How Cold Exposure Will CHANGE YOUR LIFE ft Lisa Kricfalusi
00:00hey fit heads today we talk with Lisa hey fit heads today we talk with Lisa Creek fallucci she is an expert expert Creek fallucci she is an expert expert Creek fallucci she is an expert expert in cold exposure Sana rewilding Primal in cold exposure Sana rewilding Primal in cold exposure Sana rewilding Primal therapy that kind of thing and holy crap therapy that kind of thing and holy crap therapy that kind of thing and holy crap this was fun and an expert in this was fun and an expert in this was fun and an expert in mitochondria a lot of mitochondria talk mitochondria a lot of mitochondria talk mitochondria a lot of mitochondria talk for a fitness bro Meathead podcast no it for a fitness bro Meathead podcast no it for a fitness bro Meathead podcast no it was it's such a crazy combination of woo was it's such a crazy combination of woo was it's such a crazy combination of woo and science we had all of the things and science we had all of the things and science we had all of the things that talk to my analytical brain and that talk to my analytical brain and that talk to my analytical brain and then all of the nature spiritual things then all of the nature spiritual things then all of the nature spiritual things too too too yeah it was fun I mean I was I was yeah it was fun I mean I was I was yeah it was fun I mean I was I was impressed with your opening Salvo there impressed with your opening Salvo there impressed with your opening Salvo there of just starting like hey great to see of just starting like hey great to see of just starting like hey great to see you thanks for coming on the podcast oh you thanks for coming on the podcast oh you thanks for coming on the podcast oh by the way Max doesn't believe in cold by the way Max doesn't believe in cold by the way Max doesn't believe in cold stuff and I'm like stuff and I'm like stuff and I'm like you know your life's Mission Max hates you know your life's Mission Max hates you know your life's Mission Max hates it it it was like I don't know was like I don't know was like I don't know so well I I was like I don't hate I just so well I I was like I don't hate I just so well I I was like I don't hate I just haven't been convinced and she was like haven't been convinced and she was like haven't been convinced and she was like well well well and she got me you know I'm I'm down to and she got me you know I'm I'm down to and she got me you know I'm I'm down to try it I thought I was convinced before
01:00try it I thought I was convinced before try it I thought I was convinced before this podcast and now I'm thoroughly this podcast and now I'm thoroughly this podcast and now I'm thoroughly convinced I'm not even gonna get a cold convinced I'm not even gonna get a cold convinced I'm not even gonna get a cold plunge I'm just gonna move to Canada plunge I'm just gonna move to Canada plunge I'm just gonna move to Canada welcome to Total Fitness serious Fitness welcome to Total Fitness serious Fitness welcome to Total Fitness serious Fitness for not so serious people for not so serious people for not so serious people hi Lisa welcome hi Howie Max hi Lisa welcome hi Howie Max hi Lisa welcome hi Howie Max so excited to be here so glad to have so excited to be here so glad to have so excited to be here so glad to have you so can we first just get a you so can we first just get a you so can we first just get a background on you let the fit heads know background on you let the fit heads know background on you let the fit heads know how you got to where you are right now how you got to where you are right now how you got to where you are right now yeah yeah yeah um a little bit of background on me I um a little bit of background on me I um a little bit of background on me I mean I guess we can kind of go in a few mean I guess we can kind of go in a few mean I guess we can kind of go in a few different directions here but different directions here but different directions here but um um um where I am now is I'm a brand owner where I am now is I'm a brand owner where I am now is I'm a brand owner kinesiologist I teach breath work I'm a kinesiologist I teach breath work I'm a kinesiologist I teach breath work I'm a coach coach coach um and we founded a brand called um and we founded a brand called um and we founded a brand called unbounded uh how I actually got there unbounded uh how I actually got there unbounded uh how I actually got there was probably was probably was probably um probably not what most people would um probably not what most people would um probably not what most people would have expected I used to swim for Canada have expected I used to swim for Canada have expected I used to swim for Canada I uh did synchronized swimming so it I uh did synchronized swimming so it I uh did synchronized swimming so it wasn't the typical racing and assuming
02:00wasn't the typical racing and assuming wasn't the typical racing and assuming that you would that you would that you would um that you would think of when you when um that you would think of when you when um that you would think of when you when you think about competitive swimming you think about competitive swimming you think about competitive swimming right it was the hard one it was the hard one everyone thinks it was the hard one everyone thinks about the synchronized swimming and I about the synchronized swimming and I about the synchronized swimming and I know it seemed like a lot of jokes uh know it seemed like a lot of jokes uh know it seemed like a lot of jokes uh but it's actually really hard yeah other people ugh yeah other people ugh you know what I did all of the things I you know what I did all of the things I you know what I did all of the things I was one of those go-getters as a kid so was one of those go-getters as a kid so was one of those go-getters as a kid so I did the solo the duet the combo and I did the solo the duet the combo and I did the solo the duet the combo and then I coached it uh went to Kinesiology then I coached it uh went to Kinesiology then I coached it uh went to Kinesiology um and then the the management side of um and then the the management side of um and then the the management side of sports sports sports um and then once I graduated I worked um and then once I graduated I worked um and then once I graduated I worked for the sports science facility uh for for the sports science facility uh for for the sports science facility uh for Toronto the Argonauts and um I did that Toronto the Argonauts and um I did that Toronto the Argonauts and um I did that for a little while until the Pan Am for a little while until the Pan Am for a little while until the Pan Am games came to town and the Toronto Pan games came to town and the Toronto Pan games came to town and the Toronto Pan Am games were uh 2015 so their Am games were uh 2015 so their Am games were uh 2015 so their organizing committee was set up a lot organizing committee was set up a lot organizing committee was set up a lot earlier than 2015 and so with my earlier than 2015 and so with my earlier than 2015 and so with my Aquatics background I helped manage the Aquatics background I helped manage the Aquatics background I helped manage the fitness center membership services for fitness center membership services for fitness center membership services for their Crown Jewel of the games which was
03:00their Crown Jewel of the games which was their Crown Jewel of the games which was their diving tank their swim pool uh their diving tank their swim pool uh their diving tank their swim pool uh their 50 50 meter pool training pool their 50 50 meter pool training pool their 50 50 meter pool training pool um and their racing pool and I wish that um and their racing pool and I wish that um and their racing pool and I wish that facility was available when I was young facility was available when I was young facility was available when I was young and so it was a tri-party between the and so it was a tri-party between the and so it was a tri-party between the city of Toronto the University of city of Toronto the University of city of Toronto the University of Toronto Toronto Toronto um and then the Sports Science Institute um and then the Sports Science Institute um and then the Sports Science Institute of Toronto as well so that's a of Toronto as well so that's a of Toronto as well so that's a provincial athletes that's their provincial athletes that's their provincial athletes that's their National athletes and so I got to be National athletes and so I got to be National athletes and so I got to be thrown into the deep end sort of right thrown into the deep end sort of right thrown into the deep end sort of right after I graduated and then that went after I graduated and then that went after I graduated and then that went really well I acquired 16 other venues really well I acquired 16 other venues really well I acquired 16 other venues doing operations for the games and then doing operations for the games and then doing operations for the games and then I went to Australia for a quick minute I went to Australia for a quick minute I went to Australia for a quick minute uh to do the calm games when that was uh to do the calm games when that was uh to do the calm games when that was coming to Gold Coast Australia so I coming to Gold Coast Australia so I coming to Gold Coast Australia so I worked at a surf life saving club called worked at a surf life saving club called worked at a surf life saving club called North Cliff at the time to get ready for North Cliff at the time to get ready for North Cliff at the time to get ready for that and to get my feet wet there well that and to get my feet wet there well that and to get my feet wet there well that that whole games and Community was that that whole games and Community was that that whole games and Community was ramping up and then that's where ramping up and then that's where ramping up and then that's where everything just kind of went wrong I had
04:00everything just kind of went wrong I had everything just kind of went wrong I had my password stolen my grandfather passed my password stolen my grandfather passed my password stolen my grandfather passed away away away um so I came home my dad got diagnosed um so I came home my dad got diagnosed um so I came home my dad got diagnosed with lung cancer at the time and so I with lung cancer at the time and so I with lung cancer at the time and so I didn't go back to Australia I stayed and didn't go back to Australia I stayed and didn't go back to Australia I stayed and the folks at Pan Am games were like oh the folks at Pan Am games were like oh the folks at Pan Am games were like oh you're back do you want a job we're you're back do you want a job we're you're back do you want a job we're doing all these other things now in doing all these other things now in doing all these other things now in operations and so I started working for operations and so I started working for operations and so I started working for Compass Group Canada at the time maybe Compass Group Canada at the time maybe Compass Group Canada at the time maybe restaurants restaurants restaurants managing and negotiating for like all managing and negotiating for like all managing and negotiating for like all their op stuff their op stuff their op stuff um so then I started negotiating for a um so then I started negotiating for a um so then I started negotiating for a large spend GPO businesses and GPO large spend GPO businesses and GPO large spend GPO businesses and GPO stands for group purchasing organization stands for group purchasing organization stands for group purchasing organization so lots of contract management for big so lots of contract management for big so lots of contract management for big companies and then Red Bull hired me for companies and then Red Bull hired me for companies and then Red Bull hired me for a couple of years to manage that entire a couple of years to manage that entire a couple of years to manage that entire sector for their business in Canada sector for their business in Canada sector for their business in Canada and then while I was working for Red and then while I was working for Red and then while I was working for Red Bull I sort of like lost the wellness Bull I sort of like lost the wellness Bull I sort of like lost the wellness side of myself and then I started side of myself and then I started side of myself and then I started practicing so I had like one foot in practicing so I had like one foot in practicing so I had like one foot in Wellness One Foot In corporate world Wellness One Foot In corporate world Wellness One Foot In corporate world um and I started bridging that World by um and I started bridging that World by um and I started bridging that World by teaching people how to feel better
05:00teaching people how to feel better teaching people how to feel better teaching people how to breathe better teaching people how to breathe better teaching people how to breathe better leveraged everything I learned from leveraged everything I learned from leveraged everything I learned from coaching and synchronized swimming and coaching and synchronized swimming and coaching and synchronized swimming and my kin degree brought it into the my kin degree brought it into the my kin degree brought it into the corporate space and then I figured okay corporate space and then I figured okay corporate space and then I figured okay like I'm gonna keep doing this feels like I'm gonna keep doing this feels like I'm gonna keep doing this feels really good really good really good um then I had another crazy thing that um then I had another crazy thing that um then I had another crazy thing that happened which was all of this grief all happened which was all of this grief all happened which was all of this grief all at once dad passed away had a crazy at once dad passed away had a crazy at once dad passed away had a crazy miscarriage had a car accident and seven miscarriage had a car accident and seven miscarriage had a car accident and seven concussions that were consecutive super concussions that were consecutive super concussions that were consecutive super super depressing uh and my grandmother super depressing uh and my grandmother super depressing uh and my grandmother of all people at the time of all people at the time of all people at the time um was just watching me go through this um was just watching me go through this um was just watching me go through this and she's finished growing up I went to and she's finished growing up I went to and she's finished growing up I went to Finland as a kid and I learned all about Finland as a kid and I learned all about Finland as a kid and I learned all about cold all about hot all about sauna cold all about hot all about sauna cold all about hot all about sauna um Primal Wellness living and she just um Primal Wellness living and she just um Primal Wellness living and she just like asked me one day what are you doing like asked me one day what are you doing like asked me one day what are you doing like what are you doing and she's like like what are you doing and she's like like what are you doing and she's like you're not watching the sunrise you're you're not watching the sunrise you're you're not watching the sunrise you're not you know going outside you're not not you know going outside you're not not you know going outside you're not Junior High you're not doing your cold Junior High you're not doing your cold Junior High you're not doing your cold just do for 10 days just do for 10 days just do for 10 days just do for 10 days just do for 10 days just do for 10 days in a row so I did I documented it that
06:00in a row so I did I documented it that in a row so I did I documented it that turned into 20 days 50 days 200 days 600 turned into 20 days 50 days 200 days 600 turned into 20 days 50 days 200 days 600 days thousand days and on and on and on days thousand days and on and on and on days thousand days and on and on and on um while I was working for Red Bull uh um while I was working for Red Bull uh um while I was working for Red Bull uh at the time at the time at the time I just started teaching people how to do I just started teaching people how to do I just started teaching people how to do it and this was sort of like the start it and this was sort of like the start it and this was sort of like the start of the pandemic people didn't know what of the pandemic people didn't know what of the pandemic people didn't know what to do they couldn't go outside they can to do they couldn't go outside they can to do they couldn't go outside they can go to the regular Fitness routine but go to the regular Fitness routine but go to the regular Fitness routine but um and lockdown in Ontario was um and lockdown in Ontario was um and lockdown in Ontario was absolutely horrendous it was like well absolutely horrendous it was like well absolutely horrendous it was like well known to be like one of the worst known to be like one of the worst known to be like one of the worst um and then from there I started um and then from there I started um and then from there I started teaching people how to do breath work teaching people how to do breath work teaching people how to do breath work um how to do cold exposure Outdoors why um how to do cold exposure Outdoors why um how to do cold exposure Outdoors why sauna is important and this was sauna is important and this was sauna is important and this was um five years ago now uh four years ago um five years ago now uh four years ago um five years ago now uh four years ago and um that sort of sparked this and um that sort of sparked this and um that sort of sparked this um desire inside to continue doing what um desire inside to continue doing what um desire inside to continue doing what I was doing and to start finding a way I was doing and to start finding a way I was doing and to start finding a way to bring it to more people and there was to bring it to more people and there was to bring it to more people and there was a community that invited me to go to a a community that invited me to go to a a community that invited me to go to a cold plunging group on the other side of
07:00cold plunging group on the other side of cold plunging group on the other side of the city and that's where I met Nick the city and that's where I met Nick the city and that's where I met Nick that's where I met Zach and that that's that's where I met Zach and that that's that's where I met Zach and that that's where I met Ron who are the other where I met Ron who are the other where I met Ron who are the other founders of unbounded and that community founders of unbounded and that community founders of unbounded and that community group grew over the years from a group grew over the years from a group grew over the years from a community to a brand to a business and community to a brand to a business and community to a brand to a business and now we offer classes workshops Retreats now we offer classes workshops Retreats now we offer classes workshops Retreats and many festivals and Primal Wellness and many festivals and Primal Wellness and many festivals and Primal Wellness therapy where we teach people we provide therapy where we teach people we provide therapy where we teach people we provide a peak experience and what we're a peak experience and what we're a peak experience and what we're teaching them so it's education it's teaching them so it's education it's teaching them so it's education it's experience and then it's empowerment by experience and then it's empowerment by experience and then it's empowerment by giving them the tools to do it giving them the tools to do it giving them the tools to do it themselves and then a community themselves and then a community themselves and then a community underlying that to encourage them to underlying that to encourage them to underlying that to encourage them to continue coming out and practicing so continue coming out and practicing so continue coming out and practicing so that's my Meandering story of how I got that's my Meandering story of how I got that's my Meandering story of how I got to where I am to where I am to where I am so super boring Super Boy so super boring Super Boy so super boring Super Boy heavily unimpressive uh what a journey heavily unimpressive uh what a journey heavily unimpressive uh what a journey holy moly I I feel bad throwing you into holy moly I I feel bad throwing you into holy moly I I feel bad throwing you into this because I didn't think we I don't this because I didn't think we I don't this because I didn't think we I don't think we gave you a heads up think we gave you a heads up think we gave you a heads up Max is a very big skeptic Max is a very big skeptic Max is a very big skeptic of cold exposure in general so dealing
08:00of cold exposure in general so dealing of cold exposure in general so dealing with someone who's difficult in this with someone who's difficult in this with someone who's difficult in this category category category I would say I'm a big skeptic for I would say I'm a big skeptic for I would say I'm a big skeptic for Everything In fairness uh fine I didn't Everything In fairness uh fine I didn't Everything In fairness uh fine I didn't believe in calories for the longest time believe in calories for the longest time believe in calories for the longest time and then I was like okay yeah that maybe and then I was like okay yeah that maybe and then I was like okay yeah that maybe that makes sense I didn't believe you that makes sense I didn't believe you that makes sense I didn't believe you know in stretching I still don't but now know in stretching I still don't but now know in stretching I still don't but now I've been doing it every day for this I've been doing it every day for this I've been doing it every day for this whole entire year blah blah so yeah I whole entire year blah blah so yeah I whole entire year blah blah so yeah I guess guess guess could you sell me on I'm a skeptic but I'm I'm happy to be I'm a skeptic but I'm I'm happy to be won over if that means I'd love to be won over if that means I'd love to be won over if that means I'd love to be one over first of all I'd love to know one over first of all I'd love to know one over first of all I'd love to know have you tried it or is this something have you tried it or is this something have you tried it or is this something that you're like I'm never touching that that you're like I'm never touching that that you're like I'm never touching that in the world I hate being cold or how do in the world I hate being cold or how do in the world I hate being cold or how do you feel happy I don't like being cold you feel happy I don't like being cold you feel happy I don't like being cold uh I grew up in Boston and I hated the uh I grew up in Boston and I hated the uh I grew up in Boston and I hated the winter and the dark made me sad and um winter and the dark made me sad and um winter and the dark made me sad and um I didn't I didn't do any I didn't play I didn't I didn't do any I didn't play I didn't I didn't do any I didn't play hockey or uh skiing or I didn't so no I hockey or uh skiing or I didn't so no I hockey or uh skiing or I didn't so no I didn't look forward to I like like I
09:00didn't look forward to I like like I didn't look forward to I like like I said like sledding kind of but you know said like sledding kind of but you know said like sledding kind of but you know I didn't look forward to the winter very I didn't look forward to the winter very I didn't look forward to the winter very much and then I didn't like being cold much and then I didn't like being cold much and then I didn't like being cold in in life now that being said we do the in in life now that being said we do the in in life now that being said we do the fitness podcast we've met a lot of fitness podcast we've met a lot of fitness podcast we've met a lot of Fitness people and I've heard of cold Fitness people and I've heard of cold Fitness people and I've heard of cold exposure and I've heard how great it is exposure and I've heard how great it is exposure and I've heard how great it is and I've I've done it quite a bit and I've I've done it quite a bit and I've I've done it quite a bit uh and I I also wonder if I haven't done uh and I I also wonder if I haven't done uh and I I also wonder if I haven't done it enough or haven't done it it enough or haven't done it it enough or haven't done it consistently enough consistently enough consistently enough but I've tried it and I'm happy to keep but I've tried it and I'm happy to keep but I've tried it and I'm happy to keep trying it uh I just trying it uh I just trying it uh I just would love to be convinced would love to be convinced would love to be convinced definitely over to it I like it we did definitely over to it I like it we did definitely over to it I like it we did um um what did we do oh I did a I did a a Wim what did we do oh I did a I did a a Wim what did we do oh I did a I did a a Wim Hof experience where I did the breath Hof experience where I did the breath Hof experience where I did the breath the that breathing style and then we the that breathing style and then we the that breathing style and then we dunked into the tank for a while that dunked into the tank for a while that dunked into the tank for a while that was fun it was a fun experience but I was fun it was a fun experience but I was fun it was a fun experience but I didn't I guess I didn't really didn't I guess I didn't really didn't I guess I didn't really understand what was happening understand what was happening understand what was happening to me to me to me if that makes sense if that makes sense if that makes sense yeah I understood it's it's become yeah I understood it's it's become yeah I understood it's it's become really popularized
10:00really popularized really popularized um and our entire lives were wired to um and our entire lives were wired to um and our entire lives were wired to believe that cold is bad don't go believe that cold is bad don't go believe that cold is bad don't go outside with your hair wet if you lived outside with your hair wet if you lived outside with your hair wet if you lived in a cold environment and because you're in a cold environment and because you're in a cold environment and because you're going to catch a cold or going to catch a cold or going to catch a cold or um you know like anything cold in terms um you know like anything cold in terms um you know like anything cold in terms of your body being cold your hands your of your body being cold your hands your of your body being cold your hands your fever and cold it's associated with fever and cold it's associated with fever and cold it's associated with being uncomfortable It's associated with being uncomfortable It's associated with being uncomfortable It's associated with catching a cold even though we can't catching a cold even though we can't catching a cold even though we can't really catch a cold from being cold you really catch a cold from being cold you really catch a cold from being cold you can really only catch a cold from can really only catch a cold from can really only catch a cold from um you know germs and viruses and things um you know germs and viruses and things um you know germs and viruses and things like that so I'm happy to talk to like that so I'm happy to talk to like that so I'm happy to talk to um any Skeptics about it and not in cold um any Skeptics about it and not in cold um any Skeptics about it and not in cold exposure listen it's not for everyone exposure listen it's not for everyone exposure listen it's not for everyone just like yoga is in for everyone just just like yoga is in for everyone just just like yoga is in for everyone just like breath work isn't for everyone it's like breath work isn't for everyone it's like breath work isn't for everyone it's it is a tool in your toolbox to it is a tool in your toolbox to it is a tool in your toolbox to experience a shift experience a shift experience a shift um and just like all of the modalities um and just like all of the modalities um and just like all of the modalities even strength training there's different even strength training there's different even strength training there's different ways to pick up a weight whether it's ways to pick up a weight whether it's ways to pick up a weight whether it's you know concentrate or eccentric you know concentrate or eccentric you know concentrate or eccentric loading or whatever you're doing to loading or whatever you're doing to loading or whatever you're doing to influence a shift and influence a change influence a shift and influence a change influence a shift and influence a change so cold is the same thing there are many so cold is the same thing there are many so cold is the same thing there are many reasons why someone would show up to reasons why someone would show up to reasons why someone would show up to practice just cold water therapy whether
11:00practice just cold water therapy whether practice just cold water therapy whether it's you know in a cold shower or even it's you know in a cold shower or even it's you know in a cold shower or even Outdoors if you're not even using water Outdoors if you're not even using water Outdoors if you're not even using water but like if you're going for a walk but like if you're going for a walk but like if you're going for a walk outdoors and you want to get chilly if outdoors and you want to get chilly if outdoors and you want to get chilly if you're using a cold shower if you're you're using a cold shower if you're you're using a cold shower if you're doing a cold ice bath a water immersion doing a cold ice bath a water immersion doing a cold ice bath a water immersion if you're getting into moving cold water if you're getting into moving cold water if you're getting into moving cold water or an ice pool as an example so the one or an ice pool as an example so the one or an ice pool as an example so the one Poff method is definitely a popularized Poff method is definitely a popularized Poff method is definitely a popularized method and a lot of folks enter the method and a lot of folks enter the method and a lot of folks enter the whole world of cold exposure you know whole world of cold exposure you know whole world of cold exposure you know doing it that way and that's one way to doing it that way and that's one way to doing it that way and that's one way to for sure experience cold exposure for sure experience cold exposure for sure experience cold exposure um so the reason why anyone would do um so the reason why anyone would do um so the reason why anyone would do cold exposure there's different reasons cold exposure there's different reasons cold exposure there's different reasons um so if it's physical if it's mental if um so if it's physical if it's mental if um so if it's physical if it's mental if it's emotional there are plenty of it's emotional there are plenty of it's emotional there are plenty of different reasons why it would actually different reasons why it would actually different reasons why it would actually um show up to a cold environment and a um show up to a cold environment and a um show up to a cold environment and a lot of people do it one because they're lot of people do it one because they're lot of people do it one because they're curious too because they've heard it's curious too because they've heard it's curious too because they've heard it's good for you three because someone's good for you three because someone's good for you three because someone's dragged them to this thing or a coach is dragged them to this thing or a coach is dragged them to this thing or a coach is being like you gotta do your you know being like you gotta do your you know being like you gotta do your you know your cool bath for Recovery your cool bath for Recovery your cool bath for Recovery um and another reason could be that it um and another reason could be that it um and another reason could be that it helps like ptst PTSD or trauma related
12:00helps like ptst PTSD or trauma related helps like ptst PTSD or trauma related symptoms so the physical benefits of symptoms so the physical benefits of symptoms so the physical benefits of cold exposure and let's just use cold cold exposure and let's just use cold cold exposure and let's just use cold water immersion as an example since you water immersion as an example since you water immersion as an example since you use the Wim Hof method as something that use the Wim Hof method as something that use the Wim Hof method as something that you've tried you've tried you've tried um when you put your body into water um when you put your body into water um when you put your body into water that's 10 degrees Celsius apologize for that's 10 degrees Celsius apologize for that's 10 degrees Celsius apologize for the uh conversion the uh conversion the uh conversion I'm like myself yeah he's 10 degrees I'm like myself yeah he's 10 degrees I'm like myself yeah he's 10 degrees Celsius or less what is that freedom Celsius or less what is that freedom Celsius or less what is that freedom degrees Yeah it's my present 40 let's degrees Yeah it's my present 40 let's degrees Yeah it's my present 40 let's say like they're I mean like 30 35 is say like they're I mean like 30 35 is say like they're I mean like 30 35 is around like my favorite in terms of around like my favorite in terms of around like my favorite in terms of Fahrenheit but Fahrenheit but Fahrenheit but um yeah you have a response you have a um yeah you have a response you have a um yeah you have a response you have a physiological response and sometimes physiological response and sometimes physiological response and sometimes that response is actually anticipatory that response is actually anticipatory that response is actually anticipatory before you get in you have your you know before you get in you have your you know before you get in you have your you know you can feel your heart rate increase you can feel your heart rate increase you can feel your heart rate increase you know your respiratory your breathing you know your respiratory your breathing you know your respiratory your breathing rate might increase and it's actually rate might increase and it's actually rate might increase and it's actually just norepinephrine or adrenaline just norepinephrine or adrenaline just norepinephrine or adrenaline swimming into your bloodstream sometimes swimming into your bloodstream sometimes swimming into your bloodstream sometimes three to five times over Baseline and three to five times over Baseline and three to five times over Baseline and that happens the second you actually get that happens the second you actually get
13:00that happens the second you actually get in because your body is like you're in in because your body is like you're in in because your body is like you're in Danger get out Danger get out Danger get out um so um so um so all of those alarm bells are going off all of those alarm bells are going off all of those alarm bells are going off saying that you are in danger that's saying that you are in danger that's saying that you are in danger that's your sympathetic nervous system your sympathetic nervous system your sympathetic nervous system switching on that's your fight or flight switching on that's your fight or flight switching on that's your fight or flight response so that's when that response so that's when that response so that's when that norepinephrine when that adrenaline goes norepinephrine when that adrenaline goes norepinephrine when that adrenaline goes five times over a baseline you have a five times over a baseline you have a five times over a baseline you have a physiological response and everyone in physiological response and everyone in physiological response and everyone in this world have has felt it before this world have has felt it before this world have has felt it before um whether they've had you know a um whether they've had you know a um whether they've had you know a stressful text or a stressful email come stressful text or a stressful email come stressful text or a stressful email come through or you know a close call in a through or you know a close call in a through or you know a close call in a car or in sports you've had that flutter car or in sports you've had that flutter car or in sports you've had that flutter before where you've felt that you know before where you've felt that you know before where you've felt that you know that arousal State it's an aroused State that arousal State it's an aroused State that arousal State it's an aroused State um where your body is ready to fight um where your body is ready to fight um where your body is ready to fight um um uh flea or no I guess just run away from uh flea or no I guess just run away from uh flea or no I guess just run away from any danger essentially any danger essentially any danger essentially and so when that happens you go through and so when that happens you go through and so when that happens you go through vasoconstriction vasoconstriction vasoconstriction um and your blood um and your blood um and your blood um uh essentially goes into your core to um uh essentially goes into your core to um uh essentially goes into your core to protect your vital organs right and your protect your vital organs right and your
14:00protect your vital organs right and your extremities your hands and your feet extremities your hands and your feet extremities your hands and your feet they're not as important um so all the they're not as important um so all the they're not as important um so all the cool blood actually hangs out in your cool blood actually hangs out in your cool blood actually hangs out in your extremity so that's why people have that extremity so that's why people have that extremity so that's why people have that numb and numbness and tingling in their numb and numbness and tingling in their numb and numbness and tingling in their hands and their feet so when you first hands and their feet so when you first hands and their feet so when you first step into the cold you have that step into the cold you have that step into the cold you have that response response response um and that alone has a number of um and that alone has a number of um and that alone has a number of benefits when you actually step into benefits when you actually step into benefits when you actually step into that state and you become more stressed that state and you become more stressed that state and you become more stressed and you have that you have that increase and you have that you have that increase and you have that you have that increase in norepinephrine in your blood and you in norepinephrine in your blood and you in norepinephrine in your blood and you have that warm blood go to your core to have that warm blood go to your core to have that warm blood go to your core to protect your vital organs essentially protect your vital organs essentially protect your vital organs essentially when that warm blood comes out when you when that warm blood comes out when you when that warm blood comes out when you get out of the cold it's almost like get out of the cold it's almost like get out of the cold it's almost like your blood vessels get a little bit of a your blood vessels get a little bit of a your blood vessels get a little bit of a workout because you go through workout because you go through workout because you go through vasoconstriction go through vasodilation vasoconstriction go through vasodilation vasoconstriction go through vasodilation and when that cold blood comes back out and when that cold blood comes back out and when that cold blood comes back out and that where the warm blood comes back and that where the warm blood comes back and that where the warm blood comes back on that cool blood comes back in you on that cool blood comes back in you on that cool blood comes back in you actually you can actually feel it actually you can actually feel it actually you can actually feel it happening and so that's giving your happening and so that's giving your happening and so that's giving your giving your circulatory system a little giving your circulatory system a little giving your circulatory system a little bit of a workout the vasoconstriction bit of a workout the vasoconstriction bit of a workout the vasoconstriction and vasodilation not not very many and vasodilation not not very many and vasodilation not not very many things give you that contrast in that things give you that contrast in that things give you that contrast in that workout so that's really really good for workout so that's really really good for workout so that's really really good for your body the other thing that it does
15:00your body the other thing that it does your body the other thing that it does that norepinephrine is a precursor to that norepinephrine is a precursor to that norepinephrine is a precursor to dopamine so your mood is elevated you dopamine so your mood is elevated you dopamine so your mood is elevated you actually feel a little bit more actually feel a little bit more actually feel a little bit more confident and when you move through that confident and when you move through that confident and when you move through that heightened state of arousal that climb heightened state of arousal that climb heightened state of arousal that climb of the dip to a state of calm and of the dip to a state of calm and of the dip to a state of calm and parasympathetic activation that shift parasympathetic activation that shift parasympathetic activation that shift actually recalibrates your stress actually recalibrates your stress actually recalibrates your stress response to a baseline that you didn't response to a baseline that you didn't response to a baseline that you didn't have before so anything else that shows have before so anything else that shows have before so anything else that shows up for the rest of your day just simply up for the rest of your day just simply up for the rest of your day just simply isn't as stressful because you've done isn't as stressful because you've done isn't as stressful because you've done the most stressful the most stressful the most stressful I'm the most stressful part of your day I'm the most stressful part of your day I'm the most stressful part of your day um and so that's also really good and um and so that's also really good and um and so that's also really good and then the cold alone uh anytime you have then the cold alone uh anytime you have then the cold alone uh anytime you have inflammation in your body whether you've inflammation in your body whether you've inflammation in your body whether you've fallen or you've broken a bone or you've fallen or you've broken a bone or you've fallen or you've broken a bone or you've sprained an ankle you put ice on it and sprained an ankle you put ice on it and sprained an ankle you put ice on it and that's to get rid of inflammation when that's to get rid of inflammation when that's to get rid of inflammation when you put your entire body into cold water you put your entire body into cold water you put your entire body into cold water you're actually treating Global you're actually treating Global you're actually treating Global inflammation in your body so that's inflammation in your body so that's inflammation in your body so that's another reason why it's good and another reason why it's good and another reason why it's good and marginally even if it is marginally it marginally even if it is marginally it marginally even if it is marginally it does help your immune system so does help your immune system so does help your immune system so increases your body's response to any
16:00increases your body's response to any increases your body's response to any sort of immune system threat and the way sort of immune system threat and the way sort of immune system threat and the way that it does that is it increases your that it does that is it increases your that it does that is it increases your white blood cells increases your T cells white blood cells increases your T cells white blood cells increases your T cells and the way that they actually show up and the way that they actually show up and the way that they actually show up and when I say show up it's really how and when I say show up it's really how and when I say show up it's really how efficient they are and so that's a efficient they are and so that's a efficient they are and so that's a really cool thing as well and even if it really cool thing as well and even if it really cool thing as well and even if it is marginal it also helps regulate your is marginal it also helps regulate your is marginal it also helps regulate your metabolism so metabolism so metabolism so um and the metabolism stuff is an entire um and the metabolism stuff is an entire um and the metabolism stuff is an entire uh concept and there's the juries out on uh concept and there's the juries out on uh concept and there's the juries out on how much does really influence your how much does really influence your how much does really influence your metabolism metabolism metabolism um and how much does it really burn um and how much does it really burn um and how much does it really burn calories and things like that calories and things like that calories and things like that um but what it does do is it creates an um but what it does do is it creates an um but what it does do is it creates an opportunity for your body's core opportunity for your body's core opportunity for your body's core temperature to decrease so remember what temperature to decrease so remember what temperature to decrease so remember what I said about when you first step in that I said about when you first step in that I said about when you first step in that cool blood stays in your extremities the cool blood stays in your extremities the cool blood stays in your extremities the warm blood's at your core but when you warm blood's at your core but when you warm blood's at your core but when you get out and that Cycles out your that get out and that Cycles out your that get out and that Cycles out your that cool blood and your extremities comes cool blood and your extremities comes cool blood and your extremities comes back in so your core body temperature back in so your core body temperature back in so your core body temperature actually decreases after you get out actually decreases after you get out actually decreases after you get out so when that happens so when that happens so when that happens um your body's response to that is
17:00um your body's response to that is um your body's response to that is shivering and shivering is a bit of a shivering and shivering is a bit of a shivering and shivering is a bit of a hack for metabolism support hack for metabolism support hack for metabolism support um and the reason why that is is it um and the reason why that is is it um and the reason why that is is it activates a system called thermogenesis activates a system called thermogenesis activates a system called thermogenesis and so when your body is going through and so when your body is going through and so when your body is going through thermogenesis what happens is it takes thermogenesis what happens is it takes thermogenesis what happens is it takes your stored energy your white adipose your stored energy your white adipose your stored energy your white adipose tissue that's the rubbery fat that we tissue that's the rubbery fat that we tissue that's the rubbery fat that we all know and love and hate and whatever all know and love and hate and whatever all know and love and hate and whatever relationship that you have with with relationship that you have with with relationship that you have with with your white adipose tissue is your own your white adipose tissue is your own your white adipose tissue is your own but what it does is it takes it out of but what it does is it takes it out of but what it does is it takes it out of storage and then it metabolizes it so in storage and then it metabolizes it so in storage and then it metabolizes it so in order to burn fat you have to take it order to burn fat you have to take it order to burn fat you have to take it out of storage and then you actually out of storage and then you actually out of storage and then you actually have to metabolize it and oxidate it and have to metabolize it and oxidate it and have to metabolize it and oxidate it and so that's what shivering helps with so that's what shivering helps with so that's what shivering helps with there's fun fact a little molecule there's fun fact a little molecule there's fun fact a little molecule called succinate that gets released when called succinate that gets released when called succinate that gets released when you're shivering helps mobilize the fat you're shivering helps mobilize the fat you're shivering helps mobilize the fat out of storage and then your your out of storage and then your your out of storage and then your your mitochondria and the powerhouses of your mitochondria and the powerhouses of your mitochondria and the powerhouses of your cells to warm up your body they'll cells to warm up your body they'll cells to warm up your body they'll leverage all of that um wonderful mobile leverage all of that um wonderful mobile leverage all of that um wonderful mobile life stored fat and they'll use it as life stored fat and they'll use it as life stored fat and they'll use it as fuel to warm up your body and increase
18:00fuel to warm up your body and increase fuel to warm up your body and increase your body temperature so those are a few your body temperature so those are a few your body temperature so those are a few reasons why Cold Water immersion is reasons why Cold Water immersion is reasons why Cold Water immersion is something that you might want to do something that you might want to do something that you might want to do um so I hope that helps Max with a um so I hope that helps Max with a um so I hope that helps Max with a couple of things couple of things couple of things tremendously just a handful yeah it tremendously just a handful yeah it tremendously just a handful yeah it seems like it's one of those things like seems like it's one of those things like seems like it's one of those things like like sleeps like oh do you have any like sleeps like oh do you have any like sleeps like oh do you have any problems that could probably help problems that could probably help problems that could probably help yeah it's definitely one of those things yeah it's definitely one of those things yeah it's definitely one of those things but I mean to summarize kind of all of but I mean to summarize kind of all of but I mean to summarize kind of all of that that that um it's really great for to increase um it's really great for to increase um it's really great for to increase your mood your attention your focus from your mood your attention your focus from your mood your attention your focus from a neurotransmitter and hormonal a neurotransmitter and hormonal a neurotransmitter and hormonal perspective helps with global perspective helps with global perspective helps with global inflammation helps with your metabolism inflammation helps with your metabolism inflammation helps with your metabolism helps your immune system and it also helps your immune system and it also helps your immune system and it also helps with natural antioxidants in your helps with natural antioxidants in your helps with natural antioxidants in your body and your bloodstream and the other body and your bloodstream and the other body and your bloodstream and the other thing that it does is it releases cold thing that it does is it releases cold thing that it does is it releases cold shock protein so if you have any um shock protein so if you have any um shock protein so if you have any um neurodegenerative concerns or issues and neurodegenerative concerns or issues and neurodegenerative concerns or issues and we all have nerve cells that are damaged we all have nerve cells that are damaged we all have nerve cells that are damaged it actually helps repair the What's it actually helps repair the What's it actually helps repair the What's called the myelin sheath to repair those called the myelin sheath to repair those called the myelin sheath to repair those cells so if you have
19:00cells so if you have cells so if you have um you know early onset Alzheimer's or um you know early onset Alzheimer's or um you know early onset Alzheimer's or if you are someone if you are someone if you are someone um who has dementia in your family you um who has dementia in your family you um who has dementia in your family you might want to practice cold therapy to might want to practice cold therapy to might want to practice cold therapy to help mitigate that risk foreign help mitigate that risk foreign help mitigate that risk foreign man I gotta move to Antarctica yeah man I gotta move to Antarctica yeah man I gotta move to Antarctica yeah before we get it I do want I have a before we get it I do want I have a before we get it I do want I have a couple of sort of couple of sort of couple of sort of um um uh housekeeping questions if that's okay uh housekeeping questions if that's okay uh housekeeping questions if that's okay um how long how many times a day or a um how long how many times a day or a um how long how many times a day or a week week week what time of year before yeah I liked what time of year before yeah I liked what time of year before yeah I liked once a lifetime is that going to work uh once a lifetime is that going to work uh once a lifetime is that going to work uh before after the workout before or after before after the workout before or after before after the workout before or after a meal stuff like a meal stuff like a meal stuff like nitty-gritty stuff like that yeah some nitty-gritty stuff like that yeah some nitty-gritty stuff like that yeah some housekeeping items about who I earn like housekeeping items about who I earn like housekeeping items about who I earn like the typical Protocols of coal plunging the typical Protocols of coal plunging the typical Protocols of coal plunging so let's start with um your first cold so let's start with um your first cold so let's start with um your first cold Plunge Plunge Plunge yeah so if you're showing up and it's yeah so if you're showing up and it's yeah so if you're showing up and it's your first time your first time your first time um there's a couple things to consider um there's a couple things to consider um there's a couple things to consider there are contraindications associated there are contraindications associated there are contraindications associated with it high low blood pressure if with it high low blood pressure if with it high low blood pressure if you're pregnant
20:00you're pregnant you're pregnant um if you have any heart conditions if um if you have any heart conditions if um if you have any heart conditions if you have something called Reynolds you have something called Reynolds you have something called Reynolds disease which is essentially you lose disease which is essentially you lose disease which is essentially you lose circulation in your hands or your feet circulation in your hands or your feet circulation in your hands or your feet and your extremities and feels quite and your extremities and feels quite and your extremities and feels quite uncomfortable uncomfortable uncomfortable um so I would definitely look at you um so I would definitely look at you um so I would definitely look at you know it's cold bunching really for you know it's cold bunching really for you know it's cold bunching really for you that's a well check housekeeping item that's a well check housekeeping item that's a well check housekeeping item um second to that would be figuring out um second to that would be figuring out um second to that would be figuring out the environment for you so why are you the environment for you so why are you the environment for you so why are you coming to Coal plunging is it for a coming to Coal plunging is it for a coming to Coal plunging is it for a Muscle Recovery is it for you know Muscle Recovery is it for you know Muscle Recovery is it for you know treating inflammation as a free treating inflammation as a free treating inflammation as a free metabolism like find out your why and metabolism like find out your why and metabolism like find out your why and then you'll find out your protocol then you'll find out your protocol then you'll find out your protocol um and so when you first try cold um and so when you first try cold um and so when you first try cold exposure exposure exposure um just know that the scariest things to um just know that the scariest things to um just know that the scariest things to happen especially if you go into you happen especially if you go into you happen especially if you go into you know full submersion up to your know full submersion up to your know full submersion up to your shoulders is there's a couple things to shoulders is there's a couple things to shoulders is there's a couple things to note the hands and the feet that note the hands and the feet that note the hands and the feet that circulation might feel painful circulation might feel painful circulation might feel painful um it might there might be some referred um it might there might be some referred um it might there might be some referred pain there in your hands and your feet pain there in your hands and your feet pain there in your hands and your feet if you don't have really great if you don't have really great if you don't have really great circulation there's a gas reflex that circulation there's a gas reflex that circulation there's a gas reflex that happens it's a non-negotiable when you happens it's a non-negotiable when you happens it's a non-negotiable when you step into cold water so same feeling step into cold water so same feeling step into cold water so same feeling when you jumped into cool pool as a kid
21:00when you jumped into cool pool as a kid when you jumped into cool pool as a kid or you Splash cold one on your face and or you Splash cold one on your face and or you Splash cold one on your face and it's a feeling if your lungs are full it's a feeling if your lungs are full it's a feeling if your lungs are full and you step in on a full inhale and you and you step in on a full inhale and you and you step in on a full inhale and you don't have any more room in your lungs don't have any more room in your lungs don't have any more room in your lungs to breathe in it can send you into a bit to breathe in it can send you into a bit to breathe in it can send you into a bit of a panicky feeling because you of a panicky feeling because you of a panicky feeling because you can't get any more Aaron so back and can't get any more Aaron so back and can't get any more Aaron so back and feel challenging so the recommendation feel challenging so the recommendation feel challenging so the recommendation is actually to step into cold in your is actually to step into cold in your is actually to step into cold in your practice phase on an exhale so your practice phase on an exhale so your practice phase on an exhale so your lungs have room to lungs have room to lungs have room to take that breath in when your breath take that breath in when your breath take that breath in when your breath feels like it's being taken away feels like it's being taken away feels like it's being taken away um and then from there all you have to um and then from there all you have to um and then from there all you have to do is just kind of grit and bear it in do is just kind of grit and bear it in do is just kind of grit and bear it in terms of riding the incline of What's terms of riding the incline of What's terms of riding the incline of What's called the called the called the um I call it the climb so essentially um I call it the climb so essentially um I call it the climb so essentially it's regulating your breath and it's it's regulating your breath and it's it's regulating your breath and it's taking your nervous systems response to taking your nervous systems response to taking your nervous systems response to that stressful State into a state of that stressful State into a state of that stressful State into a state of calm and it's by doing a double inhale calm and it's by doing a double inhale calm and it's by doing a double inhale and long exhale and doing that over and over and over and doing that over and over and over again until your heart rate slows down again until your heart rate slows down again until your heart rate slows down until your breathing rate slows down too
22:00until your breathing rate slows down too until your breathing rate slows down too I feel like you can simply stay and when I feel like you can simply stay and when I feel like you can simply stay and when you feel like you can simply stay that's you feel like you can simply stay that's you feel like you can simply stay that's when you're done it takes about 90 when you're done it takes about 90 when you're done it takes about 90 seconds for most people sometimes two seconds for most people sometimes two seconds for most people sometimes two minutes sometimes less depending how minutes sometimes less depending how minutes sometimes less depending how cold it is cold it is cold it is um and then the protocols in terms of um and then the protocols in terms of um and then the protocols in terms of selecting the levers to maneuver with selecting the levers to maneuver with selecting the levers to maneuver with cold exposure is time cold exposure is time cold exposure is time temperature service area so if you're temperature service area so if you're temperature service area so if you're just starting just starting just starting um you want to pick you know a um you want to pick you know a um you want to pick you know a temperature that isn't associated with temperature that isn't associated with temperature that isn't associated with an ego you know if it's cold enough or an ego you know if it's cold enough or an ego you know if it's cold enough or it feels cold and you really want to get it feels cold and you really want to get it feels cold and you really want to get out but you can stand safely out but you can stand safely out but you can stand safely that's essentially that's essentially that's essentially um the temperature you want to start at um the temperature you want to start at um the temperature you want to start at and then from there it's really playing and then from there it's really playing and then from there it's really playing with the the time and then the surface with the the time and then the surface with the the time and then the surface area so if you're for if you're if it's area so if you're for if you're if it's area so if you're for if you're if it's your first cold punch and you want to your first cold punch and you want to your first cold punch and you want to get in um at a uncomfortable but cold get in um at a uncomfortable but cold get in um at a uncomfortable but cold and safe to stay in temperature and safe to stay in temperature and safe to stay in temperature um it's really great to try and make it um it's really great to try and make it um it's really great to try and make it to to to um what feels like a time where you've um what feels like a time where you've um what feels like a time where you've regulated your nervous system where you regulated your nervous system where you regulated your nervous system where you can breathe a little easier you can can breathe a little easier you can can breathe a little easier you can breathe a little better and that is breathe a little better and that is breathe a little better and that is different for everyone
23:00different for everyone different for everyone um I like to aim for two minutes if um I like to aim for two minutes if um I like to aim for two minutes if someone really needs to focus on a time someone really needs to focus on a time someone really needs to focus on a time two minutes is a great time to work up two minutes is a great time to work up two minutes is a great time to work up towards even if you only make it you towards even if you only make it you towards even if you only make it you know five seconds to 10 seconds to 13 know five seconds to 10 seconds to 13 know five seconds to 10 seconds to 13 seconds until you get to you know two seconds until you get to you know two seconds until you get to you know two minutes but really it's all about minutes but really it's all about minutes but really it's all about regulating your breathing and knowing regulating your breathing and knowing regulating your breathing and knowing all of those watch outs that gas all of those watch outs that gas all of those watch outs that gas reflects your hands your feet things reflects your hands your feet things reflects your hands your feet things like that like that like that um and then um and then um and then in terms of time of day the best and in terms of time of day the best and in terms of time of day the best and most practical for everyone is actually most practical for everyone is actually most practical for everyone is actually rain in the morning and the reason for rain in the morning and the reason for rain in the morning and the reason for that is because you get to stack that is because you get to stack that is because you get to stack um you know your Baseline stress um you know your Baseline stress um you know your Baseline stress response it is the hardest part of your response it is the hardest part of your response it is the hardest part of your day for your body you know your body day for your body you know your body day for your body you know your body doesn't really know the difference doesn't really know the difference doesn't really know the difference between different types of stressors and between different types of stressors and between different types of stressors and so when you have that non-negotiable so when you have that non-negotiable so when you have that non-negotiable norepinephrine dump into your norepinephrine dump into your norepinephrine dump into your bloodstream your heart rate all those bloodstream your heart rate all those bloodstream your heart rate all those things your body's response to stress things your body's response to stress things your body's response to stress gets really calibrated and so right now gets really calibrated and so right now gets really calibrated and so right now if you're working on your metabolism if if you're working on your metabolism if if you're working on your metabolism if you don't want to become something you don't want to become something you don't want to become something called cold adapted which is essentially called cold adapted which is essentially called cold adapted which is essentially build a tolerance to cold you want to
24:00build a tolerance to cold you want to build a tolerance to cold you want to play within a specific range and so so play within a specific range and so so play within a specific range and so so Susanna sober's work she does a ton of Susanna sober's work she does a ton of Susanna sober's work she does a ton of work on metabolism work on metabolism work on metabolism um she does um she does um she does um is 11 minutes per week of cold and is 11 minutes per week of cold and actually 57 minutes a week of hot if actually 57 minutes a week of hot if actually 57 minutes a week of hot if you're doing saunting as well in terms you're doing saunting as well in terms you're doing saunting as well in terms of the longevity benefits and the of the longevity benefits and the of the longevity benefits and the benefits on your metabolism benefits on your metabolism benefits on your metabolism um so that's a really great um so that's a really great um so that's a really great recommendation in terms of amounts per recommendation in terms of amounts per recommendation in terms of amounts per week but a lot of people use that as a week but a lot of people use that as a week but a lot of people use that as a Baseline and then depending on why Baseline and then depending on why Baseline and then depending on why they're using the cold they're using the cold they're using the cold um they'll Lean Into You Know doing um they'll Lean Into You Know doing um they'll Lean Into You Know doing going in and out of the cold or they'll going in and out of the cold or they'll going in and out of the cold or they'll have a little bit more more intense in have a little bit more more intense in have a little bit more more intense in terms of temperature maybe less time terms of temperature maybe less time terms of temperature maybe less time through doing something through doing something through doing something um something related to focus mood um something related to focus mood um something related to focus mood attention vigilance for like a afternoon attention vigilance for like a afternoon attention vigilance for like a afternoon meeting so you get into these nuances of meeting so you get into these nuances of meeting so you get into these nuances of why you would actually practice cold why you would actually practice cold why you would actually practice cold therapy therapy therapy um and then in terms of food I recommend
25:00um and then in terms of food I recommend um and then in terms of food I recommend doing it two hours after you eat doing it two hours after you eat doing it two hours after you eat um just like running just like um just like running just like um just like running just like exercising just like anything else exercising just like anything else exercising just like anything else there's a there's a nicer window if there's a there's a nicer window if there's a there's a nicer window if you're not you know fully digesting you you're not you know fully digesting you you're not you know fully digesting you want your body to focus on digestion want your body to focus on digestion want your body to focus on digestion when you're digesting so those are some some ideas in terms of so those are some some ideas in terms of how to start how to start how to start um in terms of time temperature surface um in terms of time temperature surface um in terms of time temperature surface area with levers area with levers area with levers um and you know in terms of times per um and you know in terms of times per um and you know in terms of times per week 11 minutes would be great and you week 11 minutes would be great and you week 11 minutes would be great and you can break that up into as many sessions can break that up into as many sessions can break that up into as many sessions as you'd like as you'd like as you'd like the 111 in the session does that count the 111 in the session does that count the 111 in the session does that count 111 minute session would be pretty 111 minute session would be pretty 111 minute session would be pretty intense but yeah you can definitely it intense but yeah you can definitely it intense but yeah you can definitely it definitely counts in terms of the definitely counts in terms of the definitely counts in terms of the research research research um but it wouldn't be necessary you get um but it wouldn't be necessary you get um but it wouldn't be necessary you get all the physical benefits all the physical benefits all the physical benefits um um I mean with the most latest research I mean with the most latest research I mean with the most latest research it's five minutes up to five minutes you it's five minutes up to five minutes you it's five minutes up to five minutes you get the autophagy thing and um the cell get the autophagy thing and um the cell get the autophagy thing and um the cell regeneration starting to happen but in regeneration starting to happen but in regeneration starting to happen but in terms of like the most of the physical terms of like the most of the physical terms of like the most of the physical benefits for why someone would practice
26:00benefits for why someone would practice benefits for why someone would practice cold water therapy 90 seconds to two cold water therapy 90 seconds to two cold water therapy 90 seconds to two minutes is plenty minutes is plenty minutes is plenty um some people would argue state for um some people would argue state for um some people would argue state for four minutes and some other aficionados four minutes and some other aficionados four minutes and some other aficionados would say five minutes depending on what would say five minutes depending on what would say five minutes depending on what your goals are your goals are your goals are okay but nobody's saying over five we're okay but nobody's saying over five we're okay but nobody's saying over five we're good okay no one needs to if that's and good okay no one needs to if that's and good okay no one needs to if that's and if you do um you're either cold adapted if you do um you're either cold adapted if you do um you're either cold adapted where your body just isn't getting the where your body just isn't getting the where your body just isn't getting the the physiological response um that you the physiological response um that you the physiological response um that you would need in order to get that benefit would need in order to get that benefit would need in order to get that benefit of uh inflammation or whatever you're of uh inflammation or whatever you're of uh inflammation or whatever you're looking for your metabolism things like looking for your metabolism things like looking for your metabolism things like that your core body temperature just that your core body temperature just that your core body temperature just doesn't go down doesn't go down doesn't go down um as fast but it's mostly associated um as fast but it's mostly associated um as fast but it's mostly associated with ego if anyone stays Beyond five with ego if anyone stays Beyond five with ego if anyone stays Beyond five minutes so we teach people to regulate minutes so we teach people to regulate minutes so we teach people to regulate your nervous system once you feel like your nervous system once you feel like your nervous system once you feel like you can stay is when you get out you can stay is when you get out you can stay is when you get out um Dr Andrew huberman teaches um Dr Andrew huberman teaches um Dr Andrew huberman teaches um resilience uh through cold water um resilience uh through cold water um resilience uh through cold water therapy and he calls it counting walls therapy and he calls it counting walls therapy and he calls it counting walls where you know if you feel resistance where you know if you feel resistance where you know if you feel resistance like you don't want to get in or if you like you don't want to get in or if you like you don't want to get in or if you feel resistance when you get in that you feel resistance when you get in that you feel resistance when you get in that you want to get out or anytime you feel
27:00want to get out or anytime you feel want to get out or anytime you feel resistance it's counting walls and it's resistance it's counting walls and it's resistance it's counting walls and it's building your grit it's building building your grit it's building building your grit it's building resilience it's building tolerance to resilience it's building tolerance to resilience it's building tolerance to stress in a way where you actually have stress in a way where you actually have stress in a way where you actually have a stressor and you overcome it and you a stressor and you overcome it and you a stressor and you overcome it and you keep going and so that rewires your keep going and so that rewires your keep going and so that rewires your nervous system in a different way as nervous system in a different way as nervous system in a different way as well well um another fun fact about cold exposure um another fun fact about cold exposure um another fun fact about cold exposure with anything cognitive related is your with anything cognitive related is your with anything cognitive related is your frontal lobe is actually depressed frontal lobe is actually depressed frontal lobe is actually depressed sometimes 60 to 80 percent when you're sometimes 60 to 80 percent when you're sometimes 60 to 80 percent when you're in the experience so it gives you an in the experience so it gives you an in the experience so it gives you an opportunity to rewire your nervous opportunity to rewire your nervous opportunity to rewire your nervous system in a way that's just not system in a way that's just not system in a way that's just not accessible in any other area accessible in any other area accessible in any other area unless you're you know on recreational unless you're you know on recreational unless you're you know on recreational drugs or drugs for that that are drugs or drugs for that that are drugs or drugs for that that are designed for that specific experience designed for that specific experience designed for that specific experience but when you have that but when you have that but when you have that um that response from your um that response from your um that response from your neurotransmitters and your hormones neurotransmitters and your hormones neurotransmitters and your hormones um and it's a combination between um and it's a combination between um and it's a combination between norepinephrine and acetyl acetylcholine norepinephrine and acetyl acetylcholine norepinephrine and acetyl acetylcholine and what happens you have that and what happens you have that and what happens you have that opportunity to rewire your nervous opportunity to rewire your nervous system because the rest of those system because the rest of those system because the rest of those pathways are just not online so if you pathways are just not online so if you pathways are just not online so if you can can can visualize a time when you felt something
28:00visualize a time when you felt something visualize a time when you felt something you're working on maybe it's gratitude you're working on maybe it's gratitude you're working on maybe it's gratitude when you felt the most grateful in your when you felt the most grateful in your when you felt the most grateful in your life and you can actually go there in life and you can actually go there in life and you can actually go there in your mind it rewires and creates more your mind it rewires and creates more your mind it rewires and creates more neural Pathways that are associated with neural Pathways that are associated with neural Pathways that are associated with that feeling and that response so that that feeling and that response so that that feeling and that response so that it's more of a default to you than maybe it's more of a default to you than maybe it's more of a default to you than maybe not feeling grateful or not acting and not feeling grateful or not acting and not feeling grateful or not acting and being in gratitude which is super being in gratitude which is super being in gratitude which is super fascinating fascinating fascinating well that's yeah that's a totally new well that's yeah that's a totally new well that's yeah that's a totally new I'd never heard of that I I they're like I'd never heard of that I I they're like I'd never heard of that I I they're like get in just try not to die not like or get in just try not to die not like or get in just try not to die not like or like get in and don't forget to breathe like get in and don't forget to breathe like get in and don't forget to breathe I'm like okay I can do that but so I'm like okay I can do that but so I'm like okay I can do that but so you're saying like you get in and you you're saying like you get in and you you're saying like you get in and you have a something you want to sort of have a something you want to sort of have a something you want to sort of meditate on or think about or focus on meditate on or think about or focus on meditate on or think about or focus on or whatever and that or whatever and that or whatever and that that'll yeah do that easier rewire that'll yeah do that easier rewire that'll yeah do that easier rewire yeah it helps you rework so once your yeah it helps you rework so once your yeah it helps you rework so once your French load is is you know French load is is you know French load is is you know you know stayed at 80 offline then you you know stayed at 80 offline then you you know stayed at 80 offline then you really have this cool opportunity in really have this cool opportunity in really have this cool opportunity in that moment and the easiest way to that moment and the easiest way to that moment and the easiest way to rewire your nervous system is to go rewire your nervous system is to go rewire your nervous system is to go through in your mind so eyes closed through in your mind so eyes closed through in your mind so eyes closed you're visualizing the time we felt like you're visualizing the time we felt like you're visualizing the time we felt like the most confident version of yourself
29:00the most confident version of yourself the most confident version of yourself and you know who was there you really and you know who was there you really and you know who was there you really visualize every detail that you possibly visualize every detail that you possibly visualize every detail that you possibly can and how you're feeling in that can and how you're feeling in that can and how you're feeling in that moment and once you've regulated your moment and once you've regulated your moment and once you've regulated your breath once you've regulated your breath once you've regulated your breath once you've regulated your nervous system and you can breathe easy nervous system and you can breathe easy nervous system and you can breathe easy you can simply stay that's the sweet you can simply stay that's the sweet you can simply stay that's the sweet spot where you can rewire your nervous spot where you can rewire your nervous spot where you can rewire your nervous system's response to whatever you're system's response to whatever you're system's response to whatever you're really working towards or if you're really working towards or if you're really working towards or if you're working on struggling with limiting working on struggling with limiting working on struggling with limiting beliefs you can start changing your beliefs you can start changing your beliefs you can start changing your fizzy a lot physiological response to fizzy a lot physiological response to fizzy a lot physiological response to that Associated limiting way for that that Associated limiting way for that that Associated limiting way for that feeling by rewiring your nervous system feeling by rewiring your nervous system feeling by rewiring your nervous system in that moment which is so cool yeah in that moment which is so cool yeah in that moment which is so cool yeah see what's happening Max is you get in a see what's happening Max is you get in a see what's happening Max is you get in a cold plunge and you're annoyed at Cold cold plunge and you're annoyed at Cold cold plunge and you're annoyed at Cold plunge people and so you're rewiring plunge people and so you're rewiring plunge people and so you're rewiring your brain to be annoyed as your default your brain to be annoyed as your default your brain to be annoyed as your default state state state that's exactly what I've been doing ah that's exactly what I've been doing ah that's exactly what I've been doing ah this sucks oh wait a minute yeah but if you're having fun yeah but if you're having fun um you know um you know um you know Dreadful getting into cold water is Dreadful getting into cold water is Dreadful getting into cold water is terrible it's terrible it's
30:00terrible it's it's every single time but just like it's every single time but just like it's every single time but just like anything that's hard once you move anything that's hard once you move anything that's hard once you move through it you know through it you know through it you know um you do feel better especially with um you do feel better especially with um you do feel better especially with that that that that that that dopamine response afterwards that helps dopamine response afterwards that helps dopamine response afterwards that helps with motivation Pursuit with motivation Pursuit with motivation Pursuit um and reward uh that's yeah it's it's um and reward uh that's yeah it's it's um and reward uh that's yeah it's it's the best thing that you can do for your the best thing that you can do for your the best thing that you can do for your entire body in less than two minutes in entire body in less than two minutes in entire body in less than two minutes in my opinion that's why I'm so passionate my opinion that's why I'm so passionate my opinion that's why I'm so passionate about it about it about it so of all these days of practice in a so of all these days of practice in a so of all these days of practice in a row you've done it still sucks for you row you've done it still sucks for you row you've done it still sucks for you that's what you're saying that's what you're saying that's what you're saying every single time you don't like getting every single time you don't like getting every single time you don't like getting into cold water you know that response into cold water you know that response into cold water you know that response just like just like you know anything just like just like you know anything just like just like you know anything else that's hard else that's hard else that's hard um you don't look forward to it you look um you don't look forward to it you look um you don't look forward to it you look forward to the after effects we look forward to the after effects we look forward to the after effects we look forward to the feeling after the run or forward to the feeling after the run or forward to the feeling after the run or the feeling after the workout on those the feeling after the workout on those the feeling after the workout on those those endorphins when they're flying those endorphins when they're flying those endorphins when they're flying through your body that's the feeling through your body that's the feeling through your body that's the feeling that you want it's not you know putting that you want it's not you know putting that you want it's not you know putting your sneakers on and you're hitting the your sneakers on and you're hitting the your sneakers on and you're hitting the pavement in that moment necessarily some pavement in that moment necessarily some pavement in that moment necessarily some people they love it but most people are people they love it but most people are people they love it but most people are like oh I gotta do this thing it's like like oh I gotta do this thing it's like like oh I gotta do this thing it's like doing a shot
31:00doing a shot doing a shot exactly so I thought that helps a bit of a so I thought that helps a bit of a picture as to like why you would you picture as to like why you would you picture as to like why you would you know entertain it I think I think a lot know entertain it I think I think a lot know entertain it I think I think a lot of times of times of times that was a very sort of thank you for that was a very sort of thank you for that was a very sort of thank you for that that specific answer a lot of times people specific answer a lot of times people specific answer a lot of times people are like oh man it's it's good for are like oh man it's it's good for are like oh man it's it's good for everything and I'm like what does that everything and I'm like what does that everything and I'm like what does that mean and they're like oh just get it is it the same way so you don't if you is it the same way so you don't if you get it into cold air or these I mean get it into cold air or these I mean get it into cold air or these I mean Ally we've done crypto or cryo tags Ally we've done crypto or cryo tags Ally we've done crypto or cryo tags haven't we or yeah haven't we or yeah haven't we or yeah I mean yeah it's a really great question I mean yeah it's a really great question I mean yeah it's a really great question so when you get into a cryo chamber sure so when you get into a cryo chamber sure so when you get into a cryo chamber sure they're like really really cold cold air they're like really really cold cold air they're like really really cold cold air um and you do experience some benefits um and you do experience some benefits um and you do experience some benefits however it's subcutaneous which however it's subcutaneous which however it's subcutaneous which he said it's just kind of like the he said it's just kind of like the he said it's just kind of like the surface of your skin surface of your skin surface of your skin um it doesn't actually penetrate as deep
32:00um it doesn't actually penetrate as deep um it doesn't actually penetrate as deep and it's because the air is just not as and it's because the air is just not as and it's because the air is just not as dense as water dense as water dense as water um and then in terms of um and then in terms of um and then in terms of um the capacity for temperature to um the capacity for temperature to um the capacity for temperature to um to be diffused through air and what I um to be diffused through air and what I um to be diffused through air and what I mean by that is when you're outside and mean by that is when you're outside and mean by that is when you're outside and you're cooling your body takes a lot you're cooling your body takes a lot you're cooling your body takes a lot longer for your body your core body longer for your body your core body longer for your body your core body temperature to actually decrease in Air temperature to actually decrease in Air temperature to actually decrease in Air versus in water because water is a versus in water because water is a versus in water because water is a better conductor of heat so it actually better conductor of heat so it actually better conductor of heat so it actually takes on the heat a lot faster than takes on the heat a lot faster than takes on the heat a lot faster than Airwood Airwood Airwood so it's much more intense yeah so it's much more intense yeah so it's much more intense yeah yeah I've got idea if denture is better yeah I've got idea if denture is better yeah I've got idea if denture is better Max we're doing a Jello cold plunge Max we're doing a Jello cold plunge Max we're doing a Jello cold plunge hold mud hold mud hold mud right you could I think it would I right you could I think it would I right you could I think it would I thought sure actually that's an thought sure actually that's an thought sure actually that's an interesting question something to think interesting question something to think interesting question something to think about I think it really just has to do about I think it really just has to do about I think it really just has to do with how fast with how fast with how fast um and how how um and how how um and how how um how much uh heat can be conducted um how much uh heat can be conducted um how much uh heat can be conducted um with the substance that you're um with the substance that you're um with the substance that you're actually up against actually up against actually up against um and the easiest way for the beginners
33:00um and the easiest way for the beginners um and the easiest way for the beginners who really don't want to put their who really don't want to put their who really don't want to put their entire body into cold water is actually entire body into cold water is actually entire body into cold water is actually exposing your hands your feet and just exposing your hands your feet and just exposing your hands your feet and just your face that's a really great beginner your face that's a really great beginner your face that's a really great beginner way to start and it's because on our way to start and it's because on our way to start and it's because on our palms on our feet and then the upper palms on our feet and then the upper palms on our feet and then the upper parts of her face where men don't parts of her face where men don't parts of her face where men don't actually grow facial hair in this area actually grow facial hair in this area actually grow facial hair in this area It's called glabbers Skin and what that It's called glabbers Skin and what that It's called glabbers Skin and what that means essentially is it shunts the blood means essentially is it shunts the blood means essentially is it shunts the blood from your arteries to your veins and it from your arteries to your veins and it from your arteries to your veins and it doesn't actually go through capillaries doesn't actually go through capillaries doesn't actually go through capillaries so what that does is more blood can pass so what that does is more blood can pass so what that does is more blood can pass through and when more blood passes through and when more blood passes through and when more blood passes through it can cool it right so your through it can cool it right so your through it can cool it right so your core body temperature can cool it a lot core body temperature can cool it a lot core body temperature can cool it a lot faster and so that's why when um when faster and so that's why when um when faster and so that's why when um when people need to cool down really quickly people need to cool down really quickly people need to cool down really quickly if they're putting like a cold compress if they're putting like a cold compress if they're putting like a cold compress on like the back of their neck that's on like the back of their neck that's on like the back of their neck that's actually the wrong place to put it you actually the wrong place to put it you actually the wrong place to put it you want to put in your hands it's not want to put in your hands it's not want to put in your hands it's not putting your feet you want to put on putting your feet you want to put on putting your feet you want to put on your face your face your face well yeah I think Dave asprey talks well yeah I think Dave asprey talks well yeah I think Dave asprey talks about just doing his face in as as his about just doing his face in as as his about just doing his face in as as his hack hack hack do you think that that's not useful or do you think that that's not useful or do you think that that's not useful or it's definitely useful it'll help with
34:00it's definitely useful it'll help with it's definitely useful it'll help with inflammation for sure inflammation for sure inflammation for sure um and it does it does give you that um and it does it does give you that um and it does it does give you that gasp reflex and that gasp reflex is gasp reflex and that gasp reflex is gasp reflex and that gasp reflex is actually actually actually associated with activating your associated with activating your associated with activating your parasympathetic nervous system so it parasympathetic nervous system so it parasympathetic nervous system so it does bring calm to it and if you this is does bring calm to it and if you this is does bring calm to it and if you this is another thing that you can actually add another thing that you can actually add another thing that you can actually add on to it and stop and start stacking on to it and stop and start stacking on to it and stop and start stacking your cold exposure your cold exposure your cold exposure um you can actually um you can actually um you can actually um hum like one on your exhales and um hum like one on your exhales and um hum like one on your exhales and bring your vagus nerve into it and when bring your vagus nerve into it and when bring your vagus nerve into it and when you do that it sounds and looks a little you do that it sounds and looks a little you do that it sounds and looks a little bit silly of course bit silly of course bit silly of course um as you could imagine but it would um as you could imagine but it would um as you could imagine but it would activate that rest and reset response activate that rest and reset response activate that rest and reset response even more so if you suffer from anxiety even more so if you suffer from anxiety even more so if you suffer from anxiety or if you have or if you have or if you have um if you really need to calm down um if you really need to calm down um if you really need to calm down really quickly putting your hands or really quickly putting your hands or really quickly putting your hands or your face your face um into cold water and just like um into cold water and just like um into cold water and just like exhaling with a hmm like a deep sigh or exhaling with a hmm like a deep sigh or exhaling with a hmm like a deep sigh or humming bring some like audio into it humming bring some like audio into it humming bring some like audio into it will actually help you calm down quicker will actually help you calm down quicker will actually help you calm down quicker um and activate that that um and activate that that um and activate that that um that's non-stress response pathway um that's non-stress response pathway um that's non-stress response pathway that rest and reset pathway
35:00that rest and reset pathway that rest and reset pathway it seems so counter-intuitive I'm it seems so counter-intuitive I'm it seems so counter-intuitive I'm thinking oh I'm so stressed out why thinking oh I'm so stressed out why thinking oh I'm so stressed out why would I add more stress on top of it but would I add more stress on top of it but would I add more stress on top of it but yeah like you said it's a recalibration yeah like you said it's a recalibration yeah like you said it's a recalibration yeah just like um just like going to yeah just like um just like going to yeah just like um just like going to sauna just like running sauna just like running sauna just like running um it's called harmonic stress and um it's called harmonic stress and um it's called harmonic stress and harmonic stress essentially is anything harmonic stress essentially is anything harmonic stress essentially is anything that doesn't kill you makes you stronger that doesn't kill you makes you stronger that doesn't kill you makes you stronger so that's when you you know do an extra so that's when you you know do an extra so that's when you you know do an extra rep to failure rep to failure rep to failure um you know your muscle fibers tear they um you know your muscle fibers tear they um you know your muscle fibers tear they rebuild they grow and you become rebuild they grow and you become rebuild they grow and you become stronger it's very similar with sauna's stronger it's very similar with sauna's stronger it's very similar with sauna's um your endurance if you're an endurance um your endurance if you're an endurance um your endurance if you're an endurance athlete with cardio and Sprints as an athlete with cardio and Sprints as an athlete with cardio and Sprints as an example example example um and cold exposure um and cold exposure um and cold exposure um and so you can definitely leverage as um and so you can definitely leverage as um and so you can definitely leverage as a tool for that as well a tool for that as well a tool for that as well that double breath thing I experienced that double breath thing I experienced that double breath thing I experienced that sometimes throughout the day that sometimes throughout the day that sometimes throughout the day I've heard that that's yeah that's your I've heard that that's yeah that's your I've heard that that's yeah that's your body trying to reset and go into
36:00body trying to reset and go into body trying to reset and go into parasympathetic is that true parasympathetic is that true parasympathetic is that true yeah uh you know you can watch babies do yeah uh you know you can watch babies do yeah uh you know you can watch babies do it if you have a dog at home it if you have a dog at home it if you have a dog at home um when they're about to calm down or um when they're about to calm down or um when they're about to calm down or when they're right when they're tired when they're right when they're tired when they're right when they're tired and they're about to like lay down and and they're about to like lay down and and they're about to like lay down and flop down once they do that you can flop down once they do that you can flop down once they do that you can actually see them do their own actually see them do their own actually see them do their own physiological sigh and it's a physiological sigh and it's a physiological sigh and it's a and then and then and then really long extended accent I'm sure really long extended accent I'm sure really long extended accent I'm sure most people who've had who have had most people who've had who have had most people who've had who have had animals at home can can attest to that animals at home can can attest to that animals at home can can attest to that um but yeah you do it all the time all um but yeah you do it all the time all um but yeah you do it all the time all day long um and it's your body's natural day long um and it's your body's natural day long um and it's your body's natural way of resetting back to that Baseline way of resetting back to that Baseline way of resetting back to that Baseline and activating that parasympathetic and activating that parasympathetic and activating that parasympathetic autonomic nervous system pathway to autonomic nervous system pathway to autonomic nervous system pathway to bring your heart rate down and to make bring your heart rate down and to make bring your heart rate down and to make you feel more calm more at ease and less you feel more calm more at ease and less you feel more calm more at ease and less stressed you do it in your sleep as well stressed you do it in your sleep as well stressed you do it in your sleep as well um if people have kids at home they'll um if people have kids at home they'll um if people have kids at home they'll notice little kids do it as well it's really nice but yeah it's it's it's really nice but yeah it's it's really just um the double inhale really just um the double inhale really just um the double inhale actually actually allows any of the Little sacs in your allows any of the Little sacs in your allows any of the Little sacs in your lungs called abioli expand
37:00lungs called abioli expand lungs called abioli expand um because they could be collapsed on um because they could be collapsed on um because they could be collapsed on themselves so it just means they're able themselves so it just means they're able themselves so it just means they're able to get more oxygen and more oxygen to get more oxygen and more oxygen to get more oxygen and more oxygen delivery to your tissues by doing a full delivery to your tissues by doing a full delivery to your tissues by doing a full inhale bringing in that extra sip of air inhale bringing in that extra sip of air inhale bringing in that extra sip of air at the top and then really long extended exhale and then really long extended exhale through the mouth and exhale out the through the mouth and exhale out the through the mouth and exhale out the mouth and you can do that by pressing mouth and you can do that by pressing mouth and you can do that by pressing your lips and that is a non-negotiable way to and that is a non-negotiable way to influence slowing down your heart rate I just didn't realize that I do I do I just didn't realize that I do I do that before bed I like yeah I'm like that before bed I like yeah I'm like that before bed I like yeah I'm like that's bizarre that I had never realized that's bizarre that I had never realized that's bizarre that I had never realized that I did that do my own that I did that do my own that I did that do my own so how important is connecting the so how important is connecting the so how important is connecting the breath work to the cold exposure because breath work to the cold exposure because breath work to the cold exposure because like Max said a lot of us have come like Max said a lot of us have come like Max said a lot of us have come across Wim Hof and it's all about this across Wim Hof and it's all about this across Wim Hof and it's all about this like power breathing has to be before like power breathing has to be before like power breathing has to be before the cold is that true are there other
38:00the cold is that true are there other the cold is that true are there other options or can I just go in options or can I just go in options or can I just go in yeah it's such a good question yeah it's such a good question yeah it's such a good question um breath and it's a toll it's a toll um breath and it's a toll it's a toll um breath and it's a toll it's a toll thing so um when you influence your thing so um when you influence your thing so um when you influence your breathing your breathing rate you can breathing your breathing rate you can breathing your breathing rate you can actually influence how acidic your body actually influence how acidic your body actually influence how acidic your body is how oxygenated it is how much CO2 is is how oxygenated it is how much CO2 is is how oxygenated it is how much CO2 is in your bloodstream in your bloodstream in your bloodstream um and how much oxygen is being um and how much oxygen is being um and how much oxygen is being delivered to your tissues and your cells delivered to your tissues and your cells delivered to your tissues and your cells so divers would you know do breath work so divers would you know do breath work so divers would you know do breath work before they you know do Deep dive before they you know do Deep dive before they you know do Deep dive um you know athletes leverage breath um you know athletes leverage breath um you know athletes leverage breath work when they're in the beginning of a work when they're in the beginning of a work when they're in the beginning of a race in the middle of the race the end race in the middle of the race the end race in the middle of the race the end of a race breath is so important of a race breath is so important of a race breath is so important um for so many different things and it um for so many different things and it um for so many different things and it is a tool that you can actually is a tool that you can actually is a tool that you can actually um start leaning on when you're looking um start leaning on when you're looking um start leaning on when you're looking for a specific outcome so when I show up for a specific outcome so when I show up for a specific outcome so when I show up to my cold practice what I would do is I to my cold practice what I would do is I to my cold practice what I would do is I would think about okay where am I would think about okay where am I would think about okay where am I sending my breath my anxious right now sending my breath my anxious right now sending my breath my anxious right now am I needing much more energy right now am I needing much more energy right now am I needing much more energy right now or do I just need to re resend and or do I just need to re resend and or do I just need to re resend and balance the level of oxygen and the
39:00balance the level of oxygen and the balance the level of oxygen and the level of carbon dioxide let's say in my level of carbon dioxide let's say in my level of carbon dioxide let's say in my blood and so there's different ways to blood and so there's different ways to blood and so there's different ways to actually do that you can do upregulated actually do that you can do upregulated actually do that you can do upregulated breathing you can over oxygenate your breathing you can over oxygenate your breathing you can over oxygenate your blood blood blood and you can get into cold water and and you can get into cold water and and you can get into cold water and that's very similar to that's very similar to that's very similar to um something called tumor breathing the um something called tumor breathing the um something called tumor breathing the Wim Hof method cyclic hyperventilation Wim Hof method cyclic hyperventilation Wim Hof method cyclic hyperventilation those are all techniques and up those are all techniques and up those are all techniques and up regulated techniques to over oxygenate regulated techniques to over oxygenate regulated techniques to over oxygenate your body you don't need to do that in your body you don't need to do that in your body you don't need to do that in order to practice cold therapy order to practice cold therapy order to practice cold therapy um being aware of your breath is really um being aware of your breath is really um being aware of your breath is really the key and so the first thing that I the key and so the first thing that I the key and so the first thing that I like to instruct people on is where are like to instruct people on is where are like to instruct people on is where are you sending your breath are you feeling you sending your breath are you feeling you sending your breath are you feeling um up regulated balanced or down um up regulated balanced or down um up regulated balanced or down regulated and upright is like more regulated and upright is like more regulated and upright is like more anxious more stressed out and down anxious more stressed out and down anxious more stressed out and down regulator is like okay I need a little regulator is like okay I need a little regulator is like okay I need a little energy I'm really lethargic right now I energy I'm really lethargic right now I energy I'm really lethargic right now I just woke up I don't really feel like just woke up I don't really feel like just woke up I don't really feel like doing this I'm dragging my feet doing this I'm dragging my feet doing this I'm dragging my feet um and then balances you don't feel um and then balances you don't feel um and then balances you don't feel either you feel pretty balanced and you either you feel pretty balanced and you either you feel pretty balanced and you want the benefits of maybe getting up want the benefits of maybe getting up want the benefits of maybe getting up for you in the water or you know that for you in the water or you know that for you in the water or you know that state of calm and rest once once you get
40:00state of calm and rest once once you get state of calm and rest once once you get out let's say so it's really just like out let's say so it's really just like out let's say so it's really just like where am I now where am I going and how where am I now where am I going and how where am I now where am I going and how can I influence and use my breath to do can I influence and use my breath to do can I influence and use my breath to do that that um so really the first piece is just um so really the first piece is just um so really the first piece is just being connected to your breath so bring being connected to your breath so bring being connected to your breath so bring your mind to your body and noticing your mind to your body and noticing your mind to your body and noticing where you're sending your breath if it's where you're sending your breath if it's where you're sending your breath if it's in your chest if it's in your belly in your chest if it's in your belly in your chest if it's in your belly um and most people breathe out of their um and most people breathe out of their um and most people breathe out of their chest they're acidic chest they're acidic chest they're acidic um and they're oxygenated and so just um and they're oxygenated and so just um and they're oxygenated and so just like breathing from your belly and like breathing from your belly and like breathing from your belly and taking deep diaphragmatic breaths is taking deep diaphragmatic breaths is taking deep diaphragmatic breaths is something that I instruct at the something that I instruct at the something that I instruct at the beginning and then from there I get beginning and then from there I get beginning and then from there I get people to practice what it feels like to people to practice what it feels like to people to practice what it feels like to hold their breath in a breath retention hold their breath in a breath retention hold their breath in a breath retention and maybe seals use this and maybe seals use this and maybe seals use this um snipers use this technique it's box um snipers use this technique it's box um snipers use this technique it's box breathing breathing breathing um it's to calm down your body right um it's to calm down your body right um it's to calm down your body right before an event before an event before an event um and so it actually helps balance the um and so it actually helps balance the um and so it actually helps balance the level of o2 and CO2 on your blood and level of o2 and CO2 on your blood and level of o2 and CO2 on your blood and your body and any rhythmic breathing your body and any rhythmic breathing your body and any rhythmic breathing pattern where the inhales and the pattern where the inhales and the pattern where the inhales and the exhales are the same in terms of the
41:00exhales are the same in terms of the exhales are the same in terms of the Cadence will help do that so that's an Cadence will help do that so that's an Cadence will help do that so that's an inhale to the top of your breath a hold inhale to the top of your breath a hold inhale to the top of your breath a hold for the same amount of duration and for the same amount of duration and for the same amount of duration and exhale to the bottom of your breath exhale to the bottom of your breath exhale to the bottom of your breath lungs empty and whole holds at the lungs empty and whole holds at the lungs empty and whole holds at the bottom and so that pattern you can bottom and so that pattern you can bottom and so that pattern you can lengthen to two breaths to or to two lengthen to two breaths to or to two lengthen to two breaths to or to two counts to four counts to six counts counts to four counts to six counts counts to four counts to six counts eight counts as long as you can until eight counts as long as you can until eight counts as long as you can until you feel balanced and calm and then up you feel balanced and calm and then up you feel balanced and calm and then up regulative breathing is the tumor breath regulative breathing is the tumor breath regulative breathing is the tumor breath a swim off method it's cyclic a swim off method it's cyclic a swim off method it's cyclic hyperventilation where you're over hyperventilation where you're over hyperventilation where you're over oxygening your body oxygening your body oxygening your body um and so that can be dangerous if um and so that can be dangerous if um and so that can be dangerous if you're doing it in the water so we'd you're doing it in the water so we'd you're doing it in the water so we'd never do it um in the water and you never do it um in the water and you never do it um in the water and you always want to make sure that you're always want to make sure that you're always want to make sure that you're partnering with someone partnering with someone partnering with someone um just because there have been more um just because there have been more um just because there have been more fatalities than ever fatalities than ever fatalities than ever um associated with cold exposure with um associated with cold exposure with um associated with cold exposure with people just not doing it properly or not people just not doing it properly or not people just not doing it properly or not doing it with the right supervision or doing it with the right supervision or doing it with the right supervision or not doing it safely and so breath work not doing it safely and so breath work not doing it safely and so breath work can actually move can actually move can actually move um a lot of different things in your um a lot of different things in your um a lot of different things in your body in terms of body in terms of body in terms of um how much oxygen your brain is getting um how much oxygen your brain is getting um how much oxygen your brain is getting how much how much how much um oxygen your the rest of your body is um oxygen your the rest of your body is um oxygen your the rest of your body is actually getting and it can be dangerous actually getting and it can be dangerous actually getting and it can be dangerous so you just want to make sure you're
42:00so you just want to make sure you're so you just want to make sure you're doing it safely and with the right doing it safely and with the right doing it safely and with the right education yeah I remember one of the biggest sort yeah I remember one of the biggest sort of eye-openers for me was I I forget of eye-openers for me was I I forget of eye-openers for me was I I forget what it was but we were what it was but we were what it was but we were mini science experiment I was testing mini science experiment I was testing mini science experiment I was testing how long you hold your breath you do how long you hold your breath you do how long you hold your breath you do that that and then you try it again but you and then you try it again but you and then you try it again but you over oxygenate a ton and then you see over oxygenate a ton and then you see over oxygenate a ton and then you see how long you can hold your breath and how long you can hold your breath and how long you can hold your breath and it's significantly longer and that was it's significantly longer and that was it's significantly longer and that was one of my first that's just you know one of my first that's just you know one of my first that's just you know middle school or whatever that was one middle school or whatever that was one middle school or whatever that was one of my first like huh I can affect Myself of my first like huh I can affect Myself of my first like huh I can affect Myself by different I can do different things by different I can do different things by different I can do different things yeah yeah yeah don't do any high level thinking yeah don't do any high level thinking yeah don't do any high level thinking well yeah well yeah well yeah you're not doing any GPO large spend you're not doing any GPO large spend you're not doing any GPO large spend negotiations while you're in cold negotiations while you're in cold negotiations while you're in cold therapy I'm guessing you need your therapy I'm guessing you need your therapy I'm guessing you need your frontal lobe for that frontal lobe for that frontal lobe for that yeah you definitely do if you're like in yeah you definitely do if you're like in yeah you definitely do if you're like in the cold one one um because of that norepinephrine and um because of that norepinephrine and um because of that norepinephrine and that adrenaline in your body that adrenaline in your body that adrenaline in your body you're focused your your attention is
43:00you're focused your your attention is you're focused your your attention is actually narrowed almost like it's like actually narrowed almost like it's like actually narrowed almost like it's like laser focused so because of that you're laser focused so because of that you're laser focused so because of that you're able to either able to either able to either um articulate something learn better so um articulate something learn better so um articulate something learn better so like 20 minutes after your cold plunge like 20 minutes after your cold plunge like 20 minutes after your cold plunge experience is when you take that experience is when you take that experience is when you take that negotiation is when you take that negotiation is when you take that negotiation is when you take that meeting is when you do that presentation meeting is when you do that presentation meeting is when you do that presentation so you can actually time it for um for so you can actually time it for um for so you can actually time it for um for your benefit actually which is cool your benefit actually which is cool your benefit actually which is cool we should cold plunge before a podcast we should cold plunge before a podcast we should cold plunge before a podcast Max and then not and we'll see how Max and then not and we'll see how Max and then not and we'll see how articulate we are comparatively we'll articulate we are comparatively we'll articulate we are comparatively we'll just do it in the middle five minutes just do it in the middle five minutes just do it in the middle five minutes just five minutes of us breathing super weird interlude in the podcast so it sounded like earlier you were so it sounded like earlier you were saying cold adapted is not a good thing saying cold adapted is not a good thing saying cold adapted is not a good thing and you won't get the stimulus is that and you won't get the stimulus is that and you won't get the stimulus is that are you not cold adapted ah yeah it's are you not cold adapted ah yeah it's are you not cold adapted ah yeah it's such a good question you want to make such a good question you want to make such a good question you want to make sure I've experienced cold adaptation sure I've experienced cold adaptation sure I've experienced cold adaptation um where I wasn't getting benefits I um where I wasn't getting benefits I um where I wasn't getting benefits I wasn't getting my I can feel you know wasn't getting my I can feel you know wasn't getting my I can feel you know after consecutively cold plunging for after consecutively cold plunging for after consecutively cold plunging for days and days and days you can feel
44:00days and days and days you can feel days and days and days you can feel whether your body's actually getting the whether your body's actually getting the whether your body's actually getting the stimulus and the response or not stimulus and the response or not stimulus and the response or not um and so after like I think it was like um and so after like I think it was like um and so after like I think it was like 16 minutes I was like oh no I'm cold 16 minutes I was like oh no I'm cold 16 minutes I was like oh no I'm cold adopted I can sit here without really adopted I can sit here without really adopted I can sit here without really having too much of a response having too much of a response having too much of a response um and and so when that happens you um and and so when that happens you um and and so when that happens you actually just take a break you stop and actually just take a break you stop and actually just take a break you stop and then you can kind of revisit and come then you can kind of revisit and come then you can kind of revisit and come back just like anything else back just like anything else back just like anything else um yeah so taking a break sometimes is a um yeah so taking a break sometimes is a um yeah so taking a break sometimes is a really good thing but you can mitigate really good thing but you can mitigate really good thing but you can mitigate that by counting walls with the that by counting walls with the that by counting walls with the resistance and focusing on the resistance and focusing on the resistance and focusing on the resistance resistance resistance um and then yeah playing with time um and then yeah playing with time um and then yeah playing with time temperature duration and then number of temperature duration and then number of temperature duration and then number of times per week and then just noticing times per week and then just noticing times per week and then just noticing how your body's feeling and if you do how your body's feeling and if you do how your body's feeling and if you do start approaching approaching cold start approaching approaching cold start approaching approaching cold adaptation where you just don't feel adaptation where you just don't feel adaptation where you just don't feel like you're getting the same response like you're getting the same response like you're getting the same response um then I would just take a break and um then I would just take a break and um then I would just take a break and come back to it come back to it come back to it that's so crazy because I thought the that's so crazy because I thought the that's so crazy because I thought the goal would be to get over that thing goal would be to get over that thing goal would be to get over that thing expand your comfort zone and not have expand your comfort zone and not have expand your comfort zone and not have cold affect you but actually the effect cold affect you but actually the effect cold affect you but actually the effect of the the miserable the miserable suck of the the miserable the miserable suck of the the miserable the miserable suck is what you want
45:00is what you want is what you want yeah I I like the benefits for sure some yeah I I like the benefits for sure some yeah I I like the benefits for sure some people like to be cold adapted so they people like to be cold adapted so they people like to be cold adapted so they can you know do winter swimming all day can you know do winter swimming all day can you know do winter swimming all day long or all all year long in you know long or all all year long in you know long or all all year long in you know cooler countries cooler countries cooler countries um or it helps them with their job or it um or it helps them with their job or it um or it helps them with their job or it helps them with you know their commute helps them with you know their commute helps them with you know their commute like some people actually use cold like some people actually use cold like some people actually use cold exposure to keep exposure to keep exposure to keep um and stay cold adapted which is really um and stay cold adapted which is really um and stay cold adapted which is really interesting so it depends it's like interesting so it depends it's like interesting so it depends it's like every good answer and you mentioned that shivering helps and you mentioned that shivering helps with your metabolism I've heard that with your metabolism I've heard that with your metabolism I've heard that you're supposed to fight shivering and you're supposed to fight shivering and you're supposed to fight shivering and and tell your body not to do that so and tell your body not to do that so and tell your body not to do that so that you torch Brown fat or something that you torch Brown fat or something that you torch Brown fat or something yeah yeah it's a really yeah so what cold exposure it's a really yeah so what cold exposure it's a really yeah so what cold exposure does I mean really touch on Brown fat does I mean really touch on Brown fat does I mean really touch on Brown fat and white fat but and beige fat so and white fat but and beige fat so and white fat but and beige fat so there's different types of fat so there's different types of fat so there's different types of fat so just to back up a little bit fat is just to back up a little bit fat is just to back up a little bit fat is really just an energy storage right when really just an energy storage right when really just an energy storage right when you have more energy you're able to you have more energy you're able to you have more energy you're able to leverage it or when you have more fun leverage it or when you have more fun leverage it or when you have more fun excuse me you're able to leverage it excuse me you're able to leverage it excuse me you're able to leverage it where when you need it in terms of
46:00where when you need it in terms of where when you need it in terms of metabolizing that as energy metabolizing that as energy metabolizing that as energy um and white uh fat has no mitochondria um and white uh fat has no mitochondria um and white uh fat has no mitochondria in it they're not metabolically active in it they're not metabolically active in it they're not metabolically active cells they're just storage and so when cells they're just storage and so when cells they're just storage and so when you start adding mitochondria that's you start adding mitochondria that's you start adding mitochondria that's when that color changes and those cells when that color changes and those cells when that color changes and those cells become metabolically active and when you become metabolically active and when you become metabolically active and when you have a metabolically active cell it have a metabolically active cell it have a metabolically active cell it requires energy that cell has a requires energy that cell has a requires energy that cell has a mitochondria in it and requires energy mitochondria in it and requires energy mitochondria in it and requires energy to continue which increases your to continue which increases your to continue which increases your Baseline metabolism so even if it's Baseline metabolism so even if it's Baseline metabolism so even if it's marginal I'd much rather have you know marginal I'd much rather have you know marginal I'd much rather have you know metabolically active fat cells than just metabolically active fat cells than just metabolically active fat cells than just storage storage storage because over time when it's lazy fat because over time when it's lazy fat because over time when it's lazy fat versus versus versus yeah exactly it's like that to be lead yeah exactly it's like that to be lead yeah exactly it's like that to be lead and athletic you want to be less and athletic you want to be less and athletic you want to be less efficient efficient efficient isn't that yeah you're trying to make isn't that yeah you're trying to make isn't that yeah you're trying to make your body less efficient so you're your body less efficient so you're your body less efficient so you're burning more burning more burning more if you have more mitochondria and more if you have more mitochondria and more if you have more mitochondria and more beige and brown fat then for sure yeah beige and brown fat then for sure yeah beige and brown fat then for sure yeah but if you just have white um
47:00but if you just have white um but if you just have white um Constitution white fat then it's just Constitution white fat then it's just Constitution white fat then it's just storage storage so um those are the different types of so um those are the different types of so um those are the different types of fat and then in terms of shivering fat and then in terms of shivering fat and then in terms of shivering I definitely encourage shivering I think I definitely encourage shivering I think I definitely encourage shivering I think shivering is really great for your body shivering is really great for your body shivering is really great for your body um and the reason for that and this is um and the reason for that and this is um and the reason for that and this is just another example but I don't know if just another example but I don't know if just another example but I don't know if you remember those like National you remember those like National you remember those like National Geographic or Discovery Channel uh shows Geographic or Discovery Channel uh shows Geographic or Discovery Channel uh shows where there would be like a predator where there would be like a predator where there would be like a predator there would be prey the Predator would there would be prey the Predator would there would be prey the Predator would chase the prey and then if the prey got chase the prey and then if the prey got chase the prey and then if the prey got away it would like uncontrollably shake away it would like uncontrollably shake away it would like uncontrollably shake like a gazelle or a zebra or something like a gazelle or a zebra or something like a gazelle or a zebra or something like that I'm not sure if you've seen like that I'm not sure if you've seen like that I'm not sure if you've seen any of these shows but that's actually any of these shows but that's actually any of these shows but that's actually their trauma and their experience their trauma and their experience their trauma and their experience leaving the body it doesn't get stored leaving the body it doesn't get stored leaving the body it doesn't get stored humans don't do that restore all of it humans don't do that restore all of it humans don't do that restore all of it so it's actually a really great way to so it's actually a really great way to so it's actually a really great way to shake up shake up shake up um like storage trauma in your body and um like storage trauma in your body and um like storage trauma in your body and help move it and move it out of your help move it and move it out of your help move it and move it out of your body I know it's more of like a universe body I know it's more of like a universe body I know it's more of like a universe uh answer as to why you would shiver uh answer as to why you would shiver uh answer as to why you would shiver first universe first universe first universe yeah um but it's uh it's definitely yeah um but it's uh it's definitely yeah um but it's uh it's definitely something that I've seen um has something that I've seen um has something that I've seen um has benefited a lot of people in terms of benefited a lot of people in terms of benefited a lot of people in terms of anything that they might be struggling anything that they might be struggling anything that they might be struggling with especially foods like PTSD related
48:00with especially foods like PTSD related with especially foods like PTSD related so I encourage the room for your so I encourage the room for your so I encourage the room for your metabolism and then for moving energy metabolism and then for moving energy metabolism and then for moving energy through the body through the body through the body um for those two reasons um for those two reasons um for those two reasons there's science behind that the Taylor there's science behind that the Taylor there's science behind that the Taylor Swift hit Shake It Off laughs laughs wow that's so crazy wow that's so crazy wow that's so crazy I hate to jump away but we did cold can I hate to jump away but we did cold can I hate to jump away but we did cold can you talk about Sana it seems like you you talk about Sana it seems like you you talk about Sana it seems like you have that in your bag of chicks also have that in your bag of chicks also have that in your bag of chicks also yeah there's definitely I mean sauna yeah there's definitely I mean sauna yeah there's definitely I mean sauna cold and hot and breath and all these cold and hot and breath and all these cold and hot and breath and all these things these Primal Primal um experiences and techniques have been experiences and techniques have been around forever like sweat lodges and I around forever like sweat lodges and I around forever like sweat lodges and I mean in terms of finished sauna like mean in terms of finished sauna like mean in terms of finished sauna like we've had it in our ingrained in our we've had it in our ingrained in our we've had it in our ingrained in our culture forever so I mean in Finland culture forever so I mean in Finland culture forever so I mean in Finland saunting is actually a way to connect saunting is actually a way to connect saunting is actually a way to connect with your family to connect with their with your family to connect with their with your family to connect with their Community there's a community aspect um Community there's a community aspect um Community there's a community aspect um and human connection connection aspect
49:00and human connection connection aspect and human connection connection aspect to it there's also a spiritual aspect to to it there's also a spiritual aspect to to it there's also a spiritual aspect to it so uh when you post you know uh the it so uh when you post you know uh the it so uh when you post you know uh the water on the Rocks there's like water on the Rocks there's like water on the Rocks there's like tradition in that tradition in that tradition in that um there's scent in that where where um there's scent in that where where um there's scent in that where where it's eucalyptus leaves or Birch leaves it's eucalyptus leaves or Birch leaves it's eucalyptus leaves or Birch leaves or you know essential oils things like or you know essential oils things like or you know essential oils things like that so I'm sure you've been in Asana that so I'm sure you've been in Asana that so I'm sure you've been in Asana there's different types of saunas there's different types of saunas there's different types of saunas there's there's there's um Nordic saunas Finnish saunas wet um Nordic saunas Finnish saunas wet um Nordic saunas Finnish saunas wet saunas dry saunas infrared saunas and saunas dry saunas infrared saunas and saunas dry saunas infrared saunas and there's all these benefits associated there's all these benefits associated there's all these benefits associated with it but really it's about detoxify with it but really it's about detoxify with it but really it's about detoxify detoxifying your body detoxifying your body detoxifying your body um sweating out um sweating out um sweating out um impurities and uh one thing to make um impurities and uh one thing to make um impurities and uh one thing to make sure of is that you're hydrated having sure of is that you're hydrated having sure of is that you're hydrated having 16 ounces of water before during after 16 ounces of water before during after 16 ounces of water before during after will make sure that your blood plasma will make sure that your blood plasma will make sure that your blood plasma volume stays there should be volume stays there should be volume stays there should be um and you know having an insulin um and you know having an insulin um and you know having an insulin response as an example is because if you response as an example is because if you response as an example is because if you have your dehydrated enough have your dehydrated enough have your dehydrated enough you can actually have a glycemic index you can actually have a glycemic index you can actually have a glycemic index change where your insulin will respond change where your insulin will respond change where your insulin will respond even though you haven't eaten anything even though you haven't eaten anything even though you haven't eaten anything and your blood sugar actually hasn't and your blood sugar actually hasn't and your blood sugar actually hasn't changed change developer your blood
50:00changed change developer your blood changed change developer your blood plasma volume has changed so the plasma volume has changed so the plasma volume has changed so the concentration of your blood sugar has concentration of your blood sugar has concentration of your blood sugar has gone up just like super interesting so gone up just like super interesting so gone up just like super interesting so that would be a reason as to why you that would be a reason as to why you that would be a reason as to why you would definitely want to remain hydrated would definitely want to remain hydrated would definitely want to remain hydrated when you're summoning when you're summoning when you're summoning um um yeah 57 minutes a week for longevity for yeah 57 minutes a week for longevity for yeah 57 minutes a week for longevity for hermetic stress and to detoxify your hermetic stress and to detoxify your hermetic stress and to detoxify your body while remaining hydrated and not body while remaining hydrated and not body while remaining hydrated and not just hydrated and drinking water but just hydrated and drinking water but just hydrated and drinking water but hydrated where you're having potassium hydrated where you're having potassium hydrated where you're having potassium magnesium calcium all the minerals to magnesium calcium all the minerals to magnesium calcium all the minerals to make sure that you're getting the make sure that you're getting the make sure that you're getting the minerals in while you're sweating out minerals in while you're sweating out minerals in while you're sweating out and uh whatever your whatever toxins and uh whatever your whatever toxins and uh whatever your whatever toxins you're sweating at whether it's alcohol you're sweating at whether it's alcohol you're sweating at whether it's alcohol whether it's better things in your body whether it's better things in your body whether it's better things in your body who knows right it works really yeah who knows right it works really yeah who knows right it works really yeah exactly anger um but yeah definitely uh something for um but yeah definitely uh something for sure to practice and be practiced I sure to practice and be practiced I sure to practice and be practiced I would say at least once a week would say at least once a week would say at least once a week once a week okay so not 18. or 8.14 once a week okay so not 18. or 8.14 once a week okay so not 18. or 8.14 minutes a day minutes a day minutes a day this is though yeah all at once thing this is though yeah all at once thing this is though yeah all at once thing yeah you know I I mean you don't you yeah you know I I mean you don't you yeah you know I I mean you don't you don't have to do it all at once you can
51:00don't have to do it all at once you can don't have to do it all at once you can do it with contrast therapy where you're do it with contrast therapy where you're do it with contrast therapy where you're really giving your body and your nervous really giving your body and your nervous really giving your body and your nervous system system system um a workout by you know putting in a um a workout by you know putting in a um a workout by you know putting in a hot environment and then contrasting it hot environment and then contrasting it hot environment and then contrasting it with cold and if you are doing a cold with cold and if you are doing a cold with cold and if you are doing a cold hot cycle hot cycle hot cycle um between the hot and the cold ensure um between the hot and the cold ensure um between the hot and the cold ensure there's rest periods to make sure that there's rest periods to make sure that there's rest periods to make sure that your body is having a moment to your body is having a moment to your body is having a moment to recalibrate because going from hot to recalibrate because going from hot to recalibrate because going from hot to cold can actually cold can actually cold can actually um if it if your body's not used to it um if it if your body's not used to it um if it if your body's not used to it um that change in blood pressure that um that change in blood pressure that um that change in blood pressure that change in body temperature and that change in body temperature and that change in body temperature and that drastic contrast can actually lead to drastic contrast can actually lead to drastic contrast can actually lead to fainting fainting fainting um and uh I've seen it happen before at um and uh I've seen it happen before at um and uh I've seen it happen before at some facilities where folks might not be some facilities where folks might not be some facilities where folks might not be educated on the actual protocols or they educated on the actual protocols or they educated on the actual protocols or they might not follow the cycle through might not follow the cycle through might not follow the cycle through um and that change in their blood um and that change in their blood um and that change in their blood pressure and their body temperature was pressure and their body temperature was pressure and their body temperature was a little bit too much and so they get a little bit too much and so they get a little bit too much and so they get light-headed or they might fall down or light-headed or they might fall down or light-headed or they might fall down or they might stumble they might stumble they might stumble um and see stars so to speak so I would um and see stars so to speak so I would um and see stars so to speak so I would just caution uh if you're doing just caution uh if you're doing just caution uh if you're doing conscious therapy make sure to rest for conscious therapy make sure to rest for conscious therapy make sure to rest for five to ten minutes in between each
52:00you describe the opposite of what me and you describe the opposite of what me and my friends used to do in college just my friends used to do in college just my friends used to do in college just you know you know you know right to the sun now jump in the ice right to the sun now jump in the ice right to the sun now jump in the ice pool and back into the sun and the back pool and back into the sun and the back pool and back into the sun and the back of the you know we were just doing of the you know we were just doing of the you know we were just doing stupid you know yeah stupid you know yeah stupid you know yeah you know I understand it feels really you know I understand it feels really you know I understand it feels really good there's just I'm that are at good there's just I'm that are at good there's just I'm that are at Unbound and I'm like the safety police Unbound and I'm like the safety police Unbound and I'm like the safety police with everything like I start in the safe with everything like I start in the safe with everything like I start in the safe safe area and then once everyone's good safe area and then once everyone's good safe area and then once everyone's good there there we can start introducing there there we can start introducing there there we can start introducing levels of risk levels of risk levels of risk um and so yeah I know for sure um and so yeah I know for sure um and so yeah I know for sure go ahead Ali yeah well the journey from go ahead Ali yeah well the journey from go ahead Ali yeah well the journey from just putting your hands in to whatever just putting your hands in to whatever just putting your hands in to whatever you do with your full head and then you do with your full head and then you do with your full head and then moving around so your body doesn't heat moving around so your body doesn't heat moving around so your body doesn't heat up the water around you is that like up the water around you is that like up the water around you is that like years or how quickly can you move years or how quickly can you move years or how quickly can you move through getting your body okay with it through getting your body okay with it through getting your body okay with it yeah yeah um and what Ellie's referring to is when
53:00um and what Ellie's referring to is when um and what Ellie's referring to is when you move in cold water as well or hot you move in cold water as well or hot you move in cold water as well or hot water it doesn't really matter you have water it doesn't really matter you have water it doesn't really matter you have this little barrier between your skin this little barrier between your skin this little barrier between your skin and the environment where your skin is and the environment where your skin is and the environment where your skin is trying to trying to trying to um trying to make the temperature of um trying to make the temperature of um trying to make the temperature of your the air or the water closer to your your the air or the water closer to your your the air or the water closer to your Skin's temperature so if you're in cool Skin's temperature so if you're in cool Skin's temperature so if you're in cool water it's going to heat up the little water it's going to heat up the little water it's going to heat up the little micro barrier around your skin so if micro barrier around your skin so if micro barrier around your skin so if you're moving it actually doesn't get you're moving it actually doesn't get you're moving it actually doesn't get the opportunity to do that so it feels the opportunity to do that so it feels the opportunity to do that so it feels harder it feels colder and it feels more harder it feels colder and it feels more harder it feels colder and it feels more challenging and your body temperature challenging and your body temperature challenging and your body temperature actually decreases sooner so actually decreases sooner so actually decreases sooner so um if you're looking to build up your um if you're looking to build up your um if you're looking to build up your tolerance and pull on those levers it's tolerance and pull on those levers it's tolerance and pull on those levers it's really I mean it is different for really I mean it is different for really I mean it is different for everyone but um having a Baseline and everyone but um having a Baseline and everyone but um having a Baseline and understanding where your Baseline is of understanding where your Baseline is of understanding where your Baseline is of let's say 10 degrees Celsius water or let's say 10 degrees Celsius water or let's say 10 degrees Celsius water or let's say 40 degree or 50 degree water let's say 40 degree or 50 degree water let's say 40 degree or 50 degree water for two minutes fully submerged up to for two minutes fully submerged up to for two minutes fully submerged up to your shoulders then you can start your shoulders then you can start your shoulders then you can start playing with time temperature surface playing with time temperature surface playing with time temperature surface area and then other protocols like area and then other protocols like area and then other protocols like getting in and out
54:00getting in and out getting in and out um if you want to you know really um if you want to you know really um if you want to you know really challenge your metabolism challenge your metabolism challenge your metabolism because that cool water or sort of that because that cool water or sort of that because that cool water or sort of that cold blood that's in your extremities cold blood that's in your extremities cold blood that's in your extremities that comes back in your carbide that comes back in your carbide that comes back in your carbide temperature drops and you get out and temperature drops and you get out and temperature drops and you get out and then you get back in it's like another then you get back in it's like another then you get back in it's like another challenge for your body because you have challenge for your body because you have challenge for your body because you have cold blood already at your core and so cold blood already at your core and so cold blood already at your core and so it decreases your core body temperature it decreases your core body temperature it decreases your core body temperature all that much more and so you shiver a all that much more and so you shiver a all that much more and so you shiver a lot faster lot faster lot faster um if you're doing in and outs and then um if you're doing in and outs and then um if you're doing in and outs and then if you're doing moving water it's just if you're doing moving water it's just if you're doing moving water it's just more challenging because you don't have more challenging because you don't have more challenging because you don't have that little micro barrier built up have you ever worn a CGM and done in and have you ever worn a CGM and done in and outs have you seen the change outs have you seen the change outs have you seen the change yes I have yes I have yes I have um you can actually it's very very um you can actually it's very very um you can actually it's very very subtle and it's small but it is to me subtle and it's small but it is to me subtle and it's small but it is to me it's significant enough there is a it's significant enough there is a it's significant enough there is a change change change um and so and I know there's a lot more um and so and I know there's a lot more um and so and I know there's a lot more studies coming out with this type of studies coming out with this type of studies coming out with this type of work especially on metabolism work especially on metabolism work especially on metabolism um and it's a touchy subject because you
55:00um and it's a touchy subject because you um and it's a touchy subject because you know certain scientists and certain know certain scientists and certain know certain scientists and certain folks that are doing these studies don't folks that are doing these studies don't folks that are doing these studies don't believe it's significant enough believe it's significant enough believe it's significant enough um and where my school of thought is um and where my school of thought is um and where my school of thought is that even if it's slight even if it's a that even if it's slight even if it's a that even if it's slight even if it's a little bit even if you convert you know little bit even if you convert you know little bit even if you convert you know some white fat into beige or brown and some white fat into beige or brown and some white fat into beige or brown and making it more metabolic active over making it more metabolic active over making it more metabolic active over time over years if that you know one time over years if that you know one time over years if that you know one cell requires more energy and your cell requires more energy and your cell requires more energy and your metabolism is influenced because of that metabolism is influenced because of that metabolism is influenced because of that then you're in better shape even if it's then you're in better shape even if it's then you're in better shape even if it's slight slight slight yeah yeah do you think there's a difference no no do you think there's a difference no no do you think there's a difference no no yeah I'll take it I'm wearing two right yeah I'll take it I'm wearing two right yeah I'll take it I'm wearing two right now because now because now because I'm all about it I'm all about it I'm all about it um nature versus tub is this gonna be a um nature versus tub is this gonna be a um nature versus tub is this gonna be a woo answer like woo answer like woo answer like is there a big difference no no is there a big difference no no is there a big difference no no um it's a huge difference in that um it's a huge difference in that um it's a huge difference in that running Outdoors running Outdoors running Outdoors versus running on a treadmill is a versus running on a treadmill is a versus running on a treadmill is a difference difference difference so if you're in a cold tub or if you're
56:00so if you're in a cold tub or if you're so if you're in a cold tub or if you're in a cold shower in a cold shower in a cold shower um yeah you don't get to connect with um yeah you don't get to connect with um yeah you don't get to connect with nature you don't get to see what's going nature you don't get to see what's going nature you don't get to see what's going on it feels a lot longer it feels a lot on it feels a lot longer it feels a lot on it feels a lot longer it feels a lot harder harder harder um for me some people feel safer so it um for me some people feel safer so it um for me some people feel safer so it could just be a preferencing some people could just be a preferencing some people could just be a preferencing some people feel safer on a treadmill feel safer on a treadmill feel safer on a treadmill um but if you're Outdoors there's other um but if you're Outdoors there's other um but if you're Outdoors there's other elements to consider like wind wind and elements to consider like wind wind and elements to consider like wind wind and Ice especially ice so ice surrender our Ice especially ice so ice surrender our Ice especially ice so ice surrender our our two factors in current as well our two factors in current as well our two factors in current as well um if it's moving water they're all um if it's moving water they're all um if it's moving water they're all factors to consider and they're all factors to consider and they're all factors to consider and they're all additional safety considerations to make additional safety considerations to make additional safety considerations to make um however the benefits to Coal plunging um however the benefits to Coal plunging um however the benefits to Coal plunging outside is you get to actually activate outside is you get to actually activate outside is you get to actually activate a primitive part of your brain where a primitive part of your brain where a primitive part of your brain where you're like you're like you're like almost able to problem solve in real almost able to problem solve in real almost able to problem solve in real time just like climbing a mountain you time just like climbing a mountain you time just like climbing a mountain you know versus climbing a rock wall there's know versus climbing a rock wall there's know versus climbing a rock wall there's certain elements that you actually have certain elements that you actually have certain elements that you actually have to use your brain for to problem solve to use your brain for to problem solve to use your brain for to problem solve when you're actually swimming in cold when you're actually swimming in cold when you're actually swimming in cold Icy water Icy water Icy water um and that's you know other than the um and that's you know other than the um and that's you know other than the wind like how thick the ice is and it's
57:00wind like how thick the ice is and it's wind like how thick the ice is and it's a common misconception that like thin a common misconception that like thin a common misconception that like thin ice is not dangerous the nice is the ice is not dangerous the nice is the ice is not dangerous the nice is the most dangerous not only for like walking most dangerous not only for like walking most dangerous not only for like walking out but when you're actually in water out but when you're actually in water out but when you're actually in water that has the nice chips they're race that has the nice chips they're race that has the nice chips they're race they're sharp they're like little razors they're sharp they're like little razors they're sharp they're like little razors that can completely cut you that can completely cut you that can completely cut you um much more easily than thicker ice um much more easily than thicker ice um much more easily than thicker ice would would would um so things like that are all things to um so things like that are all things to um so things like that are all things to consider consider consider um but and then from a scientific um but and then from a scientific um but and then from a scientific perspective if you're going at Sunrise perspective if you're going at Sunrise perspective if you're going at Sunrise or Sunset you get that low Horizon light or Sunset you get that low Horizon light or Sunset you get that low Horizon light it impacts your circadian rhythm your it impacts your circadian rhythm your it impacts your circadian rhythm your clock jeans clock jeans clock jeans um and then any Downstream effects that um and then any Downstream effects that um and then any Downstream effects that your hormone Cycles would have on your hormone Cycles would have on your hormone Cycles would have on neurochemical releases neurochemical releases neurochemical releases um you know transmitter releases hormone um you know transmitter releases hormone um you know transmitter releases hormone releases at certain times a day so for releases at certain times a day so for releases at certain times a day so for example if I was cold plunging in the example if I was cold plunging in the example if I was cold plunging in the morning at Sunrise my melatonin timing morning at Sunrise my melatonin timing morning at Sunrise my melatonin timing would be set for would be set for would be set for um you know 12 hours later so like that um you know 12 hours later so like that um you know 12 hours later so like that would be would be would be um just because I was outdoors and I was um just because I was outdoors and I was um just because I was outdoors and I was doing low Horizon light so that's kind doing low Horizon light so that's kind doing low Horizon light so that's kind of a stack where you can actually you of a stack where you can actually you of a stack where you can actually you know go Cold Water swimming in the know go Cold Water swimming in the know go Cold Water swimming in the morning or in the afternoon and have
58:00morning or in the afternoon and have morning or in the afternoon and have other benefits um and then grounding as other benefits um and then grounding as other benefits um and then grounding as well just getting the negative ions from well just getting the negative ions from well just getting the negative ions from the earth the earth the earth um to help with any acidity your body um to help with any acidity your body um to help with any acidity your body might have might have might have um is another really great reason for it um is another really great reason for it um is another really great reason for it and then yeah just being outdoors in and then yeah just being outdoors in and then yeah just being outdoors in nature is really good for mental health nature is really good for mental health nature is really good for mental health seeing a horizon is really good for seeing a horizon is really good for seeing a horizon is really good for mental health as well so mental health as well so mental health as well so um those those different things um those those different things um those those different things um can influence how your cold exposure um can influence how your cold exposure um can influence how your cold exposure experience goes because all those other experience goes because all those other experience goes because all those other things are happening at the same time again we need to move Max my my tub on my astro turf just isn't my my tub on my astro turf just isn't going to cut it going to cut it going to cut it you know what um it's better it's better you know what um it's better it's better you know what um it's better it's better than nothing for sure than nothing for sure than nothing for sure um but for anyone for anyone who is um but for anyone for anyone who is um but for anyone for anyone who is willing to experience willing to experience willing to experience um cold water at a time it's just like um cold water at a time it's just like um cold water at a time it's just like climbing Outdoors you want to be able to climbing Outdoors you want to be able to climbing Outdoors you want to be able to climb a mountain you want to go to a climb a mountain you want to go to a climb a mountain you want to go to a place to do that place to do that place to do that um versus like rock wall climbing it is um versus like rock wall climbing it is
59:00um versus like rock wall climbing it is that much of a difference that much of a difference that much of a difference um so if you're ever up in Canada we um so if you're ever up in Canada we um so if you're ever up in Canada we would love to have you both and I would be so um honored to host you and I would be so um honored to host you guys if you ever wanted to come and try guys if you ever wanted to come and try guys if you ever wanted to come and try it it we'll love it thank you I'd love to go we'll love it thank you I'd love to go we'll love it thank you I'd love to go thank you it looks incredible thank you it looks incredible thank you it looks incredible you're the first one of the first things you're the first one of the first things you're the first one of the first things you mentioned was your grandma said 10 you mentioned was your grandma said 10 you mentioned was your grandma said 10 days sunrise sunset days sunrise sunset days sunrise sunset is that first thing she said is what are is that first thing she said is what are is that first thing she said is what are you doing which we need to say for you doing which we need to say for you doing which we need to say for ourselves I guess what she said girl what are you even what she said girl what are you even doing doing doing what did she what is she sort of say and what did she what is she sort of say and what did she what is she sort of say and what did you do and and I guess I mean what did you do and and I guess I mean what did you do and and I guess I mean this is sort of a very this is sort of a very this is sort of a very not so subtle way of asking what should not so subtle way of asking what should not so subtle way of asking what should I do you know just to give it give your I do you know just to give it give your I do you know just to give it give your 10-day thing a shot yeah unintentional and that was essentially
1:00unintentional and that was essentially unintentional and that was essentially the the nudge that she gave me about doing something about the thing that I doing something about the thing that I wasn't doing anything about which was wasn't doing anything about which was wasn't doing anything about which was how low I was feeling at the time uh and how low I was feeling at the time uh and how low I was feeling at the time uh and so even now even if I'm doing a cold so even now even if I'm doing a cold so even now even if I'm doing a cold shower I don't make it a shower like I shower I don't make it a shower like I shower I don't make it a shower like I show up to it as my cool practice space show up to it as my cool practice space show up to it as my cool practice space I'm like why am I here today is it for I'm like why am I here today is it for I'm like why am I here today is it for my mental health is it for rewiring this my mental health is it for rewiring this my mental health is it for rewiring this feeling I need is it because I feel am feeling I need is it because I feel am feeling I need is it because I feel am inflamed today and I'm hungover like inflamed today and I'm hungover like inflamed today and I'm hungover like whatever it could be right whatever it could be right whatever it could be right um um and so it's really getting present to my and so it's really getting present to my and so it's really getting present to my why understanding where my breath is why understanding where my breath is why understanding where my breath is understanding understanding understanding um whether I need to leverage it or um whether I need to leverage it or um whether I need to leverage it or change it change it change it um and then stepping into your cold um and then stepping into your cold um and then stepping into your cold practice space with that intention and practice space with that intention and practice space with that intention and embodied intention so it's like why am I embodied intention so it's like why am I embodied intention so it's like why am I doing this okay I'm doing this for this doing this okay I'm doing this for this doing this okay I'm doing this for this reason reason reason okay this is how I'm gonna show up in okay this is how I'm gonna show up in okay this is how I'm gonna show up in this moment when I step into this this moment when I step into this this moment when I step into this stressful environment stressful environment stressful environment um um and you get to embody a different energy
1:01and you get to embody a different energy and you get to embody a different energy when you do that and it does impact the when you do that and it does impact the when you do that and it does impact the benefits for sure uh and then when you benefits for sure uh and then when you benefits for sure uh and then when you regulate your body's response to that regulate your body's response to that regulate your body's response to that stressor that cold and you feel like you stressor that cold and you feel like you stressor that cold and you feel like you can just stay there can just stay there can just stay there that's when I remind myself of that why that's when I remind myself of that why that's when I remind myself of that why and sometimes it changes sometimes I and sometimes it changes sometimes I and sometimes it changes sometimes I step in and I need confidence and then step in and I need confidence and then step in and I need confidence and then when I get in I have another reason as when I get in I have another reason as when I get in I have another reason as to you know why I'm there and then I to you know why I'm there and then I to you know why I'm there and then I step out and I try to embody the energy step out and I try to embody the energy step out and I try to embody the energy I'd like to take into the rest of my day I'd like to take into the rest of my day I'd like to take into the rest of my day um and it really does make a difference um and it really does make a difference um and it really does make a difference on your confidence meter it really does on your confidence meter it really does on your confidence meter it really does make a difference on your strength um make a difference on your strength um make a difference on your strength um and your recovery as well just like and your recovery as well just like and your recovery as well just like anything visual any mindset stuff anything visual any mindset stuff anything visual any mindset stuff um it does make a difference so and then um it does make a difference so and then um it does make a difference so and then in 10 days you can really see an impact in 10 days you can really see an impact in 10 days you can really see an impact on how it's actually influenced your day on how it's actually influenced your day on how it's actually influenced your day whether you know the the one thing you whether you know the the one thing you whether you know the the one thing you notice could be oh you know what I notice could be oh you know what I notice could be oh you know what I didn't actually get stressed out all didn't actually get stressed out all didn't actually get stressed out all this week that's interesting or this week that's interesting or this week that's interesting or you know what I was actually not hungry you know what I was actually not hungry you know what I was actually not hungry for you know
1:02for you know for you know I really you know this part of my I really you know this part of my I really you know this part of my afternoon and that's typically when I afternoon and that's typically when I afternoon and that's typically when I get hungry or get hungry or get hungry or um this changed in my routine this week um this changed in my routine this week um this changed in my routine this week and it was to do with my strength and it was to do with my strength and it was to do with my strength training or mice training or mice training or mice schedule schedule schedule um um so it's really just about noticing the so it's really just about noticing the so it's really just about noticing the shift and the change from a day to day shift and the change from a day to day shift and the change from a day to day perspective but after 10 days you can perspective but after 10 days you can perspective but after 10 days you can really notice a difference really notice a difference really notice a difference um so that's why I recommend doing 10 um so that's why I recommend doing 10 um so that's why I recommend doing 10 days and I think that's why she days and I think that's why she days and I think that's why she recommended doing 10 days and maybe it recommended doing 10 days and maybe it recommended doing 10 days and maybe it was just an arbitrary number she just was just an arbitrary number she just was just an arbitrary number she just picked to be like you know if you can do picked to be like you know if you can do picked to be like you know if you can do this for 10 days this for 10 days this for 10 days you know that's a really good place to you know that's a really good place to you know that's a really good place to start start start yeah do you feel like that's good kind yeah do you feel like that's good kind yeah do you feel like that's good kind of universally or is that specific for of universally or is that specific for of universally or is that specific for cold plunge I know you mentioned that cold plunge I know you mentioned that cold plunge I know you mentioned that maybe breath not work might not be for maybe breath not work might not be for maybe breath not work might not be for you or or meditation or other things how you or or meditation or other things how you or or meditation or other things how long long long should one do something in general should one do something in general should one do something in general before we know if it's for you [Music]
1:03when you first try anything it takes you when you first try anything it takes you a little bit to like kind of get your a little bit to like kind of get your a little bit to like kind of get your relationship going with it so anytime I relationship going with it so anytime I relationship going with it so anytime I have an intervention of any kind that have an intervention of any kind that have an intervention of any kind that I'm trying to introduce I sort of commit I'm trying to introduce I sort of commit I'm trying to introduce I sort of commit to doing it to doing it to doing it um for 10 days at least um for 10 days at least um for 10 days at least uh just to see if there is any uh just to see if there is any uh just to see if there is any influential change because once you try influential change because once you try influential change because once you try something one sometimes it's just not something one sometimes it's just not something one sometimes it's just not enough to notice anything enough to notice anything enough to notice anything um and so yeah I think 10 days is a um and so yeah I think 10 days is a um and so yeah I think 10 days is a really good measure but I actually really good measure but I actually really good measure but I actually haven't thought too much about it Ally haven't thought too much about it Ally haven't thought too much about it Ally you mentioned hangovers do you use cold you mentioned hangovers do you use cold you mentioned hangovers do you use cold Plunge in that battle Plunge in that battle Plunge in that battle a lot of people do a lot of people do a lot of people do I haven't I haven't had I haven't I haven't had I haven't I haven't had um um I haven't been drinking for a long time I haven't been drinking for a long time I haven't been drinking for a long time or had alcohol for a little while and uh or had alcohol for a little while and uh or had alcohol for a little while and uh I did I did I did two weeks ago two weeks ago two weeks ago and I felt like such garbage I can't and I felt like such garbage I can't and I felt like such garbage I can't tell you I was like Wow after you stop tell you I was like Wow after you stop tell you I was like Wow after you stop drinking and then you have a couple drinking and then you have a couple drinking and then you have a couple drinks it's like wow what a difference
1:04drinks it's like wow what a difference drinks it's like wow what a difference my body is feeling like that hates us my body is feeling like that hates us my body is feeling like that hates us now now now um and cold plunging is really good for um and cold plunging is really good for um and cold plunging is really good for um dealing with a hangover so um dealing with a hangover so um dealing with a hangover so just taking vitamin B getting hydrated just taking vitamin B getting hydrated just taking vitamin B getting hydrated and then getting into a cold plunge so and then getting into a cold plunge so and then getting into a cold plunge so that your nervous system gets that that that your nervous system gets that that that your nervous system gets that that boost of adrenaline boost of adrenaline boost of adrenaline um and your um and your um and your um your circulatory system gets that um your circulatory system gets that um your circulatory system gets that vasoconstriction vasodilation where your vasoconstriction vasodilation where your vasoconstriction vasodilation where your blood flow is coming back and then blood flow is coming back and then blood flow is coming back and then you're treating inflammation you're treating inflammation you're treating inflammation I I definitely recommend it if you're um I I definitely recommend it if you're um I I definitely recommend it if you're um hungover as long as you can do it safely hungover as long as you can do it safely hungover as long as you can do it safely and you're not still under the influence and you're not still under the influence and you're not still under the influence for sure but if you're feeling that for sure but if you're feeling that for sure but if you're feeling that garbage it's really really good I find garbage it's really really good I find garbage it's really really good I find that it really helps me if I have a that it really helps me if I have a that it really helps me if I have a headache headache headache um just because of the um just because of the um just because of the um the blood flow change um the blood flow change um the blood flow change um and so sometimes when people go into um and so sometimes when people go into um and so sometimes when people go into cold water and they keep their head out cold water and they keep their head out cold water and they keep their head out it can cause a little bit of discomfort it can cause a little bit of discomfort it can cause a little bit of discomfort or a differential of pressure in your or a differential of pressure in your or a differential of pressure in your head and it's because your body is head and it's because your body is head and it's because your body is vasoconstricted from the head down and vasoconstricted from the head down and vasoconstricted from the head down and not here
1:05not here not here um so doing like a quick head dunk at um so doing like a quick head dunk at um so doing like a quick head dunk at the beginning of your plunge really the beginning of your plunge really the beginning of your plunge really boosts your boosts your boosts your um to your response right away but it um to your response right away but it um to your response right away but it can mitigate any can mitigate any can mitigate any um any headaches that you might get from um any headaches that you might get from um any headaches that you might get from any like blood pressure differential any like blood pressure differential any like blood pressure differential because that can happen as well because that can happen as well because that can happen as well they're gonna dunk the head they're gonna dunk the head they're gonna dunk the head yeah actually saunas for hangovers actually saunas for hangovers sauna for hangover that was always my sauna for hangover that was always my sauna for hangover that was always my secret move but I thought I was I mean secret move but I thought I was I mean secret move but I thought I was I mean it's just easier because I'm stupider it's just easier because I'm stupider it's just easier because I'm stupider but it was easier for me to imagine me but it was easier for me to imagine me but it was easier for me to imagine me sweating out all the vodka I had the sweating out all the vodka I had the sweating out all the vodka I had the night before you know what I mean I was night before you know what I mean I was night before you know what I mean I was like oh there it is get up you know get like oh there it is get up you know get like oh there it is get up you know get out for me that was how I that was how I out for me that was how I that was how I out for me that was how I that was how I visualized visualized visualized yeah it's true sauna is also great for yeah it's true sauna is also great for yeah it's true sauna is also great for that as long as you're hydrated and that as long as you're hydrated and that as long as you're hydrated and actually because then you can get it or actually because then you can get it or actually because then you can get it or not it feels so good not it feels so good not it feels so good um yeah to find out how hungover you are um yeah to find out how hungover you are um yeah to find out how hungover you are I guess but definitely try it next time I guess but definitely try it next time I guess but definitely try it next time um and see how you feel
1:06um and see how you feel um and see how you feel and don't do it drunk for sure and don't do it drunk for sure and don't do it drunk for sure definitely does definitely does definitely does we don't want any accidental drowning so we don't want any accidental drowning so we don't want any accidental drowning so you're drunk for sure well thank you so much this has been well thank you so much this has been awesome awesome awesome oh I'm so glad to help I'm really oh I'm so glad to help I'm really oh I'm so glad to help I'm really passionate about passionate about passionate about this tool and this tool and this tool and um alley Max again if you would love to um alley Max again if you would love to um alley Max again if you would love to try it in nature and try it in nature and try it in nature and um in real life come on up because it's um in real life come on up because it's um in real life come on up because it's definitely a different experience and definitely a different experience and definitely a different experience and something I would recommend doing at something I would recommend doing at something I would recommend doing at least once in your life least once in your life least once in your life yeah thank you thank you again and how yeah thank you thank you again and how yeah thank you thank you again and how can the fit heads find you and unbounded can the fit heads find you and unbounded can the fit heads find you and unbounded online online online yeah so there's a couple different yeah so there's a couple different yeah so there's a couple different things that we're doing in unbounded so things that we're doing in unbounded so things that we're doing in unbounded so stay unbounded is our umbrella where we stay unbounded is our umbrella where we stay unbounded is our umbrella where we have everything and we have are any have everything and we have are any have everything and we have are any pop-ups or rounds will be there pop-ups or rounds will be there pop-ups or rounds will be there um in if you're local to you we um in if you're local to you we um in if you're local to you we encourage you to come out we have encourage you to come out we have encourage you to come out we have Sunrise socials which are really fun
1:07Sunrise socials which are really fun Sunrise socials which are really fun cool events cool events cool events um and they start in the dark everyone um and they start in the dark everyone um and they start in the dark everyone arrives they watch the sunrise there's a arrives they watch the sunrise there's a arrives they watch the sunrise there's a meditation there's sound healing or meditation there's sound healing or meditation there's sound healing or breath work movement piece and then we breath work movement piece and then we breath work movement piece and then we have like a hot and cold party and then have like a hot and cold party and then have like a hot and cold party and then live music and it's really fun live music and it's really fun live music and it's really fun um so we're bringing that to different um so we're bringing that to different um so we're bringing that to different places starting next season and places starting next season and places starting next season and different places in the world different places in the world different places in the world um but yeah Toronto and Vancouver and um but yeah Toronto and Vancouver and um but yeah Toronto and Vancouver and Austin are are sort of main hubs at the Austin are are sort of main hubs at the Austin are are sort of main hubs at the moment for those in real life moment for those in real life moment for those in real life experiences or classes or workshops or experiences or classes or workshops or experiences or classes or workshops or retreats retreats retreats um and cold Camp is in Ontario Canada um and cold Camp is in Ontario Canada um and cold Camp is in Ontario Canada it's two hours uh north of Toronto and it's two hours uh north of Toronto and it's two hours uh north of Toronto and uh we have we're almost sold out for uh we have we're almost sold out for uh we have we're almost sold out for this upcoming season this upcoming season this upcoming season um and essentially you can come as a um and essentially you can come as a um and essentially you can come as a group or you can come as an individual group or you can come as an individual group or you can come as an individual or you can get certified or you can get certified or you can get certified um as a level one level two or level um as a level one level two or level um as a level one level two or level three uh Primal Wellness cold three uh Primal Wellness cold three uh Primal Wellness cold um therapist and so we do the education um therapist and so we do the education um therapist and so we do the education arm as well and then because of all of arm as well and then because of all of arm as well and then because of all of the safety all the protocols all of the
1:08the safety all the protocols all of the the safety all the protocols all of the standards we're creating something standards we're creating something standards we're creating something called unbounded Alliance which will be called unbounded Alliance which will be called unbounded Alliance which will be live in uh 2024 at the beginning uh of live in uh 2024 at the beginning uh of live in uh 2024 at the beginning uh of 2024 so probably January February and 2024 so probably January February and 2024 so probably January February and essentially it's going to be a resource essentially it's going to be a resource essentially it's going to be a resource and a governing body for and a governing body for and a governing body for um Studios and practitioners that are um Studios and practitioners that are um Studios and practitioners that are leading these types of experiences to leading these types of experiences to leading these types of experiences to make sure that they're they have all the make sure that they're they have all the make sure that they're they have all the resources available and that people are resources available and that people are resources available and that people are doing it safely so we can help ensure doing it safely so we can help ensure doing it safely so we can help ensure that that's more regulated at least so that that's more regulated at least so that that's more regulated at least so that there are less dangerous happening that there are less dangerous happening that there are less dangerous happening so lots of in real life experiences so lots of in real life experiences so lots of in real life experiences um at Stan bounded um at Stan bounded um at Stan bounded um Stan Bandit on Instagram and you can um Stan Bandit on Instagram and you can um Stan Bandit on Instagram and you can find me at find me at find me at lisacrificfeluci.com uh or Lisa lisacrificfeluci.com uh or Lisa lisacrificfeluci.com uh or Lisa conclusion on Instagram if you'd like to conclusion on Instagram if you'd like to conclusion on Instagram if you'd like to reach out to me directly reach out to me directly reach out to me directly awesome and thank you so much to the fit awesome and thank you so much to the fit awesome and thank you so much to the fit heads if you can rate review on Apple heads if you can rate review on Apple heads if you can rate review on Apple podcast that helps us out a whole lot podcast that helps us out a whole lot podcast that helps us out a whole lot and we'll see you next week and we'll see you next week and we'll see you next week [Music]