Harnessing Heat and Cold: A Pathway to Longevity and Vitality - Full Transcript

00:00you can go into cold water and you can you can go into cold water and you can dip yourself there you have an increased dip yourself there you have an increased dip yourself there you have an increased Focus increased Drive which would give Focus increased Drive which would give Focus increased Drive which would give you motivation for the rest of the day you motivation for the rest of the day you motivation for the rest of the day what is the best way to do it what's the what is the best way to do it what's the what is the best way to do it what's the amount of time we should do it what's amount of time we should do it what's amount of time we should do it what's the temperature we should do it at and the temperature we should do it at and the temperature we should do it at and what's there in a cold shower versus a what's there in a cold shower versus a what's there in a cold shower versus a cold bath versus an ice bath versus a cold bath versus an ice bath versus a cold bath versus an ice bath versus a cryotherapy you know unit where you can cryotherapy you know unit where you can cryotherapy you know unit where you can go and stand there talk us through all go and stand there talk us through all go and stand there talk us through all that okay so if you use the c or the that okay so if you use the c or the that okay so if you use the c or the cold plunge I mean that this is where cold plunge I mean that this is where cold plunge I mean that this is where you can do the same thing right so you can do the same thing right so you can do the same thing right so um when you do that you can um um when you do that you can um um when you do that you can um I think it's really important that I think it's really important that I think it's really important that people do a little bit of breast work people do a little bit of breast work people do a little bit of breast work before they go into the water because before they go into the water because before they go into the water because they need to they need to they need to think about their breathing and their think about their breathing and their think about their breathing and their nervous system as the steering for how nervous system as the steering for how nervous system as the steering for how well your Coke plant is going to be and well your Coke plant is going to be and well your Coke plant is going to be and especially if you're new this is especially if you're new this is especially if you're new this is definitely something you would like to definitely something you would like to definitely something you would like to practice before you go into the cold practice before you go into the cold practice before you go into the cold water water water so if you can stand on the jetty or

01:00so if you can stand on the jetty or so if you can stand on the jetty or before your plums and just do some before your plums and just do some before your plums and just do some breathing with your nose so nasal breathing with your nose so nasal breathing with your nose so nasal breathing in and out and try to relax if breathing in and out and try to relax if breathing in and out and try to relax if you're standing in a cold wind like they you're standing in a cold wind like they you're standing in a cold wind like they can be difficult actually and by that can be difficult actually and by that can be difficult actually and by that you will lower your stress response so you will lower your stress response so you will lower your stress response so you activate your parasympanic nervous you activate your parasympanic nervous you activate your parasympanic nervous system and if you can do that you one system and if you can do that you one system and if you can do that you one rehearse it before you go into the rehearse it before you go into the rehearse it before you go into the stressful situation and where we would stressful situation and where we would stressful situation and where we would like you to continue this but also you like you to continue this but also you like you to continue this but also you go into this stressful situation not go into this stressful situation not go into this stressful situation not already very alert so that's not really already very alert so that's not really already very alert so that's not really going to help you so when you have going to help you so when you have going to help you so when you have rehearsed this a bit and you can it can rehearsed this a bit and you can it can rehearsed this a bit and you can it can take a few seconds and and and you don't take a few seconds and and and you don't take a few seconds and and and you don't have to stand there for very long but have to stand there for very long but have to stand there for very long but when you can do than it you have relaxed when you can do than it you have relaxed when you can do than it you have relaxed a bit you exhale completely before you a bit you exhale completely before you a bit you exhale completely before you step in because that's gonna make room step in because that's gonna make room step in because that's gonna make room in your lungs for doing the first like in your lungs for doing the first like in your lungs for doing the first like inhalation and and if you are new and I inhalation and and if you are new and I inhalation and and if you are new and I am especially concerned for the new ones am especially concerned for the new ones am especially concerned for the new ones I don't I want them to have a really

02:00I don't I want them to have a really I don't I want them to have a really good experience yeah I'm talking to good experience yeah I'm talking to good experience yeah I'm talking to those people yeah okay yeah those people yeah okay yeah those people yeah okay yeah um so if you if you completely exhale um so if you if you completely exhale um so if you if you completely exhale you make room in your lungs in more you make room in your lungs in more you make room in your lungs in more capacity is there right for you to do a capacity is there right for you to do a capacity is there right for you to do a like a inhale and you would do that like a inhale and you would do that like a inhale and you would do that because because because yeah it's like you activate your gasping yeah it's like you activate your gasping yeah it's like you activate your gasping reflex so you cannot really help that reflex so you cannot really help that reflex so you cannot really help that you cannot control it at when it happens you cannot control it at when it happens you cannot control it at when it happens at the first time or the second time at the first time or the second time at the first time or the second time maybe but what do you think so if you maybe but what do you think so if you maybe but what do you think so if you scream when you jump in the cold water scream when you jump in the cold water scream when you jump in the cold water that's okay it's completely okay it's that's okay it's completely okay it's that's okay it's completely okay it's completely okay I think people will completely okay I think people will completely okay I think people will forgive you but what you can do is you can lower but what you can do is you can lower your stress when you go into the cold your stress when you go into the cold your stress when you go into the cold water and you gasp a bit just try and water and you gasp a bit just try and water and you gasp a bit just try and remember just think about your breathing remember just think about your breathing remember just think about your breathing so the goal is to do completely nasal so the goal is to do completely nasal so the goal is to do completely nasal breathing in and out when you're in the breathing in and out when you're in the breathing in and out when you're in the water and also during your cold shock water and also during your cold shock water and also during your cold shock response but this is not going to happen response but this is not going to happen response but this is not going to happen the first time I'm just quickly gonna the first time I'm just quickly gonna the first time I'm just quickly gonna say that but you can try and rehearse it

03:00say that but you can try and rehearse it say that but you can try and rehearse it so if you do a cycling I just I think so if you do a cycling I just I think so if you do a cycling I just I think it's it's it's fine if people do this it's it's it's fine if people do this it's it's it's fine if people do this try to keep the insulation through the try to keep the insulation through the try to keep the insulation through the nose and then how many breaths should you take how many breaths should you take you're cycling while you're in there you're cycling while you're in there you're cycling while you're in there just do it while you're in a cold lunch just do it while you're in a cold lunch just do it while you're in a cold lunch I don't know I haven't counted that I I don't know I haven't counted that I I don't know I haven't counted that I just you want to do it for like a minute just you want to do it for like a minute just you want to do it for like a minute or two before you jump in is that the or two before you jump in is that the or two before you jump in is that the idea Oh you mean on the teddy I just idea Oh you mean on the teddy I just idea Oh you mean on the teddy I just think you should stand there for a few think you should stand there for a few think you should stand there for a few it could be a few seconds or half a it could be a few seconds or half a it could be a few seconds or half a minute it's just until you feel that you minute it's just until you feel that you minute it's just until you feel that you have lowered your stress response have lowered your stress response have lowered your stress response especially if you're a little bit especially if you're a little bit especially if you're a little bit anxious about this try to calm yourself anxious about this try to calm yourself anxious about this try to calm yourself down it's a this is also a training for down it's a this is also a training for down it's a this is also a training for your anxiety right to to open your your anxiety right to to open your your anxiety right to to open your window for stress so it also stops window for stress so it also stops window for stress so it also stops before you go into the water so no one before you go into the water so no one before you go into the water so no one is just responds before you go into the is just responds before you go into the is just responds before you go into the water but in the water try and see if water but in the water try and see if water but in the water try and see if you can nasal breathe but if you can you can nasal breathe but if you can you can nasal breathe but if you can then just do the cycle of in through the then just do the cycle of in through the then just do the cycle of in through the nose and out through the mouth and then

04:00nose and out through the mouth and then nose and out through the mouth and then you can switch eventually when you get you can switch eventually when you get you can switch eventually when you get more adapted to this but doesn't have to more adapted to this but doesn't have to more adapted to this but doesn't have to be the first one so breathing before and be the first one so breathing before and be the first one so breathing before and then breathing when you're in there yeah then breathing when you're in there yeah then breathing when you're in there yeah and then and then how long do you stay and then and then how long do you stay and then and then how long do you stay in and what temperature in and what temperature in and what temperature oh yeah so that depends on where you are oh yeah so that depends on where you are oh yeah so that depends on where you are so we intend marketing Scandinavia we so we intend marketing Scandinavia we so we intend marketing Scandinavia we have the nature to completely control have the nature to completely control have the nature to completely control what temperature we have in the sea and what temperature we have in the sea and what temperature we have in the sea and I think that's amazing because our the I think that's amazing because our the I think that's amazing because our the water temperature is always cold so so water temperature is always cold so so water temperature is always cold so so we go down to maybe one degree we go down to maybe one degree we go down to maybe one degree um Celsius in January but if if we for um Celsius in January but if if we for um Celsius in January but if if we for example when we start like we call it example when we start like we call it example when we start like we call it winter swimming or cold water swimming winter swimming or cold water swimming winter swimming or cold water swimming we call that um from October and October we call that um from October and October we call that um from October and October is like that is when the coral the water is like that is when the coral the water is like that is when the coral the water is gonna get colder is gonna get colder is gonna get colder um and that's around maybe um and that's around maybe um and that's around maybe ah it it varies a bit but maybe it could ah it it varies a bit but maybe it could ah it it varies a bit but maybe it could be 15 or down to 9 degrees and then in be 15 or down to 9 degrees and then in be 15 or down to 9 degrees and then in November so 15 degrees is 59 is 59 November so 15 degrees is 59 is 59 November so 15 degrees is 59 is 59 degrees Fahrenheit right Fahrenheit yeah

05:00degrees Fahrenheit right Fahrenheit yeah degrees Fahrenheit right Fahrenheit yeah thank you I'm I'm not good with the thank you I'm I'm not good with the thank you I'm I'm not good with the converter that's okay that's okay converter that's okay that's okay converter that's okay that's okay everybody gets what this is there's everybody gets what this is there's everybody gets what this is there's listeners all over the world so some are listeners all over the world so some are listeners all over the world so some are Fahrenheit somewhere are yeah exactly so Fahrenheit somewhere are yeah exactly so Fahrenheit somewhere are yeah exactly so yeah I should memorize this actually I yeah I should memorize this actually I yeah I should memorize this actually I will try yeah so um so when you get into will try yeah so um so when you get into will try yeah so um so when you get into the world it's not that important the world it's not that important the world it's not that important exactly what temperature it is as long exactly what temperature it is as long exactly what temperature it is as long as just cold water it you'll be amazed as just cold water it you'll be amazed as just cold water it you'll be amazed that actually your metabolism is going that actually your metabolism is going that actually your metabolism is going to be activated also from 20 degrees to be activated also from 20 degrees to be activated also from 20 degrees Celsius actually and and you don't have Celsius actually and and you don't have Celsius actually and and you don't have to always have the water at one degree to always have the water at one degree to always have the water at one degree if you can control that in a plunge or if you can control that in a plunge or if you can control that in a plunge or something you can vary the temperature something you can vary the temperature something you can vary the temperature so just if you sit down to nine that so just if you sit down to nine that so just if you sit down to nine that nine is like 48 degrees but a lot of nine is like 48 degrees but a lot of nine is like 48 degrees but a lot of these cold punches go to 40 or something these cold punches go to 40 or something these cold punches go to 40 or something yeah yeah so it's not it doesn't have to yeah yeah so it's not it doesn't have to yeah yeah so it's not it doesn't have to be that cold right too really to have be that cold right too really to have be that cold right too really to have the same benefits so you don't have to the same benefits so you don't have to the same benefits so you don't have to like power down to like 40 degrees to like power down to like 40 degrees to like power down to like 40 degrees to get the benefit you get more you get get the benefit you get more you get get the benefit you get more you get more benefit if it's colder

06:00more benefit if it's colder more benefit if it's colder so we haven't done any so we haven't done any so we haven't done any studies there are no studies showing studies there are no studies showing studies there are no studies showing that the relationship of temperature and that the relationship of temperature and that the relationship of temperature and activation of the metabolism and what activation of the metabolism and what activation of the metabolism and what what will happen down the road if you what will happen down the road if you what will happen down the road if you have like more benefits or if it's going have like more benefits or if it's going have like more benefits or if it's going to stress your body too much we need to stress your body too much we need to stress your body too much we need these studies in the future but what I'm these studies in the future but what I'm these studies in the future but what I'm saying is that it for my study where we saying is that it for my study where we saying is that it for my study where we had winter swimmers in the ocean here had winter swimmers in the ocean here had winter swimmers in the ocean here where the temperature from October where the temperature from October where the temperature from October varied from I think there is like there varied from I think there is like there varied from I think there is like there is a table in the book actually where I is a table in the book actually where I is a table in the book actually where I put it in so people can see what's the put it in so people can see what's the put it in so people can see what's the temperature in Denmark what are we temperature in Denmark what are we temperature in Denmark what are we talking about so it's the book is winter talking about so it's the book is winter talking about so it's the book is winter swimming for those who want to get it swimming for those who want to get it swimming for those who want to get it Winter's swimming yeah the book is winds Winter's swimming yeah the book is winds Winter's swimming yeah the book is winds are swimming it looks like this it's are swimming it looks like this it's are swimming it looks like this it's actually not pretty amazing I think actually not pretty amazing I think actually not pretty amazing I think amazing so in the yeah so in the book amazing so in the yeah so in the book amazing so in the yeah so in the book there's a table shown from October until there's a table shown from October until there's a table shown from October until the season ends in Denmark which is in the season ends in Denmark which is in the season ends in Denmark which is in April April April and so during this time the temperature and so during this time the temperature and so during this time the temperature is going to be from 15 or 9 or it varies

07:00is going to be from 15 or 9 or it varies is going to be from 15 or 9 or it varies a bit and then down to one or zero a bit and then down to one or zero a bit and then down to one or zero degrees Celsius and then it goes up a degrees Celsius and then it goes up a degrees Celsius and then it goes up a pin again in February and also in in pin again in February and also in in pin again in February and also in in March a bit and then in May it gets March a bit and then in May it gets March a bit and then in May it gets hotter of course the water so but it's hotter of course the water so but it's hotter of course the water so but it's not like it's that hot I mean 19 degrees not like it's that hot I mean 19 degrees not like it's that hot I mean 19 degrees Celsius in the summer it could be a Celsius in the summer it could be a Celsius in the summer it could be a little bit warmer it's still chilly and little bit warmer it's still chilly and little bit warmer it's still chilly and it's going to activate your nervous it's going to activate your nervous it's going to activate your nervous system it's going to activate your system it's going to activate your system it's going to activate your metabolism so that's interesting so then metabolism so that's interesting so then metabolism so that's interesting so then you know coal plunges are you know 40 you know coal plunges are you know 40 you know coal plunges are you know 40 degrees you can go down to 45 my bathtub degrees you can go down to 45 my bathtub degrees you can go down to 45 my bathtub I I measure the temperature in the I I measure the temperature in the I I measure the temperature in the winter in my bathtub I just put cold winter in my bathtub I just put cold winter in my bathtub I just put cold water on and it's like 48 it's like 48 water on and it's like 48 it's like 48 water on and it's like 48 it's like 48 degrees which is like 9 Celsius okay degrees which is like 9 Celsius okay degrees which is like 9 Celsius okay it's pretty cold it's pretty cool yeah it's pretty cold it's pretty cool yeah it's pretty cold it's pretty cool yeah and and so then you're you're in there and and so then you're you're in there and and so then you're you're in there um and you could do it in a in a you um and you could do it in a in a you um and you could do it in a in a you know in the ocean which is sort of more know in the ocean which is sort of more know in the ocean which is sort of more adventurous you could do it in a lake adventurous you could do it in a lake adventurous you could do it in a lake you can do it in a pond you can do it in you can do it in a pond you can do it in you can do it in a pond you can do it in a river or you can do it like in your a river or you can do it like in your a river or you can do it like in your bathtub in the winter if you turn on the bathtub in the winter if you turn on the bathtub in the winter if you turn on the cold water right you strongly cold water cold water right you strongly cold water cold water right you strongly cold water uh you can actually throw bags of ice in

08:00uh you can actually throw bags of ice in uh you can actually throw bags of ice in there if you want to make it even colder there if you want to make it even colder there if you want to make it even colder right and then and then or you can buy right and then and then or you can buy right and then and then or you can buy one of these fancy cold plunges a friend one of these fancy cold plunges a friend one of these fancy cold plunges a friend of mine actually you know bought a horse of mine actually you know bought a horse of mine actually you know bought a horse a horse trough it's like where you feed a horse trough it's like where you feed a horse trough it's like where you feed horses water and then it's like a big horses water and then it's like a big horses water and then it's like a big metal tub you can buy it like for a few metal tub you can buy it like for a few metal tub you can buy it like for a few bucks at the horse supply store or bucks at the horse supply store or bucks at the horse supply store or something and then he fills it up with something and then he fills it up with something and then he fills it up with water and then throws a bunch of ice in water and then throws a bunch of ice in water and then throws a bunch of ice in there and it's like how he does it so there and it's like how he does it so there and it's like how he does it so there's a lot of ways to do it uh how there's a lot of ways to do it uh how there's a lot of ways to do it uh how long should you stay in a minute two long should you stay in a minute two long should you stay in a minute two five ten minutes what what's the post five ten minutes what what's the post five ten minutes what what's the post session yeah so I can tell you what we session yeah so I can tell you what we session yeah so I can tell you what we should we found in my studies and that should we found in my studies and that should we found in my studies and that we performed here in Denmark so in my we performed here in Denmark so in my we performed here in Denmark so in my research study from my PhD we found that research study from my PhD we found that research study from my PhD we found that a at 11 minutes and this was shown in a at 11 minutes and this was shown in a at 11 minutes and this was shown in Winter swimmers who had already been Winter swimmers who had already been Winter swimmers who had already been swimming for a two to three winter swimming for a two to three winter swimming for a two to three winter swimming season so they were adapted I swimming season so they were adapted I swimming season so they were adapted I wanted to study the adapted ones because wanted to study the adapted ones because wanted to study the adapted ones because I wanted to see if that were different I wanted to see if that were different I wanted to see if that were different from a group of control subjects right from a group of control subjects right from a group of control subjects right and I wanted to monitor how much time do

09:00and I wanted to monitor how much time do and I wanted to monitor how much time do they spend in the water and I wanted to they spend in the water and I wanted to they spend in the water and I wanted to find out with how little can we get away find out with how little can we get away find out with how little can we get away with because I was I was not a winter with because I was I was not a winter with because I was I was not a winter swimmer myself I was kind of like like swimmer myself I was kind of like like swimmer myself I was kind of like like most comfortable people with temperature most comfortable people with temperature most comfortable people with temperature I don't like the cold so I was thinking I don't like the cold so I was thinking I don't like the cold so I was thinking I'm I'm pretty much like many other I'm I'm pretty much like many other I'm I'm pretty much like many other people so can we figure out something people so can we figure out something people so can we figure out something that is easy to do but still efficient that is easy to do but still efficient that is easy to do but still efficient and efficient enough so 11 minutes per and efficient enough so 11 minutes per and efficient enough so 11 minutes per week we found and divided not 11 minutes week we found and divided not 11 minutes week we found and divided not 11 minutes all at once but just like 11 minutes per all at once but just like 11 minutes per all at once but just like 11 minutes per week week week 11 minutes per week and not in not at 11 minutes per week and not in not at 11 minutes per week and not in not at once divided on two to three days and once divided on two to three days and once divided on two to three days and also per day I we did at least in this also per day I we did at least in this also per day I we did at least in this study they alternated with co-plungers study they alternated with co-plungers study they alternated with co-plungers and the sauna so it was this contrast and the sauna so it was this contrast and the sauna so it was this contrast therapy where it started with a Coke therapy where it started with a Coke therapy where it started with a Coke plunge and then they went into the sauna plunge and then they went into the sauna plunge and then they went into the sauna and then the coat plunge again sauna and and then the coat plunge again sauna and and then the coat plunge again sauna and I ended in the cold because I told them I ended in the cold because I told them I ended in the cold because I told them that that is how the protocol should be

10:00that that is how the protocol should be that that is how the protocol should be because that's good for you I can tell because that's good for you I can tell because that's good for you I can tell you why but yeah you want to talk about you why but yeah you want to talk about you why but yeah you want to talk about that yeah but just to ask you you're that yeah but just to ask you you're that yeah but just to ask you you're talking about like three to four minutes talking about like three to four minutes talking about like three to four minutes a day a time when you divide Eleven by a day a time when you divide Eleven by a day a time when you divide Eleven by three or four per day right so every three or four per day right so every three or four per day right so every plant should not be more than one to two plant should not be more than one to two plant should not be more than one to two minutes this is what my my subject just minutes this is what my my subject just minutes this is what my my subject just one to two minutes not not three or four one to two minutes not not three or four one to two minutes not not three or four minutes minutes minutes at one to two minutes per dip at one to two minutes per dip at one to two minutes per dip oh because I put my stopwatch on I stay oh because I put my stopwatch on I stay oh because I put my stopwatch on I stay in three minutes or four minutes in three minutes or four minutes in three minutes or four minutes sometimes well do it no no you're down because my studies no no you're down because my studies show that that's good that's show that that's good that's show that that's good that's construction so what you should do is construction so what you should do is construction so what you should do is she plans for one to two minutes and she plans for one to two minutes and she plans for one to two minutes and then you go into the sauna and my then you go into the sauna and my then you go into the sauna and my protocol also shows that um that our protocol also shows that um that our protocol also shows that um that our winter swimmers stayed in total for 57 winter swimmers stayed in total for 57 winter swimmers stayed in total for 57 minutes in the sauna so if you divide minutes in the sauna so if you divide minutes in the sauna so if you divide that also on these days and if you have that also on these days and if you have that also on these days and if you have of course the facilities you can go and

11:00of course the facilities you can go and of course the facilities you can go and Alternate then you should only stay in Alternate then you should only stay in Alternate then you should only stay in the sauna for 10 to 15 minutes and then the sauna for 10 to 15 minutes and then the sauna for 10 to 15 minutes and then back in the water and you end on so back in the water and you end on so back in the water and you end on so basically for about an hour a week you basically for about an hour a week you basically for about an hour a week you can have these dramatic health benefits can have these dramatic health benefits can have these dramatic health benefits it's amazing it's dramatic now what it's amazing it's dramatic now what it's amazing it's dramatic now what about a cold shower yeah because you about a cold shower yeah because you about a cold shower yeah because you know wimoff talks about like a know wimoff talks about like a know wimoff talks about like a two-minute cold shower in the morning is two-minute cold shower in the morning is two-minute cold shower in the morning is that as good or what what's the deal that as good or what what's the deal that as good or what what's the deal with that and cold showers are with that and cold showers are with that and cold showers are definitely something that I would also definitely something that I would also definitely something that I would also say that if if people cannot come to a say that if if people cannot come to a say that if if people cannot come to a cold plunge then I think that if you cold plunge then I think that if you cold plunge then I think that if you don't have a bathtub where I call it don't have a bathtub where I call it don't have a bathtub where I call it yeah exactly not all people do then I yeah exactly not all people do then I yeah exactly not all people do then I think it's a very good alternative and think it's a very good alternative and think it's a very good alternative and people can start off in a cold shower people can start off in a cold shower people can start off in a cold shower but that there are different benefits but that there are different benefits but that there are different benefits and it I I think that if people can only and it I I think that if people can only and it I I think that if people can only do cold showers then that is better than do cold showers then that is better than do cold showers then that is better than nothing so I would say cold showers are nothing so I would say cold showers are nothing so I would say cold showers are very good for you it will also activate very good for you it will also activate very good for you it will also activate your brown fat it will also activate your brown fat it will also activate your brown fat it will also activate your sympathetic nervous system you will your sympathetic nervous system you will your sympathetic nervous system you will not have the complete activation of your

12:00not have the complete activation of your not have the complete activation of your parasympathetic nervous system and you parasympathetic nervous system and you parasympathetic nervous system and you will only get adapted to that will only get adapted to that will only get adapted to that temperature which you take your cold temperature which you take your cold temperature which you take your cold showers in of course so there are showers in of course so there are showers in of course so there are studies on this showing actually that I studies on this showing actually that I studies on this showing actually that I said if you live in Arizona and the cold said if you live in Arizona and the cold said if you live in Arizona and the cold water doesn't get under like 60 degrees water doesn't get under like 60 degrees water doesn't get under like 60 degrees well then but if you live in well then but if you live in well then but if you live in Massachusetts in the winter it's like 40 Massachusetts in the winter it's like 40 Massachusetts in the winter it's like 40 degrees so yes yes degrees so yes yes degrees so yes yes exactly so it really depends on your exactly so it really depends on your exactly so it really depends on your your cold water how cold is it so um and your cold water how cold is it so um and your cold water how cold is it so um and if you so there's this interesting study if you so there's this interesting study if you so there's this interesting study where they compared temperatures and of where they compared temperatures and of where they compared temperatures and of cold showers if you can get adapted the cold showers if you can get adapted the cold showers if you can get adapted the question was can you get adapted to a question was can you get adapted to a question was can you get adapted to a cold water with cold showers and they cold water with cold showers and they cold water with cold showers and they divided these groups up in how long time divided these groups up in how long time divided these groups up in how long time they ended on cold showers in their hot they ended on cold showers in their hot they ended on cold showers in their hot showers and there was also a group who showers and there was also a group who showers and there was also a group who just took hot showers and they found just took hot showers and they found just took hot showers and they found that if you end on a few seconds 10 that if you end on a few seconds 10 that if you end on a few seconds 10 seconds cold shower with a certain seconds cold shower with a certain seconds cold shower with a certain degree it was 15 degrees and the other

13:00degree it was 15 degrees and the other degree it was 15 degrees and the other group was 12 degrees and they then took group was 12 degrees and they then took group was 12 degrees and they then took put them into code put them into code put them into code um um um called plunctures to see if those called plunctures to see if those called plunctures to see if those subjects who had taken cold showers at subjects who had taken cold showers at subjects who had taken cold showers at 15 degrees celsius if they had adapted 15 degrees celsius if they had adapted 15 degrees celsius if they had adapted to cold water just in general so they to cold water just in general so they to cold water just in general so they tried that out in coplunches at 10 tried that out in coplunches at 10 tried that out in coplunches at 10 degrees but they hyperventilated just as degrees but they hyperventilated just as degrees but they hyperventilated just as much as the group who didn't take echoed much as the group who didn't take echoed much as the group who didn't take echoed showers so the temperature is going to showers so the temperature is going to showers so the temperature is going to depend dictate whether you will get a depend dictate whether you will get a depend dictate whether you will get a thick addicted thick addicted thick addicted yeah I'm kind of addicted to cold and yeah I'm kind of addicted to cold and yeah I'm kind of addicted to cold and hot therapy hot therapy hot therapy it's so addictive it just makes you feel it's so addictive it just makes you feel it's so addictive it just makes you feel so good it's like so good it's like so good it's like better than any drug I've ever found not better than any drug I've ever found not better than any drug I've ever found not that I take a lot of drugs but it's like that I take a lot of drugs but it's like that I take a lot of drugs but it's like it's pretty impressive uh the the other it's pretty impressive uh the the other it's pretty impressive uh the the other thing is these cryotherapy units you thing is these cryotherapy units you thing is these cryotherapy units you know where you go in and you stand as know where you go in and you stand as know where you go in and you stand as like 270 degrees below zero you put a

14:00like 270 degrees below zero you put a like 270 degrees below zero you put a little hat mittens on and you sort of little hat mittens on and you sort of little hat mittens on and you sort of stand there for three minutes does that stand there for three minutes does that stand there for three minutes does that do the same thing do the same thing do the same thing um yeah so that um yeah so that um yeah so that that question I have a Heaven through some of the literature I Heaven through some of the literature I can't say I've been through it all but can't say I've been through it all but can't say I've been through it all but I've definitely been through a lot of it I've definitely been through a lot of it I've definitely been through a lot of it and I can say that and I can say that and I can say that it seems like it can activate your it seems like it can activate your it seems like it can activate your temperature receptors in the skin so you temperature receptors in the skin so you temperature receptors in the skin so you will have an activation and some degree will have an activation and some degree will have an activation and some degree to your brown fat at least and if to your brown fat at least and if to your brown fat at least and if because the temperature is so low you because the temperature is so low you because the temperature is so low you only spend what three minutes in there only spend what three minutes in there only spend what three minutes in there isn't that right like three four minutes isn't that right like three four minutes isn't that right like three four minutes yeah I think the protocols in in the yeah I think the protocols in in the yeah I think the protocols in in the science literature is around the three science literature is around the three science literature is around the three four minutes four minutes four minutes um if that is gonna have the same um if that is gonna have the same um if that is gonna have the same effects uh like as submerging into water effects uh like as submerging into water effects uh like as submerging into water I would doubt because the modality is so I would doubt because the modality is so I would doubt because the modality is so different it's so different so that is different it's so different so that is different it's so different so that is also why if we cannot compare the cold also why if we cannot compare the cold also why if we cannot compare the cold showers with the cold dips we can also

15:00showers with the cold dips we can also showers with the cold dips we can also not compare uh what do you call you not compare uh what do you call you not compare uh what do you call you called Jacuzzi or hot tops hot tub yeah called Jacuzzi or hot tops hot tub yeah called Jacuzzi or hot tops hot tub yeah with the sauce yeah hot tubs with sauna with the sauce yeah hot tubs with sauna with the sauce yeah hot tubs with sauna because it's air and and water more because it's air and and water more because it's air and and water more molecules of course in the water closer molecules of course in the water closer molecules of course in the water closer to your skin so it's it's gonna do to your skin so it's it's gonna do to your skin so it's it's gonna do different things so we need more studies different things so we need more studies different things so we need more studies also on the prior to exactly say how is also on the prior to exactly say how is also on the prior to exactly say how is that gonna lower your inflammation but I that gonna lower your inflammation but I that gonna lower your inflammation but I live but I believe there is something live but I believe there is something live but I believe there is something there I just I just need some more there I just I just need some more there I just I just need some more backup from from there I got it we're backup from from there I got it we're backup from from there I got it we're going to link to this study but in in going to link to this study but in in going to link to this study but in in cell reports medicine you published in cell reports medicine you published in cell reports medicine you published in 2021 a paper called altered Brown fat 2021 a paper called altered Brown fat 2021 a paper called altered Brown fat thermoregulation enhanced cold water or thermoregulation enhanced cold water or thermoregulation enhanced cold water or cold induced thermogenesis and young cold induced thermogenesis and young cold induced thermogenesis and young healthy winter swimming men and and healthy winter swimming men and and healthy winter swimming men and and there you talk about like the sweet spot there you talk about like the sweet spot there you talk about like the sweet spot of the dose right yeah of the dose right yeah of the dose right yeah um and and you talk about this sort of um and and you talk about this sort of um and and you talk about this sort of concept of of why concept of of why concept of of why um there's a minimum threshold effect um there's a minimum threshold effect um there's a minimum threshold effect um for both cold and and heat exposure

16:00um for both cold and and heat exposure um for both cold and and heat exposure so can you talk about what those so can you talk about what those so can you talk about what those thresholds are and a little bit more thresholds are and a little bit more thresholds are and a little bit more about that let's study about that let's study about that let's study yeah so uh so we already just touched yeah so uh so we already just touched yeah so uh so we already just touched upon the the protocol for that what upon the the protocol for that what upon the the protocol for that what actually was the results of that that actually was the results of that that actually was the results of that that was the minimum threshold was like it was the minimum threshold was like it was the minimum threshold was like it was like yeah 11 minutes and 57 minutes was like yeah 11 minutes and 57 minutes was like yeah 11 minutes and 57 minutes of hot and a little bit okay yeah that's of hot and a little bit okay yeah that's of hot and a little bit okay yeah that's what I thought you were getting a week what I thought you were getting a week what I thought you were getting a week exactly for a week per week yeah and exactly for a week per week yeah and exactly for a week per week yeah and divided on multiple days so I tend to do divided on multiple days so I tend to do divided on multiple days so I tend to do that in a day if I can if I could if I that in a day if I can if I could if I that in a day if I can if I could if I can go back and forth for like four can go back and forth for like four can go back and forth for like four times and then hot and cold and I can't times and then hot and cold and I can't times and then hot and cold and I can't get out of that day yeah and I think get out of that day yeah and I think get out of that day yeah and I think that it I mean it could be that we don't that it I mean it could be that we don't that it I mean it could be that we don't know what's the higher threshold because know what's the higher threshold because know what's the higher threshold because we don't have studies showing exactly on we don't have studies showing exactly on we don't have studies showing exactly on the cold water uh if that's gonna have the cold water uh if that's gonna have the cold water uh if that's gonna have some detrimental effects on our system some detrimental effects on our system some detrimental effects on our system down the road but we do have down the road but we do have down the road but we do have um um yeah I don't know if we should go there yeah I don't know if we should go there yeah I don't know if we should go there right now but it's like we have dishonor right now but it's like we have dishonor right now but it's like we have dishonor studies observational studies uh where studies observational studies uh where studies observational studies uh where we can see a higher and a lower

17:00we can see a higher and a lower we can see a higher and a lower threshold for which a window for where threshold for which a window for where threshold for which a window for where it's definitely good for you and that is it's definitely good for you and that is it's definitely good for you and that is why I think because of that it's just why I think because of that it's just why I think because of that it's just stress heat stress cold stress it's just stress heat stress cold stress it's just stress heat stress cold stress it's just stress for the body we should keep stress for the body we should keep stress for the body we should keep ourselves try to hit The Sweet Spot in ourselves try to hit The Sweet Spot in ourselves try to hit The Sweet Spot in the Middle where it's healthy for the Middle where it's healthy for the Middle where it's healthy for ourselves and for our system because ourselves and for our system because ourselves and for our system because you could be feeling really good when you could be feeling really good when you could be feeling really good when you get out of your Coke launch and some you get out of your Coke launch and some you get out of your Coke launch and some people can build up a long time which I people can build up a long time which I people can build up a long time which I don't really recommend that people do don't really recommend that people do don't really recommend that people do even though you can you can mentally even though you can you can mentally even though you can you can mentally feel okay I'm getting cooler and cool I feel okay I'm getting cooler and cool I feel okay I'm getting cooler and cool I mean I mean not only physically but I'm mean I mean not only physically but I'm mean I mean not only physically but I'm getting really tough and cool because I getting really tough and cool because I getting really tough and cool because I can sit in this plunge for a very long can sit in this plunge for a very long can sit in this plunge for a very long time oh my God yeah yeah and maybe also time oh my God yeah yeah and maybe also time oh my God yeah yeah and maybe also some get a little bit competitive around some get a little bit competitive around some get a little bit competitive around it yeah yeah yeah I just want to to it yeah yeah yeah I just want to to it yeah yeah yeah I just want to to underline that it might be that you underline that it might be that you underline that it might be that you cannot really see what's happening right cannot really see what's happening right cannot really see what's happening right now and you may feel really good now and you may feel really good now and you may feel really good afterwards but it doesn't mean that it's afterwards but it doesn't mean that it's afterwards but it doesn't mean that it's not over stressing yourself and maybe not over stressing yourself and maybe not over stressing yourself and maybe down the road it's it gets it adds up

18:00down the road it's it gets it adds up down the road it's it gets it adds up and gets too much we don't know that but and gets too much we don't know that but and gets too much we don't know that but we we need to figure that out and do we we need to figure that out and do we we need to figure that out and do more studies on it but I think it's very more studies on it but I think it's very more studies on it but I think it's very important yeah I agree I think it's important yeah I agree I think it's important yeah I agree I think it's going back and forth interesting but I I going back and forth interesting but I I going back and forth interesting but I I went to a conference up in the mountains went to a conference up in the mountains went to a conference up in the mountains in uh in Colorado and they had a a sauna in uh in Colorado and they had a a sauna in uh in Colorado and they had a a sauna that was amazing a wood fired sauna got that was amazing a wood fired sauna got that was amazing a wood fired sauna got super hot and then they had a cold super hot and then they had a cold super hot and then they had a cold plunge outside which was really cold and plunge outside which was really cold and plunge outside which was really cold and so we had a group of us all these so we had a group of us all these so we had a group of us all these overachievers and you know overachievers and you know overachievers and you know and and so we're going back and forth and and so we're going back and forth and and so we're going back and forth and like increasing the time and time and like increasing the time and time and like increasing the time and time and I I got to five minutes in the cold and I I got to five minutes in the cold and I I got to five minutes in the cold which was pretty damn cold this one which was pretty damn cold this one which was pretty damn cold this one woman got to like I think 10 minutes it woman got to like I think 10 minutes it woman got to like I think 10 minutes it was just impressive it was very was just impressive it was very was just impressive it was very impressive she was like a Navy SEAL you impressive she was like a Navy SEAL you impressive she was like a Navy SEAL you know like oh okay yeah she wasn't a Navy know like oh okay yeah she wasn't a Navy know like oh okay yeah she wasn't a Navy SEAL but I was like being an ABCO SEAL but I was like being an ABCO SEAL but I was like being an ABCO um so that's really amazing now I wanna um so that's really amazing now I wanna um so that's really amazing now I wanna now I want to go into the heat part uh now I want to go into the heat part uh now I want to go into the heat part uh so we did the cold we did a good job on so we did the cold we did a good job on so we did the cold we did a good job on the cold the cold the cold level is it better you think to do hot

19:00level is it better you think to do hot level is it better you think to do hot and cold alternating therapies or like and cold alternating therapies or like and cold alternating therapies or like is it good enough just too cold or just is it good enough just too cold or just is it good enough just too cold or just too hot or what what are the advantages too hot or what what are the advantages too hot or what what are the advantages to doing both I would say anything is to doing both I would say anything is to doing both I would say anything is good so if you only have the ability if good so if you only have the ability if good so if you only have the ability if you can only do the code then do that if you can only do the code then do that if you can only do the code then do that if you can do the heat then do that just do you can do the heat then do that just do you can do the heat then do that just do some of it if you cannot do both but if some of it if you cannot do both but if some of it if you cannot do both but if you can do both I would say it's a you can do both I would say it's a you can do both I would say it's a really good thing to try and contrast it really good thing to try and contrast it really good thing to try and contrast it and I don't think that you will and I don't think that you will and I don't think that you will yeah I can't say what exactly effects yeah I can't say what exactly effects yeah I can't say what exactly effects you will miss out on because my study you will miss out on because my study you will miss out on because my study shows the combination yeah exactly but shows the combination yeah exactly but shows the combination yeah exactly but we know what happens in the code and we we know what happens in the code and we we know what happens in the code and we know that there are know that there are know that there are um it creates this hermetic stress and um it creates this hermetic stress and um it creates this hermetic stress and you increase these stress proteins and you increase these stress proteins and you increase these stress proteins and it repairs the cells which also happens it repairs the cells which also happens it repairs the cells which also happens in the in the heat the mitochondria in in the in the heat the mitochondria in in the in the heat the mitochondria in the in the code will increase and in the the in the code will increase and in the the in the code will increase and in the heat the heat will make um would make heat the heat will make um would make heat the heat will make um would make the mitochondria more efficient so they

20:00the mitochondria more efficient so they the mitochondria more efficient so they were all overlapping effects of doing were all overlapping effects of doing were all overlapping effects of doing the cold stress and the heat stress for the cold stress and the heat stress for the cold stress and the heat stress for your cells and when I talk about cells your cells and when I talk about cells your cells and when I talk about cells you should just think about your whole you should just think about your whole you should just think about your whole body because the whole body is like body because the whole body is like body because the whole body is like building blocks of your all your cells building blocks of your all your cells building blocks of your all your cells putting together yeah putting together yeah putting together yeah um so it's just not one cell I'm talking um so it's just not one cell I'm talking um so it's just not one cell I'm talking about the whole organism about the whole organism about the whole organism so it's good to do both based on what so it's good to do both based on what so it's good to do both based on what your studies can you take us through the your studies can you take us through the your studies can you take us through the mechanisms of action of how heat stress mechanisms of action of how heat stress mechanisms of action of how heat stress benefits the body what are what are the benefits the body what are what are the benefits the body what are what are the mechanisms and how does it work mechanisms and how does it work mechanisms and how does it work um so because you know in my book you um so because you know in my book you um so because you know in my book you know young forever I talk about yeah and know young forever I talk about yeah and know young forever I talk about yeah and I talk about how you know in the in I talk about how you know in the in I talk about how you know in the in these Finnish studies you saw like a 40 these Finnish studies you saw like a 40 these Finnish studies you saw like a 40 plus reduction percent in mortality in plus reduction percent in mortality in plus reduction percent in mortality in the group that did four to five saunas a the group that did four to five saunas a the group that did four to five saunas a week and the control group was like one week and the control group was like one week and the control group was like one sauna a week because that pretty much sauna a week because that pretty much sauna a week because that pretty much everybody in Finland has a sauna so they everybody in Finland has a sauna so they everybody in Finland has a sauna so they all do saunas so the control group was all do saunas so the control group was all do saunas so the control group was also doing something but it was still a also doing something but it was still a also doing something but it was still a pretty dramatic reduction so tell us pretty dramatic reduction so tell us pretty dramatic reduction so tell us about how does this work what's the about how does this work what's the about how does this work what's the mechan of action what what are they mechan of action what what are they mechan of action what what are they doing to the body yeah and I I just want

21:00doing to the body yeah and I I just want doing to the body yeah and I I just want to say I think these results are to say I think these results are to say I think these results are remarkable from Finland and the the remarkable from Finland and the the remarkable from Finland and the the study that you mentioned from 2015 is study that you mentioned from 2015 is study that you mentioned from 2015 is really showing really showing really showing um what happens down the road so this is um what happens down the road so this is um what happens down the road so this is like results after following these sauna like results after following these sauna like results after following these sauna betas for 25 years and the control group betas for 25 years and the control group betas for 25 years and the control group was actually also using the sauna so one was actually also using the sauna so one was actually also using the sauna so one of the things that we in research of the things that we in research of the things that we in research sometimes debate a lot is that the sometimes debate a lot is that the sometimes debate a lot is that the control group is some completely other control group is some completely other control group is some completely other group who doesn't do anything healthy group who doesn't do anything healthy group who doesn't do anything healthy like the so the the winter swimmers but like the so the the winter swimmers but like the so the the winter swimmers but this group has actually chosen to also this group has actually chosen to also this group has actually chosen to also do this kind of healthy thing so even do this kind of healthy thing so even do this kind of healthy thing so even though they maybe not have the time to though they maybe not have the time to though they maybe not have the time to do a four to seven times a week or if a do a four to seven times a week or if a do a four to seven times a week or if a day for some other reason don't do that day for some other reason don't do that day for some other reason don't do that but they still just do one time and but they still just do one time and but they still just do one time and that's at least a choice in your life that's at least a choice in your life that's at least a choice in your life that you want to expose yourself to that you want to expose yourself to that you want to expose yourself to extreme temperatures so I think it's a extreme temperatures so I think it's a extreme temperatures so I think it's a really it's a good story I I really love really it's a good story I I really love really it's a good story I I really love it so tell us how how to just at a high

22:00it so tell us how how to just at a high it so tell us how how to just at a high level how to call it hot therapy have level how to call it hot therapy have level how to call it hot therapy have this massive potential to increase our this massive potential to increase our this massive potential to increase our health and our longevity even as a health and our longevity even as a health and our longevity even as a kind of strategy for enhancing our kind of strategy for enhancing our kind of strategy for enhancing our well-being and our lifespan yeah I love well-being and our lifespan yeah I love well-being and our lifespan yeah I love that question it's a really good that question it's a really good that question it's a really good question taking it from the top just question taking it from the top just question taking it from the top just actually why should we actually do this actually why should we actually do this actually why should we actually do this and why is it good for us so overall and why is it good for us so overall and why is it good for us so overall said that said that said that um I think that down the road when I um I think that down the road when I um I think that down the road when I have read a lot of literature and also have read a lot of literature and also have read a lot of literature and also done my studies I kind of realized that done my studies I kind of realized that done my studies I kind of realized that this is actually this is actually this is actually um um a good way to prevent lifestyle diseases a good way to prevent lifestyle diseases a good way to prevent lifestyle diseases so it protects the body from getting a so it protects the body from getting a so it protects the body from getting a inflammatory it protects the value in inflammatory it protects the value in inflammatory it protects the value in flame thank you it protects from flame thank you it protects from flame thank you it protects from inflammation I don't speak any Danish so inflammation I don't speak any Danish so inflammation I don't speak any Danish so you're doing great yeah so inflammation will decrease when yeah so inflammation will decrease when you stress the body whether you stress you stress the body whether you stress you stress the body whether you stress it in a cold way with cold stress or

23:00it in a cold way with cold stress or it in a cold way with cold stress or with heat stress you will lower the with heat stress you will lower the with heat stress you will lower the inflammation if you continue doing this inflammation if you continue doing this inflammation if you continue doing this so from the first time that you go you so from the first time that you go you so from the first time that you go you will already be starting this process will already be starting this process will already be starting this process because you are creating what you just because you are creating what you just because you are creating what you just mentioned before the Hermetic stress in mentioned before the Hermetic stress in mentioned before the Hermetic stress in the cells which spills the cells are the cells which spills the cells are the cells which spills the cells are stronger but also the whole system is stronger but also the whole system is stronger but also the whole system is going to be activate your immune system going to be activate your immune system going to be activate your immune system and more the white blood cells will come and more the white blood cells will come and more the white blood cells will come out in your system because of the shock out in your system because of the shock out in your system because of the shock and also the stress hormones and which and also the stress hormones and which and also the stress hormones and which eventually also them because of the eventually also them because of the eventually also them because of the increase in metabolism which I know we increase in metabolism which I know we increase in metabolism which I know we will get back to that what is that and will get back to that what is that and will get back to that what is that and how how does that work but all in all how how does that work but all in all how how does that work but all in all this will lower your inflammation in the this will lower your inflammation in the this will lower your inflammation in the body and it will lower your stress level body and it will lower your stress level body and it will lower your stress level so you will have a lower blood pressure so you will have a lower blood pressure so you will have a lower blood pressure you have a lower heart rate and you have you have a lower heart rate and you have you have a lower heart rate and you have done this for a while and that is done this for a while and that is done this for a while and that is actually what we measure as an outcome actually what we measure as an outcome actually what we measure as an outcome for having a risk for a cardiovascular for having a risk for a cardiovascular for having a risk for a cardiovascular diseases and lifestyle diseases such as diseases and lifestyle diseases such as diseases and lifestyle diseases such as type 2 diabetes but also inflammation is

24:00type 2 diabetes but also inflammation is type 2 diabetes but also inflammation is associated with neurological diseases associated with neurological diseases associated with neurological diseases such as depression and Alzheimer's such as depression and Alzheimer's such as depression and Alzheimer's disease so what I wanted to do in my disease so what I wanted to do in my disease so what I wanted to do in my studies and why I actually went back to studies and why I actually went back to studies and why I actually went back to University after working at the hospital University after working at the hospital University after working at the hospital I was like okay so many sick people here I was like okay so many sick people here I was like okay so many sick people here and the pile is getting bigger I wanted and the pile is getting bigger I wanted and the pile is getting bigger I wanted to go around that pile and see if I can to go around that pile and see if I can to go around that pile and see if I can find out some way to give people some find out some way to give people some find out some way to give people some advice so this I don't know this pile advice so this I don't know this pile advice so this I don't know this pile doesn't get bigger I just wanted to doesn't get bigger I just wanted to doesn't get bigger I just wanted to figure out if I could give advice before figure out if I could give advice before figure out if I could give advice before they actually get sick so we could they actually get sick so we could they actually get sick so we could prevent the season what keeps people prevent the season what keeps people prevent the season what keeps people healthy so hermetic stress was actually healthy so hermetic stress was actually healthy so hermetic stress was actually what I went for so yeah the brown fat what I went for so yeah the brown fat what I went for so yeah the brown fat which I know we would get into but this which I know we would get into but this which I know we would get into but this can prevent lifestyle diseases and can prevent lifestyle diseases and can prevent lifestyle diseases and mental diseases I mean this is just mental diseases I mean this is just mental diseases I mean this is just remarkable what you're saying remarkable what you're saying remarkable what you're saying essentially there's this simple essentially there's this simple essentially there's this simple basically free almost free basically free almost free basically free almost free therapy that has the potential to deal therapy that has the potential to deal therapy that has the potential to deal with inflammation in the body which we

25:00with inflammation in the body which we with inflammation in the body which we now know is the biggest driver for now know is the biggest driver for now know is the biggest driver for almost all chronic diseases almost all chronic diseases almost all chronic diseases not to mention autoimmunity not to not to mention autoimmunity not to not to mention autoimmunity not to mention aging itself is an inflammatory mention aging itself is an inflammatory mention aging itself is an inflammatory disease and so we have this incredible disease and so we have this incredible disease and so we have this incredible technology that's been around for technology that's been around for technology that's been around for thousands of years that we've been using thousands of years that we've been using thousands of years that we've been using to help our bodies stay healthy and it's to help our bodies stay healthy and it's to help our bodies stay healthy and it's I think of these as as survival Pathways I think of these as as survival Pathways I think of these as as survival Pathways when you know we were in these when you know we were in these when you know we were in these non-perfectly thermoregulated non-perfectly thermoregulated non-perfectly thermoregulated environments when we were out there environments when we were out there environments when we were out there hunting and Gathering and we didn't have hunting and Gathering and we didn't have hunting and Gathering and we didn't have 68 degree temperature controlled 68 degree temperature controlled 68 degree temperature controlled environments all the time and we had to environments all the time and we had to environments all the time and we had to deal with these extreme temperatures of deal with these extreme temperatures of deal with these extreme temperatures of heat and cold and when when we had that heat and cold and when when we had that heat and cold and when when we had that it seems to activate this ancient it seems to activate this ancient it seems to activate this ancient longevity pathway and I think the longevity pathway and I think the longevity pathway and I think the inflammation story is so important you inflammation story is so important you inflammation story is so important you mentioned mental health because it's not mentioned mental health because it's not mentioned mental health because it's not just increasing dopamine and other just increasing dopamine and other just increasing dopamine and other neurotransmitters actually your brain is neurotransmitters actually your brain is neurotransmitters actually your brain is inflamed when you're depressed and so inflamed when you're depressed and so inflamed when you're depressed and so this is actually an interesting doorway this is actually an interesting doorway this is actually an interesting doorway and I I just want to share a little and I I just want to share a little and I I just want to share a little anecdote I'm going to get more into the anecdote I'm going to get more into the anecdote I'm going to get more into the details and I had chronic chronic details and I had chronic chronic details and I had chronic chronic fatigue syndrome when I was in my 30s fatigue syndrome when I was in my 30s fatigue syndrome when I was in my 30s for mercury poisoning and I was really for mercury poisoning and I was really for mercury poisoning and I was really sick I was super inflamed

26:00sick I was super inflamed sick I was super inflamed my gut was inflamed my muscles were my gut was inflamed my muscles were my gut was inflamed my muscles were inflamed I had myositis I had brain fog inflamed I had myositis I had brain fog inflamed I had myositis I had brain fog I had constant aching and pain I had constant aching and pain I had constant aching and pain everywhere oh my God and I was just this everywhere oh my God and I was just this everywhere oh my God and I was just this mess of inflammation and the only one of mess of inflammation and the only one of mess of inflammation and the only one of the only things that could actually help the only things that could actually help the only things that could actually help me get relief me get relief me get relief for a short period of time was doing a for a short period of time was doing a for a short period of time was doing a sauna and a coal plunge or doing it sauna and a coal plunge or doing it sauna and a coal plunge or doing it doing them over and over again and it doing them over and over again and it doing them over and over again and it was like it was kind of like a miracle was like it was kind of like a miracle was like it was kind of like a miracle drug that nothing else worked it drug that nothing else worked it drug that nothing else worked it wouldn't it wasn't curing me but it wouldn't it wasn't curing me but it wouldn't it wasn't curing me but it literally helped me get some relief so I literally helped me get some relief so I literally helped me get some relief so I I know from first-hand experience I mean I know from first-hand experience I mean I know from first-hand experience I mean it's great to do when you feel healthy it's great to do when you feel healthy it's great to do when you feel healthy already and it just enhances your health already and it just enhances your health already and it just enhances your health but even if you're if you're already but even if you're if you're already but even if you're if you're already sick like I was it was such a powerful sick like I was it was such a powerful sick like I was it was such a powerful intervention and it really is something intervention and it really is something intervention and it really is something I've used for decades to help me I've used for decades to help me I've used for decades to help me stay healthy feel good to reset my stay healthy feel good to reset my stay healthy feel good to reset my nervous system nervous system nervous system and to change my biology so it's super and to change my biology so it's super and to change my biology so it's super powerful I completely understand I mean powerful I completely understand I mean powerful I completely understand I mean did you did absolutely pain relief cognitive my absolutely pain relief cognitive my brain fog lifted my muscles stopped

27:00brain fog lifted my muscles stopped brain fog lifted my muscles stopped hurting I feel like a normal human being hurting I feel like a normal human being hurting I feel like a normal human being for a few hours afterwards wow and then for a few hours afterwards wow and then for a few hours afterwards wow and then my you know my mercury poisoning I had my you know my mercury poisoning I had my you know my mercury poisoning I had to deal with the Mercury the cause of it to deal with the Mercury the cause of it to deal with the Mercury the cause of it all but yeah eventually I you know it all but yeah eventually I you know it all but yeah eventually I you know it was so powerful you know I kind of want was so powerful you know I kind of want was so powerful you know I kind of want to get into the science of this we're to get into the science of this we're to get into the science of this we're going to get into hot and we're getting going to get into hot and we're getting going to get into hot and we're getting into cold but we'll start with cold into cold but we'll start with cold into cold but we'll start with cold you're you're really one of the leading you're you're really one of the leading you're you're really one of the leading researchers in this if not the top researchers in this if not the top researchers in this if not the top researcher researcher researcher so let's let's break down what happens so let's let's break down what happens so let's let's break down what happens in your body when you go into cold in your body when you go into cold in your body when you go into cold immersion and and what are the effects immersion and and what are the effects immersion and and what are the effects on your biology and we'll go through all on your biology and we'll go through all on your biology and we'll go through all of them including physical and mental of them including physical and mental of them including physical and mental okay so let's start with what happens okay so let's start with what happens okay so let's start with what happens when you go into the cold water so as when you go into the cold water so as when you go into the cold water so as soon as actually you stand there on the soon as actually you stand there on the soon as actually you stand there on the jetty or on the beach or wherever you jetty or on the beach or wherever you jetty or on the beach or wherever you Plunge in your cold plants in your Plunge in your cold plants in your Plunge in your cold plants in your garden as soon as you take off your rope garden as soon as you take off your rope garden as soon as you take off your rope off your clothes you stand there in the off your clothes you stand there in the off your clothes you stand there in the cold wind and you will have an cold wind and you will have an cold wind and you will have an activation of your starting your activation of your starting your activation of your starting your activation of your sympathetic nervous activation of your sympathetic nervous activation of your sympathetic nervous system so your final flight system system so your final flight system system so your final flight system because the co-preceptors on your skin because the co-preceptors on your skin because the co-preceptors on your skin is going to send a signal to your brain is going to send a signal to your brain is going to send a signal to your brain in your temperature regulating sensor

28:00in your temperature regulating sensor in your temperature regulating sensor and hypothalamus where there will be and hypothalamus where there will be and hypothalamus where there will be this sensor which always regulates and this sensor which always regulates and this sensor which always regulates and sends whether you are getting a little sends whether you are getting a little sends whether you are getting a little bit too hot or a little bit too cold and bit too hot or a little bit too cold and bit too hot or a little bit too cold and from that it would sense out and send from that it would sense out and send from that it would sense out and send out these signals so stress out these signals so stress out these signals so stress neurotransmitters in the brain but also neurotransmitters in the brain but also neurotransmitters in the brain but also hormones which are no adrenaline and hormones which are no adrenaline and hormones which are no adrenaline and adrenaline cortisol also a little bit adrenaline cortisol also a little bit adrenaline cortisol also a little bit not so much actually but it's gonna not so much actually but it's gonna not so much actually but it's gonna activate your stress syndrome system so activate your stress syndrome system so activate your stress syndrome system so um and that's going to make your heart um and that's going to make your heart um and that's going to make your heart rate goes up a little bit but also your rate goes up a little bit but also your rate goes up a little bit but also your blood pressure just a bit it's not much blood pressure just a bit it's not much blood pressure just a bit it's not much it's just between 11 to 19 and it's just between 11 to 19 and it's just between 11 to 19 and millimeter millimeter millimeter um um Mercury thank you Mercury thank you Mercury thank you um and which is not so much and studies um and which is not so much and studies um and which is not so much and studies actually shows that this only happens actually shows that this only happens actually shows that this only happens with the heart rate going up and also with the heart rate going up and also with the heart rate going up and also the blood pressure going up a little bit the blood pressure going up a little bit the blood pressure going up a little bit only happens if you are a new winter only happens if you are a new winter only happens if you are a new winter swimmer and when I say winter swimmer swimmer and when I say winter swimmer swimmer and when I say winter swimmer it's just because that is the term I use it's just because that is the term I use it's just because that is the term I use the most here in Denmark because that's

29:00the most here in Denmark because that's the most here in Denmark because that's what we call it but what I really mean what we call it but what I really mean what we call it but what I really mean is cold water immersion you could call is cold water immersion you could call is cold water immersion you could call it plunging you could call it it's just it plunging you could call it it's just it plunging you could call it it's just going into cold water and you can use going into cold water and you can use going into cold water and you can use the way you want to what suits you in the way you want to what suits you in the way you want to what suits you in your life but here in Denmark we have your life but here in Denmark we have your life but here in Denmark we have the Open Sea so we call it winter the Open Sea so we call it winter the Open Sea so we call it winter swimming and that is why my book is swimming and that is why my book is swimming and that is why my book is called that yeah yeah yeah just to called that yeah yeah yeah just to called that yeah yeah yeah just to explain the term explain the term explain the term so okay so you have an activation of so okay so you have an activation of so okay so you have an activation of your sympathetic nervous system when your sympathetic nervous system when your sympathetic nervous system when you're new it's more of course and when you're new it's more of course and when you're new it's more of course and when you're there when you first start when you're there when you first start when you're there when you first start when you first start practicing cold you first start practicing cold you first start practicing cold immersion therapy you start having you immersion therapy you start having you immersion therapy you start having you have a more extreme reaction in your have a more extreme reaction in your have a more extreme reaction in your physiology exactly and that's of course physiology exactly and that's of course physiology exactly and that's of course gonna activate when you then go into the gonna activate when you then go into the gonna activate when you then go into the water that's gonna act activate full on water that's gonna act activate full on water that's gonna act activate full on your sympathetic nervous system but your sympathetic nervous system but your sympathetic nervous system but because of the diving response when you because of the diving response when you because of the diving response when you submerge your body into the cold water submerge your body into the cold water submerge your body into the cold water up to the neck it's going to activate up to the neck it's going to activate up to the neck it's going to activate your diving response and your and what's your diving response and your and what's your diving response and your and what's that your diving response is because you that your diving response is because you that your diving response is because you submerged the body into cold water and

30:00submerged the body into cold water and submerged the body into cold water and that's going to activate your that's going to activate your that's going to activate your parasympatic nervous system so it's parasympatic nervous system so it's parasympatic nervous system so it's actually also your vagus nerve so that's actually also your vagus nerve so that's actually also your vagus nerve so that's going to make your system go a little going to make your system go a little going to make your system go a little bit into a conflict so the heart rate bit into a conflict so the heart rate bit into a conflict so the heart rate really wants to go up because of the really wants to go up because of the really wants to go up because of the activation of the sympathetic nervous activation of the sympathetic nervous activation of the sympathetic nervous system but the diving responds because system but the diving responds because system but the diving responds because of the activation of the the digestive of the activation of the the digestive of the activation of the the digestive rest system will make the heart rate and rest system will make the heart rate and rest system will make the heart rate and blood pressure go down so there's a blood pressure go down so there's a blood pressure go down so there's a little bit of stress in the body in the little bit of stress in the body in the little bit of stress in the body in the first first first um yeah half a minute to a minute around um yeah half a minute to a minute around um yeah half a minute to a minute around that time and especially if you are new that time and especially if you are new that time and especially if you are new to this so if you are trained and you to this so if you are trained and you to this so if you are trained and you have done this for a while your body have done this for a while your body have done this for a while your body gets more adapted to it and you won't gets more adapted to it and you won't gets more adapted to it and you won't have as much of an activation of the have as much of an activation of the have as much of an activation of the sympathetic nervous system as you would sympathetic nervous system as you would sympathetic nervous system as you would if you were completely new so you'd have if you were completely new so you'd have if you were completely new so you'd have more of a parasympathetic response more of a parasympathetic response more of a parasympathetic response yeah yeah yeah yeah exactly so you get adapted to this yeah exactly so you get adapted to this yeah exactly so you get adapted to this and that's also because of some and that's also because of some and that's also because of some physiological processes that is physiological processes that is physiological processes that is happening in the body and you can divide happening in the body and you can divide happening in the body and you can divide them into three processes which is the

31:00them into three processes which is the them into three processes which is the metabolic process where the activation metabolic process where the activation metabolic process where the activation of the brown fat in the body is of the brown fat in the body is of the brown fat in the body is um this healthy kind of fat that we have um this healthy kind of fat that we have um this healthy kind of fat that we have I'm not gonna go completely into that I'm not gonna go completely into that I'm not gonna go completely into that right now because that's not we're going right now because that's not we're going right now because that's not we're going to come back to Brown fat yeah yeah but to come back to Brown fat yeah yeah but to come back to Brown fat yeah yeah but that's it's a good kind of fat it's a that's it's a good kind of fat it's a that's it's a good kind of fat it's a good fantastic the good fat and then good fantastic the good fat and then good fantastic the good fat and then there's a bad fat that is the white fat there's a bad fat that is the white fat there's a bad fat that is the white fat and we want to activate the good fat so and we want to activate the good fat so and we want to activate the good fat so we can get rid of some of the white fat we can get rid of some of the white fat we can get rid of some of the white fat so that's a good thing when you go into so that's a good thing when you go into so that's a good thing when you go into the cold water and you activate your the cold water and you activate your the cold water and you activate your sympathetic nervous system because that sympathetic nervous system because that sympathetic nervous system because that is going to increase no adrenaline is going to increase no adrenaline is going to increase no adrenaline activate the brown fat and then you heat activate the brown fat and then you heat activate the brown fat and then you heat up we're gonna go more into that okay up we're gonna go more into that okay up we're gonna go more into that okay but that's one of the places just to but that's one of the places just to but that's one of the places just to stop for a second so just to unpacking stop for a second so just to unpacking stop for a second so just to unpacking because you're going fast so the diving because you're going fast so the diving because you're going fast so the diving response essentially is to serve help response essentially is to serve help response essentially is to serve help you survive if you phone call the water you survive if you phone call the water you survive if you phone call the water yeah because it slows everything down yeah because it slows everything down yeah because it slows everything down and slows your metabolism down it slows and slows your metabolism down it slows and slows your metabolism down it slows your heart rate down it it's why people your heart rate down it it's why people your heart rate down it it's why people who have hypothermia even when they seem who have hypothermia even when they seem who have hypothermia even when they seem to be near death can be revived because to be near death can be revived because to be near death can be revived because they everything kind of is conserved yes

32:00they everything kind of is conserved yes they everything kind of is conserved yes right so that's actually a good thing so right so that's actually a good thing so right so that's actually a good thing so it is a good thing yeah that's because it is a good thing yeah that's because it is a good thing yeah that's because it's cold yeah yeah but but it's but it's cold yeah yeah but but it's but it's cold yeah yeah but but it's but that that's sort of what the dying that that's sort of what the dying that that's sort of what the dying response is for people who don't know response is for people who don't know response is for people who don't know what that is and it's it's a powerful what that is and it's it's a powerful what that is and it's it's a powerful survival mechanism it is exactly yeah so survival mechanism it is exactly yeah so survival mechanism it is exactly yeah so um the diving response only activates um the diving response only activates um the diving response only activates when you submerge into water so not in when you submerge into water so not in when you submerge into water so not in the cold shower for example the cold shower for example the cold shower for example um um so when you do that you have this so when you do that you have this so when you do that you have this activation of activation of activation of um your all your neurotransmitters in um your all your neurotransmitters in um your all your neurotransmitters in the brain and you will have this um the brain and you will have this um the brain and you will have this um activation of the parasympathetic activation of the parasympathetic activation of the parasympathetic nervous system if you are able to stay nervous system if you are able to stay nervous system if you are able to stay there a longer than the cold shock and there a longer than the cold shock and there a longer than the cold shock and would that subsides it takes about a would that subsides it takes about a would that subsides it takes about a minute or two then you have the full minute or two then you have the full minute or two then you have the full activation of the parasympathetic activation of the parasympathetic nervous system and if you can get over nervous system and if you can get over nervous system and if you can get over to that and you can sit long enough in to that and you can sit long enough in to that and you can sit long enough in the garden for that you have to rehearse the garden for that you have to rehearse the garden for that you have to rehearse that people should go very slow and this that people should go very slow and this that people should go very slow and this is not sure if you do the first the is not sure if you do the first the is not sure if you do the first the first 30 seconds of the hardest and then first 30 seconds of the hardest and then first 30 seconds of the hardest and then it gets easier yes that it gets easier

33:00it gets easier yes that it gets easier it gets easier yes that it gets easier but it goes quick actually studies show but it goes quick actually studies show but it goes quick actually studies show that only they also already after the that only they also already after the that only they also already after the third time actually you go into cold third time actually you go into cold third time actually you go into cold water and this has been tested in water and this has been tested in water and this has been tested in studies where they have they took studies where they have they took studies where they have they took subjects and put them into water and subjects and put them into water and subjects and put them into water and already after the third time they could already after the third time they could already after the third time they could see a lower um hyper hyperventilation see a lower um hyper hyperventilation see a lower um hyper hyperventilation um in the subject so they found that um in the subject so they found that um in the subject so they found that they didn't hyperventilate as much so they didn't hyperventilate as much so they didn't hyperventilate as much so the heart the heart rate and blood the heart the heart rate and blood the heart the heart rate and blood pressure it went down but it's also pressure it went down but it's also pressure it went down but it's also because of yeah people get a little bit because of yeah people get a little bit because of yeah people get a little bit anxious about going into the water what anxious about going into the water what anxious about going into the water what is this this is dangerous or is it so is this this is dangerous or is it so is this this is dangerous or is it so yeah so the first thing that happens is yeah so the first thing that happens is yeah so the first thing that happens is the activation of your autonomic nervous the activation of your autonomic nervous the activation of your autonomic nervous system and then the metabolism the brown system and then the metabolism the brown system and then the metabolism the brown fat is the next part right so then tell fat is the next part right so then tell fat is the next part right so then tell us about the brown fat what it does why us about the brown fat what it does why us about the brown fat what it does why we have it why it's important because we have it why it's important because we have it why it's important because you know there's a there's a fascinating you know there's a there's a fascinating you know there's a there's a fascinating um um group of of Tibetan practices called group of of Tibetan practices called group of of Tibetan practices called Tumo you probably know about this right Tumo you probably know about this right Tumo you probably know about this right two Mo you know about the tumor

34:00two Mo you know about the tumor two Mo you know about the tumor practices practices practices the drawing of the drawing of the sheets the drawing of the drawing of the sheets the drawing of the drawing of the sheets so the Tibetan Monks when they would go so the Tibetan Monks when they would go so the Tibetan Monks when they would go through their initiation who lived up through their initiation who lived up through their initiation who lived up high in the Himalayas they would have high in the Himalayas they would have high in the Himalayas they would have these these these sheets dipped in ice water in the cold sheets dipped in ice water in the cold sheets dipped in ice water in the cold Himalayan Winters and they would be Himalayan Winters and they would be Himalayan Winters and they would be wrapped themselves in the ice sheets and wrapped themselves in the ice sheets and wrapped themselves in the ice sheets and they would have to meditate and activate they would have to meditate and activate they would have to meditate and activate their Brown fat of course they didn't their Brown fat of course they didn't their Brown fat of course they didn't know they were doing that they were know they were doing that they were know they were doing that they were doing ancient breathing and breath doing ancient breathing and breath doing ancient breathing and breath practices activated their own fat and practices activated their own fat and practices activated their own fat and dried the sheets on their body and then dried the sheets on their body and then dried the sheets on their body and then once they got good at that they were once they got good at that they were once they got good at that they were they were actually given the opportunity they were actually given the opportunity they were actually given the opportunity to go up into the snow basically with to go up into the snow basically with to go up into the snow basically with just underwear on and a loincloth and just underwear on and a loincloth and just underwear on and a loincloth and have to sit overnight and and keep have to sit overnight and and keep have to sit overnight and and keep themselves warm overnight in the winter themselves warm overnight in the winter themselves warm overnight in the winter so that's the power we have within us so that's the power we have within us so that's the power we have within us that people don't realize you didn't that people don't realize you didn't that people don't realize you didn't know about this it's an ancient Tibetan practice it's so it's an ancient Tibetan practice it's so it sounds like it's it's about the brown it sounds like it's it's about the brown it sounds like it's it's about the brown fat fat fat it's not like you can say so intuitively it's not like you can say so intuitively it's not like you can say so intuitively we have known about how the body works

35:00we have known about how the body works we have known about how the body works and how we can heat up from the inside and how we can heat up from the inside and how we can heat up from the inside we just didn't have the science around we just didn't have the science around we just didn't have the science around it if you look back to our ancient the it if you look back to our ancient the it if you look back to our ancient the Greeks so Hippocrates and Socrates they Greeks so Hippocrates and Socrates they Greeks so Hippocrates and Socrates they always they said that they advised always they said that they advised always they said that they advised people to go into the cold water and go people to go into the cold water and go people to go into the cold water and go into the the hot water because that's into the the hot water because that's into the the hot water because that's gonna make your fluid your um your blood gonna make your fluid your um your blood gonna make your fluid your um your blood or your fluency what's it called yeah or your fluency what's it called yeah or your fluency what's it called yeah your body fluids flow easily in the body your body fluids flow easily in the body your body fluids flow easily in the body if you do that so they didn't really if you do that so they didn't really if you do that so they didn't really know exactly know exactly know exactly um they didn't have the signs to back up um they didn't have the signs to back up um they didn't have the signs to back up what they were really saying but they what they were really saying but they what they were really saying but they kind of intuitively knew that this was kind of intuitively knew that this was kind of intuitively knew that this was already going on so it sounds like this already going on so it sounds like this already going on so it sounds like this story you're telling is because people story you're telling is because people story you're telling is because people can feel that they heat up when they get can feel that they heat up when they get can feel that they heat up when they get cold that is also what cold that is also what cold that is also what um my science show that you actually get um my science show that you actually get um my science show that you actually get physically warmer from activating your physically warmer from activating your physically warmer from activating your brown fat and doing this kind of a brown fat and doing this kind of a brown fat and doing this kind of a activity going into the code and going activity going into the code and going activity going into the code and going into the heat but you get warmer yeah

36:00into the heat but you get warmer yeah into the heat but you get warmer yeah it's true you know Seneca 2000 years ago it's true you know Seneca 2000 years ago it's true you know Seneca 2000 years ago is a Stoke philosopher it was a cold is a Stoke philosopher it was a cold is a Stoke philosopher it was a cold water Enthusiast he he inaugurated the water Enthusiast he he inaugurated the water Enthusiast he he inaugurated the first of every year with a cold Plunge first of every year with a cold Plunge first of every year with a cold Plunge in the Virgo Aqueduct and Thomas in the Virgo Aqueduct and Thomas in the Virgo Aqueduct and Thomas Jefferson used a Cold foot bath every Jefferson used a Cold foot bath every Jefferson used a Cold foot bath every morning for 60 years and died at 83 morning for 60 years and died at 83 morning for 60 years and died at 83 which was old back then yeah it's which was old back then yeah it's which was old back then yeah it's fascinating that there's actually fascinating that there's actually fascinating that there's actually Hippocrates also talked about yeah this Hippocrates also talked about yeah this Hippocrates also talked about yeah this is not a new idea it's not a new idea is not a new idea it's not a new idea is not a new idea it's not a new idea they call this thermalism that's why I they call this thermalism that's why I they call this thermalism that's why I actually called my school or my my actually called my school or my my actually called my school or my my course I call it thermalist and course I call it thermalist and course I call it thermalist and thermalism core a cure because yeah thermalism core a cure because yeah thermalism core a cure because yeah because that's the tribute to them because that's the tribute to them because that's the tribute to them because they already them saw this and because they already them saw this and because they already them saw this and today we have some signs to back it up today we have some signs to back it up today we have some signs to back it up but so so you have this parasympathetic but so so you have this parasympathetic but so so you have this parasympathetic sympathetic shift in your body uh and sympathetic shift in your body uh and sympathetic shift in your body uh and and that actually even though it seems and that actually even though it seems and that actually even though it seems like a stress eventually it actually can like a stress eventually it actually can like a stress eventually it actually can help your nervous system calm way down help your nervous system calm way down help your nervous system calm way down right and yeah and and mitigate the right and yeah and and mitigate the right and yeah and and mitigate the effects of stress effects of stress effects of stress um um I want to come into the brown fat I want

37:00I want to come into the brown fat I want I want to come into the brown fat I want to talk about this inflammation and also to talk about this inflammation and also to talk about this inflammation and also the mental health part because I think the mental health part because I think the mental health part because I think that's important that's important that's important um and we'll then we'll dive deep into um and we'll then we'll dive deep into um and we'll then we'll dive deep into the metabolism conversation so so with the metabolism conversation so so with the metabolism conversation so so with the the the cold plunge you get a release of other cold plunge you get a release of other cold plunge you get a release of other neurotransmitters and it changes your neurotransmitters and it changes your neurotransmitters and it changes your cognitive performance cognitive performance cognitive performance and your mental health and your mental health and your mental health uh and and can you talk about that and uh and and can you talk about that and uh and and can you talk about that and then we're going to talk about then we're going to talk about then we're going to talk about inflammation then we're talking about inflammation then we're talking about inflammation then we're talking about Brown fat okay right so Brown fat okay right so Brown fat okay right so the mental health part the mental health part the mental health part um yeah so what um yeah so what um yeah so what what is great or you can say what we what is great or you can say what we what is great or you can say what we actually need today is to learn how to actually need today is to learn how to actually need today is to learn how to stress up to stress down and that is stress up to stress down and that is stress up to stress down and that is what happens when you go into the cold what happens when you go into the cold what happens when you go into the cold water so what happens is you get this water so what happens is you get this water so what happens is you get this increase of neurotransmitters in the increase of neurotransmitters in the increase of neurotransmitters in the brain of a no adrenaline which gives you brain of a no adrenaline which gives you brain of a no adrenaline which gives you focus and drive and it actually focus and drive and it actually focus and drive and it actually increases up to 2.5 fold within just a increases up to 2.5 fold within just a increases up to 2.5 fold within just a few minutes and I think that is amazing few minutes and I think that is amazing few minutes and I think that is amazing and we knew this already back in the 70s and we knew this already back in the 70s and we knew this already back in the 70s which is shown in studies of physiology which is shown in studies of physiology which is shown in studies of physiology studies back then so it's not kind of

38:00studies back then so it's not kind of studies back then so it's not kind of like new news or anything it's just like like new news or anything it's just like like new news or anything it's just like today we can at least we can take today we can at least we can take today we can at least we can take designs together and and we can make a designs together and and we can make a designs together and and we can make a better picture around what actually is better picture around what actually is better picture around what actually is going on in the body when we put this going on in the body when we put this going on in the body when we put this together and also together with with my together and also together with with my together and also together with with my research which I published a year ago research which I published a year ago research which I published a year ago but what it shows is that you have this but what it shows is that you have this but what it shows is that you have this increase in lower adrenaline and you increase in lower adrenaline and you increase in lower adrenaline and you will have a more Focus you will have will have a more Focus you will have will have a more Focus you will have more drive because you also increase more drive because you also increase more drive because you also increase dopamine and dopamine also increases 2.5 yeah yeah exactly and I have always it's yeah yeah exactly and I have always it's much safer for you it's much safer yeah

39:00much safer for you it's much safer yeah much safer for you it's much safer yeah so I think it's amazing that you can go so I think it's amazing that you can go so I think it's amazing that you can go into something this simple cold water into something this simple cold water into something this simple cold water and you can dip yourself there you have and you can dip yourself there you have and you can dip yourself there you have an increased Focus increased Drive which an increased Focus increased Drive which an increased Focus increased Drive which would give you motivation for the rest would give you motivation for the rest would give you motivation for the rest of the day to pursue whatever you want of the day to pursue whatever you want of the day to pursue whatever you want to do and you get a more positive uh to do and you get a more positive uh to do and you get a more positive uh angle to your life even because you also angle to your life even because you also angle to your life even because you also increase oxytocin which is also a stress increase oxytocin which is also a stress increase oxytocin which is also a stress hormone it's also the what we call the hormone it's also the what we call the hormone it's also the what we call the love hormone love hormone love hormone um but it increases your way of viewing um but it increases your way of viewing um but it increases your way of viewing your life also so this is the gratitude your life also so this is the gratitude your life also so this is the gratitude that you can feel when you go into the that you can feel when you go into the that you can feel when you go into the Cold War I don't know if you feel that Cold War I don't know if you feel that Cold War I don't know if you feel that but but definitely this is what I hear but but definitely this is what I hear but but definitely this is what I hear so I'm definitely grateful when I get so I'm definitely grateful when I get so I'm definitely grateful when I get out yeah yeah but but all together when you go yeah but but all together when you go into the cold water what it does for you into the cold water what it does for you into the cold water what it does for you collectively it opens it widens your collectively it opens it widens your collectively it opens it widens your window for stress actually so that is a window for stress actually so that is a window for stress actually so that is a process when you go into the cold water process when you go into the cold water process when you go into the cold water and you can relax in a situation which

40:00and you can relax in a situation which and you can relax in a situation which is super stressful for you and you can is super stressful for you and you can is super stressful for you and you can use this and practice in the I call it a use this and practice in the I call it a use this and practice in the I call it a cold water training sensor for your cold water training sensor for your cold water training sensor for your nervous system because this is really nervous system because this is really nervous system because this is really where you can try and open up this where you can try and open up this where you can try and open up this window a bit more so you don't get as window a bit more so you don't get as window a bit more so you don't get as easily stressed in your everyday life easily stressed in your everyday life easily stressed in your everyday life I'm not saying that we are not over I'm not saying that we are not over I'm not saying that we are not over stressed but maybe we are our window for stressed but maybe we are our window for stressed but maybe we are our window for stress has also narrowed no it has stress has also narrowed no it has stress has also narrowed no it has narrowed also so maybe if we can open narrowed also so maybe if we can open narrowed also so maybe if we can open that window and we can tolerate stress a that window and we can tolerate stress a that window and we can tolerate stress a bit better mentally bit better mentally bit better mentally then we would also not have uh as much then we would also not have uh as much then we would also not have uh as much uh mouth-breathing society which we have uh mouth-breathing society which we have uh mouth-breathing society which we have today and when you breathe through your today and when you breathe through your today and when you breathe through your mouth you activate your sympathetic mouth you activate your sympathetic mouth you activate your sympathetic nervous system right and that's gonna nervous system right and that's gonna nervous system right and that's gonna also affect your mental health so it's also affect your mental health so it's also affect your mental health so it's like you're stressing yourself it like you're stressing yourself it like you're stressing yourself it becomes this vicious cycle yeah so you becomes this vicious cycle yeah so you becomes this vicious cycle yeah so you can use the code for your to you could can use the code for your to you could can use the code for your to you could say create a better mental balance for say create a better mental balance for say create a better mental balance for yourself not only just in the moment

41:00yourself not only just in the moment yourself not only just in the moment because in the moment you would because in the moment you would because in the moment you would completely forget about your worries completely forget about your worries completely forget about your worries because the body goes into a moment of because the body goes into a moment of because the body goes into a moment of just survival even though you did it on just survival even though you did it on just survival even though you did it on purpose the body is going to react that purpose the body is going to react that purpose the body is going to react that way but you can use it you can use that way but you can use it you can use that way but you can use it you can use that reaction to complete delete what's at reaction to complete delete what's at reaction to complete delete what's at whatever was on your plate oh it's a whatever was on your plate oh it's a whatever was on your plate oh it's a great reset it's an incredible reset it great reset it's an incredible reset it great reset it's an incredible reset it is it is I call it the control L delete is it is I call it the control L delete is it is I call it the control L delete effect effect effect um because that's exactly what it does um because that's exactly what it does um because that's exactly what it does oh my God that is so good control alt oh my God that is so good control alt oh my God that is so good control alt delete so you can control alt delete all delete so you can control alt delete all delete so you can control alt delete all of your stress response and come into a of your stress response and come into a of your stress response and come into a calmer nervous system state that allows calmer nervous system state that allows calmer nervous system state that allows you to be more focused present happier you to be more focused present happier you to be more focused present happier increases all the happy mood chemicals increases all the happy mood chemicals increases all the happy mood chemicals love chemicals and it's really quite love chemicals and it's really quite love chemicals and it's really quite remarkable and it's uh it's something remarkable and it's uh it's something remarkable and it's uh it's something that happens pretty quickly it happens that happens pretty quickly it happens that happens pretty quickly it happens so rapidly within a few minutes actually so rapidly within a few minutes actually so rapidly within a few minutes actually so so if you you can stay in the water so so if you you can stay in the water so so if you you can stay in the water floor just getting over to the other floor just getting over to the other floor just getting over to the other side I call it off the code shop where side I call it off the code shop where side I call it off the code shop where you stop hyperventilating and you can

42:00you stop hyperventilating and you can you stop hyperventilating and you can relax in the water you don't really have relax in the water you don't really have relax in the water you don't really have to stay there much longer you have to stay there much longer you have to stay there much longer you have already the benefits right so you can go already the benefits right so you can go already the benefits right so you can go up and what happened there is you up and what happened there is you up and what happened there is you complete deleted your worries and you complete deleted your worries and you complete deleted your worries and you then have a new you can say mindset your then have a new you can say mindset your then have a new you can say mindset your your brain is full of all these good your brain is full of all these good your brain is full of all these good chemicals and that is going to make you chemicals and that is going to make you chemicals and that is going to make you view your problems your life everything view your problems your life everything view your problems your life everything nature people around you in another nature people around you in another nature people around you in another perspective because now you have this perspective because now you have this perspective because now you have this positive sin your positive mind right positive sin your positive mind right positive sin your positive mind right um and that's how you go into life so if um and that's how you go into life so if um and that's how you go into life so if you can do this a couple of times a week you can do this a couple of times a week you can do this a couple of times a week imagine how that's gonna affect your imagine how that's gonna affect your imagine how that's gonna affect your life if you on purpose can go out and life if you on purpose can go out and life if you on purpose can go out and take this happiness pill it's just cold take this happiness pill it's just cold take this happiness pill it's just cold water well it's like it's stress water well it's like it's stress water well it's like it's stress resilience right it's like about you resilience right it's like about you resilience right it's like about you know if you if you had to never exercise know if you if you had to never exercise know if you if you had to never exercise in your couch potato and then to go hike in your couch potato and then to go hike in your couch potato and then to go hike 10 miles it would be a really hard thing 10 miles it would be a really hard thing 10 miles it would be a really hard thing to do and if you if you are are to do and if you if you are are to do and if you if you are are constantly in a state of stress that is constantly in a state of stress that is constantly in a state of stress that is psychological stress but you don't have

43:00psychological stress but you don't have psychological stress but you don't have a way to reset your nervous system and a way to reset your nervous system and a way to reset your nervous system and become adapted to it you don't develop become adapted to it you don't develop become adapted to it you don't develop stress resilience right you can develop stress resilience right you can develop stress resilience right you can develop exercise resilience where you can be fit exercise resilience where you can be fit exercise resilience where you can be fit and exercise it doesn't bother you and exercise it doesn't bother you and exercise it doesn't bother you whereas if you don't have that it's whereas if you don't have that it's whereas if you don't have that it's going to bother you the same thing with going to bother you the same thing with going to bother you the same thing with what you're talking about it's a way of what you're talking about it's a way of what you're talking about it's a way of building stress resilience in our life building stress resilience in our life building stress resilience in our life so we can handle more stresses over time so we can handle more stresses over time so we can handle more stresses over time and not be so buffeted around by all the and not be so buffeted around by all the and not be so buffeted around by all the difficult things in our in our life yeah difficult things in our in our life yeah difficult things in our in our life yeah exactly and I think one like thing that exactly and I think one like thing that exactly and I think one like thing that we can we can like point to which it's we can we can like point to which it's we can we can like point to which it's very difficult too like prove how did very difficult too like prove how did very difficult too like prove how did how do you get more stress resilience how do you get more stress resilience how do you get more stress resilience with this but I think one thing we can with this but I think one thing we can with this but I think one thing we can point to as a as a kind of proof to this point to as a as a kind of proof to this point to as a as a kind of proof to this is that we have found in my studies that is that we have found in my studies that is that we have found in my studies that you actually get warmer from going into you actually get warmer from going into you actually get warmer from going into the cold water so becoming a winter the cold water so becoming a winter the cold water so becoming a winter swimmer Coke launcher dip or whatever we swimmer Coke launcher dip or whatever we swimmer Coke launcher dip or whatever we call it call it call it um you become a warmer person meaning um you become a warmer person meaning um you become a warmer person meaning that you will be more comfortable in the that you will be more comfortable in the that you will be more comfortable in the cold and I ask myself can completely ER cold and I ask myself can completely ER cold and I ask myself can completely ER vouch for that because I was definitely

44:00vouch for that because I was definitely vouch for that because I was definitely a person who was a bit of a I call a person who was a bit of a I call a person who was a bit of a I call myself a cold back then myself a cold back then myself a cold back then um but today I am not today I'm like I'm um but today I am not today I'm like I'm um but today I am not today I'm like I'm completely like I would say most like completely like I would say most like completely like I would say most like I'm I don't fancy the code and I don't I'm I don't fancy the code and I don't I'm I don't fancy the code and I don't think everybody anybody should actually think everybody anybody should actually think everybody anybody should actually that would be really weird but that would be really weird but that would be really weird but I like the code today because I know I like the code today because I know I like the code today because I know what it can do for me and Echo win today what it can do for me and Echo win today what it can do for me and Echo win today doesn't bother me as much as it did when doesn't bother me as much as it did when doesn't bother me as much as it did when I wasn't going to swim so my my stress I wasn't going to swim so my my stress I wasn't going to swim so my my stress resilience against temperature changes resilience against temperature changes resilience against temperature changes has actually changed so it doesn't has actually changed so it doesn't has actually changed so it doesn't bother me as much anymore so I think bother me as much anymore so I think bother me as much anymore so I think that is one thing that we can point out that is one thing that we can point out that is one thing that we can point out and say well that's just a physical and say well that's just a physical and say well that's just a physical thing so imagine what what is actually thing so imagine what what is actually thing so imagine what what is actually also happening in your mind yeah so and also happening in your mind yeah so and also happening in your mind yeah so and also you know what's interesting is a also you know what's interesting is a also you know what's interesting is a lot of mental health problems are lot of mental health problems are lot of mental health problems are problems of inflammation in the brain problems of inflammation in the brain problems of inflammation in the brain so depression is inflammation of the so depression is inflammation of the so depression is inflammation of the brain you touched on earlier uh add is brain you touched on earlier uh add is brain you touched on earlier uh add is inflammation autism is inflammation

45:00inflammation autism is inflammation inflammation autism is inflammation Alzheimer's inflammation in the brain Alzheimer's inflammation in the brain Alzheimer's inflammation in the brain right so a lot of the things that that right so a lot of the things that that right so a lot of the things that that are going on in the brain mood wise are are going on in the brain mood wise are are going on in the brain mood wise are inflammation as well as sort of all the inflammation as well as sort of all the inflammation as well as sort of all the other chronic diseases so can you talk other chronic diseases so can you talk other chronic diseases so can you talk about the role of cold therapy about the role of cold therapy about the role of cold therapy for inflammation in general and what it for inflammation in general and what it for inflammation in general and what it does and what the mechanisms of action does and what the mechanisms of action does and what the mechanisms of action are and how it works so now we're going are and how it works so now we're going are and how it works so now we're going to talk about the brown fat because that to talk about the brown fat because that to talk about the brown fat because that is what we activate when we go into the is what we activate when we go into the is what we activate when we go into the cold water so the brown fat I'm just cold water so the brown fat I'm just cold water so the brown fat I'm just going to repeat a bit because yeah I going to repeat a bit because yeah I going to repeat a bit because yeah I didn't really say it all yeah so when didn't really say it all yeah so when didn't really say it all yeah so when you go into the cold water as I told you you go into the cold water as I told you you go into the cold water as I told you you activate the code receptors in the you activate the code receptors in the you activate the code receptors in the skin and that's gonna send a signal to skin and that's gonna send a signal to skin and that's gonna send a signal to the brain and that's going to release No the brain and that's going to release No the brain and that's going to release No adrenaline which is a stress hormone and adrenaline which is a stress hormone and adrenaline which is a stress hormone and that's going to activate our healthy that's going to activate our healthy that's going to activate our healthy Brown fat and that's located you can Brown fat and that's located you can Brown fat and that's located you can almost touch it actually it's underneath almost touch it actually it's underneath almost touch it actually it's underneath your clavicular bones and I measured it your clavicular bones and I measured it your clavicular bones and I measured it in my studies it's just like one to two in my studies it's just like one to two in my studies it's just like one to two millimeters under your skin so you can millimeters under your skin so you can millimeters under your skin so you can almost touch it actually almost touch it actually almost touch it actually um yeah exactly and that's the largest um yeah exactly and that's the largest um yeah exactly and that's the largest Depot there are six places in the body

46:00Depot there are six places in the body Depot there are six places in the body where this with this it's actually an where this with this it's actually an where this with this it's actually an organ it's it's you can Define it as an organ it's it's you can Define it as an organ it's it's you can Define it as an organ it's six places but it's around organ it's six places but it's around organ it's six places but it's around the central nervous system and it makes the central nervous system and it makes the central nervous system and it makes sense we have acid sense we have acid sense we have acid between your shoulder blades and your between your shoulder blades and your between your shoulder blades and your back yeah so down the spine and uh under back yeah so down the spine and uh under back yeah so down the spine and uh under your superclavicular bones on your what your superclavicular bones on your what your superclavicular bones on your what is this bone called The Stone is this bone called The Stone is this bone called The Stone yeah exactly yeah exactly yeah exactly um and also a little bit around the um and also a little bit around the um and also a little bit around the kidneys and a little bit around the kidneys and a little bit around the kidneys and a little bit around the heart which makes sense so the purpose heart which makes sense so the purpose heart which makes sense so the purpose of the brown fat is to keep you warm of the brown fat is to keep you warm of the brown fat is to keep you warm and this is of course developed during and this is of course developed during and this is of course developed during Evolution and to keep the human body Evolution and to keep the human body Evolution and to keep the human body warm when we were out there and it was warm when we were out there and it was warm when we were out there and it was super cold and then it was super hot super cold and then it was super hot super cold and then it was super hot some other times but back then we had some other times but back then we had some other times but back then we had the brown fat to keep us in the perfect the brown fat to keep us in the perfect the brown fat to keep us in the perfect regulation all the time and that takes regulation all the time and that takes regulation all the time and that takes energy so the brown fat when that is energy so the brown fat when that is energy so the brown fat when that is activated it increases our heat in our activated it increases our heat in our activated it increases our heat in our body

47:00body body um but that takes um energy so that uses um but that takes um energy so that uses um but that takes um energy so that uses glucose and fat from the bloodstream as glucose and fat from the bloodstream as glucose and fat from the bloodstream as fuel to activate it and increase our fuel to activate it and increase our fuel to activate it and increase our what's called thermogenesis but it's what's called thermogenesis but it's what's called thermogenesis but it's also what's called non-shivering also what's called non-shivering also what's called non-shivering thermogenesis meaning that the muscles thermogenesis meaning that the muscles thermogenesis meaning that the muscles are not helping at this point so are not helping at this point so are not helping at this point so thermogenesis just means heating up the thermogenesis just means heating up the thermogenesis just means heating up the body so you can heat up by shaking and body so you can heat up by shaking and body so you can heat up by shaking and shivering or by the activation of this shivering or by the activation of this shivering or by the activation of this brown fat that's been there for millions brown fat that's been there for millions brown fat that's been there for millions of years yes exactly thank you so it's of years yes exactly thank you so it's of years yes exactly thank you so it's like the first responder to our body like the first responder to our body like the first responder to our body when we get a too cold or we get too hot when we get a too cold or we get too hot when we get a too cold or we get too hot but it happens so quick we have like 10 but it happens so quick we have like 10 but it happens so quick we have like 10 times more code receptors in the skin times more code receptors in the skin times more code receptors in the skin that we have for heat for example and that we have for heat for example and that we have for heat for example and that is first we can easily die when we that is first we can easily die when we that is first we can easily die when we fall into cold water it makes sense that fall into cold water it makes sense that fall into cold water it makes sense that the that we have been involved in that the that we have been involved in that the that we have been involved in that way that was before climate change way that was before climate change way that was before climate change yeah yeah exactly yeah and today we we yeah yeah exactly yeah and today we we yeah yeah exactly yeah and today we we don't get exposed to any temperature don't get exposed to any temperature don't get exposed to any temperature changes right so it's like leaving these changes right so it's like leaving these changes right so it's like leaving these houses 24 degrees all the time right so

48:00houses 24 degrees all the time right so houses 24 degrees all the time right so the brown fat is gonna also be activated the brown fat is gonna also be activated the brown fat is gonna also be activated directly from the skin so so there are directly from the skin so so there are directly from the skin so so there are studies showing studies showing studies showing um recent studies actually in showing um recent studies actually in showing um recent studies actually in showing that there are signals going directly that there are signals going directly that there are signals going directly from our skin and directly to the brown from our skin and directly to the brown from our skin and directly to the brown fat without passing the brain so there's fat without passing the brain so there's fat without passing the brain so there's like two Pathways to activate the brown like two Pathways to activate the brown like two Pathways to activate the brown fat immediately within seconds as soon fat immediately within seconds as soon fat immediately within seconds as soon as you get a little bit cold on your as you get a little bit cold on your as you get a little bit cold on your skin so also when you just go out in a skin so also when you just go out in a skin so also when you just go out in a T-shirt and it's it's cold so yeah so T-shirt and it's it's cold so yeah so T-shirt and it's it's cold so yeah so that increases your metabolism that that increases your metabolism that that increases your metabolism that increases your metabolism and actually increases your metabolism and actually increases your metabolism and actually makes you burn more fat in general like makes you burn more fat in general like makes you burn more fat in general like you said the brown fat activation helps you said the brown fat activation helps you said the brown fat activation helps burn the white fat which is what we're burn the white fat which is what we're burn the white fat which is what we're trying to get rid of yes and also it it trying to get rid of yes and also it it trying to get rid of yes and also it it burns your glucose so your sugar and fat burns your glucose so your sugar and fat burns your glucose so your sugar and fat in the bloodstream so it does it doesn't in the bloodstream so it does it doesn't in the bloodstream so it does it doesn't only take the fat only take the fat only take the fat um that is like on your thighs and on um that is like on your thighs and on um that is like on your thighs and on your belly and you want to get rid of your belly and you want to get rid of your belly and you want to get rid of the white fat right but it clears up

49:00the white fat right but it clears up the white fat right but it clears up also the glucose and fat that is a also the glucose and fat that is a also the glucose and fat that is a already floating in your in your blood already floating in your in your blood already floating in your in your blood vessels in your bloodstreams yeah yeah vessels in your bloodstreams yeah yeah vessels in your bloodstreams yeah yeah so it's going to clean up that and it's so it's going to clean up that and it's so it's going to clean up that and it's going to use from your Depots as well if going to use from your Depots as well if going to use from your Depots as well if you are cold enough or you can say for you are cold enough or you can say for you are cold enough or you can say for long enough and you do for example a long enough and you do for example a long enough and you do for example a multiple plungers so you also use the multiple plungers so you also use the multiple plungers so you also use the sauna the sauna can do some of these sauna the sauna can do some of these sauna the sauna can do some of these things too we need to remember we're things too we need to remember we're things too we need to remember we're gonna get we're going to get to there gonna get we're going to get to there gonna get we're going to get to there we're going to get it yeah exactly so we're going to get it yeah exactly so we're going to get it yeah exactly so but so yeah that is that is like the but so yeah that is that is like the but so yeah that is that is like the first thing that happens so essentially first thing that happens so essentially first thing that happens so essentially what you're saying is that it helps to what you're saying is that it helps to what you're saying is that it helps to regulate one of the biggest problems regulate one of the biggest problems regulate one of the biggest problems we're facing in society today which is we're facing in society today which is we're facing in society today which is insulin resistance which is problems insulin resistance which is problems insulin resistance which is problems with our blood sugar and Metabolism I with our blood sugar and Metabolism I with our blood sugar and Metabolism I mean mean mean 93.2 percent of Americans are in poor 93.2 percent of Americans are in poor 93.2 percent of Americans are in poor metabolic Health which means they're metabolic Health which means they're metabolic Health which means they're somewhere in the Continuum to diabetes somewhere in the Continuum to diabetes somewhere in the Continuum to diabetes and what you're saying is that this cold and what you're saying is that this cold and what you're saying is that this cold therapy can be an adjunct to Lifestyle therapy can be an adjunct to Lifestyle therapy can be an adjunct to Lifestyle treatments that actually help to improve

50:00treatments that actually help to improve treatments that actually help to improve your blood sugar your blood pressure your blood sugar your blood pressure your blood sugar your blood pressure your fat burning your metabolism it's your fat burning your metabolism it's your fat burning your metabolism it's just fascinating to me right just fascinating to me right just fascinating to me right yeah exactly that is that is what yeah exactly that is that is what yeah exactly that is that is what happens down the road when you continue happens down the road when you continue happens down the road when you continue this and yeah so it actually happens this and yeah so it actually happens this and yeah so it actually happens from your first plunge so it's it's from your first plunge so it's it's from your first plunge so it's it's going to do all this acutely but going to do all this acutely but going to do all this acutely but eventually is there data that sorry to eventually is there data that sorry to eventually is there data that sorry to interrupt is is there data that show interrupt is is there data that show interrupt is is there data that show that you you can lose weight by doing that you you can lose weight by doing that you you can lose weight by doing cold plunges cold plunges cold plunges no not on the weight scale at least but no not on the weight scale at least but no not on the weight scale at least but we can see in my studies we can see in my studies we can see in my studies um which we published from Copenhagen um which we published from Copenhagen um which we published from Copenhagen University in 2021 that we can increase University in 2021 that we can increase University in 2021 that we can increase a the brown fat activity and make the a the brown fat activity and make the a the brown fat activity and make the brown fat cells more efficient because brown fat cells more efficient because brown fat cells more efficient because what happens in the brown fat when you what happens in the brown fat when you what happens in the brown fat when you continuously continuously continuously um expose yourself to the code is that um expose yourself to the code is that um expose yourself to the code is that it increases mitochondria in the cells it increases mitochondria in the cells it increases mitochondria in the cells and the mitochondria are the little and the mitochondria are the little and the mitochondria are the little energy Fabrics that you need you would

51:00energy Fabrics that you need you would energy Fabrics that you need you would like more of of course because that's like more of of course because that's like more of of course because that's going to keep you young and keep the going to keep you young and keep the going to keep you young and keep the cells young and it's going to help the cells young and it's going to help the cells young and it's going to help the brown fat cell increase more heat in brown fat cell increase more heat in brown fat cell increase more heat in your body and that's going to burn more your body and that's going to burn more your body and that's going to burn more calories from your body as well calories from your body as well calories from your body as well so the more broad cut mitochondria you so the more broad cut mitochondria you so the more broad cut mitochondria you can build in your brown fat cells the can build in your brown fat cells the can build in your brown fat cells the more efficient there will be and the more efficient there will be and the more efficient there will be and the more fat and sugar that will burn and more fat and sugar that will burn and more fat and sugar that will burn and that's gonna decrease your that's gonna decrease your that's gonna decrease your um and increase your insulin sensitivity um and increase your insulin sensitivity um and increase your insulin sensitivity which we also found in my studies so so which we also found in my studies so so which we also found in my studies so so basically you know even though we basically you know even though we basically you know even though we haven't done the weight loss studies haven't done the weight loss studies haven't done the weight loss studies theoretically it seems like it actually theoretically it seems like it actually theoretically it seems like it actually is increasing your metabolism which will is increasing your metabolism which will is increasing your metabolism which will help you to lose weight and correct the help you to lose weight and correct the help you to lose weight and correct the insulin resistance which will help even insulin resistance which will help even insulin resistance which will help even lose weight even more so it's an lose weight even more so it's an lose weight even more so it's an incredible positive feedback loop in incredible positive feedback loop in incredible positive feedback loop in terms of uh energy in terms of mood in terms of uh energy in terms of mood in terms of uh energy in terms of mood in terms of mitochondria in terms of terms of mitochondria in terms of terms of mitochondria in terms of metabolism in terms of inflammation metabolism in terms of inflammation metabolism in terms of inflammation what's the mechanism for reducing what's the mechanism for reducing what's the mechanism for reducing inflammation because I noticed that if I inflammation because I noticed that if I inflammation because I noticed that if I have pain or stiff or sore I go into have pain or stiff or sore I go into have pain or stiff or sore I go into cold plunge I come out it's just gone cold plunge I come out it's just gone cold plunge I come out it's just gone it's quite amazing it's like taking it's

52:00it's quite amazing it's like taking it's it's quite amazing it's like taking it's like taking a bottle full of Advil or like taking a bottle full of Advil or like taking a bottle full of Advil or something you know yeah it's amazing and something you know yeah it's amazing and something you know yeah it's amazing and actually it's it's kind of like really actually it's it's kind of like really actually it's it's kind of like really hard to get down to and find and hard to get down to and find and hard to get down to and find and literature the precise um pathway for literature the precise um pathway for literature the precise um pathway for this and what's actually going on but this and what's actually going on but this and what's actually going on but what I have found so far is that you of what I have found so far is that you of what I have found so far is that you of course you activate also the the il-6 so course you activate also the the il-6 so course you activate also the the il-6 so it's like it's like it's like um what you also do when you exercise um what you also do when you exercise um what you also do when you exercise for example but um and that is said like for example but um and that is said like for example but um and that is said like um and um and um and um it's inflammatory cytokine yeah um it's inflammatory cytokine yeah um it's inflammatory cytokine yeah exactly and and it's also gonna activate exactly and and it's also gonna activate exactly and and it's also gonna activate um il-10 so it's gonna do both of course um il-10 so it's gonna do both of course um il-10 so it's gonna do both of course but because they're anti-inflammatory but because they're anti-inflammatory but because they're anti-inflammatory cytokine exactly and because of that you cytokine exactly and because of that you cytokine exactly and because of that you are gonna lower your inflammation and are gonna lower your inflammation and are gonna lower your inflammation and when you lower your inflammation and when you lower your inflammation and when you lower your inflammation and you're at the same time increase you're at the same time increase you're at the same time increase um endorphins in your body you will have um endorphins in your body you will have um endorphins in your body you will have a lower pain in your joints or whatever a lower pain in your joints or whatever a lower pain in your joints or whatever it could be in your leg or where you it could be in your leg or where you it could be in your leg or where you have your pain but it's also because of

53:00have your pain but it's also because of have your pain but it's also because of the more blood circulation that comes to the more blood circulation that comes to the more blood circulation that comes to this place where you where it hurts and this place where you where it hurts and this place where you where it hurts and in time when you continue your cold in time when you continue your cold in time when you continue your cold plunging you will have um plunging you will have um plunging you will have um um can you say clean up I don't know but um can you say clean up I don't know but um can you say clean up I don't know but it's yeah and because of the the it's yeah and because of the the it's yeah and because of the the increase of of lyrical suits and increase of of lyrical suits and increase of of lyrical suits and monosuits which is going to clean up the monosuits which is going to clean up the monosuits which is going to clean up the inflammation they will come out and like inflammation they will come out and like inflammation they will come out and like exactly and that's going to take that exactly and that's going to take that exactly and that's going to take that away from your bigger blood circulation away from your bigger blood circulation away from your bigger blood circulation but uh in the capillars now you will but uh in the capillars now you will but uh in the capillars now you will have more and more blood circulation and have more and more blood circulation and have more and more blood circulation and a better vascularity and that's going to a better vascularity and that's going to a better vascularity and that's going to relieve the pain also so I think there's relieve the pain also so I think there's relieve the pain also so I think there's more processes going on here which uh a more processes going on here which uh a more processes going on here which uh a little bit difficult to like come down little bit difficult to like come down little bit difficult to like come down to say exactly what is going on I think to say exactly what is going on I think to say exactly what is going on I think there is multiple things going on but there is multiple things going on but there is multiple things going on but some of them could be this so just some of them could be this so just some of them could be this so just basically three things one is it seems basically three things one is it seems basically three things one is it seems to increase endorphins which is like to increase endorphins which is like to increase endorphins which is like morphine or heroin the pain

54:00morphine or heroin the pain morphine or heroin the pain yeah it increases the activity of a yeah it increases the activity of a yeah it increases the activity of a important cytokine cytokines are these important cytokine cytokines are these important cytokine cytokines are these inflammatory or immune molecules and one inflammatory or immune molecules and one inflammatory or immune molecules and one of them is called il-10 that reduces of them is called il-10 that reduces of them is called il-10 that reduces inflammation uh and three it increases inflammation uh and three it increases inflammation uh and three it increases initially invasive constriction which it initially invasive constriction which it initially invasive constriction which it sort of shuts off blood flow but then it sort of shuts off blood flow but then it sort of shuts off blood flow but then it actually the rebound effect the rebound actually the rebound effect the rebound actually the rebound effect the rebound effect is you get vasodilation effect is you get vasodilation effect is you get vasodilation and then you get increased circulation and then you get increased circulation and then you get increased circulation so there may be like multiple mechanisms so there may be like multiple mechanisms so there may be like multiple mechanisms to reduce pain multiple mechanisms but to reduce pain multiple mechanisms but to reduce pain multiple mechanisms but we can also just mention we can also just mention we can also just mention um um the nitric oxide the nitric oxide the nitric oxide I think it's an important one because I think it's an important one because I think it's an important one because when you go into the code that happens when you go into the code that happens when you go into the code that happens also in the heat so we could go back to also in the heat so we could go back to also in the heat so we could go back to that I keep saying that that I keep saying that that I keep saying that yeah we're going to get hot in this soon yeah we're going to get hot in this soon yeah we're going to get hot in this soon the nitric oxide is going to give the the nitric oxide is going to give the the nitric oxide is going to give the it's going to increase the the blood it's going to increase the the blood it's going to increase the the blood vessels ability to dilate and contract vessels ability to dilate and contract vessels ability to dilate and contract so um and that's going to increase the so um and that's going to increase the so um and that's going to increase the oxygen delivery to all your cells also

55:00oxygen delivery to all your cells also oxygen delivery to all your cells also in your body and that is also a good in your body and that is also a good in your body and that is also a good thing for pain relief thing for pain relief thing for pain relief so nitric oxide basically or no we did a so nitric oxide basically or no we did a so nitric oxide basically or no we did a podcast with Louis ignara who is the one podcast with Louis ignara who is the one podcast with Louis ignara who is the one who won the Nobel Prize for discovering who won the Nobel Prize for discovering who won the Nobel Prize for discovering this model wow electric oxide yeah and this model wow electric oxide yeah and this model wow electric oxide yeah and it can go back and listen to that and it can go back and listen to that and it can go back and listen to that and it's so I will I will it can be uh it's it's so I will I will it can be uh it's it's so I will I will it can be uh it's so effective for many things he was even so effective for many things he was even so effective for many things he was even talking about it as a treatment for talking about it as a treatment for talking about it as a treatment for covid because of the powerful covid because of the powerful covid because of the powerful anti-inflammatory effects and so this is anti-inflammatory effects and so this is anti-inflammatory effects and so this is something our body makes to breath if we something our body makes to breath if we something our body makes to breath if we breathe through our nose is really breathe through our nose is really breathe through our nose is really important to breathe through our nose we important to breathe through our nose we important to breathe through our nose we breathe through our mouth we don't make breathe through our mouth we don't make breathe through our mouth we don't make nitric oxide but you're saying is that nitric oxide but you're saying is that nitric oxide but you're saying is that this cold therapy also will activate this cold therapy also will activate this cold therapy also will activate nitric oxide which is a powerful nitric oxide which is a powerful nitric oxide which is a powerful anti-inflammatory compound in our body anti-inflammatory compound in our body anti-inflammatory compound in our body it's so important it's so cool all right it's so important it's so cool all right it's so important it's so cool all right all right so now we're talking about all all right so now we're talking about all all right so now we're talking about all the benefits the benefits the benefits um um the brain benefits and mood benefits the the brain benefits and mood benefits the the brain benefits and mood benefits the dopamine chemicals the stress resilience dopamine chemicals the stress resilience dopamine chemicals the stress resilience the increasing our metabolism the the increasing our metabolism the the increasing our metabolism the decreasing inflammation and pain all decreasing inflammation and pain all decreasing inflammation and pain all these wonderful things now let's talk these wonderful things now let's talk these wonderful things now let's talk about how do we take this drug because

56:00about how do we take this drug because about how do we take this drug because it sounds like a miracle drug right so it sounds like a miracle drug right so it sounds like a miracle drug right so so tell us about the mechanism Factor so tell us about the mechanism Factor so tell us about the mechanism Factor how does the heat stress work to how does the heat stress work to how does the heat stress work to activate longevity switches in the body activate longevity switches in the body activate longevity switches in the body and healing responses so yeah and healing responses so yeah and healing responses so yeah yeah I'm not sure I can I can I can yeah I'm not sure I can I can I can yeah I'm not sure I can I can I can explain all of the things that's going explain all of the things that's going explain all of the things that's going on because I also know from the on because I also know from the on because I also know from the literature that there are still things literature that there are still things literature that there are still things that we don't know but what we do yeah that we don't know but what we do yeah that we don't know but what we do yeah for sure for sure for sure that we when we activate our heat as that we when we activate our heat as that we when we activate our heat as receptors in our skin now like the receptors in our skin now like the receptors in our skin now like the co-receptors that would be send the co-receptors that would be send the co-receptors that would be send the signal to the to the hypothalamus and we signal to the to the hypothalamus and we signal to the to the hypothalamus and we will have an increase in no adrenaline will have an increase in no adrenaline will have an increase in no adrenaline and we will also have an increase of and we will also have an increase of and we will also have an increase of yeah all our stress response of course yeah all our stress response of course yeah all our stress response of course nitric oxide will also be released and nitric oxide will also be released and nitric oxide will also be released and that will be and um that will be and um that will be and um increase of or the blood vessels would increase of or the blood vessels would increase of or the blood vessels would dilate because you need to get rid of dilate because you need to get rid of dilate because you need to get rid of your heat in your body the brown fat your heat in your body the brown fat your heat in your body the brown fat will also be activated it seems that will also be activated it seems that will also be activated it seems that there are actually studies showing that

57:00there are actually studies showing that there are actually studies showing that the brown fat which is increasing our the brown fat which is increasing our the brown fat which is increasing our metabolism is also activated in the Heat metabolism is also activated in the Heat metabolism is also activated in the Heat and it's kind of like contraintuitive I and it's kind of like contraintuitive I and it's kind of like contraintuitive I know that yeah it's kind of like I have know that yeah it's kind of like I have know that yeah it's kind of like I have I have tried this in India I have tried this in India I have tried this in India um on Sri Lanka actually um on Sri Lanka actually um on Sri Lanka actually um so when you get really really hot and um so when you get really really hot and um so when you get really really hot and you're too hot then you are given a tea you're too hot then you are given a tea you're too hot then you are given a tea to drink some tea and that's like why to drink some tea and that's like why to drink some tea and that's like why are you giving me something really hot are you giving me something really hot are you giving me something really hot when I am too hot already but that is when I am too hot already but that is when I am too hot already but that is like that is to drink that get warmer in like that is to drink that get warmer in like that is to drink that get warmer in your core and when you do that you will your core and when you do that you will your core and when you do that you will help your blood vessel to open and that help your blood vessel to open and that help your blood vessel to open and that makes your body body's ability to sweat makes your body body's ability to sweat makes your body body's ability to sweat even better so that is what the brown even better so that is what the brown even better so that is what the brown fat also does your body it activates so fat also does your body it activates so fat also does your body it activates so you could open your blood vessels you'll you could open your blood vessels you'll you could open your blood vessels you'll get you can get rid of the heat but the get you can get rid of the heat but the get you can get rid of the heat but the heat stress response is um all right the heat stress response is um all right the heat stress response is um all right the best response from that is actually an best response from that is actually an best response from that is actually an increase in sweating and your increase in sweating and your increase in sweating and your um ability to sweat but also and a lower um ability to sweat but also and a lower um ability to sweat but also and a lower cold temperature so for every time you

58:00cold temperature so for every time you cold temperature so for every time you go and expose your heat you activate go and expose your heat you activate go and expose your heat you activate your heat stress response in your body your heat stress response in your body your heat stress response in your body you will um prepare your body for the you will um prepare your body for the you will um prepare your body for the next time and by that the body is next time and by that the body is next time and by that the body is sensing okay I would have to prepare sensing okay I would have to prepare sensing okay I would have to prepare myself so your core temperature actually myself so your core temperature actually myself so your core temperature actually by time lowers a bit and you can use by time lowers a bit and you can use by time lowers a bit and you can use that for something and I don't know if that for something and I don't know if that for something and I don't know if you want to know that yeah of course use you want to know that yeah of course use you want to know that yeah of course use it for what yeah so yeah I love I love it for what yeah so yeah I love I love it for what yeah so yeah I love I love the people like what can we use use a the people like what can we use use a the people like what can we use use a little cold temperature for when I'm little cold temperature for when I'm little cold temperature for when I'm also like well actually would you lower also like well actually would you lower also like well actually would you lower your core temperature you have a higher your core temperature you have a higher your core temperature you have a higher window for for example when you go and window for for example when you go and window for for example when you go and train in the training center when you do train in the training center when you do train in the training center when you do your sport because what happens is what your sport because what happens is what your sport because what happens is what is lowering your running economy is is lowering your running economy is is lowering your running economy is actually that your temperature goes up actually that your temperature goes up actually that your temperature goes up so so if you want to have a higher so so if you want to have a higher so so if you want to have a higher training economy or or you can train for training economy or or you can train for training economy or or you can train for a longer time before you get exhausted a longer time before you get exhausted a longer time before you get exhausted before you hyperventilate and you have

59:00before you hyperventilate and you have before you hyperventilate and you have to stop that is your temperature going to stop that is your temperature going to stop that is your temperature going up so if you can widen that window a bit up so if you can widen that window a bit up so if you can widen that window a bit then you you are actually getting fitter then you you are actually getting fitter then you you are actually getting fitter so oh wow so it makes you fitter so oh wow so it makes you fitter so oh wow so it makes you fitter actually I think the science is there it actually I think the science is there it actually I think the science is there it increases increases increases it is cardiovascular fitness and this is it is cardiovascular fitness and this is it is cardiovascular fitness and this is also shown in studies that because of also shown in studies that because of also shown in studies that because of the dilation and the contraction of the the dilation and the contraction of the the dilation and the contraction of the cells of the the blood vessels but also cells of the the blood vessels but also cells of the the blood vessels but also because of the sweating that increases because of the sweating that increases because of the sweating that increases and your ability to sweat that is gonna and your ability to sweat that is gonna and your ability to sweat that is gonna a for your blood vessels your blood your a for your blood vessels your blood your a for your blood vessels your blood your whole circulation is like um a training whole circulation is like um a training whole circulation is like um a training it's like it's like um training out or it's like a moderate um training out or it's like a moderate um training out or it's like a moderate hit training I would say yeah yeah hit training I would say yeah yeah hit training I would say yeah yeah interesting so it's like exercising by interesting so it's like exercising by interesting so it's like exercising by sitting in a sauna and what is interesting it has really and what is interesting it has really great cardiovascular benefits like tell great cardiovascular benefits like tell great cardiovascular benefits like tell us about the cardiovascular benefits of us about the cardiovascular benefits of us about the cardiovascular benefits of sauna yeah so um so going back to the to sauna yeah so um so going back to the to sauna yeah so um so going back to the to the studies that we just talked about the studies that we just talked about the studies that we just talked about before um the observational studies from

1:00before um the observational studies from before um the observational studies from Finland which shows that if you go into Finland which shows that if you go into Finland which shows that if you go into the sauna two to three times per week the sauna two to three times per week the sauna two to three times per week and it will lower your risk of and it will lower your risk of and it will lower your risk of cardiovascular disease by 27 cardiovascular disease by 27 cardiovascular disease by 27 um and if you yeah and if you go into um and if you yeah and if you go into um and if you yeah and if you go into the sauna the sauna the sauna um four to seven times per week which is um four to seven times per week which is um four to seven times per week which is almost like one time every day then you almost like one time every day then you almost like one time every day then you can lower your risk of cardiovascular can lower your risk of cardiovascular can lower your risk of cardiovascular diseases by 50 so I think that there's a diseases by 50 so I think that there's a diseases by 50 so I think that there's a lot of lot of lot of um health benefits which we can see here um health benefits which we can see here um health benefits which we can see here on the in this study on the long term on the in this study on the long term on the in this study on the long term which is them and now go back to that which is them and now go back to that which is them and now go back to that because of lower inflammation because because of lower inflammation because because of lower inflammation because the heat stress is gonna activate your the heat stress is gonna activate your the heat stress is gonna activate your system your blood vessel will dilate and system your blood vessel will dilate and system your blood vessel will dilate and you will have an increased ability to you will have an increased ability to you will have an increased ability to um also um um also um um also um contract and and to dilate your your contract and and to dilate your your contract and and to dilate your your blood vessels but also you will have uh blood vessels but also you will have uh blood vessels but also you will have uh what what was it I wanted to say sorry what what was it I wanted to say sorry what what was it I wanted to say sorry well well I mean I think we always just well well I mean I think we always just well well I mean I think we always just to kind of talk about the cardiovascular to kind of talk about the cardiovascular

1:01to kind of talk about the cardiovascular fitness benefits yes blood pressure fitness benefits yes blood pressure fitness benefits yes blood pressure heart rate yeah very variability heart rate yeah very variability heart rate yeah very variability autonomic nervous system Health stress autonomic nervous system Health stress autonomic nervous system Health stress resilience uh reduction in uh you know resilience uh reduction in uh you know resilience uh reduction in uh you know congestive heart failure sort of congestive heart failure sort of congestive heart failure sort of complications it's really quite complications it's really quite complications it's really quite interesting to see the date on this interesting to see the date on this interesting to see the date on this right yeah exactly so the cardiovascular right yeah exactly so the cardiovascular right yeah exactly so the cardiovascular health increases because you also it's health increases because you also it's health increases because you also it's like a cardiovascular fitness you do like a cardiovascular fitness you do like a cardiovascular fitness you do when you go into the heat so your blood when you go into the heat so your blood when you go into the heat so your blood pressure will actually be lower these pressure will actually be lower these pressure will actually be lower these there are studies showing that the blood there are studies showing that the blood there are studies showing that the blood pressure goes down when you exercise pressure goes down when you exercise pressure goes down when you exercise your your system in the Heat and also your your system in the Heat and also your your system in the Heat and also your heart rate and your heart rate your heart rate and your heart rate your heart rate and your heart rate variability so there are really Signs variability so there are really Signs variability so there are really Signs Now today backing up that the heat Now today backing up that the heat Now today backing up that the heat stress is a workout for your body yeah stress is a workout for your body yeah stress is a workout for your body yeah so just to unpacking a little bit for so just to unpacking a little bit for so just to unpacking a little bit for people so so heart rate variability is a people so so heart rate variability is a people so so heart rate variability is a metric that is measuring the complexity metric that is measuring the complexity metric that is measuring the complexity of your heart rate the more complex it of your heart rate the more complex it of your heart rate the more complex it is the health you are and and it's a is the health you are and and it's a is the health you are and and it's a great sign of your stress response your great sign of your stress response your great sign of your stress response your autonomic nervous system and it's sort autonomic nervous system and it's sort autonomic nervous system and it's sort of a great measurement that we can use of a great measurement that we can use of a great measurement that we can use we can do it through our ring Apple

1:02we can do it through our ring Apple we can do it through our ring Apple watch all kinds of Garmin Fitbit we'll watch all kinds of Garmin Fitbit we'll watch all kinds of Garmin Fitbit we'll all measure this heart rate variability all measure this heart rate variability all measure this heart rate variability which is really important thing to track which is really important thing to track which is really important thing to track because it's it's really the sign of because it's it's really the sign of because it's it's really the sign of your overall health and it correlates your overall health and it correlates your overall health and it correlates with mortality and many other things and with mortality and many other things and with mortality and many other things and so what we see with saunas it actually so what we see with saunas it actually so what we see with saunas it actually increases the complexity and and increases the complexity and and increases the complexity and and increases the heart variability which is increases the heart variability which is increases the heart variability which is really an important uh effect of the really an important uh effect of the really an important uh effect of the saunas and the heat therapy saunas and the heat therapy saunas and the heat therapy um there's another thing that happens it um there's another thing that happens it um there's another thing that happens it has to with heat shock proteins are you has to with heat shock proteins are you has to with heat shock proteins are you familiar with the heat shock proteins familiar with the heat shock proteins familiar with the heat shock proteins can you talk about what are heat shock can you talk about what are heat shock can you talk about what are heat shock proteins why they matter and and what proteins why they matter and and what proteins why they matter and and what they do uh and why it's so important for they do uh and why it's so important for they do uh and why it's so important for us to activate these heat shock proteins us to activate these heat shock proteins us to activate these heat shock proteins in our body so heat checked proteins in our body so heat checked proteins in our body so heat checked proteins increase when you go into the Heat and increase when you go into the Heat and increase when you go into the Heat and the body sends that now you're getting the body sends that now you're getting the body sends that now you're getting warm so the heat shock proteins are in warm so the heat shock proteins are in warm so the heat shock proteins are in audio cells and you can increase that audio cells and you can increase that audio cells and you can increase that and when we get a warm or the cells get and when we get a warm or the cells get and when we get a warm or the cells get warm and that is to protect the cells so warm and that is to protect the cells so warm and that is to protect the cells so the heat shock proteins increase and the heat shock proteins increase and the heat shock proteins increase and they repair the cells from the inside they repair the cells from the inside they repair the cells from the inside meaning that if it you don't overdo it

1:03meaning that if it you don't overdo it meaning that if it you don't overdo it the heat shock proteins is going to the heat shock proteins is going to the heat shock proteins is going to repair the cells so they will live repair the cells so they will live repair the cells so they will live longer so that's good for longevity so longer so that's good for longevity so longer so that's good for longevity so if your cells live longer you will also if your cells live longer you will also if your cells live longer you will also live longer right so live longer right so live longer right so um the heat shock proteins are there are um the heat shock proteins are there are um the heat shock proteins are there are many of those there is especially many of those there is especially many of those there is especially um one family of those it's called heat um one family of those it's called heat um one family of those it's called heat shock protein 70 which is the most shock protein 70 which is the most shock protein 70 which is the most studied I have found it to show that studied I have found it to show that studied I have found it to show that when you activate that with heat then when you activate that with heat then when you activate that with heat then this group of heat shock produce is this group of heat shock produce is this group of heat shock produce is going to repair the cells there's also going to repair the cells there's also going to repair the cells there's also the fox of free which I don't know the fox of free which I don't know the fox of free which I don't know pronounce that right fox03 Fox O3 it's a pronounce that right fox03 Fox O3 it's a pronounce that right fox03 Fox O3 it's a mitochondrial regulator right it relates mitochondrial regulator right it relates mitochondrial regulator right it relates to longevity yes exactly and that is to longevity yes exactly and that is to longevity yes exactly and that is also increasing in the heat so and also increasing in the heat so and also increasing in the heat so and that's going to help you your cells also that's going to help you your cells also that's going to help you your cells also be repaired and it's going to live be repaired and it's going to live be repaired and it's going to live longer and as long as you don't overdo longer and as long as you don't overdo longer and as long as you don't overdo it that's back to the Hermetic stress it that's back to the Hermetic stress it that's back to the Hermetic stress the healthy stress that if you overdo it the healthy stress that if you overdo it the healthy stress that if you overdo it then then that would just exhaust I mean

1:04then then that would just exhaust I mean then then that would just exhaust I mean if you will give heat shock and you die if you will give heat shock and you die if you will give heat shock and you die or you go too cold you get hypothermia or you go too cold you get hypothermia or you go too cold you get hypothermia and you die right so it's that and you die right so it's that and you die right so it's that Goldilocks amount right which you're Goldilocks amount right which you're Goldilocks amount right which you're talking about yeah I think the stress talking about yeah I think the stress talking about yeah I think the stress will will have the over stressing will will will have the over stressing will will will have the over stressing will help start before your time that's right help start before your time that's right help start before your time that's right so this is amazing so he shot protein so this is amazing so he shot protein so this is amazing so he shot protein important also they help with protein important also they help with protein important also they help with protein repair don't they a lot of yes proteins repair don't they a lot of yes proteins repair don't they a lot of yes proteins are damaged and then one of the are damaged and then one of the are damaged and then one of the Hallmarks of Aging that we talk about Hallmarks of Aging that we talk about Hallmarks of Aging that we talk about and one of the I explained in my book and one of the I explained in my book and one of the I explained in my book The Hallmarks of Aging is as damage to The Hallmarks of Aging is as damage to The Hallmarks of Aging is as damage to proteins and and those damaged proteins proteins and and those damaged proteins proteins and and those damaged proteins don't work properly and proteins are don't work properly and proteins are don't work properly and proteins are like the messenger systems in our body like the messenger systems in our body like the messenger systems in our body they do so much and build tissue or they do so much and build tissue or they do so much and build tissue or repair organs and but they're also repair organs and but they're also repair organs and but they're also communication systems and so a lot of communication systems and so a lot of communication systems and so a lot of the communications get screwed up and we the communications get screwed up and we the communications get screwed up and we have an information problem almost like have an information problem almost like have an information problem almost like uh you know bad software it's running uh you know bad software it's running uh you know bad software it's running your biology and so these sauna therapy your biology and so these sauna therapy your biology and so these sauna therapy seems to improve the these proteins and seems to improve the these proteins and seems to improve the these proteins and improve fix them and repair them is that improve fix them and repair them is that improve fix them and repair them is that accurate yeah exactly the heat shock accurate yeah exactly the heat shock accurate yeah exactly the heat shock proteins repair the proteins in the

1:05proteins repair the proteins in the proteins repair the proteins in the cells which is like a little magic cells which is like a little magic cells which is like a little magic doctor in our cells that you can just doctor in our cells that you can just doctor in our cells that you can just call with just going into the Heat and I call with just going into the Heat and I call with just going into the Heat and I think it's very simple and you don't think it's very simple and you don't think it's very simple and you don't have to be really good at it or anything have to be really good at it or anything have to be really good at it or anything you don't have to be anyone special you you don't have to be anyone special you you don't have to be anyone special you just go into the Heat and then you could just go into the Heat and then you could just go into the Heat and then you could just repair yourself just for a bit just just repair yourself just for a bit just just repair yourself just for a bit just a little bit of dose of repairing myself a little bit of dose of repairing myself a little bit of dose of repairing myself and then you can go home you don't have and then you can go home you don't have and then you can go home you don't have to overdo it even yeah it's to overdo it even yeah it's to overdo it even yeah it's anti-inflammatory anti-inflammatory anti-inflammatory also as you mentioned and and the foxo also as you mentioned and and the foxo also as you mentioned and and the foxo is involved in regulating inflammation is involved in regulating inflammation is involved in regulating inflammation in the body so it helps with that but in the body so it helps with that but in the body so it helps with that but also it seems to activate the innate also it seems to activate the innate also it seems to activate the innate immune system right our immune system immune system right our immune system immune system right our immune system gets boosted when we do this hot therapy gets boosted when we do this hot therapy gets boosted when we do this hot therapy yeah it seems also to be activated so so yeah it seems also to be activated so so yeah it seems also to be activated so so what what amount of saunas do we need what what amount of saunas do we need what what amount of saunas do we need you mentioned 57 minutes a week I mean you mentioned 57 minutes a week I mean you mentioned 57 minutes a week I mean is that is that a reasonable amount you is that is that a reasonable amount you is that is that a reasonable amount you know like that's like like four know like that's like like four know like that's like like four 15-minute sessions a week 15-minute sessions a week 15-minute sessions a week yeah so it's I think if we I'll try to yeah so it's I think if we I'll try to yeah so it's I think if we I'll try to compare this actually with the with the compare this actually with the with the compare this actually with the with the finished Sona studies just to see if

1:06finished Sona studies just to see if finished Sona studies just to see if it's comparable in what we could maybe it's comparable in what we could maybe it's comparable in what we could maybe call a good window for stress so if we call a good window for stress so if we call a good window for stress so if we do the 57 minutes over a week divided on do the 57 minutes over a week divided on do the 57 minutes over a week divided on two to three days and with two sessions two to three days and with two sessions two to three days and with two sessions each day that means you could do four each day that means you could do four each day that means you could do four session each week or you could do six session each week or you could do six session each week or you could do six six sessions each week so it's between six sessions each week so it's between six sessions each week so it's between 10 and 15 minutes each session then okay 10 and 15 minutes each session then okay 10 and 15 minutes each session then okay hope you follow yeah yeah yeah yeah hope you follow yeah yeah yeah yeah hope you follow yeah yeah yeah yeah I try to get so hot that I can't stand I try to get so hot that I can't stand I try to get so hot that I can't stand it and then I go on and get so cold that it and then I go on and get so cold that it and then I go on and get so cold that I can't stand it and then I just get out I can't stand it and then I just get out I can't stand it and then I just get out so it's like I go back and forth but so it's like I go back and forth but so it's like I go back and forth but you're saying you don't even need to do you're saying you don't even need to do you're saying you don't even need to do it that extreme just a little bit even it that extreme just a little bit even it that extreme just a little bit even yeah it makes a big difference I can yeah it makes a big difference I can yeah it makes a big difference I can come with a good example after this I come with a good example after this I come with a good example after this I can I can tell you how little you can do can I can tell you how little you can do can I can tell you how little you can do actually and so that's not so scary then actually and so that's not so scary then actually and so that's not so scary then for people it's like you don't have to for people it's like you don't have to for people it's like you don't have to be the Iceman and be like Wim off in the be the Iceman and be like Wim off in the be the Iceman and be like Wim off in the ice bucket for like two hours ice bucket for like two hours ice bucket for like two hours right no you could be completely normal right no you could be completely normal right no you could be completely normal scared of the cold and hate the Heat and

1:07scared of the cold and hate the Heat and scared of the cold and hate the Heat and just say to yourself well I'm not really just say to yourself well I'm not really just say to yourself well I'm not really loving running 10 kilometers either loving running 10 kilometers either loving running 10 kilometers either that's not really something I personally that's not really something I personally that's not really something I personally love to do but I do it and I go up and love to do but I do it and I go up and love to do but I do it and I go up and train I like that now but in the train I like that now but in the train I like that now but in the beginning I didn't like it yeah no and beginning I didn't like it yeah no and beginning I didn't like it yeah no and everybody who takes a break from everybody who takes a break from everybody who takes a break from exercise don't love the first run for exercise don't love the first run for exercise don't love the first run for five kilometers and they will hurt in five kilometers and they will hurt in five kilometers and they will hurt in your muscles and that is just exactly your muscles and that is just exactly your muscles and that is just exactly when you do the Hermetic stress by going when you do the Hermetic stress by going when you do the Hermetic stress by going into the into the into the but back to the the 57 minutes so you but back to the the 57 minutes so you but back to the the 57 minutes so you can divide that out and if we compare it can divide that out and if we compare it can divide that out and if we compare it with the Finnish sauna studies it seems with the Finnish sauna studies it seems with the Finnish sauna studies it seems that there is a higher and a lower that there is a higher and a lower that there is a higher and a lower threshold as well where we see that if threshold as well where we see that if threshold as well where we see that if you you you do a more than 19 minutes up to 30 do a more than 19 minutes up to 30 do a more than 19 minutes up to 30 minutes so 19 to 30 minutes it seems minutes so 19 to 30 minutes it seems minutes so 19 to 30 minutes it seems also to have right I was done another also to have right I was done another also to have right I was done another place so I'll say from zero minutes and place so I'll say from zero minutes and place so I'll say from zero minutes and up to yeah to 19 minutes you will have up to yeah to 19 minutes you will have up to yeah to 19 minutes you will have an increase in or you have a risk a

1:08an increase in or you have a risk a an increase in or you have a risk a lower risk sorry a lower risk of lower risk sorry a lower risk of lower risk sorry a lower risk of cardiovascular diseases cardiovascular diseases cardiovascular diseases and that window will continue up to 30 and that window will continue up to 30 and that window will continue up to 30 minutes but it won't like be better or minutes but it won't like be better or minutes but it won't like be better or anything your risk will anything your risk will anything your risk will get better so but after 30 minutes there get better so but after 30 minutes there get better so but after 30 minutes there seemed to be a plateau where yeah seemed to be a plateau where yeah seemed to be a plateau where yeah exactly where um the benefits don't uh exactly where um the benefits don't uh exactly where um the benefits don't uh has not shown anymore and maybe even the has not shown anymore and maybe even the has not shown anymore and maybe even the risk of cardiovascular diseases risk of cardiovascular diseases risk of cardiovascular diseases increases so it seems that under 30 increases so it seems that under 30 increases so it seems that under 30 minutes is like the healthy and if you minutes is like the healthy and if you minutes is like the healthy and if you can stop at 19 minutes that is where you can stop at 19 minutes that is where you can stop at 19 minutes that is where you get the most out of it so my protocol get the most out of it so my protocol get the most out of it so my protocol shows 10 to 15 minutes even gives you shows 10 to 15 minutes even gives you shows 10 to 15 minutes even gives you benefits so that is like in between so benefits so that is like in between so benefits so that is like in between so that's why I call it a bit maybe it's that's why I call it a bit maybe it's that's why I call it a bit maybe it's the sweet spot I don't know I love that the sweet spot I don't know I love that the sweet spot I don't know I love that well I also I also I'm sorry the poor well I also I also I'm sorry the poor well I also I also I'm sorry the poor people stay hydrated so make sure they people stay hydrated so make sure they people stay hydrated so make sure they drink plenty of water and also I drink plenty of water and also I drink plenty of water and also I recommend electrolytes because you lose recommend electrolytes because you lose recommend electrolytes because you lose a lot of electrolytes and people will a lot of electrolytes and people will a lot of electrolytes and people will often be able to tolerate more heat if

1:09often be able to tolerate more heat if often be able to tolerate more heat if they stay hydrated and have electrolyte they stay hydrated and have electrolyte they stay hydrated and have electrolyte so that's a little little tip so in so that's a little little tip so in so that's a little little tip so in terms of tech technology I mean there's terms of tech technology I mean there's terms of tech technology I mean there's infrared saunas there's you know regular infrared saunas there's you know regular infrared saunas there's you know regular heat saunas there's hot baths there's heat saunas there's hot baths there's heat saunas there's hot baths there's sauna blankets uh are they all the same sauna blankets uh are they all the same sauna blankets uh are they all the same but you're better does it make a but you're better does it make a but you're better does it make a difference do you have any data do we difference do you have any data do we difference do you have any data do we not know not know not know Derek yeah I mean there are not too many Derek yeah I mean there are not too many Derek yeah I mean there are not too many I don't want to offend anyone but it's I don't want to offend anyone but it's I don't want to offend anyone but it's like they're not they're not very good like they're not they're not very good like they're not they're not very good studies on on this yet studies on on this yet studies on on this yet um but there are some studies and it um but there are some studies and it um but there are some studies and it shows that you can go into you can use shows that you can go into you can use shows that you can go into you can use the infrared sauna and it's gonna the infrared sauna and it's gonna the infrared sauna and it's gonna the most studies are unlike the most studies are unlike the most studies are unlike um on skin on eczema and if it has a um on skin on eczema and if it has a um on skin on eczema and if it has a difference in eczema patients and difference in eczema patients and difference in eczema patients and children and also in adults and it seems children and also in adults and it seems children and also in adults and it seems actually to increase the moist of the

1:10actually to increase the moist of the actually to increase the moist of the skin and if you don't overdo it you skin and if you don't overdo it you skin and if you don't overdo it you won't get burned there was also one of won't get burned there was also one of won't get burned there was also one of the results for infrared for infrared the results for infrared for infrared the results for infrared for infrared yeah you can burn yourself actually from yeah you can burn yourself actually from yeah you can burn yourself actually from that but there are I think it's a that but there are I think it's a that but there are I think it's a difficult thing to to to go into difficult thing to to to go into difficult thing to to to go into infrared sonar research because infrared sonar research because infrared sonar research because there are different lengths um there are different lengths um there are different lengths um of disorder exactly and there are the of disorder exactly and there are the of disorder exactly and there are the the short the mid and the long length of the short the mid and the long length of the short the mid and the long length of of wavelengths so it's it's very of wavelengths so it's it's very of wavelengths so it's it's very difficult to compare also these studies difficult to compare also these studies difficult to compare also these studies so some saunas have only the long so some saunas have only the long so some saunas have only the long wavelengths and some have the near wavelengths and some have the near wavelengths and some have the near combined with I mean it's it's different combined with I mean it's it's different combined with I mean it's it's different it's a little bit difficult to go into it's a little bit difficult to go into it's a little bit difficult to go into that um we need more we need more data that um we need more we need more data that um we need more we need more data but yeah but they work and they work and but yeah but they work and they work and but yeah but they work and they work and they work and and what about like a hot they work and and what about like a hot they work and and what about like a hot bath because many people don't own a bath because many people don't own a bath because many people don't own a sauna yeah what about a hot bath does

1:11sauna yeah what about a hot bath does sauna yeah what about a hot bath does that work yeah hot baths are very good that work yeah hot baths are very good that work yeah hot baths are very good actually it seems so there are more actually it seems so there are more actually it seems so there are more studies on this studies on this studies on this um and I can just give an example um and I can just give an example um and I can just give an example um it should be as hard as you can um it should be as hard as you can um it should be as hard as you can handle it or it should not matter no no handle it or it should not matter no no handle it or it should not matter no no no no no it shouldn't be no no no it shouldn't be no no no it shouldn't be um so there are studies in where they um so there are studies in where they um so there are studies in where they have um tested type 2 diabetic patients have um tested type 2 diabetic patients have um tested type 2 diabetic patients and looked at glucose levels uh where and looked at glucose levels uh where and looked at glucose levels uh where they have been in a hot bath they use they have been in a hot bath they use they have been in a hot bath they use the hot bath for the hot bath for the hot bath for um three weeks and they saw that the um three weeks and they saw that the um three weeks and they saw that the type 2 diabetic patients who was in the type 2 diabetic patients who was in the type 2 diabetic patients who was in the study they actually lowered their hb1c study they actually lowered their hb1c study they actually lowered their hb1c uh yeah and yeah yeah it shows the the uh yeah and yeah yeah it shows the the uh yeah and yeah yeah it shows the the amount of how much sugar over a period amount of how much sugar over a period amount of how much sugar over a period of time they have in the blood and there of time they have in the blood and there of time they have in the blood and there are also studies showing that that is are also studies showing that that is are also studies showing that that is like just on the temperature was 39 to like just on the temperature was 39 to like just on the temperature was 39 to 40 degrees Celsius

1:12yeah okay so that you can use that right yeah okay so that you can use that right but bats can be affected but they're but bats can be affected but they're but bats can be affected but they're different than sonism we don't know if different than sonism we don't know if different than sonism we don't know if they activate all the same Pathways or they activate all the same Pathways or they activate all the same Pathways or do they do they do they uh not the same but it's also the diving uh not the same but it's also the diving uh not the same but it's also the diving response because you also go into the response because you also go into the response because you also go into the the hot water right but it seems that it the hot water right but it seems that it the hot water right but it seems that it also activates the brown fat and it but also activates the brown fat and it but also activates the brown fat and it but that is not tested uh like my study that is not tested uh like my study that is not tested uh like my study exactly what they have measured what exactly what they have measured what exactly what they have measured what happens if they're hot bath but you happens if they're hot bath but you happens if they're hot bath but you activate your metabolism as well and you activate your metabolism as well and you activate your metabolism as well and you must do that because they also lower must do that because they also lower must do that because they also lower that blood pressure heart rate and also that blood pressure heart rate and also that blood pressure heart rate and also um the blood sugar but the other study um the blood sugar but the other study um the blood sugar but the other study about the pain showed that you can have about the pain showed that you can have about the pain showed that you can have a pain relief if you go into a heart a pain relief if you go into a heart a pain relief if you go into a heart bath at 20 degrees Celsius which is like bath at 20 degrees Celsius which is like bath at 20 degrees Celsius which is like on the middle side not too cold but not on the middle side not too cold but not on the middle side not too cold but not too hot but it's like yeah and also too hot but it's like yeah and also too hot but it's like yeah and also another story showed like 25 to 27 another story showed like 25 to 27 another story showed like 25 to 27 degrees also had pain relief effects so

1:13degrees also had pain relief effects so degrees also had pain relief effects so you can have many many different you can have many many different you can have many many different temperatures doing all this so I just temperatures doing all this so I just temperatures doing all this so I just think that it also shows that you should think that it also shows that you should think that it also shows that you should vary the temperature and even the vary the temperature and even the vary the temperature and even the temperature just being different from temperature just being different from temperature just being different from your skin is going to actually it makes your skin is going to actually it makes your skin is going to actually it makes a difference so so basically you don't a difference so so basically you don't a difference so so basically you don't have to live by the North Sea in the have to live by the North Sea in the have to live by the North Sea in the winter to to do this right you can use a winter to to do this right you can use a winter to to do this right you can use a cold shower and a hot bath and most cold shower and a hot bath and most cold shower and a hot bath and most people have access to that you can do people have access to that you can do people have access to that you can do cold showers you can alternate back and cold showers you can alternate back and cold showers you can alternate back and forth you can do them independently forth you can do them independently forth you can do them independently right this is all stuff that we most right this is all stuff that we most right this is all stuff that we most people have access to but it but you people have access to but it but you people have access to but it but you think it's worth the investment to buy think it's worth the investment to buy think it's worth the investment to buy some type of sauna a sauna blanket a some type of sauna a sauna blanket a some type of sauna a sauna blanket a small sauna for your house or a cold small sauna for your house or a cold small sauna for your house or a cold plunge yeah I think so if you if you plunge yeah I think so if you if you plunge yeah I think so if you if you if we look at all the things we spend if we look at all the things we spend if we look at all the things we spend our money on for our health yeah it's a our money on for our health yeah it's a our money on for our health yeah it's a gift that keeps on giving I put a steam gift that keeps on giving I put a steam gift that keeps on giving I put a steam shower in my bathroom really like 23 shower in my bathroom really like 23 shower in my bathroom really like 23 years ago and I I it's still working

1:14years ago and I I it's still working years ago and I I it's still working I've had to replace the glass A little I've had to replace the glass A little I've had to replace the glass A little bit around the shower but basically it's bit around the shower but basically it's bit around the shower but basically it's it's the gift that keeps on giving and I it's the gift that keeps on giving and I it's the gift that keeps on giving and I just have a big bathtub and I fill it just have a big bathtub and I fill it just have a big bathtub and I fill it with cold water I don't know much yeah with cold water I don't know much yeah with cold water I don't know much yeah but it's it's something I've been doing but it's it's something I've been doing but it's it's something I've been doing for so long and I find it one of the for so long and I find it one of the for so long and I find it one of the most powerful Health enhancing most powerful Health enhancing most powerful Health enhancing Technologies out there and it's it's Technologies out there and it's it's Technologies out there and it's it's basically very inexpensive or or can be basically very inexpensive or or can be basically very inexpensive or or can be close to free Tempe we can be almost close to free Tempe we can be almost close to free Tempe we can be almost free but actually I think people should free but actually I think people should free but actually I think people should start thinking about this like for start thinking about this like for start thinking about this like for example exercising and going to the gym example exercising and going to the gym example exercising and going to the gym or buying your exercise equipment yeah or buying your exercise equipment yeah or buying your exercise equipment yeah you have to exercise your nervous system you have to exercise your nervous system you have to exercise your nervous system also and you have to buy some equipment also and you have to buy some equipment also and you have to buy some equipment for this because this is training your for this because this is training your for this because this is training your physiology but also your your mentals physiology but also your your mentals physiology but also your your mentals your health so this is this is doing a your health so this is this is doing a your health so this is this is doing a lot more I think of course the exercise lot more I think of course the exercise lot more I think of course the exercise is actually doing some of the same is actually doing some of the same is actually doing some of the same things but here you could do it really things but here you could do it really things but here you could do it really rapidly and you can mix this but you rapidly and you can mix this but you rapidly and you can mix this but you have to invest in it and you have to have to invest in it and you have to have to invest in it and you have to people just have to get used to the

1:15people just have to get used to the people just have to get used to the thought of like exercising your nervous thought of like exercising your nervous thought of like exercising your nervous system I think well this is so exciting system I think well this is so exciting system I think well this is so exciting because you know there's all these because you know there's all these because you know there's all these people talking about biohacking this and people talking about biohacking this and people talking about biohacking this and biohacking that but you're a PhD biohacking that but you're a PhD biohacking that but you're a PhD research scientist and you spent your research scientist and you spent your research scientist and you spent your career focusing on the biology of hot career focusing on the biology of hot career focusing on the biology of hot and cold stress and how that can and cold stress and how that can and cold stress and how that can activate our body's own innate healing activate our body's own innate healing activate our body's own innate healing systems and even activate our longevity systems and even activate our longevity systems and even activate our longevity Pathways which I think is just Pathways which I think is just Pathways which I think is just phenomenal if you love that last video phenomenal if you love that last video phenomenal if you love that last video you're gonna love the next one check it you're gonna love the next one check it you're gonna love the next one check it out here if we completely eliminated out here if we completely eliminated out here if we completely eliminated heart disease and cancer from the face heart disease and cancer from the face heart disease and cancer from the face of the Earth of the Earth of the Earth that we would maybe extend Life by three that we would maybe extend Life by three that we would maybe extend Life by three to five years to five years to five years which is insane when you think about which is insane when you think about which is insane when you think about these are the two biggest killers on the these are the two biggest killers on the these are the two biggest killers on the planet why wouldn't we lend look to be planet why wouldn't we lend look to be planet why wouldn't we lend look to be 120. it's because we're not

How To Use HEAT COLD Immersion For Longevity INCREASING LIFESPAN Susanna S berg