How to BURN FAT Using COLD EXPOSURE Dr Susanna S berg
00:00when you submerge into cold water you when you submerge into cold water you have an increase in endorphins as well have an increase in endorphins as well have an increase in endorphins as well you activate your immune system you have you activate your immune system you have you activate your immune system you have more endorphins in your body which will more endorphins in your body which will more endorphins in your body which will give you that's your natural painkiller give you that's your natural painkiller give you that's your natural painkiller we say it's definitely not gonna only we say it's definitely not gonna only we say it's definitely not gonna only give you pain relief physically but also give you pain relief physically but also give you pain relief physically but also means means means [Music] [Music] [Music] I want to start off by talking about I want to start off by talking about I want to start off by talking about Brown Brown Brown all right can you start by sharing some all right can you start by sharing some all right can you start by sharing some of your research on Brown fat and why of your research on Brown fat and why of your research on Brown fat and why it's important for our health so the it's important for our health so the it's important for our health so the brown fat brown fat brown fat it's my research area and has been for it's my research area and has been for it's my research area and has been for about like more than six years during my about like more than six years during my about like more than six years during my PhD PhD PhD um um um and this is like the healthy kind of fat and this is like the healthy kind of fat and this is like the healthy kind of fat that we have in our in our body so you that we have in our in our body so you that we have in our in our body so you can compare the brown fats ability to can compare the brown fats ability to can compare the brown fats ability to burn calories just like muscles but we burn calories just like muscles but we burn calories just like muscles but we have less brown fat than compared to
01:00have less brown fat than compared to have less brown fat than compared to muscle tissue of course so the brown fat muscle tissue of course so the brown fat muscle tissue of course so the brown fat is the healthy tissue if you activate is the healthy tissue if you activate is the healthy tissue if you activate that then it will burn calories in your that then it will burn calories in your that then it will burn calories in your body and that's kind of like very body and that's kind of like very body and that's kind of like very different from our white fat which different from our white fat which different from our white fat which people have heard about of course so the people have heard about of course so the people have heard about of course so the white fat we want to get rid of that white fat we want to get rid of that white fat we want to get rid of that that stores energy in our body and the that stores energy in our body and the that stores energy in our body and the brown fat brown fat um is energy in the body so it burns um is energy in the body so it burns um is energy in the body so it burns calories calories calories so essentially well first of all we have so essentially well first of all we have so essentially well first of all we have a lexicon like a language thing with fat a lexicon like a language thing with fat a lexicon like a language thing with fat being called a certain thing because being called a certain thing because being called a certain thing because when we think about fat in our culture when we think about fat in our culture when we think about fat in our culture it's something that we want to get rid it's something that we want to get rid it's something that we want to get rid of yeah and this kind of flies in the of yeah and this kind of flies in the of yeah and this kind of flies in the face of that because it's like a fat face of that because it's like a fat face of that because it's like a fat structure yeah but it's different structure yeah but it's different structure yeah but it's different because what makes it brown by the way because what makes it brown by the way because what makes it brown by the way yeah so it in in color it's also very yeah so it in in color it's also very yeah so it in in color it's also very different from the white as you just different from the white as you just different from the white as you just said so it's brown and it's brown said so it's brown and it's brown said so it's brown and it's brown because there are so many mitochondria because there are so many mitochondria because there are so many mitochondria in the cell uh compared to the white fat in the cell uh compared to the white fat in the cell uh compared to the white fat which is it probably have a few
02:00which is it probably have a few which is it probably have a few mitochondria but a big white fat droplet mitochondria but a big white fat droplet mitochondria but a big white fat droplet in the middle whereas the brown fat has in the middle whereas the brown fat has in the middle whereas the brown fat has all these mitochondria which makes this all these mitochondria which makes this all these mitochondria which makes this special brownish color special brownish color special brownish color um and it has many small um and it has many small um and it has many small droplets inside of it so it can easily droplets inside of it so it can easily droplets inside of it so it can easily burn that white fat droplets inside and burn that white fat droplets inside and burn that white fat droplets inside and that increase the energy expenditure in that increase the energy expenditure in that increase the energy expenditure in that way but the color is just because that way but the color is just because that way but the color is just because of the the mitochondria so essentially of the the mitochondria so essentially of the the mitochondria so essentially if we have more Brown fat on our bodies if we have more Brown fat on our bodies if we have more Brown fat on our bodies on our frame we will have a higher on our frame we will have a higher on our frame we will have a higher metabolic rate in a sense or we'll be metabolic rate in a sense or we'll be metabolic rate in a sense or we'll be spending more energy than if we had less spending more energy than if we had less spending more energy than if we had less yeah X exactly yeah so you can also work yeah X exactly yeah so you can also work yeah X exactly yeah so you can also work on that so just like the muscles this is on that so just like the muscles this is on that so just like the muscles this is a plastic tissue so it can grow and it a plastic tissue so it can grow and it a plastic tissue so it can grow and it can decrease can decrease can decrease all right let's talk about growing it all right let's talk about growing it all right let's talk about growing it because it sounds good you know if we because it sounds good you know if we because it sounds good you know if we can have some specific type of tissue can have some specific type of tissue can have some specific type of tissue added to our frame like muscle is added to our frame like muscle is added to our frame like muscle is something that we can go and train and
03:00something that we can go and train and something that we can go and train and make more of we get all these metabolic make more of we get all these metabolic make more of we get all these metabolic benefits how do we train our Brown fat benefits how do we train our Brown fat benefits how do we train our Brown fat so we get those metabolic benefits well so we get those metabolic benefits well so we get those metabolic benefits well the best and most potent way that you the best and most potent way that you the best and most potent way that you can activate the brown fat is by cold so can activate the brown fat is by cold so can activate the brown fat is by cold so um the the brown fat was discovered in um the the brown fat was discovered in um the the brown fat was discovered in 1551 by this naturalist who discovered 1551 by this naturalist who discovered 1551 by this naturalist who discovered this in in animals and he found out that this in in animals and he found out that this in in animals and he found out that this was present in hibernating animals this was present in hibernating animals this was present in hibernating animals so it has everything to do with keeping so it has everything to do with keeping so it has everything to do with keeping you warm so this is a temperature you warm so this is a temperature you warm so this is a temperature regulating organ that we have in the regulating organ that we have in the regulating organ that we have in the body so that in that sense it's very body so that in that sense it's very body so that in that sense it's very different in function from our muscle different in function from our muscle different in function from our muscle cells and it's very different from the cells and it's very different from the cells and it's very different from the white fat which we just discussed but white fat which we just discussed but white fat which we just discussed but the the brown fat the the brown fat the the brown fat um is then built to keep you warm so it um is then built to keep you warm so it um is then built to keep you warm so it increases what we call thermogenesis so increases what we call thermogenesis so increases what we call thermogenesis so upon cold activation or stimulation to upon cold activation or stimulation to upon cold activation or stimulation to the body on your skin as soon as you get the body on your skin as soon as you get the body on your skin as soon as you get a little bit cold on your skin the cold a little bit cold on your skin the cold
04:00a little bit cold on your skin the cold receptors in the skin will send signals receptors in the skin will send signals receptors in the skin will send signals to to the brain where we have our to to the brain where we have our to to the brain where we have our temperature regulating Center so the temperature regulating Center so the temperature regulating Center so the temperature regulating Center in temperature regulating Center in temperature regulating Center in hypothalamus is always like controlling hypothalamus is always like controlling hypothalamus is always like controlling are you too hot are you too cold and are you too hot are you too cold and are you too hot are you too cold and always like sending messages to the rest always like sending messages to the rest always like sending messages to the rest of the body so if you get really cold of the body so if you get really cold of the body so if you get really cold for example going into cold water or you for example going into cold water or you for example going into cold water or you go out in the cold wind you will have go out in the cold wind you will have go out in the cold wind you will have these receptors activated and these receptors activated and these receptors activated and immediately the brain will send out no immediately the brain will send out no immediately the brain will send out no adrenaline and that's going to activate adrenaline and that's going to activate adrenaline and that's going to activate your brown fat cells your brown fat cells your brown fat cells immediately so this goes very fast immediately so this goes very fast immediately so this goes very fast because the brown Fat's purpose is to because the brown Fat's purpose is to because the brown Fat's purpose is to keep you warm from the inside so it's keep you warm from the inside so it's keep you warm from the inside so it's kind of like a radiator and the brain is kind of like a radiator and the brain is kind of like a radiator and the brain is like a thermostat so always regulating like a thermostat so always regulating like a thermostat so always regulating are you perfectly in Balance to save are you perfectly in Balance to save are you perfectly in Balance to save your organs from not getting hypothermic your organs from not getting hypothermic your organs from not getting hypothermic and even also hyperthermic so it's just and even also hyperthermic so it's just and even also hyperthermic so it's just regulating you all the time into the regulating you all the time into the regulating you all the time into the perfect temperature balance and to do perfect temperature balance and to do perfect temperature balance and to do that it needs energy and to create this
05:00that it needs energy and to create this that it needs energy and to create this heat in your body so that's why it's heat in your body so that's why it's heat in your body so that's why it's part of our metabolism that's so part of our metabolism that's so part of our metabolism that's so fascinating and this was discovered fascinating and this was discovered fascinating and this was discovered hundreds of years ago and now we're hundreds of years ago and now we're hundreds of years ago and now we're finally getting a lot of finally getting a lot of finally getting a lot of clinical data just kind of affirming the clinical data just kind of affirming the clinical data just kind of affirming the efficacy of brown fat what it's doing efficacy of brown fat what it's doing efficacy of brown fat what it's doing and also how we can build it so with and also how we can build it so with and also how we can build it so with cold exposure I'm curious where are cold exposure I'm curious where are cold exposure I'm curious where are brown fat areas on our bodies like you brown fat areas on our bodies like you brown fat areas on our bodies like you mentioned having those exposure mentioned having those exposure mentioned having those exposure basically our brain is picking up this basically our brain is picking up this basically our brain is picking up this data do we just start growing Brown fat data do we just start growing Brown fat data do we just start growing Brown fat on our fingertips or where is Brown fat on our fingertips or where is Brown fat on our fingertips or where is Brown fat located yeah it's a really good question when I started my research I didn't when I started my research I didn't really understand why the location is as really understand why the location is as really understand why the location is as it is because what we see from studies it is because what we see from studies it is because what we see from studies also in rodents and mice but also also in rodents and mice but also also in rodents and mice but also confirmed in human studies there's a confirmed in human studies there's a confirmed in human studies there's a nice paper by Leitner Adele from 2017 nice paper by Leitner Adele from 2017 nice paper by Leitner Adele from 2017 showing from Pet City overlays of showing from Pet City overlays of showing from Pet City overlays of um many subjects that have put this
06:00um many subjects that have put this um many subjects that have put this overlays of pet city scannings where we overlays of pet city scannings where we overlays of pet city scannings where we can see with our eyes where the brown can see with our eyes where the brown can see with our eyes where the brown fat is located so they found six fat is located so they found six fat is located so they found six locations in the body where you can grow locations in the body where you can grow locations in the body where you can grow actually also Brown fat because just actually also Brown fat because just actually also Brown fat because just because you have six Depots at six because you have six Depots at six because you have six Depots at six different places where you can have this different places where you can have this different places where you can have this doesn't mean that you have it all the doesn't mean that you have it all the doesn't mean that you have it all the places doesn't mean that you have a lot places doesn't mean that you have a lot places doesn't mean that you have a lot of it and it doesn't mean that you don't of it and it doesn't mean that you don't of it and it doesn't mean that you don't have it at all also but it just means have it at all also but it just means have it at all also but it just means that you can grow it at least in these that you can grow it at least in these that you can grow it at least in these six locations so the biggest Depot is six locations so the biggest Depot is six locations so the biggest Depot is located just under your superclubicular located just under your superclubicular located just under your superclubicular bone so you can almost touch it actually bone so you can almost touch it actually bone so you can almost touch it actually so if you like so if you like so if you like um um feel it right here so I'm just super feel it right here so I'm just super feel it right here so I'm just super clavicular bone clavicular bone clavicular bone clavicles yeah clavicles yeah clavicles yeah um and it's just located like one um and it's just located like one um and it's just located like one millimeter to two millimeters just millimeter to two millimeters just millimeter to two millimeters just beneath your skin and we measured that beneath your skin and we measured that beneath your skin and we measured that in in my studies to see how close to the in in my studies to see how close to the in in my studies to see how close to the surface of the skin it it's located so surface of the skin it it's located so surface of the skin it it's located so here we have the largest Depot
07:00here we have the largest Depot here we have the largest Depot um very close to the brain very close to um very close to the brain very close to um very close to the brain very close to our central nervous system our central nervous system our central nervous system um actually touching that because it um actually touching that because it um actually touching that because it needs the signal from the brain and also needs the signal from the brain and also needs the signal from the brain and also close to our vital organs so then also close to our vital organs so then also close to our vital organs so then also down the spine around our kidneys and down the spine around our kidneys and down the spine around our kidneys and around our heart and then in our armpits around our heart and then in our armpits around our heart and then in our armpits so it really makes sense that it's so it really makes sense that it's so it really makes sense that it's located where it can send out heat and located where it can send out heat and located where it can send out heat and it can receive messages from the brain it can receive messages from the brain it can receive messages from the brain when we get a little bit cold because when we get a little bit cold because when we get a little bit cold because the message is going to the brain but the message is going to the brain but the message is going to the brain but there's also a direct pathway from your there's also a direct pathway from your there's also a direct pathway from your skin directly to the brown fat so it's skin directly to the brown fat so it's skin directly to the brown fat so it's located very smart from nature I would located very smart from nature I would located very smart from nature I would say to save you that's so fascinating so say to save you that's so fascinating so say to save you that's so fascinating so there's more to our collarbones than there's more to our collarbones than there's more to our collarbones than just the look of them that's so cool so just the look of them that's so cool so just the look of them that's so cool so you are really the voice right now of you are really the voice right now of you are really the voice right now of cold therapy and so many people are cold therapy and so many people are cold therapy and so many people are quoting you and it's such an honor to quoting you and it's such an honor to quoting you and it's such an honor to have you here to talk about this stuff have you here to talk about this stuff have you here to talk about this stuff because you just mentioned this is
08:00because you just mentioned this is because you just mentioned this is basically it's the opportunity to take basically it's the opportunity to take basically it's the opportunity to take our Brown fat to the gym and they're a our Brown fat to the gym and they're a our Brown fat to the gym and they're a myriad of other health benefits we're myriad of other health benefits we're myriad of other health benefits we're going to talk about of course with cold going to talk about of course with cold going to talk about of course with cold exposure exposure exposure but but but is there a historical context from your is there a historical context from your is there a historical context from your Homeland in utilizing cold therapy let's Homeland in utilizing cold therapy let's Homeland in utilizing cold therapy let's talk a little bit about that and let's talk a little bit about that and let's talk a little bit about that and let's talk about how we can start to use cold talk about how we can start to use cold talk about how we can start to use cold therapy ourselves therapy ourselves therapy ourselves but I want to go back in history a but I want to go back in history a but I want to go back in history a little bit right now because I think little bit right now because I think little bit right now because I think that this was kind of literally swimming that this was kind of literally swimming that this was kind of literally swimming around you for a while before you was around you for a while before you was around you for a while before you was you were like I gotta see what this is you were like I gotta see what this is you were like I gotta see what this is all about so yeah we've been in all about so yeah we've been in all about so yeah we've been in Tippin known for winter swimming for Tippin known for winter swimming for Tippin known for winter swimming for many many years and we're doing this for many many years and we're doing this for many many years and we're doing this for hundreds of years I've been going back a hundreds of years I've been going back a hundreds of years I've been going back a bit in in history and found old footage bit in in history and found old footage bit in in history and found old footage in from from Danish archives showing in from from Danish archives showing in from from Danish archives showing that we've been doing this for uh that we've been doing this for uh that we've been doing this for uh hundreds of years and so it's kind of hundreds of years and so it's kind of hundreds of years and so it's kind of like a cultural thing that we do and not like a cultural thing that we do and not like a cultural thing that we do and not because we are saying that already back because we are saying that already back because we are saying that already back then we said oh it's healthy but we
09:00then we said oh it's healthy but we then we said oh it's healthy but we couldn't really explain why it's kind of couldn't really explain why it's kind of couldn't really explain why it's kind of just a viking thing from Denmark that we just a viking thing from Denmark that we just a viking thing from Denmark that we just do this we don't have a sonar just do this we don't have a sonar just do this we don't have a sonar culture in in Denmark that goes way back culture in in Denmark that goes way back culture in in Denmark that goes way back but we do have the winter swimming so um but we do have the winter swimming so um but we do have the winter swimming so um this was kind of like a quick thing for this was kind of like a quick thing for this was kind of like a quick thing for me to pick up when I started my research me to pick up when I started my research me to pick up when I started my research in in the brown fat because cold in in the brown fat because cold in in the brown fat because cold activation well everything has been activation well everything has been activation well everything has been studied regarding the rodents and studied regarding the rodents and studied regarding the rodents and exposing them to cold air but when it exposing them to cold air but when it exposing them to cold air but when it comes to human studies there was a few comes to human studies there was a few comes to human studies there was a few studies about uh activating the brown studies about uh activating the brown studies about uh activating the brown fat in in cold rooms and going with a fat in in cold rooms and going with a fat in in cold rooms and going with a coat was stand wearing that and that coat was stand wearing that and that coat was stand wearing that and that activated the brown fat activated the brown fat activated the brown fat but there was nothing of that I was but there was nothing of that I was but there was nothing of that I was really feeling that could be a really really feeling that could be a really really feeling that could be a really good advice or something that we can good advice or something that we can good advice or something that we can tell people to do which they will find tell people to do which they will find tell people to do which they will find also fun and um yeah so I wanted to also fun and um yeah so I wanted to also fun and um yeah so I wanted to apply something that people could use apply something that people could use apply something that people could use and find as an activity just like sport and find as an activity just like sport and find as an activity just like sport for example
10:00for example for example um um but in Finland for example they've been but in Finland for example they've been but in Finland for example they've been doing sauna and contrast therapy with doing sauna and contrast therapy with doing sauna and contrast therapy with the sauna and rolling in the snow or the sauna and rolling in the snow or the sauna and rolling in the snow or bathing in in the sea they're also done bathing in in the sea they're also done bathing in in the sea they're also done this for many many years so in this for many many years so in this for many many years so in Scandinavia we really have a culture for Scandinavia we really have a culture for Scandinavia we really have a culture for this it's growing and also I think this it's growing and also I think this it's growing and also I think especially after Corona where everybody especially after Corona where everybody especially after Corona where everybody started to plunge everywhere just to get started to plunge everywhere just to get started to plunge everywhere just to get a little bit of excitement I think a little bit of excitement I think a little bit of excitement I think because of the release of norepinephrine because of the release of norepinephrine because of the release of norepinephrine and and and and and and dopamine and yeah so really to get that dopamine and yeah so really to get that dopamine and yeah so really to get that energy kick and have some fun in your energy kick and have some fun in your energy kick and have some fun in your everyday life so I think it's a very everyday life so I think it's a very everyday life so I think it's a very Scandinavian thing to win to swim as we Scandinavian thing to win to swim as we Scandinavian thing to win to swim as we call it but co-plunging is actually call it but co-plunging is actually call it but co-plunging is actually happening happening around the world and happening happening around the world and happening happening around the world and I found out after I started actually I found out after I started actually I found out after I started actually writing my book a winter swimming Russia writing my book a winter swimming Russia writing my book a winter swimming Russia like in China even South Africa and also like in China even South Africa and also like in China even South Africa and also polar bear that's the US right so and in polar bear that's the US right so and in polar bear that's the US right so and in Australia and I figured wow so many
11:00Australia and I figured wow so many Australia and I figured wow so many places people actually do this but it's places people actually do this but it's places people actually do this but it's still very Niche and we really just need still very Niche and we really just need still very Niche and we really just need to undress what is actually happening to undress what is actually happening to undress what is actually happening and that's why I wanted to do this kind and that's why I wanted to do this kind and that's why I wanted to do this kind of research so go into the mechanism of research so go into the mechanism of research so go into the mechanism yeah one of my favorite Parts about the yeah one of my favorite Parts about the yeah one of my favorite Parts about the book of course the science is wonderful book of course the science is wonderful book of course the science is wonderful but the visual aspect of it to see all but the visual aspect of it to see all but the visual aspect of it to see all of these cultures you know seeing folks of these cultures you know seeing folks of these cultures you know seeing folks in China seeing folks that as you in China seeing folks that as you in China seeing folks that as you mentioned the Polar Bear Club here in mentioned the Polar Bear Club here in mentioned the Polar Bear Club here in the United States the United States the United States and just to know that this practice has and just to know that this practice has and just to know that this practice has been going on for centuries and it just been going on for centuries and it just been going on for centuries and it just on the surface if we're not really on the surface if we're not really on the surface if we're not really acclimated to anything natural really in acclimated to anything natural really in acclimated to anything natural really in our in our lives today where we're just our in our lives today where we're just our in our lives today where we're just kind of shut off from nature kind of shut off from nature kind of shut off from nature and we might see that as just super and we might see that as just super and we might see that as just super weird like what's wrong with these weird like what's wrong with these weird like what's wrong with these people going in this cold water like people going in this cold water like people going in this cold water like they're crazy yeah you know and to they're crazy yeah you know and to they're crazy yeah you know and to understand all of the the vital aspects understand all of the the vital aspects understand all of the the vital aspects of it right because of it right because of it right because for the majority of the time these folks for the majority of the time these folks for the majority of the time these folks are doing this for a reason whether it's
12:00are doing this for a reason whether it's are doing this for a reason whether it's physical or mental development you know physical or mental development you know physical or mental development you know strength and endurance and resilience strength and endurance and resilience strength and endurance and resilience and now again you have all this science and now again you have all this science and now again you have all this science to affirm this this practice and so to affirm this this practice and so to affirm this this practice and so that's what I want to talk about next that's what I want to talk about next that's what I want to talk about next because because because you mentioned the contrast therapy right you mentioned the contrast therapy right you mentioned the contrast therapy right we know about heat shock proteins well I we know about heat shock proteins well I we know about heat shock proteins well I think a lot of folks have heard about think a lot of folks have heard about think a lot of folks have heard about this by now with sauna but there are this by now with sauna but there are this by now with sauna but there are also cold shock proteins also cold shock proteins also cold shock proteins let's talk about that let's talk about that let's talk about that well that was a co-star puddings which well that was a co-star puddings which well that was a co-star puddings which are different and activated only in the are different and activated only in the are different and activated only in the cold cold cold um they have overlapping efficiency to um they have overlapping efficiency to um they have overlapping efficiency to activate or making the the cells activate or making the the cells activate or making the the cells stronger and repair the cells repair the stronger and repair the cells repair the stronger and repair the cells repair the proteins which get damaged with years so proteins which get damaged with years so proteins which get damaged with years so as we grow as we get older as we grow as we get older as we grow as we get older um our proteins also get damaged so the um our proteins also get damaged so the um our proteins also get damaged so the code shock or the cold stress proteins code shock or the cold stress proteins code shock or the cold stress proteins can repair the cells when you go into can repair the cells when you go into can repair the cells when you go into the cold and they are different from the
13:00the cold and they are different from the the cold and they are different from the heat shock proteins so that will have an heat shock proteins so that will have an heat shock proteins so that will have an overlapping benefit overlapping benefit overlapping benefit that's really cool that's really cool that's really cool that's really cool that's really cool that's really cool but again you just mentioned and I'm so but again you just mentioned and I'm so but again you just mentioned and I'm so glad that you started off by talking glad that you started off by talking glad that you started off by talking about this hypothalamus being kind of about this hypothalamus being kind of about this hypothalamus being kind of this master regulator of our temperature this master regulator of our temperature this master regulator of our temperature and it's always trying to modulate and it's always trying to modulate and it's always trying to modulate things yeah and it gets stronger with things yeah and it gets stronger with things yeah and it gets stronger with exposures to things and kind of like exposures to things and kind of like exposures to things and kind of like broadens that spectrum of your ability broadens that spectrum of your ability broadens that spectrum of your ability to adapt and it's a prime Primal like to adapt and it's a prime Primal like to adapt and it's a prime Primal like primary thing for our Evolution really primary thing for our Evolution really primary thing for our Evolution really for us to survive you know so us for us to survive you know so us for us to survive you know so us strengthening that and also this kind of strengthening that and also this kind of strengthening that and also this kind of being the seat if we're talking about being the seat if we're talking about being the seat if we're talking about the hypothalamus it's the integration of the hypothalamus it's the integration of the hypothalamus it's the integration of our nervous system and our endocrine our nervous system and our endocrine our nervous system and our endocrine system right and so this being a seat of system right and so this being a seat of system right and so this being a seat of stress regulation in our lives and we stress regulation in our lives and we stress regulation in our lives and we are stressed out today absolutely all are stressed out today absolutely all are stressed out today absolutely all right we'll throw a study up for folks right we'll throw a study up for folks right we'll throw a study up for folks yeah essentially you know this yeah essentially you know this yeah essentially you know this meta-analysis found that upwards of 80 meta-analysis found that upwards of 80 meta-analysis found that upwards of 80 of all physician visits today are for of all physician visits today are for of all physician visits today are for stress related illnesses there's a stress related illnesses there's a stress related illnesses there's a stress component to it and I don't think stress component to it and I don't think stress component to it and I don't think that we give it much validation for the
14:00that we give it much validation for the that we give it much validation for the average person today because stress is average person today because stress is average person today because stress is invisible right it can't impact you as invisible right it can't impact you as invisible right it can't impact you as much as Smog or as much as the food that much as Smog or as much as the food that much as Smog or as much as the food that you're eating or the exercise you're not you're eating or the exercise you're not you're eating or the exercise you're not doing like these are all kind of doing like these are all kind of doing like these are all kind of tangible things we go after and we do tangible things we go after and we do tangible things we go after and we do but your thoughts create chemistry in but your thoughts create chemistry in but your thoughts create chemistry in your body right and so building up that your body right and so building up that your body right and so building up that stress bandwidth because I think it all stress bandwidth because I think it all stress bandwidth because I think it all is going into your overall stress load is going into your overall stress load is going into your overall stress load we might think that we're not that we might think that we're not that we might think that we're not that stressed but what if we are able to stressed but what if we are able to stressed but what if we are able to expand our capacity to deal with stress expand our capacity to deal with stress expand our capacity to deal with stress and that's one of the benefits that you and that's one of the benefits that you and that's one of the benefits that you found in your research with cold therapy found in your research with cold therapy found in your research with cold therapy let's talk about that yeah so um so let's talk about that yeah so um so let's talk about that yeah so um so definitely opening the window for how definitely opening the window for how definitely opening the window for how much stress that we can handle is much stress that we can handle is much stress that we can handle is something that the code can do and as something that the code can do and as something that the code can do and as you just said well I mean the the stress you just said well I mean the the stress you just said well I mean the the stress component that we have from a modern component that we have from a modern component that we have from a modern lifestyle is something that we need to lifestyle is something that we need to lifestyle is something that we need to address in a new way I think because address in a new way I think because address in a new way I think because what we have today is drip drip wise what we have today is drip drip wise what we have today is drip drip wise stress throughout the day and we don't
15:00stress throughout the day and we don't stress throughout the day and we don't really have a really good way of dealing really have a really good way of dealing really have a really good way of dealing with it with it with it exercise is a really good thing to do exercise is a really good thing to do exercise is a really good thing to do it's good to to expose yourself to what it's good to to expose yourself to what it's good to to expose yourself to what is called hermetic stresso so it's is called hermetic stresso so it's is called hermetic stresso so it's healthy stress so short-term stress healthy stress so short-term stress healthy stress so short-term stress which will build your cells stronger and which will build your cells stronger and which will build your cells stronger and if you don't overdo it you won't exhaust if you don't overdo it you won't exhaust if you don't overdo it you won't exhaust them so it's really important to to also them so it's really important to to also them so it's really important to to also that the message I really want to get that the message I really want to get that the message I really want to get out that stress is not only bad it's out that stress is not only bad it's out that stress is not only bad it's really also something really good if you really also something really good if you really also something really good if you do it correctly so the the short term do it correctly so the the short term do it correctly so the the short term um physical stress physical stress so um physical stress physical stress so um physical stress physical stress so not mental stress because mental stress not mental stress because mental stress not mental stress because mental stress is exactly what we have all day long in is exactly what we have all day long in is exactly what we have all day long in this modern society where we are this modern society where we are this modern society where we are stressed all the time with computers stressed all the time with computers stressed all the time with computers emails or phone calls and we're getting emails or phone calls and we're getting emails or phone calls and we're getting interrupted all the time so we don't interrupted all the time so we don't interrupted all the time so we don't really have the time to relax and just really have the time to relax and just really have the time to relax and just to process actually what is happening in to process actually what is happening in to process actually what is happening in our lives so the stress is definitely
16:00our lives so the stress is definitely our lives so the stress is definitely there but the code can both reset your there but the code can both reset your there but the code can both reset your thoughts and your stress immediately as thoughts and your stress immediately as thoughts and your stress immediately as you submerge into cold water but it can you submerge into cold water but it can you submerge into cold water but it can also have stress relief on a long term also have stress relief on a long term also have stress relief on a long term so by increasing your stress resilience so by increasing your stress resilience so by increasing your stress resilience so opening that window yeah but you can so opening that window yeah but you can so opening that window yeah but you can say as you just asked me about my say as you just asked me about my say as you just asked me about my research so research so research so the physiological the physiological the physiological um you can say reason or course behind um you can say reason or course behind um you can say reason or course behind all this is inflammation so if you can all this is inflammation so if you can all this is inflammation so if you can decrease your stress level uh mentally decrease your stress level uh mentally decrease your stress level uh mentally and physically you will lower your and physically you will lower your and physically you will lower your inflammation inflammation is the root inflammation inflammation is the root inflammation inflammation is the root cause of many modern lifestyle diseases cause of many modern lifestyle diseases cause of many modern lifestyle diseases so if we can decrease that and also so if we can decrease that and also so if we can decrease that and also neurological diseases such as depression neurological diseases such as depression neurological diseases such as depression anxiety Alzheimer's disease have all anxiety Alzheimer's disease have all anxiety Alzheimer's disease have all been associated with increased been associated with increased been associated with increased inflammation and stress so that's why I inflammation and stress so that's why I inflammation and stress so that's why I wanted to do this kind of like basic wanted to do this kind of like basic wanted to do this kind of like basic research so I wanted to go back and look research so I wanted to go back and look research so I wanted to go back and look at like how can we stay healthy how can
17:00at like how can we stay healthy how can at like how can we stay healthy how can we lower inflammation and stress in body we lower inflammation and stress in body we lower inflammation and stress in body and mind and mind and mind um and I kind of like in my search for um and I kind of like in my search for um and I kind of like in my search for that came back to Nature it sounds that came back to Nature it sounds that came back to Nature it sounds romantic but it's not like that it's romantic but it's not like that it's romantic but it's not like that it's it's really from a scientific point of it's really from a scientific point of it's really from a scientific point of view how can we use natural stressors so view how can we use natural stressors so view how can we use natural stressors so this is like again healthy stresses to this is like again healthy stresses to this is like again healthy stresses to get rid of the inflammation in the body get rid of the inflammation in the body get rid of the inflammation in the body so we need to get through the body to so we need to get through the body to so we need to get through the body to get to the mind right so if we can lower get to the mind right so if we can lower get to the mind right so if we can lower that inflammation in the body we will that inflammation in the body we will that inflammation in the body we will lower the stress in your body and your lower the stress in your body and your lower the stress in your body and your brain and you will lower your you have a brain and you will lower your you have a brain and you will lower your you have a lower stress level in in your life and lower stress level in in your life and lower stress level in in your life and that's gonna decrease your blood that's gonna decrease your blood that's gonna decrease your blood pressure heart rate basic heart rate and pressure heart rate basic heart rate and pressure heart rate basic heart rate and it's gonna decrease your increase your it's gonna decrease your increase your it's gonna decrease your increase your insulin sensitivity which is actually insulin sensitivity which is actually insulin sensitivity which is actually some of the findings from my research some of the findings from my research some of the findings from my research also what are the things that I just also what are the things that I just also what are the things that I just mentioned so yeah mentioned so yeah mentioned so yeah it's blowing my mind right now you know it's blowing my mind right now you know it's blowing my mind right now you know especially with this inflammation especially with this inflammation especially with this inflammation component because you just said it's
18:00component because you just said it's component because you just said it's it's behind so many of our chronic it's behind so many of our chronic it's behind so many of our chronic ailments but we tend to think about it ailments but we tend to think about it ailments but we tend to think about it superficially like if something is like superficially like if something is like superficially like if something is like inflamed you know maybe it's an injury inflamed you know maybe it's an injury inflamed you know maybe it's an injury or something like that yeah some cold or something like that yeah some cold or something like that yeah some cold maybe can help to suppress some maybe can help to suppress some maybe can help to suppress some inflammation but we're talking about inflammation but we're talking about inflammation but we're talking about chronic inflammation as well and of chronic inflammation as well and of chronic inflammation as well and of course it can help with acute course it can help with acute course it can help with acute inflammation but just that low-grade inflammation but just that low-grade inflammation but just that low-grade fire and you mentioned it's like a fire and you mentioned it's like a fire and you mentioned it's like a dripping action with stress in our world dripping action with stress in our world dripping action with stress in our world today basically we're like waterboarding today basically we're like waterboarding today basically we're like waterboarding ourselves with stress over time and ourselves with stress over time and ourselves with stress over time and helping to reduce inflammation helping to reduce inflammation helping to reduce inflammation through this practice and opening the through this practice and opening the through this practice and opening the door for improvements and like you know door for improvements and like you know door for improvements and like you know obviously obesity is a huge issue today obviously obesity is a huge issue today obviously obesity is a huge issue today in particular here in the United States in particular here in the United States in particular here in the United States seven about 70 percent of our citizens seven about 70 percent of our citizens seven about 70 percent of our citizens are overweight or obese at this point are overweight or obese at this point are overweight or obese at this point and there's a huge inflammatory aspect and there's a huge inflammatory aspect and there's a huge inflammatory aspect of obesity now that's finally being of obesity now that's finally being of obesity now that's finally being talked about and this can help to talked about and this can help to talked about and this can help to modulate that inflammatory response but modulate that inflammatory response but modulate that inflammatory response but also you just mentioned improving also you just mentioned improving also you just mentioned improving insulin sensitivity yeah let's talk more
19:00insulin sensitivity yeah let's talk more insulin sensitivity yeah let's talk more about that yeah so that's you can say about that yeah so that's you can say about that yeah so that's you can say that is what's needed if we can lower that is what's needed if we can lower that is what's needed if we can lower the inflammation you need to increase the inflammation you need to increase the inflammation you need to increase your insulin sensitivity and you could your insulin sensitivity and you could your insulin sensitivity and you could do that by well moving your muscles so do that by well moving your muscles so do that by well moving your muscles so of course exercise has already been of course exercise has already been of course exercise has already been shown to shown to shown to um to modulate your inflammation in your um to modulate your inflammation in your um to modulate your inflammation in your body and and also increase insulin body and and also increase insulin body and and also increase insulin sensitivity but you can also activate sensitivity but you can also activate sensitivity but you can also activate your brown fat which is part of all part your brown fat which is part of all part your brown fat which is part of all part of your metabolism so increasing your of your metabolism so increasing your of your metabolism so increasing your insulin sensitivity will make your cells insulin sensitivity will make your cells insulin sensitivity will make your cells in your body more and sensitive to in your body more and sensitive to in your body more and sensitive to insulin of course and then you will get insulin of course and then you will get insulin of course and then you will get faster rid of the glucose that is faster rid of the glucose that is faster rid of the glucose that is floating around in your bloodstream so floating around in your bloodstream so floating around in your bloodstream so if you can do that faster your body can if you can do that faster your body can if you can do that faster your body can do that faster you will decrease your do that faster you will decrease your do that faster you will decrease your risk of Diabetes Type 2 diabetes which risk of Diabetes Type 2 diabetes which risk of Diabetes Type 2 diabetes which is a huge problem and it's a growing is a huge problem and it's a growing is a huge problem and it's a growing problem and with that also mental problem and with that also mental problem and with that also mental diseases of it depression is associated diseases of it depression is associated diseases of it depression is associated with or obesity is associated with also
20:00with or obesity is associated with also with or obesity is associated with also having a higher risk for depression so having a higher risk for depression so having a higher risk for depression so it all comes down to the inflammation it all comes down to the inflammation it all comes down to the inflammation part of it so if you increase your part of it so if you increase your part of it so if you increase your insulin sensitivity by activating your insulin sensitivity by activating your insulin sensitivity by activating your brown fat and also your muscles exercise brown fat and also your muscles exercise brown fat and also your muscles exercise is excellent so it's just yeah just part is excellent so it's just yeah just part is excellent so it's just yeah just part of your of your of your um you can say your regime for lowering um you can say your regime for lowering um you can say your regime for lowering your stress and lowering your your stress and lowering your your stress and lowering your inflammation so if people want to today inflammation so if people want to today inflammation so if people want to today to do something good for themselves they to do something good for themselves they to do something good for themselves they should think about lowering the should think about lowering the should think about lowering the inflammation in the body because if they inflammation in the body because if they inflammation in the body because if they do that do that do that then they will prevent a lot of diseases then they will prevent a lot of diseases then they will prevent a lot of diseases which is increasing today you also tying which is increasing today you also tying which is increasing today you also tying this back to our mental health yeah and this back to our mental health yeah and this back to our mental health yeah and this is so important are there other this is so important are there other this is so important are there other aspects of cold immersion that can aspects of cold immersion that can aspects of cold immersion that can improve our mental health does this improve our mental health does this improve our mental health does this influence things like neurotransmitters influence things like neurotransmitters influence things like neurotransmitters maybe like dopamine for example yeah so maybe like dopamine for example yeah so maybe like dopamine for example yeah so it seems that Studies have shown that it seems that Studies have shown that it seems that Studies have shown that you can increase dopamine by 2.54 about you can increase dopamine by 2.54 about you can increase dopamine by 2.54 about if you go into cold water so just one to
21:00if you go into cold water so just one to if you go into cold water so just one to two minutes is actually enough and it two minutes is actually enough and it two minutes is actually enough and it also increases no no adrenaline by 2.54 also increases no no adrenaline by 2.54 also increases no no adrenaline by 2.54 and actually more in some people and actually more in some people and actually more in some people um if you stay in the water if you can um if you stay in the water if you can um if you stay in the water if you can build that up to one to two minutes it build that up to one to two minutes it build that up to one to two minutes it takes a little bit of practice I just takes a little bit of practice I just takes a little bit of practice I just want to say to all of those who haven't want to say to all of those who haven't want to say to all of those who haven't tried this you have to practice this of tried this you have to practice this of tried this you have to practice this of course it's it takes a few attempts course it's it takes a few attempts course it's it takes a few attempts before you can get up to one to two before you can get up to one to two before you can get up to one to two minutes but if you can increase those minutes but if you can increase those minutes but if you can increase those neurotransmitters in your brain you will neurotransmitters in your brain you will neurotransmitters in your brain you will also have like a a changed mindset for also have like a a changed mindset for also have like a a changed mindset for also going into the world because you also going into the world because you also going into the world because you are more focused you have more drive are more focused you have more drive are more focused you have more drive because of the dopamine you also have an because of the dopamine you also have an because of the dopamine you also have an increase in endothings which will also increase in endothings which will also increase in endothings which will also make you more positive to whatever you make you more positive to whatever you make you more positive to whatever you meet in your daily life and also the meet in your daily life and also the meet in your daily life and also the noradrenaline will give you energy so noradrenaline will give you energy so noradrenaline will give you energy so when you have when you put all these when you have when you put all these when you have when you put all these things together it should be giving you things together it should be giving you things together it should be giving you a more positive mindset right so I think a more positive mindset right so I think a more positive mindset right so I think that's this is something that needs to that's this is something that needs to that's this is something that needs to be studied more I think but I'm very
22:00be studied more I think but I'm very be studied more I think but I'm very happy to actually pull up a paper here happy to actually pull up a paper here happy to actually pull up a paper here um from 2023 it was published in in um from 2023 it was published in in um from 2023 it was published in in January January January by a research group in the UK where they by a research group in the UK where they by a research group in the UK where they looked at looked at looked at um so psychological traits so they had um so psychological traits so they had um so psychological traits so they had um their subjects submerged into cold um their subjects submerged into cold um their subjects submerged into cold water they scanned the Brain before and water they scanned the Brain before and water they scanned the Brain before and then after the cold plunges and they then after the cold plunges and they then after the cold plunges and they found and gave them a questionnaire and found and gave them a questionnaire and found and gave them a questionnaire and they found that they had changes in they found that they had changes in they found that they had changes in anxiety so they were less anxious they anxiety so they were less anxious they anxiety so they were less anxious they also they were more um confident and also they were more um confident and also they were more um confident and they felt just generally more positive they felt just generally more positive they felt just generally more positive to the world so that it's just all these to the world so that it's just all these to the world so that it's just all these questions there were more results from questions there were more results from questions there were more results from that study but this was just some of that study but this was just some of that study but this was just some of them which I think boils down to if you them which I think boils down to if you them which I think boils down to if you feel more confident you can do a lot of feel more confident you can do a lot of feel more confident you can do a lot of more things because confidence is really more things because confidence is really more things because confidence is really important in this world to pursue what important in this world to pursue what important in this world to pursue what you want to do and it takes a really you want to do and it takes a really you want to do and it takes a really positive mindset also to do that and
23:00positive mindset also to do that and positive mindset also to do that and it's it's the outcome of a lot of things it's it's the outcome of a lot of things it's it's the outcome of a lot of things adding up that you have that confidence adding up that you have that confidence adding up that you have that confidence right so I think that for mental health right so I think that for mental health right so I think that for mental health this has a strong this has a strong this has a strong and potential as well so this study and potential as well so this study and potential as well so this study really shows that something changes when really shows that something changes when really shows that something changes when you go into the cold water something you go into the cold water something you go into the cold water something changes in the brain and that's because changes in the brain and that's because changes in the brain and that's because of these neurotransmitters and these are of these neurotransmitters and these are of these neurotransmitters and these are um functional MRI scannings of the brain um functional MRI scannings of the brain um functional MRI scannings of the brain so you can people can go and look that so you can people can go and look that so you can people can go and look that up in the paper if they want to I don't up in the paper if they want to I don't up in the paper if they want to I don't want to go past one of the things that want to go past one of the things that want to go past one of the things that you said here you said essentially that you said here you said essentially that you said here you said essentially that this practice of cold exposure this practice of cold exposure this practice of cold exposure sensitizes your brain to more pleasure sensitizes your brain to more pleasure sensitizes your brain to more pleasure it makes your brain more sensitive to it makes your brain more sensitive to it makes your brain more sensitive to the good stuff that's happening and the good stuff that's happening and the good stuff that's happening and increases your resilience to what we increases your resilience to what we increases your resilience to what we might deem to be negative might deem to be negative might deem to be negative and that's that is very similar no and that's that is very similar no and that's that is very similar no scratch that it is the same as what you scratch that it is the same as what you scratch that it is the same as what you get from exercise you know it sensitizes get from exercise you know it sensitizes get from exercise you know it sensitizes our brain to pleasure and helps to our brain to pleasure and helps to our brain to pleasure and helps to increase our stress resilience overall
24:00increase our stress resilience overall increase our stress resilience overall and these are things that we have access and these are things that we have access and these are things that we have access to today like you just said the past few to today like you just said the past few to today like you just said the past few years with everything shutting down the years with everything shutting down the years with everything shutting down the world being upside down in a sense world being upside down in a sense world being upside down in a sense there's been this explosion in people there's been this explosion in people there's been this explosion in people doing cold plunges and things of the doing cold plunges and things of the doing cold plunges and things of the like yeah and it also it's strange like yeah and it also it's strange like yeah and it also it's strange because at a time when there's so much because at a time when there's so much because at a time when there's so much stress in the world heightened stress stress in the world heightened stress stress in the world heightened stress that that would be something that's that that would be something that's that that would be something that's become so attractive and utilized at the become so attractive and utilized at the become so attractive and utilized at the same time it's just like whenever a same time it's just like whenever a same time it's just like whenever a problem happens a solution presents problem happens a solution presents problem happens a solution presents itself in a strange way yeah you know itself in a strange way yeah you know itself in a strange way yeah you know whether we are aware of it or not and whether we are aware of it or not and whether we are aware of it or not and also as always yeah yeah and also you also as always yeah yeah and also you also as always yeah yeah and also you said about just essentially said about just essentially said about just essentially reducing inflammation this is also reducing inflammation this is also reducing inflammation this is also reducing pain so reducing pain so reducing pain so can this practice reduce not just can this practice reduce not just can this practice reduce not just physical pain but you know mental pain physical pain but you know mental pain physical pain but you know mental pain as well mental anguish would this have as well mental anguish would this have as well mental anguish would this have something to do with maybe endorphins something to do with maybe endorphins something to do with maybe endorphins being produced being produced being produced yeah I would think so because when you yeah I would think so because when you yeah I would think so because when you in submerge into cold water you have an in submerge into cold water you have an in submerge into cold water you have an increase in endorphins as well
25:00increase in endorphins as well increase in endorphins as well um you activate your immune system you um you activate your immune system you um you activate your immune system you have more in endorphins in your body have more in endorphins in your body have more in endorphins in your body which will give you that's your natural which will give you that's your natural which will give you that's your natural painkiller we say um so it's definitely painkiller we say um so it's definitely painkiller we say um so it's definitely not gonna only give you pain relief not gonna only give you pain relief not gonna only give you pain relief physically but also mentally so it's all physically but also mentally so it's all physically but also mentally so it's all the neurotransmitters just in in general the neurotransmitters just in in general the neurotransmitters just in in general I think gives you that I think gives you that I think gives you that um positive mindset that gives you the um positive mindset that gives you the um positive mindset that gives you the drive and gives you makes you less drive and gives you makes you less drive and gives you makes you less sensitive to to pain actually also I sensitive to to pain actually also I sensitive to to pain actually also I think one of the coolest things that think one of the coolest things that think one of the coolest things that I've already learned today and just I've already learned today and just I've already learned today and just makes sense is that this practice makes sense is that this practice makes sense is that this practice essentially helps to build our essentially helps to build our essentially helps to build our confidence in a really interesting way confidence in a really interesting way confidence in a really interesting way and I think that the act itself and I think that the act itself and I think that the act itself is putting like a coin into your is putting like a coin into your is putting like a coin into your confidence piggy bank because you are confidence piggy bank because you are confidence piggy bank because you are choosing to put yourself into this choosing to put yourself into this choosing to put yourself into this stressful condition right versus like stressful condition right versus like stressful condition right versus like stress happening or us running from stress happening or us running from stress happening or us running from stress in our lives constantly trying to stress in our lives constantly trying to stress in our lives constantly trying to avoid stress or get away from from
26:00avoid stress or get away from from avoid stress or get away from from things that are difficult we're choosing things that are difficult we're choosing things that are difficult we're choosing to do something hard yeah and so can you to do something hard yeah and so can you to do something hard yeah and so can you talk a little bit about the practice talk a little bit about the practice talk a little bit about the practice itself of going into cold water because itself of going into cold water because itself of going into cold water because you've walked many people through this you've walked many people through this you've walked many people through this at this point but also of course making at this point but also of course making at this point but also of course making this a practice yourself this a practice yourself this a practice yourself this isn't something that is just this isn't something that is just this isn't something that is just that doesn't require that doesn't require that doesn't require a change in your mindset right so can a change in your mindset right so can a change in your mindset right so can you talk about the practice of the best you talk about the practice of the best you talk about the practice of the best practices of actually getting ourselves practices of actually getting ourselves practices of actually getting ourselves into cold water into cold water into cold water yeah so yeah so yeah so I definitely think that as you just said I definitely think that as you just said I definitely think that as you just said that confidence is one of the main that confidence is one of the main that confidence is one of the main outcomes of this and if you can grow outcomes of this and if you can grow outcomes of this and if you can grow that confidence it really is something that confidence it really is something that confidence it really is something that could raise so many options or that could raise so many options or that could raise so many options or possibilities in your life so if not for possibilities in your life so if not for possibilities in your life so if not for the physical health people should do it the physical health people should do it the physical health people should do it for that I think because it's just for that I think because it's just for that I think because it's just giving you that drive it's just going to giving you that drive it's just going to giving you that drive it's just going to give you that confidence to do harder give you that confidence to do harder give you that confidence to do harder things so we also escape a lot of things things so we also escape a lot of things things so we also escape a lot of things in our daily life like uh going to
27:00in our daily life like uh going to in our daily life like uh going to scroll on social media has shown scroll on social media has shown scroll on social media has shown actually to be a thing where we go actually to be a thing where we go actually to be a thing where we go because we have so many tasks or because we have so many tasks or because we have so many tasks or something that is hard to do and then we something that is hard to do and then we something that is hard to do and then we just Escape into something that is like just Escape into something that is like just Escape into something that is like less painful at that moment and if we less painful at that moment and if we less painful at that moment and if we can teach ourselves that we can do hard can teach ourselves that we can do hard can teach ourselves that we can do hard stuff get through it then we can also stuff get through it then we can also stuff get through it then we can also think about like escaping to social think about like escaping to social think about like escaping to social media all the time the schooling is is a media all the time the schooling is is a media all the time the schooling is is a huge problem then we can also maybe put huge problem then we can also maybe put huge problem then we can also maybe put the phone away a bit and we can tell the phone away a bit and we can tell the phone away a bit and we can tell ourselves why well I just plunge it I ourselves why well I just plunge it I ourselves why well I just plunge it I just actually got through this very very just actually got through this very very just actually got through this very very stressful situation then I can do other stressful situation then I can do other stressful situation then I can do other things in my life which is also very things in my life which is also very things in my life which is also very stressful so you teach yourself to stressful so you teach yourself to stressful so you teach yourself to overcome stress actually overcome stress actually overcome stress actually so so so for many different reasons people can do for many different reasons people can do for many different reasons people can do this for if not for the health free this for if not for the health free this for if not for the health free reasons then maybe for that at least reasons then maybe for that at least reasons then maybe for that at least um the Praxis itself are you asked about um the Praxis itself are you asked about um the Praxis itself are you asked about that so the practice itself you can do
28:00that so the practice itself you can do that so the practice itself you can do this in actually many ways so cold this in actually many ways so cold this in actually many ways so cold exposure doesn't have to be and I know exposure doesn't have to be and I know exposure doesn't have to be and I know there are listeners out there thinking there are listeners out there thinking there are listeners out there thinking but I I cannot go into the do a cold but I I cannot go into the do a cold but I I cannot go into the do a cold plunge this is definitely not for me plunge this is definitely not for me plunge this is definitely not for me well you can start somewhere else so you well you can start somewhere else so you well you can start somewhere else so you can take a cold shower there are studies can take a cold shower there are studies can take a cold shower there are studies showing that a cold shower for 30 showing that a cold shower for 30 showing that a cold shower for 30 seconds up to 90 seconds seconds up to 90 seconds seconds up to 90 seconds um each time and you can build this up um each time and you can build this up um each time and you can build this up it's not it's not it's not um it's not it should be feasible I um it's not it should be feasible I um it's not it should be feasible I would say 30 seconds you there's a study would say 30 seconds you there's a study would say 30 seconds you there's a study from Holland showing that you will have from Holland showing that you will have from Holland showing that you will have a less sick days and from work if you a less sick days and from work if you a less sick days and from work if you um practice this for 30 days so what I um practice this for 30 days so what I um practice this for 30 days so what I found was randomized controlled trial found was randomized controlled trial found was randomized controlled trial and what I found was that the the group and what I found was that the the group and what I found was that the the group who did 30 seconds and the group who did who did 30 seconds and the group who did who did 30 seconds and the group who did up to 80 90 seconds they had the same up to 80 90 seconds they had the same up to 80 90 seconds they had the same amount of like less sick days compared amount of like less sick days compared amount of like less sick days compared to the control group so you don't have to the control group so you don't have to the control group so you don't have to do more less is more is what I always to do more less is more is what I always to do more less is more is what I always say say say um and I can back that up with my own
29:00um and I can back that up with my own um and I can back that up with my own signs just in a minute signs just in a minute signs just in a minute um but um but um but um the 30 seconds cold shower ending on um the 30 seconds cold shower ending on um the 30 seconds cold shower ending on the cold shower is definitely a way to the cold shower is definitely a way to the cold shower is definitely a way to start so if you are not up for the cold start so if you are not up for the cold start so if you are not up for the cold plunging then maybe the cold shower you plunging then maybe the cold shower you plunging then maybe the cold shower you could also do like splashing of cold could also do like splashing of cold could also do like splashing of cold water into your face it's also going to water into your face it's also going to water into your face it's also going to activate your brown fat and also it's activate your brown fat and also it's activate your brown fat and also it's gonna make you a little bit more you can gonna make you a little bit more you can gonna make you a little bit more you can say less anxious about the cold water say less anxious about the cold water say less anxious about the cold water just get a little bit more familiar with just get a little bit more familiar with just get a little bit more familiar with the concept at least the concept at least the concept at least um but co-planting in itself you can ask um but co-planting in itself you can ask um but co-planting in itself you can ask just take this head on and just say well just take this head on and just say well just take this head on and just say well I have a bathtub or I have the open C or I have a bathtub or I have the open C or I have a bathtub or I have the open C or yeah you have the the option at least to yeah you have the the option at least to yeah you have the the option at least to submit yourself into cold water so the submit yourself into cold water so the submit yourself into cold water so the prices you could do shown in my study is prices you could do shown in my study is prices you could do shown in my study is that you could do 11 minutes per week that you could do 11 minutes per week that you could do 11 minutes per week not in one session divide it on two to not in one session divide it on two to not in one session divide it on two to three days and each day this is like three days and each day this is like three days and each day this is like contrast therapy shown in my study you contrast therapy shown in my study you contrast therapy shown in my study you could do could do could do um three rounds of like cold plunges and
30:00um three rounds of like cold plunges and um three rounds of like cold plunges and and then two sauna sessions but each and then two sauna sessions but each and then two sauna sessions but each plunge shouldn't have to be more than plunge shouldn't have to be more than plunge shouldn't have to be more than one to two minutes we found in my one to two minutes we found in my one to two minutes we found in my studies and sauna sessions doesn't have studies and sauna sessions doesn't have studies and sauna sessions doesn't have to be more than 10 to 15 minutes each to be more than 10 to 15 minutes each to be more than 10 to 15 minutes each time so what we see in my study is that time so what we see in my study is that time so what we see in my study is that um um you don't have to do that much actually you don't have to do that much actually you don't have to do that much actually and I wanted to study how with how and I wanted to study how with how and I wanted to study how with how little could we actually go and with little could we actually go and with little could we actually go and with with how little can we have health with how little can we have health with how little can we have health benefits which could be measurable and benefits which could be measurable and benefits which could be measurable and is clinically relevant maybe also even is clinically relevant maybe also even is clinically relevant maybe also even in the end so what we see in my winter in the end so what we see in my winter in the end so what we see in my winter swimming study is that the winter swimming study is that the winter swimming study is that the winter swimmers had a lower blood pressure and swimmers had a lower blood pressure and swimmers had a lower blood pressure and they had lower heart rate they had lower heart rate they had lower heart rate increase in insulin sensitivity and they increase in insulin sensitivity and they increase in insulin sensitivity and they also had a better glucose balance so also had a better glucose balance so also had a better glucose balance so they got rid of glucose faster than the they got rid of glucose faster than the they got rid of glucose faster than the control group and the control group were control group and the control group were control group and the control group were a matched group to the winter swimmers a matched group to the winter swimmers a matched group to the winter swimmers so they were just as fit and just as so they were just as fit and just as so they were just as fit and just as they were they were matched on gender they were they were matched on gender they were they were matched on gender and fitness level and even on diet and
31:00and fitness level and even on diet and and fitness level and even on diet and also on um BMI so all these parameters also on um BMI so all these parameters also on um BMI so all these parameters were very that's also very important were very that's also very important were very that's also very important when you compare two groups and when we when you compare two groups and when we when you compare two groups and when we did that the only thing they had that did that the only thing they had that did that the only thing they had that were different was that the control were different was that the control were different was that the control group didn't lunch in Coldwater and they group didn't lunch in Coldwater and they group didn't lunch in Coldwater and they did not use a sonar they didn't even did not use a sonar they didn't even did not use a sonar they didn't even swim in this in this in the local swim swim in this in this in the local swim swim in this in this in the local swim hole you can say so they were not hole you can say so they were not hole you can say so they were not allowed to do any of that kind of like allowed to do any of that kind of like allowed to do any of that kind of like extreme temperature extreme temperature extreme temperature um exposure um exposure um exposure so what we see is that with this little so what we see is that with this little so what we see is that with this little amount of cold exposure and heat amount of cold exposure and heat amount of cold exposure and heat exposure you can have these health exposure you can have these health exposure you can have these health benefits an exhibition of the brown fat benefits an exhibition of the brown fat benefits an exhibition of the brown fat which is of course the most important which is of course the most important which is of course the most important thing and and then increase the Genesis thing and and then increase the Genesis thing and and then increase the Genesis so the winter swimmers were actually so the winter swimmers were actually so the winter swimmers were actually physically warmer than the control group physically warmer than the control group physically warmer than the control group uh you just mentioned a variety of uh you just mentioned a variety of uh you just mentioned a variety of biomarkers for cardiovascular health and biomarkers for cardiovascular health and biomarkers for cardiovascular health and it's the number one killer in the world it's the number one killer in the world it's the number one killer in the world yeah you know in particular again here yeah you know in particular again here yeah you know in particular again here in the United States we're the king of in the United States we're the king of in the United States we're the king of it dying from heart disease and this is
32:00it dying from heart disease and this is it dying from heart disease and this is something that is protective like something that is protective like something that is protective like ridiculously protective you just ridiculously protective you just ridiculously protective you just mentioned looking at these confounding mentioned looking at these confounding mentioned looking at these confounding factors you know matching people up in factors you know matching people up in factors you know matching people up in studies and seeing this practice gives studies and seeing this practice gives studies and seeing this practice gives you an edge in prevention and and you an edge in prevention and and you an edge in prevention and and supporting your cardiovascular health so supporting your cardiovascular health so supporting your cardiovascular health so you said 11 minutes a week so that I you said 11 minutes a week so that I you said 11 minutes a week so that I guess that would be the ideal minimum guess that would be the ideal minimum guess that would be the ideal minimum effective dose ideal ideal yeah and effective dose ideal ideal yeah and effective dose ideal ideal yeah and that's mixed in with some contrast that's mixed in with some contrast that's mixed in with some contrast therapy yeah but we don't need to do the therapy yeah but we don't need to do the therapy yeah but we don't need to do the heat as well to get these benefits no I heat as well to get these benefits no I heat as well to get these benefits no I mean mean mean of course the overlapping like benefits of course the overlapping like benefits of course the overlapping like benefits when you do both the cold and the Heat when you do both the cold and the Heat when you do both the cold and the Heat and it makes sense I think because you and it makes sense I think because you and it makes sense I think because you are exercising your blood circulation by are exercising your blood circulation by are exercising your blood circulation by dilating and Contracting your blood dilating and Contracting your blood dilating and Contracting your blood vessels you increase nitric oxide which vessels you increase nitric oxide which vessels you increase nitric oxide which is this no which will help your blood is this no which will help your blood is this no which will help your blood vessels be better at Contracting and vessels be better at Contracting and vessels be better at Contracting and dilating and the endothelial cells will
33:00dilating and the endothelial cells will dilating and the endothelial cells will also increase in your blood vessels also increase in your blood vessels also increase in your blood vessels which is then mimic mimicking the like which is then mimic mimicking the like which is then mimic mimicking the like like an exercise for your for your body like an exercise for your for your body like an exercise for your for your body so I would always say well if you can so I would always say well if you can so I would always say well if you can get some heat exposure into your life if get some heat exposure into your life if get some heat exposure into your life if you don't have a sauna it's fine but you you don't have a sauna it's fine but you you don't have a sauna it's fine but you can also do a hot tub or if you can if can also do a hot tub or if you can if can also do a hot tub or if you can if you have a bathtub then do that if you you have a bathtub then do that if you you have a bathtub then do that if you have a possibility to do that and there have a possibility to do that and there have a possibility to do that and there are also these Tech things now you can are also these Tech things now you can are also these Tech things now you can have a sauna blanket or but the 11 have a sauna blanket or but the 11 have a sauna blanket or but the 11 minutes and 57 minutes per week protocol minutes and 57 minutes per week protocol minutes and 57 minutes per week protocol is like a method what you call it is like a method what you call it is like a method what you call it minimum method minimum method minimum method um is just a number that we came up we um is just a number that we came up we um is just a number that we came up we found out in my study so if you do 12 found out in my study so if you do 12 found out in my study so if you do 12 minutes of code plunging per week that's minutes of code plunging per week that's minutes of code plunging per week that's also fine I I don't think that's gonna also fine I I don't think that's gonna also fine I I don't think that's gonna like ruin everything like ruin everything like ruin everything um but it's like maybe it's just a sweet um but it's like maybe it's just a sweet um but it's like maybe it's just a sweet spot where you can work within that spot where you can work within that spot where you can work within that window and if you are able to do this in window and if you are able to do this in window and if you are able to do this in in maybe one day a week or and then do
34:00in maybe one day a week or and then do in maybe one day a week or and then do less minutes of course then I'm pretty less minutes of course then I'm pretty less minutes of course then I'm pretty sure you would have like a dose response sure you would have like a dose response sure you would have like a dose response relationship in this so you also have an relationship in this so you also have an relationship in this so you also have an effect from that so as at least just get effect from that so as at least just get effect from that so as at least just get some exposure into your life just get some exposure into your life just get some exposure into your life just get some cold and some heat and then you can some cold and some heat and then you can some cold and some heat and then you can build it up when you get a little bit build it up when you get a little bit build it up when you get a little bit adapted to it also adapted to it also adapted to it also now is there a Best practice as far as now is there a Best practice as far as now is there a Best practice as far as the sequence should we end with a cold the sequence should we end with a cold the sequence should we end with a cold immersion or should we end with the immersion or should we end with the immersion or should we end with the sauna definitely in the cold I think sauna definitely in the cold I think sauna definitely in the cold I think yeah so this was something that I yeah so this was something that I yeah so this was something that I um um before I did I started my research with before I did I started my research with before I did I started my research with the winter swimmers and the control the winter swimmers and the control the winter swimmers and the control group I was doing a lot of fuel studies group I was doing a lot of fuel studies group I was doing a lot of fuel studies like looking at winter swimmers on the like looking at winter swimmers on the like looking at winter swimmers on the jetty and I needed to like yeah jetty and I needed to like yeah jetty and I needed to like yeah interview them to see and ask them how interview them to see and ask them how interview them to see and ask them how do you do this what how do you start do you do this what how do you start do you do this what how do you start this and how long this and how long this and how long um and I didn't want to do anything um and I didn't want to do anything um and I didn't want to do anything extreme so I was like finding out what extreme so I was like finding out what extreme so I was like finding out what is like the average of what people do in is like the average of what people do in
35:00is like the average of what people do in Denmark Denmark Denmark um and I kind of found out that two to um and I kind of found out that two to um and I kind of found out that two to three times per week was and that that's three times per week was and that that's three times per week was and that that's what winter swimmers do in Denmark if what winter swimmers do in Denmark if what winter swimmers do in Denmark if they are like into it well it could be they are like into it well it could be they are like into it well it could be that you only do one day per week but I that you only do one day per week but I that you only do one day per week but I wanted to see what's in the middle like wanted to see what's in the middle like wanted to see what's in the middle like not doing it every day but by studying not doing it every day but by studying not doing it every day but by studying those winter swimmers I noticed a lot of those winter swimmers I noticed a lot of those winter swimmers I noticed a lot of them were ending in the sauna if they them were ending in the sauna if they them were ending in the sauna if they had access to a sauna but also when I had access to a sauna but also when I had access to a sauna but also when I started practices myself I have read all started practices myself I have read all started practices myself I have read all the literature I understood okay this is the literature I understood okay this is the literature I understood okay this is the brown fat literature and this is all the brown fat literature and this is all the brown fat literature and this is all about what happened into cold water about what happened into cold water about what happened into cold water immersion and as far as I I thought okay immersion and as far as I I thought okay immersion and as far as I I thought okay I understand the literature around it I understand the literature around it I understand the literature around it but I still don't get why they do it but I still don't get why they do it but I still don't get why they do it because it looks painful it doesn't look because it looks painful it doesn't look because it looks painful it doesn't look like something you want to do everything like something you want to do everything like something you want to do everything in me tells me not to do it not to go in me tells me not to do it not to go in me tells me not to do it not to go into this danger but that's also like my into this danger but that's also like my into this danger but that's also like my intuition is telling me this and it's intuition is telling me this and it's intuition is telling me this and it's it's and it's cool because you're you're it's and it's cool because you're you're it's and it's cool because you're you're you have to save yourself from something you have to save yourself from something you have to save yourself from something potentially dangerous right and it's
36:00potentially dangerous right and it's potentially dangerous right and it's toxic a little bit of toxicity going toxic a little bit of toxicity going toxic a little bit of toxicity going into the cold that's how you should see into the cold that's how you should see into the cold that's how you should see it so just visit it very briefly but it so just visit it very briefly but it so just visit it very briefly but ending on the cold came with my own ending on the cold came with my own ending on the cold came with my own Praxis like I had to figure out should I Praxis like I had to figure out should I Praxis like I had to figure out should I go home and take a hot shower or should go home and take a hot shower or should go home and take a hot shower or should I actually just move and and have my I actually just move and and have my I actually just move and and have my brown fat activated for a longer time brown fat activated for a longer time brown fat activated for a longer time and in that way increase my metabolism and in that way increase my metabolism and in that way increase my metabolism and I tried both and I found out I and I tried both and I found out I and I tried both and I found out I increased my thermogenesis and my heat increased my thermogenesis and my heat increased my thermogenesis and my heat in my body faster if I just end on the in my body faster if I just end on the in my body faster if I just end on the cold of course the first three four five cold of course the first three four five cold of course the first three four five times is maybe not that easy and apple times is maybe not that easy and apple times is maybe not that easy and apple shiver maybe in my muscles in it that's shiver maybe in my muscles in it that's shiver maybe in my muscles in it that's not dangerous as long as you don't stay not dangerous as long as you don't stay not dangerous as long as you don't stay too long in the water too long in the water too long in the water um so that's actually fine it's um so that's actually fine it's um so that's actually fine it's increasing your metabolism right but if increasing your metabolism right but if increasing your metabolism right but if you do that by time when you have you do that by time when you have you do that by time when you have adapted a bit you will you quicker adapted a bit you will you quicker adapted a bit you will you quicker increase your heat in your body by increase your heat in your body by increase your heat in your body by activating the brown fat when you end on activating the brown fat when you end on activating the brown fat when you end on the cold so this is gonna force your the cold so this is gonna force your the cold so this is gonna force your body to heat up that's gonna increase
37:00body to heat up that's gonna increase body to heat up that's gonna increase your metabolism so that's why I always your metabolism so that's why I always your metabolism so that's why I always say and on the cold and a while ago I say and on the cold and a while ago I say and on the cold and a while ago I told this to Professor Andrew huberman told this to Professor Andrew huberman told this to Professor Andrew huberman on an interview and he gave this a name on an interview and he gave this a name on an interview and he gave this a name actually which is I'm very grateful for actually which is I'm very grateful for actually which is I'm very grateful for him to do that I didn't know that you him to do that I didn't know that you him to do that I didn't know that you can have a principal he calls this the can have a principal he calls this the can have a principal he calls this the super principle so yeah super principle so yeah super principle so yeah thank you for that Andrew he's naming it thank you for that Andrew he's naming it thank you for that Andrew he's naming it after you you know it's so amazing after you you know it's so amazing after you you know it's so amazing this is it's really cool to see that this is it's really cool to see that this is it's really cool to see that again so many folks are literally again so many folks are literally again so many folks are literally jumping in and taking advantage of this jumping in and taking advantage of this jumping in and taking advantage of this and just going back looking at the and just going back looking at the and just going back looking at the historical context what humans have been historical context what humans have been historical context what humans have been doing the longest is cold immersion doing the longest is cold immersion doing the longest is cold immersion through you know bodies of water for through you know bodies of water for through you know bodies of water for example you know Lakes example you know Lakes example you know Lakes ocean that kind of thing and so that is ocean that kind of thing and so that is ocean that kind of thing and so that is the most the most the most in alignment with in alignment with in alignment with what humans have been doing but you just what humans have been doing but you just what humans have been doing but you just mentioned we've got cold showers that we mentioned we've got cold showers that we mentioned we've got cold showers that we could do as well there's cryotherapy could do as well there's cryotherapy could do as well there's cryotherapy Chambers we talked a little bit about
38:00Chambers we talked a little bit about Chambers we talked a little bit about last night but there's nothing quite last night but there's nothing quite last night but there's nothing quite like getting ourselves immersed in cold like getting ourselves immersed in cold like getting ourselves immersed in cold water now the practicality of it is one water now the practicality of it is one water now the practicality of it is one of the issues today because for me of of the issues today because for me of of the issues today because for me of course like I find out about this and I course like I find out about this and I course like I find out about this and I want to take advantage want to take advantage want to take advantage and it hasn't always been practical but and it hasn't always been practical but and it hasn't always been practical but there are incredible companies that are there are incredible companies that are there are incredible companies that are making this more accessible today and making this more accessible today and making this more accessible today and you have one of their tubs at your house you have one of their tubs at your house you have one of their tubs at your house I have one and in honor of today's I have one and in honor of today's I have one and in honor of today's episode I actually did it this morning episode I actually did it this morning episode I actually did it this morning usually on days that I'm coming to the usually on days that I'm coming to the usually on days that I'm coming to the studio I don't do a cold plunge but I studio I don't do a cold plunge but I studio I don't do a cold plunge but I did one this morning and my wife came did one this morning and my wife came did one this morning and my wife came and you got to meet her yesterday yeah and you got to meet her yesterday yeah and you got to meet her yesterday yeah and she hasn't done it in probably about and she hasn't done it in probably about and she hasn't done it in probably about two months all right I do it you know two months all right I do it you know two months all right I do it you know much more frequently and she did it much more frequently and she did it much more frequently and she did it today and when she got out she was like today and when she got out she was like today and when she got out she was like whoa let's go and she was like we doing whoa let's go and she was like we doing whoa let's go and she was like we doing this every day like it's so funny this every day like it's so funny this every day like it's so funny because you were mentioning mentioning because you were mentioning mentioning because you were mentioning mentioning how it changes your mindset yeah and I how it changes your mindset yeah and I how it changes your mindset yeah and I was just like what is this late but was just like what is this late but was just like what is this late but that's our Dynasty too she goes zero to that's our Dynasty too she goes zero to that's our Dynasty too she goes zero to a hundred you know but just she felt so
39:00a hundred you know but just she felt so a hundred you know but just she felt so accomplished and even when I left the accomplished and even when I left the accomplished and even when I left the house she would she was such she was so house she would she was such she was so house she would she was such she was so much more my son is here as well in the much more my son is here as well in the much more my son is here as well in the studio with me she was more jubilant and studio with me she was more jubilant and studio with me she was more jubilant and like happy you know it's so crazy to see like happy you know it's so crazy to see like happy you know it's so crazy to see this change happen in in such a short this change happen in in such a short this change happen in in such a short amount of time and so the tub that we're amount of time and so the tub that we're amount of time and so the tub that we're using we're talking about the folks at using we're talking about the folks at using we're talking about the folks at plunge yeah and they've made a tub that plunge yeah and they've made a tub that plunge yeah and they've made a tub that can be used indoor outdoor no Plumbing can be used indoor outdoor no Plumbing can be used indoor outdoor no Plumbing required you just fill it up with a hose required you just fill it up with a hose required you just fill it up with a hose and it's long lasting it's durable the and it's long lasting it's durable the and it's long lasting it's durable the tub itself is made of acrylic and tub itself is made of acrylic and tub itself is made of acrylic and fiberglass and reinforced metal that fiberglass and reinforced metal that fiberglass and reinforced metal that literally lasts a lifetime and has been literally lasts a lifetime and has been literally lasts a lifetime and has been sitting out for us about a year now sitting out for us about a year now sitting out for us about a year now we've had it we've had it we've had it and also here's the thing this is the and also here's the thing this is the and also here's the thing this is the most incredible thing about it because I most incredible thing about it because I most incredible thing about it because I know a lot of folks who do cold plunges know a lot of folks who do cold plunges know a lot of folks who do cold plunges they always have to find ice they always they always have to find ice they always they always have to find ice they always have to clean stuff have to clean stuff have to clean stuff this is clean and ready to use whenever this is clean and ready to use whenever this is clean and ready to use whenever you want it it has continuous water flow you want it it has continuous water flow you want it it has continuous water flow going on the tub all the time and going on the tub all the time and going on the tub all the time and there's a 20 micron filter that pulls
40:00there's a 20 micron filter that pulls there's a 20 micron filter that pulls out things like skin cells hair debris out things like skin cells hair debris out things like skin cells hair debris and it's also self-contained so there's and it's also self-contained so there's and it's also self-contained so there's no need for additional Plumbing as I no need for additional Plumbing as I no need for additional Plumbing as I mentioned so you don't have to always mentioned so you don't have to always mentioned so you don't have to always constantly try to find ice and bags of constantly try to find ice and bags of constantly try to find ice and bags of ice here or there or try and use your ice here or there or try and use your ice here or there or try and use your ice maker to to get the ice that you ice maker to to get the ice that you ice maker to to get the ice that you need it's always there and ready to go need it's always there and ready to go need it's always there and ready to go and once you fill it up once it can be and once you fill it up once it can be and once you fill it up once it can be used for months at a clip they're used for months at a clip they're used for months at a clip they're incredibly safe cleaning products for it incredibly safe cleaning products for it incredibly safe cleaning products for it rather than harsh chemicals and as I rather than harsh chemicals and as I rather than harsh chemicals and as I mentioned it's indoor and outdoor use mentioned it's indoor and outdoor use mentioned it's indoor and outdoor use but the cool thing is also you could set but the cool thing is also you could set but the cool thing is also you could set the temperature and how cold you want to the temperature and how cold you want to the temperature and how cold you want to go it goes all the way down to 39 so if go it goes all the way down to 39 so if go it goes all the way down to 39 so if you really wanted to unlock those you really wanted to unlock those you really wanted to unlock those frostiest benefits for people that are frostiest benefits for people that are frostiest benefits for people that are acclimated to that you can do that as acclimated to that you can do that as acclimated to that you can do that as well so this is Fahrenheit by the way 39 well so this is Fahrenheit by the way 39 well so this is Fahrenheit by the way 39 Fahrenheit Fahrenheit Fahrenheit Fahrenheit Fahrenheit Fahrenheit and right now if you go to the and right now if you go to the and right now if you go to the modelhealthshow.com forward slash Plunge modelhealthshow.com forward slash Plunge modelhealthshow.com forward slash Plunge use the code model 150 and I just talked use the code model 150 and I just talked use the code model 150 and I just talked with them yesterday because I knew you with them yesterday because I knew you with them yesterday because I knew you were coming here and they said that were coming here and they said that were coming here and they said that they'll give us 150 off of the tub so go
41:00they'll give us 150 off of the tub so go they'll give us 150 off of the tub so go to the modelhealthshow.com forward slash to the modelhealthshow.com forward slash to the modelhealthshow.com forward slash plunge use the code model use all caps plunge use the code model use all caps plunge use the code model use all caps you might as well all caps model 150 you might as well all caps model 150 you might as well all caps model 150 you're going to get 150 off of your cold you're going to get 150 off of your cold you're going to get 150 off of your cold plunge tub this is one of our favorite plunge tub this is one of our favorite plunge tub this is one of our favorite Investments something we do as a family Investments something we do as a family Investments something we do as a family my son here has done it multiple times my son here has done it multiple times my son here has done it multiple times as well my 11 year old does it as well as well my 11 year old does it as well as well my 11 year old does it as well but the most impressive person but the most impressive person but the most impressive person is my mother-in-law all right she's you is my mother-in-law all right she's you is my mother-in-law all right she's you know she's she doesn't like us to say know she's she doesn't like us to say know she's she doesn't like us to say her age all right because she is her age all right because she is her age all right because she is timeless and Immortal and I know she's timeless and Immortal and I know she's timeless and Immortal and I know she's listening right now but you know we listening right now but you know we listening right now but you know we would get in there for like three would get in there for like three would get in there for like three minutes and that would be kind of the minutes and that would be kind of the minutes and that would be kind of the challenging practice I came home from challenging practice I came home from challenging practice I came home from the studio one day and she was like yeah the studio one day and she was like yeah the studio one day and she was like yeah I use the tub I was like how long did I use the tub I was like how long did I use the tub I was like how long did you go she's like oh 10 minutes what you go she's like oh 10 minutes what you go she's like oh 10 minutes what yeah I know right I know so again she's yeah I know right I know so again she's yeah I know right I know so again she's just like super super remarkable with just like super super remarkable with just like super super remarkable with this stuff how cool was that I think it this stuff how cool was that I think it this stuff how cool was that I think it we had it set at 49. okay so you know we had it set at 49. okay so you know we had it set at 49. okay so you know but it's just it's so amazing you know
42:00but it's just it's so amazing you know but it's just it's so amazing you know this is one of the things you talk about this is one of the things you talk about this is one of the things you talk about this in the book the bonding aspect and this in the book the bonding aspect and this in the book the bonding aspect and the community aspect and also all of the community aspect and also all of the community aspect and also all of these benefits with making us more these benefits with making us more these benefits with making us more mentally and physically resilient mentally and physically resilient mentally and physically resilient I think it's a great investment to get I think it's a great investment to get I think it's a great investment to get yourself one of these plunge tubs and yourself one of these plunge tubs and yourself one of these plunge tubs and they also have payment plans as well they also have payment plans as well they also have payment plans as well because this is an investment to get because this is an investment to get because this is an investment to get this tub but it's something you are this tub but it's something you are this tub but it's something you are going to love having access to all the going to love having access to all the going to love having access to all the time so again go to the time so again go to the time so again go to the modelhealthshow.com forward slash plunge modelhealthshow.com forward slash plunge modelhealthshow.com forward slash plunge use the code model 150 and you get 150 use the code model 150 and you get 150 use the code model 150 and you get 150 off now I want to ask you about this you off now I want to ask you about this you off now I want to ask you about this you said this earlier and I want to dig into said this earlier and I want to dig into said this earlier and I want to dig into this because especially today when this because especially today when this because especially today when immune health is on the minds of so many immune health is on the minds of so many immune health is on the minds of so many people people people you mentioned that this can improve the you mentioned that this can improve the you mentioned that this can improve the function of our immune system let's talk function of our immune system let's talk function of our immune system let's talk more about that how how so what kind of more about that how how so what kind of more about that how how so what kind of plans do you have because I just plans do you have because I just plans do you have because I just received mine from the Copeland and it's received mine from the Copeland and it's received mine from the Copeland and it's it's it has the ability to switch it's it has the ability to switch it's it has the ability to switch between hot and cold and actually also
43:00between hot and cold and actually also between hot and cold and actually also on an app so you can control you can see on an app so you can control you can see on an app so you can control you can see the temperature increasing and and when the temperature increasing and and when the temperature increasing and and when we got when I got my top and it's just a we got when I got my top and it's just a we got when I got my top and it's just a few weeks ago put it outside and it was few weeks ago put it outside and it was few weeks ago put it outside and it was snowing and we were like okay let's see snowing and we were like okay let's see snowing and we were like okay let's see if we can get in the hot tub outside if we can get in the hot tub outside if we can get in the hot tub outside when it's snowing and we could follow when it's snowing and we could follow when it's snowing and we could follow the temperature on the app I just find the temperature on the app I just find the temperature on the app I just find it so amazing well I was sick so I it so amazing well I was sick so I it so amazing well I was sick so I couldn't really go out and do it at that couldn't really go out and do it at that couldn't really go out and do it at that time I had just had a little code but I time I had just had a little code but I time I had just had a little code but I was like okay just that is also was like okay just that is also was like okay just that is also something I want to put out there if you something I want to put out there if you something I want to put out there if you have a code then just don't do the cold have a code then just don't do the cold have a code then just don't do the cold plunge and just stop and wait for a bit plunge and just stop and wait for a bit plunge and just stop and wait for a bit because your immune system has to have because your immune system has to have because your immune system has to have some time to recover but my kids went some time to recover but my kids went some time to recover but my kids went out so yeah but the immune system is out so yeah but the immune system is out so yeah but the immune system is very important also to be very um much very important also to be very um much very important also to be very um much thinking about your immune system when thinking about your immune system when thinking about your immune system when you do cold and heat exposure so I want you do cold and heat exposure so I want you do cold and heat exposure so I want to talk about that specifically but just to talk about that specifically but just to talk about that specifically but just mentioning the different types of plunge mentioning the different types of plunge mentioning the different types of plunge I have a standard size and standard uh I have a standard size and standard uh I have a standard size and standard uh cooling as well because there's some cooling as well because there's some cooling as well because there's some there's like a pro that cools faster if
44:00there's like a pro that cools faster if there's like a pro that cools faster if you're not like running a business or you're not like running a business or you're not like running a business or something you don't really need that but something you don't really need that but something you don't really need that but you can you can get all these different you can you can get all these different you can you can get all these different upgrades as you just mentioned they have upgrades as you just mentioned they have upgrades as you just mentioned they have one that has hot and cold and how cool one that has hot and cold and how cool one that has hot and cold and how cool is that if you don't have a hot tub for is that if you don't have a hot tub for is that if you don't have a hot tub for example at your place and so the the example at your place and so the the example at your place and so the the technology and the efficacy the way that technology and the efficacy the way that technology and the efficacy the way that they're doing it is so cool and you know they're doing it is so cool and you know they're doing it is so cool and you know and again like you're right here you got and again like you're right here you got and again like you're right here you got yourself well you traveled halfway yourself well you traveled halfway yourself well you traveled halfway across the world and you're doing all across the world and you're doing all across the world and you're doing all these interviews now but this just again these interviews now but this just again these interviews now but this just again speaks to your your resilience that speaks to your your resilience that speaks to your your resilience that you've built up so overall you've built up so overall you've built up so overall it's not just preventing ourselves from it's not just preventing ourselves from it's not just preventing ourselves from getting sick we're going to get sick getting sick we're going to get sick getting sick we're going to get sick we're going to be exposed to stuff it's we're going to be exposed to stuff it's we're going to be exposed to stuff it's how quickly you recovered too like how how quickly you recovered too like how how quickly you recovered too like how quickly does your body adapt and so is quickly does your body adapt and so is quickly does your body adapt and so is this something that we could possibly this something that we could possibly this something that we could possibly glean from cold therapy with the glean from cold therapy with the glean from cold therapy with the strengthening of our immune system maybe strengthening of our immune system maybe strengthening of our immune system maybe our memory cells like B cells things our memory cells like B cells things our memory cells like B cells things like that yeah so yeah our immune system like that yeah so yeah our immune system like that yeah so yeah our immune system is definitely activated or or affected
45:00is definitely activated or or affected is definitely activated or or affected by Cold exposure because it's part of by Cold exposure because it's part of by Cold exposure because it's part of our stress stress syndrome as well so our stress stress syndrome as well so our stress stress syndrome as well so when we are exposed to some kind of when we are exposed to some kind of when we are exposed to some kind of stress it could also be exercise stress it could also be exercise stress it could also be exercise actually you are activating your immune actually you are activating your immune actually you are activating your immune system so going into the cold that is system so going into the cold that is system so going into the cold that is like very potent for this because that's like very potent for this because that's like very potent for this because that's going to increase your going to increase your going to increase your um your leukocytes and monocytes in your um your leukocytes and monocytes in your um your leukocytes and monocytes in your body and these are the monocytes of body and these are the monocytes of body and these are the monocytes of cleaning up also the inflammation in the cleaning up also the inflammation in the cleaning up also the inflammation in the body so there are studies showing that body so there are studies showing that body so there are studies showing that if you are at a new um if you are at a new um if you are at a new um let's call it winter swimmer I I usually let's call it winter swimmer I I usually let's call it winter swimmer I I usually say that but when I say that I just mean say that but when I say that I just mean say that but when I say that I just mean people going taking cold plunges so it people going taking cold plunges so it people going taking cold plunges so it could be winter swimming it could be could be winter swimming it could be could be winter swimming it could be cold plunging or you can call it what cold plunging or you can call it what cold plunging or you can call it what you want ice swimming but it's just you want ice swimming but it's just you want ice swimming but it's just going into cold water going into cold water going into cold water um but when people do that then and they um but when people do that then and they um but when people do that then and they haven't tried it before you have a huge haven't tried it before you have a huge haven't tried it before you have a huge increase in lucrative and monocytes in increase in lucrative and monocytes in increase in lucrative and monocytes in the body and that stays high for a while the body and that stays high for a while the body and that stays high for a while after you have started this
46:00after you have started this after you have started this um I mean a few hours it's not like um I mean a few hours it's not like um I mean a few hours it's not like multiple days but um we see that in New multiple days but um we see that in New multiple days but um we see that in New Winter swimmers but if you are adapted Winter swimmers but if you are adapted Winter swimmers but if you are adapted to cold water so like the winter to cold water so like the winter to cold water so like the winter swimmers that we started in in my PhD we swimmers that we started in in my PhD we swimmers that we started in in my PhD we see that they have a lower level see that they have a lower level see that they have a lower level actually of leukocytes and monocytes in actually of leukocytes and monocytes in actually of leukocytes and monocytes in the body and this could be if I the body and this could be if I the body and this could be if I interpret on that also compared to the interpret on that also compared to the interpret on that also compared to the lower blood pressure that they have that lower blood pressure that they have that lower blood pressure that they have that it's because they have lower it's because they have lower it's because they have lower inflammation in the body and they don't inflammation in the body and they don't inflammation in the body and they don't need as much low cassettes and and need as much low cassettes and and need as much low cassettes and and monocytes in the body because you have monocytes in the body because you have monocytes in the body because you have to think about as a as a feedback loop to think about as a as a feedback loop to think about as a as a feedback loop every time we have high lucasites and every time we have high lucasites and every time we have high lucasites and monocytes so your immune system is monocytes so your immune system is monocytes so your immune system is activated in general that's because activated in general that's because activated in general that's because something is there in your body that it something is there in your body that it something is there in your body that it needs to fight and it needs to get rid needs to fight and it needs to get rid needs to fight and it needs to get rid of something that is not something you of something that is not something you of something that is not something you uh you benefit from right so it could be uh you benefit from right so it could be uh you benefit from right so it could be a virus also a virus also a virus also um so when you decrease that so it's um so when you decrease that so it's um so when you decrease that so it's less defense in the body you don't need
47:00less defense in the body you don't need less defense in the body you don't need it so it's actually a positive positive it so it's actually a positive positive it so it's actually a positive positive thing that the immune response by time thing that the immune response by time thing that the immune response by time will actually decrease so will actually decrease so will actually decrease so not meaning that your immune system is not meaning that your immune system is not meaning that your immune system is weaker or anything it just means that weaker or anything it just means that weaker or anything it just means that you have cleaned up some of the you have cleaned up some of the you have cleaned up some of the inflammation in the body which means inflammation in the body which means inflammation in the body which means that you will have lower blood pressure that you will have lower blood pressure that you will have lower blood pressure lower heart rate and that's a really lower heart rate and that's a really lower heart rate and that's a really really good thing so you you have a really good thing so you you have a really good thing so you you have a better immune system yeah that's it just better immune system yeah that's it just better immune system yeah that's it just makes so much sense you know because makes so much sense you know because makes so much sense you know because obviously our body's response to an obviously our body's response to an obviously our body's response to an infection whether it's a viral infection infection whether it's a viral infection infection whether it's a viral infection or bacterial infection you know colds or bacterial infection you know colds or bacterial infection you know colds and flues and things of the like and flues and things of the like and flues and things of the like if we're already in a pre-inflamed state if we're already in a pre-inflamed state if we're already in a pre-inflamed state where our bodies are experiencing this where our bodies are experiencing this where our bodies are experiencing this kind of exacerbated immune response kind of exacerbated immune response kind of exacerbated immune response already like if we are venturing into a already like if we are venturing into a already like if we are venturing into a state of being overweight or obese state of being overweight or obese state of being overweight or obese there's kind of like a low-grade there's kind of like a low-grade there's kind of like a low-grade inflammation just cooking up in the body inflammation just cooking up in the body inflammation just cooking up in the body yeah we know that our fat cells as yeah we know that our fat cells as yeah we know that our fat cells as they're expanding and their volume they're expanding and their volume they're expanding and their volume they're kind of sending out this false
48:00they're kind of sending out this false they're kind of sending out this false distress signal and our immune system is distress signal and our immune system is distress signal and our immune system is going to be hyperactive this is why it's going to be hyperactive this is why it's going to be hyperactive this is why it's not an accident and it's so crazy not an accident and it's so crazy not an accident and it's so crazy because this is foundational science because this is foundational science because this is foundational science that's just largely ignored the past few that's just largely ignored the past few that's just largely ignored the past few years this huge meta-analysis from the years this huge meta-analysis from the years this huge meta-analysis from the CDC is published on July 1st 2021 by the CDC is published on July 1st 2021 by the CDC is published on July 1st 2021 by the CDC they looked at over 800 U.S CDC they looked at over 800 U.S CDC they looked at over 800 U.S hospitals their data in over 540 000 hospitals their data in over 540 000 hospitals their data in over 540 000 covid-19 patients and they found that covid-19 patients and they found that covid-19 patients and they found that obesity was the number one risk factor obesity was the number one risk factor obesity was the number one risk factor for death it was the number one risk for death it was the number one risk for death it was the number one risk factor for hospitalization number one factor for hospitalization number one factor for hospitalization number one number one insane and it's like that number one insane and it's like that number one insane and it's like that fact it's not been a headline or fact it's not been a headline or fact it's not been a headline or highlighted by Major news outlets by our highlighted by Major news outlets by our highlighted by Major news outlets by our so-called Health officials and it's so so-called Health officials and it's so so-called Health officials and it's so ignorant because this is the this is ignorant because this is the this is ignorant because this is the this is something that something that something that it's so disempowering because it's just it's so disempowering because it's just it's so disempowering because it's just like oh well you can't do anything about like oh well you can't do anything about like oh well you can't do anything about that so you're just a victim right and that so you're just a victim right and that so you're just a victim right and so you can't blame that we're in this so you can't blame that we're in this so you can't blame that we're in this state but the reality is there's so much
49:00state but the reality is there's so much state but the reality is there's so much that we can do to help to get our that we can do to help to get our that we can do to help to get our citizens healthier and more resilient so citizens healthier and more resilient so citizens healthier and more resilient so that we can reduce the fact that this that we can reduce the fact that this that we can reduce the fact that this again being this number one risk factor again being this number one risk factor again being this number one risk factor exactly this is the Health crisis that exactly this is the Health crisis that exactly this is the Health crisis that we need to address in this and what we we need to address in this and what we we need to address in this and what we need to do is exactly looking at what need to do is exactly looking at what need to do is exactly looking at what can we do for the Obesity because what can we do for the Obesity because what can we do for the Obesity because what is the root cause here we we can we can is the root cause here we we can we can is the root cause here we we can we can of course work with making more medicine of course work with making more medicine of course work with making more medicine we can we can try to cure the sick but we can we can try to cure the sick but we can we can try to cure the sick but we can also try to focus a little bit we can also try to focus a little bit we can also try to focus a little bit more on how to lower this number by more on how to lower this number by more on how to lower this number by going in front of the pile of people going in front of the pile of people going in front of the pile of people getting sicker and and this increasing getting sicker and and this increasing getting sicker and and this increasing all the time and ask ourselves the all the time and ask ourselves the all the time and ask ourselves the question is there a way that we can question is there a way that we can question is there a way that we can prevent this and teach people this this prevent this and teach people this this prevent this and teach people this this is like something that's why I'm here is like something that's why I'm here is like something that's why I'm here I'm I'm a teacher right so I want to I'm I'm a teacher right so I want to I'm I'm a teacher right so I want to yeah tell people that they can actually yeah tell people that they can actually yeah tell people that they can actually do something about this they can do something about this they can do something about this they can decrease the inflammation by doing these decrease the inflammation by doing these decrease the inflammation by doing these steps which are potentially very steps which are potentially very steps which are potentially very inexpensive and very easy to do if you
50:00inexpensive and very easy to do if you inexpensive and very easy to do if you have the guts to to at least seek it out have the guts to to at least seek it out have the guts to to at least seek it out and that is the one thing that you need and that is the one thing that you need and that is the one thing that you need to start with yeah that is your your um to start with yeah that is your your um to start with yeah that is your your um your courage to do this actually but your courage to do this actually but your courage to do this actually but with courage or courage is built if you with courage or courage is built if you with courage or courage is built if you have enough wise right so I'm trying to have enough wise right so I'm trying to have enough wise right so I'm trying to help people build their wise up to Why help people build their wise up to Why help people build their wise up to Why should they decrease the inflammation in should they decrease the inflammation in should they decrease the inflammation in the body yeah well this is actually a the body yeah well this is actually a the body yeah well this is actually a way to do it and this will potentially way to do it and this will potentially way to do it and this will potentially prevent you from a lot of lifestyle prevent you from a lot of lifestyle prevent you from a lot of lifestyle diseases because it it takes the root diseases because it it takes the root diseases because it it takes the root cause of obesity and as you said that is cause of obesity and as you said that is cause of obesity and as you said that is like the number one thing that causes like the number one thing that causes like the number one thing that causes our uh early our uh early our uh early um early death and also cardiovascular um early death and also cardiovascular um early death and also cardiovascular diseases so it's really important I diseases so it's really important I diseases so it's really important I think prevention absolutely absolutely think prevention absolutely absolutely think prevention absolutely absolutely so again just looping all this together so again just looping all this together so again just looping all this together obesity being tied to hundreds of obesity being tied to hundreds of obesity being tied to hundreds of thousands of of deaths so you know our thousands of of deaths so you know our thousands of of deaths so you know our list of top 10 chronic diseases obesity list of top 10 chronic diseases obesity list of top 10 chronic diseases obesity is tied into deeply is tied into deeply is tied into deeply eight to possibly 10 of those
51:00eight to possibly 10 of those eight to possibly 10 of those and it's just increasing our risk are and it's just increasing our risk are and it's just increasing our risk are seriously increasing our risk of all seriously increasing our risk of all seriously increasing our risk of all manner of chronic and infectious manner of chronic and infectious manner of chronic and infectious diseases and to summarize that point diseases and to summarize that point diseases and to summarize that point with over time with utilizing this with over time with utilizing this with over time with utilizing this practice of cold exposure number one practice of cold exposure number one practice of cold exposure number one we're increasing our ratio of brown we're increasing our ratio of brown we're increasing our ratio of brown adipose tissue which is helping our adipose tissue which is helping our adipose tissue which is helping our metabolic Health in a number of ways metabolic Health in a number of ways metabolic Health in a number of ways improving our insulin sensitivity improving our insulin sensitivity improving our insulin sensitivity reducing inflammation and over time we reducing inflammation and over time we reducing inflammation and over time we don't have this kind of floating immune don't have this kind of floating immune don't have this kind of floating immune response that's constantly going on response that's constantly going on response that's constantly going on right and it's just really speaking to right and it's just really speaking to right and it's just really speaking to reducing inflammation is we're making reducing inflammation is we're making reducing inflammation is we're making our bodies more resilient so that when our bodies more resilient so that when our bodies more resilient so that when it has to mount a defense it's more it has to mount a defense it's more it has to mount a defense it's more intelligent in doing so because also we intelligent in doing so because also we intelligent in doing so because also we can have an overreaction yeah with our can have an overreaction yeah with our can have an overreaction yeah with our immune system as well and that's the immune system as well and that's the immune system as well and that's the whole category of autoimmune conditions whole category of autoimmune conditions whole category of autoimmune conditions and also this quote cytokine storm and also this quote cytokine storm and also this quote cytokine storm for example like this hyperactive or for example like this hyperactive or for example like this hyperactive or over response to the immune system so over response to the immune system so over response to the immune system so providing some more intelligent inputs I providing some more intelligent inputs I providing some more intelligent inputs I I think yeah resetting a bit the body
52:00I think yeah resetting a bit the body I think yeah resetting a bit the body just putting take away all you can say just putting take away all you can say just putting take away all you can say it's it's kind of like inflammation in it's it's kind of like inflammation in it's it's kind of like inflammation in the body is taking all the attention in the body is taking all the attention in the body is taking all the attention in the body as well so there's no room for the body as well so there's no room for the body as well so there's no room for anything else so you get sick because anything else so you get sick because anything else so you get sick because when you have high inflammation the when you have high inflammation the when you have high inflammation the immune system is on work all the time immune system is on work all the time immune system is on work all the time and you get an you get a virus you get a and you get an you get a virus you get a and you get an you get a virus you get a bacteria you you don't you don't have bacteria you you don't you don't have bacteria you you don't you don't have the defense to fight that off as well so the defense to fight that off as well so the defense to fight that off as well so that's also why that's also why that's also why um that having high inflammation also um that having high inflammation also um that having high inflammation also exposes you to a lot of like sick days exposes you to a lot of like sick days exposes you to a lot of like sick days as well so it's it's gonna work on many as well so it's it's gonna work on many as well so it's it's gonna work on many levels if we can go to this if we can do levels if we can go to this if we can do levels if we can go to this if we can do something about this root cause yeah so something about this root cause yeah so something about this root cause yeah so I really want to just get this message I really want to just get this message I really want to just get this message out that we can actually do so much out that we can actually do so much out that we can actually do so much ourselves and yeah that is also ourselves and yeah that is also ourselves and yeah that is also something that I I talk about it in something that I I talk about it in something that I I talk about it in winter swimming but I also teach this in winter swimming but I also teach this in winter swimming but I also teach this in my my school I have like an Institute my my school I have like an Institute my my school I have like an Institute where I teach people these these things where I teach people these these things where I teach people these these things awesome and I appreciate it so much
53:00awesome and I appreciate it so much awesome and I appreciate it so much so with this courage component right so with this courage component right so with this courage component right it's choosing to put ourselves into this it's choosing to put ourselves into this it's choosing to put ourselves into this stressor okay it's just a few minutes stressor okay it's just a few minutes stressor okay it's just a few minutes right and of course you could even start right and of course you could even start right and of course you could even start with less than that but there are with less than that but there are with less than that but there are there's a skill set that can be tied there's a skill set that can be tied there's a skill set that can be tied into it that can potentially improve the into it that can potentially improve the into it that can potentially improve the benefits faster in particular with benefits faster in particular with benefits faster in particular with modulating stress and it's breathing modulating stress and it's breathing modulating stress and it's breathing right because can you talk about what right because can you talk about what right because can you talk about what happens getting into the cold what happens getting into the cold what happens getting into the cold what happens with our breathing and what happens with our breathing and what happens with our breathing and what happens when we jump in and grab the happens when we jump in and grab the happens when we jump in and grab the steering wheel of this autonomic nervous steering wheel of this autonomic nervous steering wheel of this autonomic nervous system you know aspect with breathing system you know aspect with breathing system you know aspect with breathing yeah yeah yeah so bidding is like the third like so bidding is like the third like so bidding is like the third like approach which I think is very important approach which I think is very important approach which I think is very important when it comes to learning how to use the when it comes to learning how to use the when it comes to learning how to use the cold and the heat in a healthy way the cold and the heat in a healthy way the cold and the heat in a healthy way the breathing the functional breathing a breathing the functional breathing a breathing the functional breathing a good breathing pattern we can also call good breathing pattern we can also call good breathing pattern we can also call it that it that it that um is the key to your nervous system so um is the key to your nervous system so um is the key to your nervous system so if you can use your breath and lower if you can use your breath and lower if you can use your breath and lower your nervous system lower your stress your nervous system lower your stress your nervous system lower your stress level by lowering your breath do it deep
54:00level by lowering your breath do it deep level by lowering your breath do it deep and slow and through the nose that's and slow and through the nose that's and slow and through the nose that's gonna activate the parasympathetic gonna activate the parasympathetic gonna activate the parasympathetic nervous system so that part of your nervous system so that part of your nervous system so that part of your nervous system which is your your rest nervous system which is your your rest nervous system which is your your rest and digest system so you if you can and digest system so you if you can and digest system so you if you can activate that more in your life if you activate that more in your life if you activate that more in your life if you just can do that just can do that just can do that two times per day let's just say that if two times per day let's just say that if two times per day let's just say that if you can do that two times per day you're you can do that two times per day you're you can do that two times per day you're going to lower your stress level and going to lower your stress level and going to lower your stress level and it's going to have an outcome on your it's going to have an outcome on your it's going to have an outcome on your inflammation in your body as well so inflammation in your body as well so inflammation in your body as well so everything really you can it shows off everything really you can it shows off everything really you can it shows off so if you have high stress level your so if you have high stress level your so if you have high stress level your mouth breather if you breathe through mouth breather if you breathe through mouth breather if you breathe through the mouth for example the mouth for example the mouth for example um that's activating your sympathetic um that's activating your sympathetic um that's activating your sympathetic nervous system and that will activate nervous system and that will activate nervous system and that will activate your stress level so breathing your stress level so breathing your stress level so breathing is a way to lower stress in an acute way is a way to lower stress in an acute way is a way to lower stress in an acute way and in the long term as well you will and in the long term as well you will and in the long term as well you will have many benefits so if you can use have many benefits so if you can use have many benefits so if you can use your breath in the cold water to lower your breath in the cold water to lower your breath in the cold water to lower your stress level that is going to your stress level that is going to your stress level that is going to exercise both you being better resilient
55:00exercise both you being better resilient exercise both you being better resilient to anxiety panic attacks or just in to anxiety panic attacks or just in to anxiety panic attacks or just in general just a stressful situation you general just a stressful situation you general just a stressful situation you can use that as a training center for can use that as a training center for can use that as a training center for your nervous system how can you be more your nervous system how can you be more your nervous system how can you be more resilient to any kind of stressful resilient to any kind of stressful resilient to any kind of stressful situation so lowering your breath in the situation so lowering your breath in the situation so lowering your breath in the cold water will help you with that so cold water will help you with that so cold water will help you with that so you can use that in your daily life and you can use that in your daily life and you can use that in your daily life and if you use that both in the cold water if you use that both in the cold water if you use that both in the cold water but also if you use that exercise in in but also if you use that exercise in in but also if you use that exercise in in other situations then you will sum that other situations then you will sum that other situations then you will sum that up and have that lower stress in your up and have that lower stress in your up and have that lower stress in your life and it's going to add up in your in life and it's going to add up in your in life and it's going to add up in your in your cardiovascular system so you have a your cardiovascular system so you have a your cardiovascular system so you have a lower blood pressure and lower lower blood pressure and lower lower blood pressure and lower inflammation lower heart rate and yeah inflammation lower heart rate and yeah inflammation lower heart rate and yeah because of activation of the brown fat because of activation of the brown fat because of activation of the brown fat you also have an increased insulin you also have an increased insulin you also have an increased insulin sensitivity sensitivity sensitivity um also because of activation of your um also because of activation of your um also because of activation of your muscles so that's going to add up in in muscles so that's going to add up in in muscles so that's going to add up in in the end the end the end now what happens with our breathing when now what happens with our breathing when now what happens with our breathing when we first get into the water
56:00we first get into the water we first get into the water oh it increases if you are if you're new oh it increases if you are if you're new oh it increases if you are if you're new to cold exposure you would definitely to cold exposure you would definitely to cold exposure you would definitely gasp for air because you have an gasp for air because you have an gasp for air because you have an activation of your gasping reflex and activation of your gasping reflex and activation of your gasping reflex and it's natural and you should expect that it's natural and you should expect that it's natural and you should expect that so if you see people on social media and so if you see people on social media and so if you see people on social media and I see that all the time because I work I see that all the time because I work I see that all the time because I work there a lot on my social media so I see there a lot on my social media so I see there a lot on my social media so I see a lot of people like a lot of people like a lot of people like um going into the cold water without um going into the cold water without um going into the cold water without gasping at all that is because people gasping at all that is because people gasping at all that is because people are adapted but adaptation comes very are adapted but adaptation comes very are adapted but adaptation comes very quickly so you can use your quickly so you can use your quickly so you can use your um um use nasal breathing and try to do that use nasal breathing and try to do that use nasal breathing and try to do that at least by lowering your breath in that at least by lowering your breath in that at least by lowering your breath in that way and and switching from the way and and switching from the way and and switching from the sympathetic activation the fight and sympathetic activation the fight and sympathetic activation the fight and flight to the parasympatic activation flight to the parasympatic activation flight to the parasympatic activation and when you are able to do that then and when you are able to do that then and when you are able to do that then you will be able to stay in the water you will be able to stay in the water you will be able to stay in the water for maybe up to a minute or maybe two for maybe up to a minute or maybe two for maybe up to a minute or maybe two minutes and then you don't have to stay minutes and then you don't have to stay minutes and then you don't have to stay anymore but that is the key is your anymore but that is the key is your anymore but that is the key is your breathing but the first time second time
57:00breathing but the first time second time breathing but the first time second time the third time you will gasp for air and the third time you will gasp for air and the third time you will gasp for air and that's probably just how it is but you that's probably just how it is but you that's probably just how it is but you can try and focus on your breathing can try and focus on your breathing can try and focus on your breathing that's going to help you that's going to help you that's going to help you in the book you talk about how it's in the book you talk about how it's in the book you talk about how it's easier to control your breathing when easier to control your breathing when easier to control your breathing when you get your full body into the water you get your full body into the water you get your full body into the water quickly versus doing it an inch at a quickly versus doing it an inch at a quickly versus doing it an inch at a time time time I mean I would like to moderate that a I mean I would like to moderate that a I mean I would like to moderate that a little bit because I think there is little bit because I think there is little bit because I think there is one way to do it is just to get in just one way to do it is just to get in just one way to do it is just to get in just to get it over with and I mean I did to get it over with and I mean I did to get it over with and I mean I did that I just went in up to my neck that I just went in up to my neck that I just went in up to my neck um and gasped a lot the first few times um and gasped a lot the first few times um and gasped a lot the first few times that I tried that but I also try that I tried that but I also try that I tried that but I also try something else and that was like going something else and that was like going something else and that was like going into the cold water it's because the the into the cold water it's because the the into the cold water it's because the the temperature in the sea where I swim in temperature in the sea where I swim in temperature in the sea where I swim in Denmark varies a lot so every time I go Denmark varies a lot so every time I go Denmark varies a lot so every time I go I get a new like experience from this I get a new like experience from this I get a new like experience from this because nature changes all the time because nature changes all the time because nature changes all the time which is of course also fun because I which is of course also fun because I which is of course also fun because I never know what to expect right but if never know what to expect right but if never know what to expect right but if you have a little bit of a sensitive you have a little bit of a sensitive you have a little bit of a sensitive nervous system I would definitely nervous system I would definitely nervous system I would definitely recommend this method where you
58:00recommend this method where you recommend this method where you um also if you have anxiety for example um also if you have anxiety for example um also if you have anxiety for example your nervous system is going to be more your nervous system is going to be more your nervous system is going to be more alert and you can have a panic attack if alert and you can have a panic attack if alert and you can have a panic attack if you don't a little bit careful about you don't a little bit careful about you don't a little bit careful about this so you can go out in Step wise so this so you can go out in Step wise so this so you can go out in Step wise so you can maybe also go up to the navel you can maybe also go up to the navel you can maybe also go up to the navel then catch your breath then catch your breath then catch your breath um by trying to do the low and deep um by trying to do the low and deep um by trying to do the low and deep breathing and try to switch it through breathing and try to switch it through breathing and try to switch it through the nose because that's like activate the nose because that's like activate the nose because that's like activate adding your parasympatic nervous system adding your parasympatic nervous system adding your parasympatic nervous system and once once you have that then you can and once once you have that then you can and once once you have that then you can go all in up to the neck early when you go all in up to the neck early when you go all in up to the neck early when you said mouth breather you know that's a said mouth breather you know that's a said mouth breather you know that's a disc here in America right that's like a disc here in America right that's like a disc here in America right that's like a mouth breather can be somebody who's mouth breather can be somebody who's mouth breather can be somebody who's like a scoundrel right or somebody who's like a scoundrel right or somebody who's like a scoundrel right or somebody who's just like a bit of an a-hole or you know just like a bit of an a-hole or you know just like a bit of an a-hole or you know you know a crony there's lots of you know a crony there's lots of you know a crony there's lots of different ways I don't know so when different ways I don't know so when different ways I don't know so when you're out here talking about being a you're out here talking about being a you're out here talking about being a mouth breather it's a slight disc all mouth breather it's a slight disc all mouth breather it's a slight disc all right yeah but you didn't say it in a right yeah but you didn't say it in a right yeah but you didn't say it in a distal manner you know it truly is like distal manner you know it truly is like distal manner you know it truly is like when we're breathing through our mouth when we're breathing through our mouth when we're breathing through our mouth obviously we're gonna be more in that obviously we're gonna be more in that obviously we're gonna be more in that sympathetic like fight or flight sympathetic like fight or flight sympathetic like fight or flight activation yes by that practice I was
59:00activation yes by that practice I was activation yes by that practice I was talking about the body how the body is talking about the body how the body is talking about the body how the body is working and when you actually physically working and when you actually physically working and when you actually physically open your mouth to breathe through your open your mouth to breathe through your open your mouth to breathe through your mouth you will activate your sympathetic mouth you will activate your sympathetic mouth you will activate your sympathetic nervous system just by default that is nervous system just by default that is nervous system just by default that is just how it is yeah so try not to be a just how it is yeah so try not to be a just how it is yeah so try not to be a mouth breather up there all right so mouth breather up there all right so mouth breather up there all right so there's one more thing I want to ask you there's one more thing I want to ask you there's one more thing I want to ask you about and about and about and in particular in particular in particular a lot of folks who have really dived a lot of folks who have really dived a lot of folks who have really dived into this technology of cold immersion into this technology of cold immersion into this technology of cold immersion they're also simultaneously very they're also simultaneously very they're also simultaneously very interested in health and fitness interested in health and fitness interested in health and fitness and so they're probably the likelihood and so they're probably the likelihood and so they're probably the likelihood is that they're also frequent exercises is that they're also frequent exercises is that they're also frequent exercises or regular exercisers now this can help or regular exercisers now this can help or regular exercisers now this can help to accelerate recovery from training but to accelerate recovery from training but to accelerate recovery from training but I want to know what is the best practice I want to know what is the best practice I want to know what is the best practice here because there's an adaptation that here because there's an adaptation that here because there's an adaptation that we are going for with training right so we are going for with training right so we are going for with training right so maybe we're doing strength training for maybe we're doing strength training for maybe we're doing strength training for example example example ideally we wouldn't want to go right ideally we wouldn't want to go right ideally we wouldn't want to go right into a cold plunge probably after into a cold plunge probably after into a cold plunge probably after training with that blunt that adaptation
1:00training with that blunt that adaptation training with that blunt that adaptation because for me today I did it on my off because for me today I did it on my off because for me today I did it on my off day from training right so I trained day from training right so I trained day from training right so I trained hard the last two days and it was a hard the last two days and it was a hard the last two days and it was a perfect fit you know that you were perfect fit you know that you were perfect fit you know that you were coming in and also doing it this morning coming in and also doing it this morning coming in and also doing it this morning and so what would be the best practice and so what would be the best practice and so what would be the best practice as far as like when would we put this as far as like when would we put this as far as like when would we put this into our day would we want to do this if into our day would we want to do this if into our day would we want to do this if we're training at a later time in the we're training at a later time in the we're training at a later time in the day do it in the morning how would we day do it in the morning how would we day do it in the morning how would we fit this in ideally fit this in ideally fit this in ideally yeah so the best practice also depends yeah so the best practice also depends yeah so the best practice also depends on what you want and what you're doing on what you want and what you're doing on what you want and what you're doing of course so what is what is the outcome of course so what is what is the outcome of course so what is what is the outcome that you are expecting so there could be that you are expecting so there could be that you are expecting so there could be different ways to do this so if you if different ways to do this so if you if different ways to do this so if you if you are um a competitive athlete for you are um a competitive athlete for you are um a competitive athlete for example it could be and you're doing a example it could be and you're doing a example it could be and you're doing a lot of competitions and you need to be lot of competitions and you need to be lot of competitions and you need to be ready the next day then it's really good ready the next day then it's really good ready the next day then it's really good to take a coal plant after your training to take a coal plant after your training to take a coal plant after your training or after your your match so it could be or after your your match so it could be or after your your match so it could be really good for those people to take a really good for those people to take a really good for those people to take a cold plunge because when they do that cold plunge because when they do that cold plunge because when they do that they will decrease the inflammation but they will decrease the inflammation but they will decrease the inflammation but also decrease the maybe the growth of also decrease the maybe the growth of also decrease the maybe the growth of the of of the muscles but maybe they the of of the muscles but maybe they the of of the muscles but maybe they don't need that at that point in time
1:01don't need that at that point in time don't need that at that point in time where they just need to be ready and not where they just need to be ready and not where they just need to be ready and not sore the next day so it could be really sore the next day so it could be really sore the next day so it could be really good for recovery but good for recovery but good for recovery but if you are looking for growing your if you are looking for growing your if you are looking for growing your muscles so hypotrophy it could be really muscles so hypotrophy it could be really muscles so hypotrophy it could be really good to wait with your coal plunging and good to wait with your coal plunging and good to wait with your coal plunging and maybe just if you can schedule the maybe just if you can schedule the maybe just if you can schedule the co-plunging and your exercise your co-plunging and your exercise your co-plunging and your exercise your training on another day but if not training on another day but if not training on another day but if not possible then maybe wait four to six possible then maybe wait four to six possible then maybe wait four to six hours afterwards then you are sure to hours afterwards then you are sure to hours afterwards then you are sure to get the benefits of your hard work day get the benefits of your hard work day get the benefits of your hard work day exercise to grow your muscles so I mean exercise to grow your muscles so I mean exercise to grow your muscles so I mean people can can bury this and I think people can can bury this and I think people can can bury this and I think people should do what is possible for people should do what is possible for people should do what is possible for them and I'm not really sure how much them and I'm not really sure how much them and I'm not really sure how much they actually lose right from doing it they actually lose right from doing it they actually lose right from doing it right I'm talking about micro things are right I'm talking about micro things are right I'm talking about micro things are we not talking about micro things here we not talking about micro things here we not talking about micro things here I'm not really sure about how I mean if I'm not really sure about how I mean if I'm not really sure about how I mean if this will hold you off from actually this will hold you off from actually this will hold you off from actually doing cold exposure because this fits doing cold exposure because this fits doing cold exposure because this fits with you being in the gym and they have with you being in the gym and they have with you being in the gym and they have a plunge or they have something that you a plunge or they have something that you a plunge or they have something that you can use then I think you should
1:02can use then I think you should can use then I think you should definitely take the cold plunge after definitely take the cold plunge after definitely take the cold plunge after your training if you are not looking for your training if you are not looking for your training if you are not looking for those small percentage just that you are those small percentage just that you are those small percentage just that you are increasing with your uh your training so increasing with your uh your training so increasing with your uh your training so yeah but just by just wanted to mention yeah but just by just wanted to mention yeah but just by just wanted to mention that so I don't know how much you are that so I don't know how much you are that so I don't know how much you are losing actually from from doing that losing actually from from doing that losing actually from from doing that right after but doing it in the morning right after but doing it in the morning right after but doing it in the morning that is definitely something that I that is definitely something that I that is definitely something that I think people should consider think people should consider think people should consider because you get this good energy from because you get this good energy from because you get this good energy from activating your sympathetic nervous activating your sympathetic nervous activating your sympathetic nervous system and your new adrenaline is going system and your new adrenaline is going system and your new adrenaline is going and you get this drive from the dopamine and you get this drive from the dopamine and you get this drive from the dopamine so you can use that throughout the day so you can use that throughout the day so you can use that throughout the day right and it's not like it's gonna crash right and it's not like it's gonna crash right and it's not like it's gonna crash right after because you have an elevated right after because you have an elevated right after because you have an elevated uh level of of these neurotransmitters uh level of of these neurotransmitters uh level of of these neurotransmitters in your body for hours afterwards so if in your body for hours afterwards so if in your body for hours afterwards so if you need to do some work you can do a you need to do some work you can do a you need to do some work you can do a coat plunge and you have the energy of coat plunge and you have the energy of coat plunge and you have the energy of going to an interview even then you have going to an interview even then you have going to an interview even then you have that positive mindset with you as well that positive mindset with you as well that positive mindset with you as well so you're of course thinking I'm great so you're of course thinking I'm great so you're of course thinking I'm great I'm going to do great in this interview
1:03I'm going to do great in this interview I'm going to do great in this interview and it's not something that I just say and it's not something that I just say and it's not something that I just say but sometimes it's I think actually it's but sometimes it's I think actually it's but sometimes it's I think actually it's shown that that's gonna make people get shown that that's gonna make people get shown that that's gonna make people get the job easily if they believe in the job easily if they believe in the job easily if they believe in themselves and they go in with the themselves and they go in with the themselves and they go in with the confidence and they they feel positive confidence and they they feel positive confidence and they they feel positive and they have this drive that's going to and they have this drive that's going to and they have this drive that's going to give a better impression also ah give a better impression also ah give a better impression also ah interview it could be anything I mean interview it could be anything I mean interview it could be anything I mean yeah so mornings morning dips I am yeah so mornings morning dips I am yeah so mornings morning dips I am definitely for that definitely for that definitely for that um and it's it can also replace maybe a um and it's it can also replace maybe a um and it's it can also replace maybe a cup of coffee cup of coffee cup of coffee um or two or four how many people are um or two or four how many people are um or two or four how many people are taking but doing it in the afternoon taking but doing it in the afternoon taking but doing it in the afternoon would also be fine I think depending on would also be fine I think depending on would also be fine I think depending on how sensitive your nervous system is how sensitive your nervous system is how sensitive your nervous system is um um so I always just say that if you are so I always just say that if you are so I always just say that if you are usually one who doesn't drink coffee usually one who doesn't drink coffee usually one who doesn't drink coffee after five or after four o'clock then after five or after four o'clock then after five or after four o'clock then maybe also don't do your coat plunges maybe also don't do your coat plunges maybe also don't do your coat plunges there because you activate your there because you activate your there because you activate your sympathetic nervous system you have this sympathetic nervous system you have this sympathetic nervous system you have this High increase in your adrenaline and High increase in your adrenaline and High increase in your adrenaline and it's not really going to help your it's not really going to help your it's not really going to help your sleeping later on sleeping later on sleeping later on um and then on the other hand I hear
1:04um and then on the other hand I hear um and then on the other hand I hear from other people winter swimmers who from other people winter swimmers who from other people winter swimmers who say I sleep like a baby when I do my say I sleep like a baby when I do my say I sleep like a baby when I do my evening coat plunges so we need more evening coat plunges so we need more evening coat plunges so we need more studies yeah in this I think we can we studies yeah in this I think we can we studies yeah in this I think we can we can talk about this in a theoretical can talk about this in a theoretical can talk about this in a theoretical manner saying well how does the manner saying well how does the manner saying well how does the neurotransmitter and the hormones work neurotransmitter and the hormones work neurotransmitter and the hormones work in the body what would be best in that in the body what would be best in that in the body what would be best in that way but we really need studies to see way but we really need studies to see way but we really need studies to see really what is what is best practice really what is what is best practice really what is what is best practice here yeah and there's of course bio here yeah and there's of course bio here yeah and there's of course bio individuality with this there's you know individuality with this there's you know individuality with this there's you know there's so much anecdotal data yeah but there's so much anecdotal data yeah but there's so much anecdotal data yeah but this is going back to you know again this is going back to you know again this is going back to you know again centuries of our ancestors utilizing centuries of our ancestors utilizing centuries of our ancestors utilizing this practice and dishonoring that they this practice and dishonoring that they this practice and dishonoring that they figured something out and now we're just figured something out and now we're just figured something out and now we're just finding the details finding the details finding the details in the book each chapter you have a in the book each chapter you have a in the book each chapter you have a quote to open the chapter and one of the quote to open the chapter and one of the quote to open the chapter and one of the chapters opened with this quote the chapters opened with this quote the chapters opened with this quote the greatest joy in life is doing what greatest joy in life is doing what greatest joy in life is doing what people say you can't yeah people say you can't yeah people say you can't yeah why why did you use that quote what does why why did you use that quote what does why why did you use that quote what does that quote mean to you that quote mean to you that quote mean to you well well well actually you're the first one asking for
1:05actually you're the first one asking for actually you're the first one asking for that one so I think it's a little bit I that one so I think it's a little bit I that one so I think it's a little bit I think it's good it's a good question and think it's good it's a good question and think it's good it's a good question and I found this quote and I I find it it I found this quote and I I find it it I found this quote and I I find it it was so well suited at that time because was so well suited at that time because was so well suited at that time because I was doing my PhD and also seeking I was doing my PhD and also seeking I was doing my PhD and also seeking funding at this time and for years I was funding at this time and for years I was funding at this time and for years I was a bit struggling with this I mean a bit struggling with this I mean a bit struggling with this I mean there's a lot of scientists struggling there's a lot of scientists struggling there's a lot of scientists struggling to get funding it's well known I think to get funding it's well known I think to get funding it's well known I think um and I found this quote and it was um and I found this quote and it was um and I found this quote and it was just so specifically telling my story at just so specifically telling my story at just so specifically telling my story at that time that time that time um and people told me just to stop at um and people told me just to stop at um and people told me just to stop at some point because like you're not some point because like you're not some point because like you're not you're not going to get funding to this you're not going to get funding to this you're not going to get funding to this kind of research and and so there was a kind of research and and so there was a kind of research and and so there was a lot of people telling me to to to maybe lot of people telling me to to to maybe lot of people telling me to to to maybe try something else because this is try something else because this is try something else because this is really it was really hard to get the really it was really hard to get the really it was really hard to get the funding to this so they were also just funding to this so they were also just funding to this so they were also just trying to help me I I know that but they trying to help me I I know that but they trying to help me I I know that but they said it's gonna be really hard for you said it's gonna be really hard for you said it's gonna be really hard for you but then on the other hand I'm super but then on the other hand I'm super but then on the other hand I'm super stubborn then I'm like the more win for stubborn then I'm like the more win for stubborn then I'm like the more win for me if I didn't do it and I love it I me if I didn't do it and I love it I me if I didn't do it and I love it I love it you know that's what it's really
1:06love it you know that's what it's really love it you know that's what it's really all about and also of course the all about and also of course the all about and also of course the practice probably helps as well creating practice probably helps as well creating practice probably helps as well creating your stress resilience and your mental your stress resilience and your mental your stress resilience and your mental resilience resilience resilience and it's so remarkable I'm grateful that and it's so remarkable I'm grateful that and it's so remarkable I'm grateful that you kept going and moving this you kept going and moving this you kept going and moving this conversation forward and can you let conversation forward and can you let conversation forward and can you let people know where they can pick up a people know where they can pick up a people know where they can pick up a copy of winter swimming and where they copy of winter swimming and where they copy of winter swimming and where they can follow you and just kind of get more can follow you and just kind of get more can follow you and just kind of get more into your universe into your universe into your universe yes so uh winter swimming you can buy yes so uh winter swimming you can buy yes so uh winter swimming you can buy that online on Amazon that online on Amazon that online on Amazon um on the US Amazon it's also available um on the US Amazon it's also available um on the US Amazon it's also available in in in Canada and Australia and UK in in in Canada and Australia and UK in in in Canada and Australia and UK Amazon so you can go there and purchase Amazon so you can go there and purchase Amazon so you can go there and purchase the book the book the book um and please put a review because that um and please put a review because that um and please put a review because that is a review that is very important also is a review that is very important also is a review that is very important also so other people will see that um and and so other people will see that um and and so other people will see that um and and probably also read it people can find me probably also read it people can find me probably also read it people can find me on social media I am active on on on social media I am active on on on social media I am active on on Instagram especially where I post about Instagram especially where I post about Instagram especially where I post about all these benefits from the code and the all these benefits from the code and the all these benefits from the code and the heat exposure breathing which are like
1:07heat exposure breathing which are like heat exposure breathing which are like the free kind of the free kind of the free kind of um approaches that I have put into my um um approaches that I have put into my um um approaches that I have put into my um my educational approach which I also my educational approach which I also my educational approach which I also teach on my website which is called the teach on my website which is called the teach on my website which is called the soberginstitute.com and that is Susana soberginstitute.com and that is Susana soberginstitute.com and that is Susana um you can also go on Susana sober.com um you can also go on Susana sober.com um you can also go on Susana sober.com it's the same but soberginstitute.com it's the same but soberginstitute.com it's the same but soberginstitute.com and you can find my courses there where and you can find my courses there where and you can find my courses there where I teach this there's a whole program I teach this there's a whole program I teach this there's a whole program which I put out in like bite size just which I put out in like bite size just which I put out in like bite size just really telling in Layman language how to really telling in Layman language how to really telling in Layman language how to practice this and you can follow this practice this and you can follow this practice this and you can follow this and then you will learn all the benefits and then you will learn all the benefits and then you will learn all the benefits from it and you will put it into your from it and you will put it into your from it and you will put it into your life learn how to breathe to lower your life learn how to breathe to lower your life learn how to breathe to lower your stress level so you can get a more stress level so you can get a more stress level so you can get a more peaceful life less inflammation hey if peaceful life less inflammation hey if peaceful life less inflammation hey if you like this video make sure to check you like this video make sure to check you like this video make sure to check out this video right here you can reduce out this video right here you can reduce out this video right here you can reduce levels of il-6 in the brain reduce levels of il-6 in the brain reduce levels of il-6 in the brain reduce inflammation make neurons more stable inflammation make neurons more stable inflammation make neurons more stable and healthier over time by making sure and healthier over time by making sure and healthier over time by making sure that the glymphatic system is active so that the glymphatic system is active so that the glymphatic system is active so that means getting regular deep sleep that means getting regular deep sleep that means getting regular deep sleep and one of the best ways to really mess
1:08and one of the best ways to really mess and one of the best ways to really mess up your brain and your thinking is to up your brain and your thinking is to up your brain and your thinking is to not get deep sleep