How to Do Cold Plunges For India Ft Dr Susanna Soeberg
00:00Today my guest is Dr. Susanna Soberg. Today my guest is Dr. Susanna Soberg. >> Dr. Susanna Sober. Dr. Sober. >> Dr. Susanna Sober. Dr. Sober. >> Dr. Susanna Sober. Dr. Sober. >> Dr. Susanna Soberg. >> Dr. Susanna Soberg. >> Dr. Susanna Soberg. >> Her research has focused on how >> Her research has focused on how >> Her research has focused on how deliberate cold exposure and deliberate deliberate cold exposure and deliberate deliberate cold exposure and deliberate heat exposure can be used to enhance heat exposure can be used to enhance heat exposure can be used to enhance human metabolism. Dr. Soberg is human metabolism. Dr. Soberg is human metabolism. Dr. Soberg is considered one of the world's leading considered one of the world's leading considered one of the world's leading experts on these topics. experts on these topics. experts on these topics. Dr. Susanna Soe, welcome to the Arrived Dr. Susanna Soe, welcome to the Arrived Dr. Susanna Soe, welcome to the Arrived podcast. You do a lot of research on the podcast. You do a lot of research on the podcast. You do a lot of research on the use of heat and cold on and the effects use of heat and cold on and the effects use of heat and cold on and the effects of heat and cold on the human body. When of heat and cold on the human body. When of heat and cold on the human body. When I'm getting in cold water, what is I'm getting in cold water, what is I'm getting in cold water, what is changing inside me? That is usually not changing inside me? That is usually not changing inside me? That is usually not happening. happening. happening. >> So, the body is reacting as if you're >> So, the body is reacting as if you're >> So, the body is reacting as if you're going to die, but you're not. But it going to die, but you're not. But it going to die, but you're not. But it makes sure that your vital organs are makes sure that your vital organs are makes sure that your vital organs are kept warm. kept warm. kept warm. >> What is brown fat? >> What is brown fat? >> What is brown fat? >> Brown fat. >> Brown fat. >> Brown fat. >> Brown fat. >> Brown fat. >> Brown fat. Human adults actually also >> Brown fat. Human adults actually also >> Brown fat. Human adults actually also have this mysterious tissue in the body. have this mysterious tissue in the body. have this mysterious tissue in the body. But we kind of didn't know a lot about But we kind of didn't know a lot about But we kind of didn't know a lot about it. it. it. >> And where is it? Like where is it in the >> And where is it? Like where is it in the >> And where is it? Like where is it in the body? body? body? >> Well, it's located six different places.
01:00>> Well, it's located six different places. >> Well, it's located six different places. These six different places are brown fat These six different places are brown fat These six different places are brown fat is working more like a muscle. So you is working more like a muscle. So you is working more like a muscle. So you can train it to lose weight and you can can train it to lose weight and you can can train it to lose weight and you can do that in different ways. And this is do that in different ways. And this is do that in different ways. And this is where you need to listen. Being too long where you need to listen. Being too long where you need to listen. Being too long in the cold water, you're losing the in the cold water, you're losing the in the cold water, you're losing the benefits to say it. It's not something benefits to say it. It's not something benefits to say it. It's not something that will help you. You could increase that will help you. You could increase that will help you. You could increase or you could decrease your mortality or or you could decrease your mortality or or you could decrease your mortality or risk of dying earlier if you did this risk of dying earlier if you did this risk of dying earlier if you did this four to seven times per week. And that four to seven times per week. And that four to seven times per week. And that is actually when you push your body in is actually when you push your body in is actually when you push your body in either way direction of the temperature either way direction of the temperature either way direction of the temperature scale, you will push your cells to adapt scale, you will push your cells to adapt scale, you will push your cells to adapt to that situation. And that takes fuel, to that situation. And that takes fuel, to that situation. And that takes fuel, that takes mitochondria. And we need that takes mitochondria. And we need that takes mitochondria. And we need better mitochondria health in our world better mitochondria health in our world better mitochondria health in our world because then we will live longer simply. because then we will live longer simply. because then we will live longer simply. So we know that type 2 diabetes and I So we know that type 2 diabetes and I So we know that type 2 diabetes and I know that's a huge problem also in India know that's a huge problem also in India know that's a huge problem also in India but around the world in general but around the world in general but around the world in general actually. So we want to work on that actually. So we want to work on that actually. So we want to work on that insulin sensitivity. If you can train insulin sensitivity. If you can train insulin sensitivity. If you can train that you have a better insulin that you have a better insulin that you have a better insulin sensitivity using contrast therapy. sensitivity using contrast therapy. sensitivity using contrast therapy. >> What is the sober principle? >> What is the sober principle? >> What is the sober principle? >> So the sober principle is dipping their
02:00>> So the sober principle is dipping their >> So the sober principle is dipping their heads under the water. That is also heads under the water. That is also heads under the water. That is also stupid. It also decreases the menstrual stupid. It also decreases the menstrual stupid. It also decreases the menstrual pain for some people. pain for some people. pain for some people. >> Oh it does? Yeah, it does. The cramps, >> Oh it does? Yeah, it does. The cramps, >> Oh it does? Yeah, it does. The cramps, >> your workout with things like cold >> your workout with things like cold >> your workout with things like cold baths, ice baths, does it have an impact baths, ice baths, does it have an impact baths, ice baths, does it have an impact on sex hormones in humans? on sex hormones in humans? on sex hormones in humans? >> Um, >> Um, >> Um, >> around the period, women are generally a >> around the period, women are generally a >> around the period, women are generally a little bit more edgy in terms of their little bit more edgy in terms of their little bit more edgy in terms of their mood. Is it a good idea to go for this mood. Is it a good idea to go for this mood. Is it a good idea to go for this method during that time? method during that time? method during that time? >> This will help all the men in the world. >> This will help all the men in the world. >> This will help all the men in the world. I think that um I think that um I think that um >> cold plunges aren't just about braving >> cold plunges aren't just about braving >> cold plunges aren't just about braving the chill. They are sciencebacked the chill. They are sciencebacked the chill. They are sciencebacked recovery tools. Research shows they can recovery tools. Research shows they can recovery tools. Research shows they can reduce muscle soreness, improve blood reduce muscle soreness, improve blood reduce muscle soreness, improve blood circulation, activate brown fat. circulation, activate brown fat. circulation, activate brown fat. >> It is the good fat that you want to have >> It is the good fat that you want to have >> It is the good fat that you want to have >> and even boost mood by triggering a >> and even boost mood by triggering a >> and even boost mood by triggering a release of dopamine and endorphins. The release of dopamine and endorphins. The release of dopamine and endorphins. The best part is you don't need hours, just best part is you don't need hours, just best part is you don't need hours, just 2 to 3 minutes in uncomfortably cold
03:002 to 3 minutes in uncomfortably cold 2 to 3 minutes in uncomfortably cold water and that's enough to see the water and that's enough to see the water and that's enough to see the benefits. You can add it right after a benefits. You can add it right after a benefits. You can add it right after a tough workout for faster recovery or tough workout for faster recovery or tough workout for faster recovery or first thing in morning for natural first thing in morning for natural first thing in morning for natural energy boost or in the evening to calm energy boost or in the evening to calm energy boost or in the evening to calm your mind and improve sleep. your mind and improve sleep. your mind and improve sleep. >> So we are doing this cold plunge today. >> So we are doing this cold plunge today. >> So we are doing this cold plunge today. >> Time to go in. This video is sponsored >> Time to go in. This video is sponsored >> Time to go in. This video is sponsored by Ark Athlete Recovery. Ark is building by Ark Athlete Recovery. Ark is building by Ark Athlete Recovery. Ark is building the recovery culture our country never the recovery culture our country never the recovery culture our country never had but always needed. We are one of the had but always needed. We are one of the had but always needed. We are one of the most hardworking countries in the world. most hardworking countries in the world. most hardworking countries in the world. We will need all the recovery we can We will need all the recovery we can We will need all the recovery we can get. Harness the power of cold arc for get. Harness the power of cold arc for get. Harness the power of cold arc for the athlete in you. the athlete in you. the athlete in you. >> You seem like you're chilling there. >> You seem like you're chilling there. >> You seem like you're chilling there. Literally Literally Literally >> and literally and metaphorically both >> and literally and metaphorically both >> and literally and metaphorically both ways. You're chilling. ways. You're chilling. ways. You're chilling. >> I started using the cold rush MI from >> I started using the cold rush MI from >> I started using the cold rush MI from our athlete recovery and I haven't our athlete recovery and I haven't our athlete recovery and I haven't missed an ice bath since. Usually ice missed an ice bath since. Usually ice missed an ice bath since. Usually ice baths used to be a pain. Buckets of ice, baths used to be a pain. Buckets of ice, baths used to be a pain. Buckets of ice, dirty water, constant cleaning, total dirty water, constant cleaning, total dirty water, constant cleaning, total waste of time, and I could not do it as waste of time, and I could not do it as waste of time, and I could not do it as often as I wanted to. But this has often as I wanted to. But this has often as I wanted to. But this has changed the game completely. changed the game completely. changed the game completely. >> You want to go in? >> You want to go in? >> You want to go in? >> I think I can do this. Yeah, that's
04:00>> I think I can do this. Yeah, that's >> I think I can do this. Yeah, that's fine. fine. fine. >> It is compact. It holds temperature >> It is compact. It holds temperature >> It is compact. It holds temperature 24/7, filters and ozonates the water, so 24/7, filters and ozonates the water, so 24/7, filters and ozonates the water, so it's always clean. Basically does it's always clean. Basically does it's always clean. Basically does everything except take the plunge for everything except take the plunge for everything except take the plunge for you. If you're serious about recovery, you. If you're serious about recovery, you. If you're serious about recovery, then there's nothing like it. Well, this then there's nothing like it. Well, this then there's nothing like it. Well, this is not a trend. It will add real value is not a trend. It will add real value is not a trend. It will add real value to your everyday recovery. Dr. Susanna So, welcome to the Arrived Dr. Susanna So, welcome to the Arrived podcast. First of all, thank you for podcast. First of all, thank you for podcast. First of all, thank you for having me here in this wonderful campus having me here in this wonderful campus having me here in this wonderful campus of yours and um agreeing to do this of yours and um agreeing to do this of yours and um agreeing to do this because I've been a big fan and because I've been a big fan and because I've been a big fan and following your study and your research. following your study and your research. following your study and your research. Um I'll get straight into it as I have Um I'll get straight into it as I have Um I'll get straight into it as I have limited time. limited time. limited time. So you do a lot of research on the use So you do a lot of research on the use So you do a lot of research on the use of heat and cold on and the effects of of heat and cold on and the effects of of heat and cold on and the effects of heat and cold on the human body. Uh I heat and cold on the human body. Uh I heat and cold on the human body. Uh I want to start with asking that what
05:00want to start with asking that what want to start with asking that what happens when we get cold. happens when we get cold. happens when we get cold. >> Yes, there's and thank you for having me >> Yes, there's and thank you for having me >> Yes, there's and thank you for having me and pronouncing my name right even super and pronouncing my name right even super and pronouncing my name right even super is not easy to say. though. Um, so cold is not easy to say. though. Um, so cold is not easy to say. though. Um, so cold and heat therapy as tools is what I've and heat therapy as tools is what I've and heat therapy as tools is what I've researched. And what happens when you researched. And what happens when you researched. And what happens when you get cold? It really depends on what get cold? It really depends on what get cold? It really depends on what modality you're using. You can get cold modality you're using. You can get cold modality you're using. You can get cold with the wind going outside. If you have with the wind going outside. If you have with the wind going outside. If you have a live in a cold country, a live in a cold country, a live in a cold country, >> but if you're not kind of used to the >> but if you're not kind of used to the >> but if you're not kind of used to the cold wind or cold environment like that, cold wind or cold environment like that, cold wind or cold environment like that, uh there's like a way to also cooling uh there's like a way to also cooling uh there's like a way to also cooling your room. So that is also something your room. So that is also something your room. So that is also something that is scientifically proven to that is scientifically proven to that is scientifically proven to activate your metabolism in the body and activate your metabolism in the body and activate your metabolism in the body and that is what I've researched. that is what I've researched. that is what I've researched. There is also a more you can say There is also a more you can say There is also a more you can say invasive way of doing that and that invasive way of doing that and that invasive way of doing that and that would be submerging your whole body into would be submerging your whole body into would be submerging your whole body into cold water and cold water is defined by cold water and cold water is defined by cold water and cold water is defined by uh at 15° C and down. So it doesn't
06:00uh at 15° C and down. So it doesn't uh at 15° C and down. So it doesn't really have to be that cold. And when I really have to be that cold. And when I really have to be that cold. And when I say not that cold, that because us up say not that cold, that because us up say not that cold, that because us up here in the Nordics, here in the Nordics, here in the Nordics, >> we think that 15 degrees Celsius cold >> we think that 15 degrees Celsius cold >> we think that 15 degrees Celsius cold water is not that cold. But I think water is not that cold. But I think water is not that cold. But I think >> if you live in India, I think 15° >> if you live in India, I think 15° >> if you live in India, I think 15° Celsius would be feel it would feel Celsius would be feel it would feel Celsius would be feel it would feel pretty cold. So it might be that you pretty cold. So it might be that you pretty cold. So it might be that you could have a what is called a cold shock could have a what is called a cold shock could have a what is called a cold shock shock your body activating your shock your body activating your shock your body activating your sympathetic nervous system already at 17 sympathetic nervous system already at 17 sympathetic nervous system already at 17 or 19°C. So this is about how adapted or 19°C. So this is about how adapted or 19°C. So this is about how adapted are you actually to cold. are you actually to cold. are you actually to cold. >> Okay. So when I'm getting in cold water, >> Okay. So when I'm getting in cold water, >> Okay. So when I'm getting in cold water, say 15° or less, say 15° or less, say 15° or less, um what is changing inside me that is um what is changing inside me that is um what is changing inside me that is usually not happening. usually not happening. usually not happening. >> Yeah, that is a big question. So when >> Yeah, that is a big question. So when >> Yeah, that is a big question. So when you submerge your body into the cold you submerge your body into the cold you submerge your body into the cold water, so many processes are happening water, so many processes are happening water, so many processes are happening in your body. First of all, you activate in your body. First of all, you activate in your body. First of all, you activate your cold receptors in your skin which your cold receptors in your skin which your cold receptors in your skin which will send a signal via the nerve endings
07:00will send a signal via the nerve endings will send a signal via the nerve endings up to your brain where you have a up to your brain where you have a up to your brain where you have a temperature regulating center in your temperature regulating center in your temperature regulating center in your brain. There is um a lot of uh brain. There is um a lot of uh brain. There is um a lot of uh neurotransmitters released because you neurotransmitters released because you neurotransmitters released because you are activating um your autonomic nervous are activating um your autonomic nervous are activating um your autonomic nervous system and the part of it which is the system and the part of it which is the system and the part of it which is the fight and flight system that is the fight and flight system that is the fight and flight system that is the alert. You want to get away. You want to alert. You want to get away. You want to alert. You want to get away. You want to run from this danger which is it's run from this danger which is it's run from this danger which is it's really not because it's deliberately but really not because it's deliberately but really not because it's deliberately but it activates in a way that makes sure it activates in a way that makes sure it activates in a way that makes sure that you you won't die. that you you won't die. that you you won't die. >> So because you are doing this maybe >> So because you are doing this maybe >> So because you are doing this maybe you're doing it the first time you will you're doing it the first time you will you're doing it the first time you will have a high release of dopamine have a high release of dopamine have a high release of dopamine >> and you will which gives you a lot of >> and you will which gives you a lot of >> and you will which gives you a lot of drive and you it gives you that kick. drive and you it gives you that kick. drive and you it gives you that kick. >> It's the feel-good hormone isn't it? >> It's the feel-good hormone isn't it? >> It's the feel-good hormone isn't it? >> Yeah it's one of them you can say. Um >> Yeah it's one of them you can say. Um >> Yeah it's one of them you can say. Um there's also nor adrenaline there's also nor adrenaline there's also nor adrenaline >> or or norepinephrine. It's just the same >> or or norepinephrine. It's just the same >> or or norepinephrine. It's just the same two words for the same thing. When that two words for the same thing. When that two words for the same thing. When that is activated and released in the brain, is activated and released in the brain, is activated and released in the brain, it will activate what is called our it will activate what is called our it will activate what is called our brown fat. And we can get back to what
08:00brown fat. And we can get back to what brown fat. And we can get back to what that is. Yeah, that is sounds so weird, that is. Yeah, that is sounds so weird, that is. Yeah, that is sounds so weird, the brown fat. But I'm going to explain the brown fat. But I'm going to explain the brown fat. But I'm going to explain that. That's that's my research area, that. That's that's my research area, that. That's that's my research area, you can say, where it all started. But you can say, where it all started. But you can say, where it all started. But when that happens, you shut down or you when that happens, you shut down or you when that happens, you shut down or you close your veins in your body close your veins in your body close your veins in your body peripherilally in the body and that is peripherilally in the body and that is peripherilally in the body and that is to constrict the warm blood in your to constrict the warm blood in your to constrict the warm blood in your core. So the body is reacting as if core. So the body is reacting as if core. So the body is reacting as if you're going to die but you're not. Um you're going to die but you're not. Um you're going to die but you're not. Um but it makes sure that your vital organs but it makes sure that your vital organs but it makes sure that your vital organs are kept warm. So the whole mission is are kept warm. So the whole mission is are kept warm. So the whole mission is just for the body to keep yourself warm just for the body to keep yourself warm just for the body to keep yourself warm and it does that by closing out the cold and it does that by closing out the cold and it does that by closing out the cold by constricting the the blood vessels by constricting the the blood vessels by constricting the the blood vessels and it does that with the norepinephrine and it does that with the norepinephrine and it does that with the norepinephrine which is just released to the body and which is just released to the body and which is just released to the body and increasing the heat in the body and it increasing the heat in the body and it increasing the heat in the body and it does that with activating the brown fat does that with activating the brown fat does that with activating the brown fat and activating the muscles. So these are and activating the muscles. So these are and activating the muscles. So these are the two thermogenic tissues in the body the two thermogenic tissues in the body the two thermogenic tissues in the body and thermogenic means tissues that can and thermogenic means tissues that can and thermogenic means tissues that can produce heat in the body. So this is the produce heat in the body. So this is the produce heat in the body. So this is the mechanism for keeping you alive mechanism for keeping you alive mechanism for keeping you alive >> but at the same time also um like more
09:00>> but at the same time also um like more >> but at the same time also um like more um you can say the autonomic nervous um you can say the autonomic nervous um you can say the autonomic nervous system makes sure that you're also just system makes sure that you're also just system makes sure that you're also just constricting and making sure that the constricting and making sure that the constricting and making sure that the warm is just kept in your body. warm is just kept in your body. warm is just kept in your body. >> Okay. So, >> Okay. So, >> Okay. So, >> so just for everyone to understand when >> so just for everyone to understand when >> so just for everyone to understand when you talk when you say that the vessels you talk when you say that the vessels you talk when you say that the vessels blood vessels constrict peripherally blood vessels constrict peripherally blood vessels constrict peripherally that means at the ends of our hands, our that means at the ends of our hands, our that means at the ends of our hands, our ears, our toes, they become uh they ears, our toes, they become uh they ears, our toes, they become uh they don't the body does not uh send the don't the body does not uh send the don't the body does not uh send the blood out and then it gets all the blood blood out and then it gets all the blood blood out and then it gets all the blood in in the core temperature and actuates in in the core temperature and actuates in in the core temperature and actuates the brown fat and uh the muscles. That's the brown fat and uh the muscles. That's the brown fat and uh the muscles. That's what you said, right? what you said, right? what you said, right? >> Yes, exactly. Yeah. >> Yes, exactly. Yeah. >> Yes, exactly. Yeah. >> Okay. Okay. So, now we get to brown fat. >> Okay. Okay. So, now we get to brown fat. >> Okay. Okay. So, now we get to brown fat. What is brown fat? What is brown fat? What is brown fat? >> So brown fat is um this mysterious fat >> So brown fat is um this mysterious fat >> So brown fat is um this mysterious fat that was discovered like hundreds of that was discovered like hundreds of that was discovered like hundreds of years ago actually and uh the professors years ago actually and uh the professors years ago actually and uh the professors who have discovered this in in animals who have discovered this in in animals who have discovered this in in animals >> thought that it was only >> thought that it was only >> thought that it was only in animals who are hibernating. in animals who are hibernating. in animals who are hibernating. >> Yeah.
10:00>> Yeah. >> Yeah. >> Yeah. But then we figured we found >> Yeah. But then we figured we found >> Yeah. But then we figured we found hundreds of years later that this is hundreds of years later that this is hundreds of years later that this is also something that humans have. Brown also something that humans have. Brown also something that humans have. Brown fat was discovered as being a tissue fat was discovered as being a tissue fat was discovered as being a tissue that will keep us warm and keep our that will keep us warm and keep our that will keep us warm and keep our metabolism in balance. So it's kind of metabolism in balance. So it's kind of metabolism in balance. So it's kind of the same thing. So when you think think the same thing. So when you think think the same thing. So when you think think about temperature, you should think about temperature, you should think about temperature, you should think about metabolism. So when you increase about metabolism. So when you increase about metabolism. So when you increase your temperature or you decrease your your temperature or you decrease your your temperature or you decrease your temperature in your body, you will temperature in your body, you will temperature in your body, you will activate your metabolism because you activate your metabolism because you activate your metabolism because you need to be in balance. That is why need to be in balance. That is why need to be in balance. That is why metabolism and our nervous system is metabolism and our nervous system is metabolism and our nervous system is totally working together. So when you totally working together. So when you totally working together. So when you change your temperature, it could be change your temperature, it could be change your temperature, it could be when you fall asleep at night, you would when you fall asleep at night, you would when you fall asleep at night, you would um you can say turn down your metabolism um you can say turn down your metabolism um you can say turn down your metabolism and when you wake up, you turn up your and when you wake up, you turn up your and when you wake up, you turn up your metabolism. So the reason why brown fat metabolism. So the reason why brown fat metabolism. So the reason why brown fat is so important to us and we figured is so important to us and we figured is so important to us and we figured that out in after the millennium, we that out in after the millennium, we that out in after the millennium, we could see that this tissue is not only could see that this tissue is not only could see that this tissue is not only in for example babies where we see that in for example babies where we see that in for example babies where we see that there's a lot of brown fat, but we see
11:00there's a lot of brown fat, but we see there's a lot of brown fat, but we see that adults, human adults actually also that adults, human adults actually also that adults, human adults actually also have this mysterious tissue in the body, have this mysterious tissue in the body, have this mysterious tissue in the body, but we kind of didn't know a lot about but we kind of didn't know a lot about but we kind of didn't know a lot about it. >> And where is it? Like where is it in the body? Well, it's located six different body? Well, it's located six different body? Well, it's located six different places and um these six different places places and um these six different places places and um these six different places are close to the central nervous system. are close to the central nervous system. are close to the central nervous system. >> Okay. >> Okay. >> Okay. >> Yeah. So, that's very very much in your >> Yeah. So, that's very very much in your >> Yeah. So, that's very very much in your core down your spine and uh located um core down your spine and uh located um core down your spine and uh located um under your armpits. It's located around under your armpits. It's located around under your armpits. It's located around your neck. It's there close to your ner your neck. It's there close to your ner your neck. It's there close to your ner central nervous system because that is central nervous system because that is central nervous system because that is where uh the nor adrenaline is coming where uh the nor adrenaline is coming where uh the nor adrenaline is coming from. So that means if you accidentally from. So that means if you accidentally from. So that means if you accidentally say you accidentally fall into cold say you accidentally fall into cold say you accidentally fall into cold water, then you would need your brown water, then you would need your brown water, then you would need your brown fat to activate very quickly, right? fat to activate very quickly, right? fat to activate very quickly, right? Because you need to survive, produce Because you need to survive, produce Because you need to survive, produce some heat in the body, and that's the some heat in the body, and that's the some heat in the body, and that's the main thing that the brown fat is doing. main thing that the brown fat is doing. main thing that the brown fat is doing. It's making sure that our vital organs
12:00It's making sure that our vital organs It's making sure that our vital organs are kept warm. So it's centrally are kept warm. So it's centrally are kept warm. So it's centrally placed in the body, but also very close placed in the body, but also very close placed in the body, but also very close to the brain where the norepinephrine is to the brain where the norepinephrine is to the brain where the norepinephrine is coming from. Okay. So, I have another coming from. Okay. So, I have another coming from. Okay. So, I have another question. Um, how does brown fat question. Um, how does brown fat question. Um, how does brown fat increase the metabolism? Like what increase the metabolism? Like what increase the metabolism? Like what happens? How does it do like what what's happens? How does it do like what what's happens? How does it do like what what's chemically going on in there? chemically going on in there? chemically going on in there? >> Yeah, it's a good question. And that is >> Yeah, it's a good question. And that is >> Yeah, it's a good question. And that is also, let me just take it a little bit also, let me just take it a little bit also, let me just take it a little bit on a cell level. on a cell level. on a cell level. >> Yeah. And and and sorry because when we >> Yeah. And and and sorry because when we >> Yeah. And and and sorry because when we when we talk about fat, we just think of when we talk about fat, we just think of when we talk about fat, we just think of something that's just sitting there and something that's just sitting there and something that's just sitting there and literally doing nothing. But but what's literally doing nothing. But but what's literally doing nothing. But but what's happening with brown fat? Let let me let happening with brown fat? Let let me let happening with brown fat? Let let me let me phrase it out. So we have what is me phrase it out. So we have what is me phrase it out. So we have what is called the good fat called the good fat called the good fat >> and the bad fat. You can put in these >> and the bad fat. You can put in these >> and the bad fat. You can put in these two categories maybe. two categories maybe. two categories maybe. >> Yeah, that's that's a bad fat right >> Yeah, that's that's a bad fat right >> Yeah, that's that's a bad fat right there. there. there. >> So we have the white fat which is on the >> So we have the white fat which is on the >> So we have the white fat which is on the belly on our thighs and we want to get belly on our thighs and we want to get belly on our thighs and we want to get rid of that and it's super difficult. So rid of that and it's super difficult. So rid of that and it's super difficult. So we are really trying to figure out how we are really trying to figure out how we are really trying to figure out how can we get rid of that excessive white can we get rid of that excessive white can we get rid of that excessive white fat. We need some but we don't need that
13:00fat. We need some but we don't need that fat. We need some but we don't need that much. much. much. >> Let's just say it that way. So we want >> Let's just say it that way. So we want >> Let's just say it that way. So we want to get rid of that. to get rid of that. to get rid of that. >> Yeah. And the white fat is storing >> Yeah. And the white fat is storing >> Yeah. And the white fat is storing energy in our body. The brown fat on the energy in our body. The brown fat on the energy in our body. The brown fat on the other hand is expending or increasing other hand is expending or increasing other hand is expending or increasing the energy expenditure burning calories the energy expenditure burning calories the energy expenditure burning calories in the body. So in a sense the brown fat in the body. So in a sense the brown fat in the body. So in a sense the brown fat can actually um burn calories in the can actually um burn calories in the can actually um burn calories in the body and the white fat is storing body and the white fat is storing body and the white fat is storing calories in the body. So they work calories in the body. So they work calories in the body. So they work opposite but both of them are actually a opposite but both of them are actually a opposite but both of them are actually a kind of fat in the body. But the brown kind of fat in the body. But the brown kind of fat in the body. But the brown fat is working more like a muscle. So fat is working more like a muscle. So fat is working more like a muscle. So you can train it. It's a it's a muscle you can train it. It's a it's a muscle you can train it. It's a it's a muscle almost that you can train. It can almost that you can train. It can almost that you can train. It can increase in efficiency and in volume. increase in efficiency and in volume. increase in efficiency and in volume. So, you just need to figure out how can So, you just need to figure out how can So, you just need to figure out how can you get more brown fat to lose weight. you get more brown fat to lose weight. you get more brown fat to lose weight. >> And how do you do that? >> And how do you do that? >> And how do you do that? >> By activating it. >> By activating it. >> By activating it. >> By activating it. And you can do that in >> By activating it. And you can do that in >> By activating it. And you can do that in different ways. And this is where you different ways. And this is where you different ways. And this is where you need to listen because there are so many need to listen because there are so many need to listen because there are so many ways you can do this in. Yeah. And some ways you can do this in. Yeah. And some ways you can do this in. Yeah. And some of them are free and some of them will
14:00of them are free and some of them will of them are free and some of them will cost you a little bit, but then there's cost you a little bit, but then there's cost you a little bit, but then there's a good outcome at least. So cold a good outcome at least. So cold a good outcome at least. So cold temperatures for sure is the most potent temperatures for sure is the most potent temperatures for sure is the most potent activator of the brown fat. If you can activator of the brown fat. If you can activator of the brown fat. If you can just get cold in some way, you will just get cold in some way, you will just get cold in some way, you will activate those cold receptors in your activate those cold receptors in your activate those cold receptors in your skin, activate the brown fat, and skin, activate the brown fat, and skin, activate the brown fat, and increase your energy expenditure. And increase your energy expenditure. And increase your energy expenditure. And now let's just get down on the cell now let's just get down on the cell now let's just get down on the cell level because I think that's what you level because I think that's what you level because I think that's what you also ask me about. It's a little bit also ask me about. It's a little bit also ask me about. It's a little bit nerdy, but I think you can handle it. nerdy, but I think you can handle it. nerdy, but I think you can handle it. So, um, so when we get cold and So, um, so when we get cold and So, um, so when we get cold and norepinephrine, which I just talked norepinephrine, which I just talked norepinephrine, which I just talked about before, is increased in the brain. about before, is increased in the brain. about before, is increased in the brain. Let's say you're getting into your ice Let's say you're getting into your ice Let's say you're getting into your ice bath, right? And because of that, it bath, right? And because of that, it bath, right? And because of that, it would sit on the brown fat cells and would sit on the brown fat cells and would sit on the brown fat cells and activate the cell. When it does that, it activate the cell. When it does that, it activate the cell. When it does that, it um it increases the energy expenditure um it increases the energy expenditure um it increases the energy expenditure by using glucose and fat as fuel from by using glucose and fat as fuel from by using glucose and fat as fuel from the bloodstream because there's actually the bloodstream because there's actually the bloodstream because there's actually small lipid droplets inside of every small lipid droplets inside of every small lipid droplets inside of every inside of every brown fat cell. But that
15:00inside of every brown fat cell. But that inside of every brown fat cell. But that is kind of like a small storage is kind of like a small storage is kind of like a small storage >> and it's used very quickly. It's like a >> and it's used very quickly. It's like a >> and it's used very quickly. It's like a a a small storage. Yeah. But you kind of a a small storage. Yeah. But you kind of a a small storage. Yeah. But you kind of need a um a a flowing fuel to the brown need a um a a flowing fuel to the brown need a um a a flowing fuel to the brown fat to keep it activated in order for it fat to keep it activated in order for it fat to keep it activated in order for it to increase heat. So the outcome of it to increase heat. So the outcome of it to increase heat. So the outcome of it of taking glucose and fat from the of taking glucose and fat from the of taking glucose and fat from the bloodstream as fuel is to for the cell bloodstream as fuel is to for the cell bloodstream as fuel is to for the cell to keep activating and increase the heat to keep activating and increase the heat to keep activating and increase the heat in the body. in the body. in the body. >> Also it does something else which is >> Also it does something else which is >> Also it does something else which is very smart from human biology. I think very smart from human biology. I think very smart from human biology. I think it also sends a signal to uh the muscles it also sends a signal to uh the muscles it also sends a signal to uh the muscles in the body. So the muscles and the in the body. So the muscles and the in the body. So the muscles and the brown fat are working together. So to brown fat are working together. So to brown fat are working together. So to keep your temperature up in the body and keep your temperature up in the body and keep your temperature up in the body and to keep your metabolism up. So actually to keep your metabolism up. So actually to keep your metabolism up. So actually when you exercise you also activate your when you exercise you also activate your when you exercise you also activate your brown fat. So there are different ways brown fat. So there are different ways brown fat. So there are different ways you can activate your brown fat but the you can activate your brown fat but the you can activate your brown fat but the most potent one is cold exposure. most potent one is cold exposure. most potent one is cold exposure. >> Getting cold. Okay. Um so I'll tell you
16:00>> Getting cold. Okay. Um so I'll tell you >> Getting cold. Okay. Um so I'll tell you my personal experience after listening my personal experience after listening my personal experience after listening to your podcasts and especially with Dr. to your podcasts and especially with Dr. to your podcasts and especially with Dr. cube man. cube man. cube man. >> I'd love to hear this. >> I'd love to hear this. >> I'd love to hear this. >> I I I love the podcast really. Um >> I I I love the podcast really. Um >> I I I love the podcast really. Um >> thank you. >> thank you. >> thank you. >> And um I got to know so much about this >> And um I got to know so much about this >> And um I got to know so much about this very very underrated therapy that I call very very underrated therapy that I call very very underrated therapy that I call um you know or a way of life for a lot um you know or a way of life for a lot um you know or a way of life for a lot of people that I should do it more of people that I should do it more of people that I should do it more often. So I started taking ice baths and often. So I started taking ice baths and often. So I started taking ice baths and also made sure that I took cold showers also made sure that I took cold showers also made sure that I took cold showers but that's only during like a month or but that's only during like a month or but that's only during like a month or so of winter that we have uh in Jaipur so of winter that we have uh in Jaipur so of winter that we have uh in Jaipur where I come from that's north close to where I come from that's north close to where I come from that's north close to Delhi in India. Delhi in India. Delhi in India. Um Um Um now when I did when I took my first ice now when I did when I took my first ice now when I did when I took my first ice bath uh I went in for a very long period bath uh I went in for a very long period bath uh I went in for a very long period 25 minutes which is not really great 25 minutes which is not really great 25 minutes which is not really great right. right. right. >> Oh no no no don't do that. Yes. >> Oh no no no don't do that. Yes. >> Oh no no no don't do that. Yes. Absolutely not. Uh and I realized that Absolutely not. Uh and I realized that Absolutely not. Uh and I realized that soon after I finished. soon after I finished. soon after I finished. >> Oh. >> Oh.
17:00>> Oh. >> So, so >> So, so >> So, so >> what happened? >> what happened? >> what happened? >> Well, I was shivering for a very long >> Well, I was shivering for a very long >> Well, I was shivering for a very long time. time. time. >> Yeah. >> Yeah. >> And then, >> And then, >> And then, >> and I think that this is important for >> and I think that this is important for >> and I think that this is important for your listeners. your listeners. your listeners. >> Okay. >> Okay. >> What was that experience? Because 25 >> What was that experience? Because 25 >> What was that experience? Because 25 minutes I know what happened, but I want minutes I know what happened, but I want minutes I know what happened, but I want to hear your experience with that to hear your experience with that to hear your experience with that because it's it's kind of important to because it's it's kind of important to because it's it's kind of important to tell you to tell your listeners. Why is tell you to tell your listeners. Why is tell you to tell your listeners. Why is 25 minutes a really bad idea? 25 minutes a really bad idea? 25 minutes a really bad idea? >> Yeah. Because the moment I got out, I >> Yeah. Because the moment I got out, I >> Yeah. Because the moment I got out, I was not warm enough for a very long time was not warm enough for a very long time was not warm enough for a very long time and I my uh you know I was I was and I my uh you know I was I was and I my uh you know I was I was shivering really really bad and it went shivering really really bad and it went shivering really really bad and it went on for a very long time. So after like on for a very long time. So after like on for a very long time. So after like 10 15 minutes or maybe 25 minutes then I 10 15 minutes or maybe 25 minutes then I 10 15 minutes or maybe 25 minutes then I had to go and warm myself up um in a had to go and warm myself up um in a had to go and warm myself up um in a steam uh that we had in the gym. So it steam uh that we had in the gym. So it steam uh that we had in the gym. So it it was kind of and I felt really really it was kind of and I felt really really it was kind of and I felt really really cold. I have never felt that cold. Uh is cold. I have never felt that cold. Uh is cold. I have never felt that cold. Uh is that is that normal? Is that what that is that normal? Is that what that is that normal? Is that what happens? And what's happening there? happens? And what's happening there? happens? And what's happening there? >> Yeah. So the thing is about being too
18:00>> Yeah. So the thing is about being too >> Yeah. So the thing is about being too long in the cold water is that you long in the cold water is that you long in the cold water is that you you're losing the benefits to say it. you're losing the benefits to say it. you're losing the benefits to say it. It's not something that will help you. It's not something that will help you. It's not something that will help you. So the benefits are already there after So the benefits are already there after So the benefits are already there after a few minutes. a few minutes. a few minutes. >> Uh there is no reason to cool your inner >> Uh there is no reason to cool your inner >> Uh there is no reason to cool your inner organs. And there is also something organs. And there is also something organs. And there is also something called the after drop, which I'm pretty called the after drop, which I'm pretty called the after drop, which I'm pretty sure is what you experience afterwards. sure is what you experience afterwards. sure is what you experience afterwards. Yeah. So that means so when you're in Yeah. So that means so when you're in Yeah. So that means so when you're in the cold water, that is not where you're the cold water, that is not where you're the cold water, that is not where you're going to be the coldest. going to be the coldest. going to be the coldest. >> The coldest you will be is when >> The coldest you will be is when >> The coldest you will be is when >> you get out. >> you get out. >> you get out. >> When you get out. Exactly. So when you >> When you get out. Exactly. So when you >> When you get out. Exactly. So when you get out, what happens is that your blood get out, what happens is that your blood get out, what happens is that your blood vessels peripherally will open again vessels peripherally will open again vessels peripherally will open again because you got out of the cold water. because you got out of the cold water. because you got out of the cold water. But then what happens? this the core But then what happens? this the core But then what happens? this the core will start cooling down which it should will start cooling down which it should will start cooling down which it should not because the blood has left the core not because the blood has left the core not because the blood has left the core and it's gone to the periphery. and it's gone to the periphery. and it's gone to the periphery. >> Exactly. So the warm blood in your core >> Exactly. So the warm blood in your core >> Exactly. So the warm blood in your core is coming now out to the cold tissue and is coming now out to the cold tissue and is coming now out to the cold tissue and therefore cooling down your blood which therefore cooling down your blood which therefore cooling down your blood which returns to your vital organs and there
19:00returns to your vital organs and there returns to your vital organs and there you have your receptors uh temperature you have your receptors uh temperature you have your receptors uh temperature receptors telling now your temperature receptors telling now your temperature receptors telling now your temperature regulating center in the brain. Oops, regulating center in the brain. Oops, regulating center in the brain. Oops, now I am getting really cold really now I am getting really cold really now I am getting really cold really fast. And then you start to shiver. fast. And then you start to shiver. fast. And then you start to shiver. That's okay. Shivering is okay. But it That's okay. Shivering is okay. But it That's okay. Shivering is okay. But it can also mean that you are getting too can also mean that you are getting too can also mean that you are getting too cold, which will put stress on your cold, which will put stress on your cold, which will put stress on your inner organs. And that you don't need. inner organs. And that you don't need. inner organs. And that you don't need. You don't want it. And it's definitely You don't want it. And it's definitely You don't want it. And it's definitely not beneficial for you. So the benefits not beneficial for you. So the benefits not beneficial for you. So the benefits that we are looking for is when you are that we are looking for is when you are that we are looking for is when you are activating those neurotransmitters and activating those neurotransmitters and activating those neurotransmitters and hormones that will increase your hormones that will increase your hormones that will increase your metabolism and increase or change the metabolism and increase or change the metabolism and increase or change the you can say the chemicals in your brain you can say the chemicals in your brain you can say the chemicals in your brain and it happens within a few minutes and it happens within a few minutes and it happens within a few minutes because there's there are so many because there's there are so many because there's there are so many misconceptions around this and there are misconceptions around this and there are misconceptions around this and there are so many people doing this wrong. Uh that so many people doing this wrong. Uh that so many people doing this wrong. Uh that is actually why I I created the soap is actually why I I created the soap is actually why I I created the soap institute. I think that is something institute. I think that is something institute. I think that is something that professionals need to look into that professionals need to look into that professionals need to look into because when you are guiding people in because when you are guiding people in because when you are guiding people in this then you need to do it right.
20:00this then you need to do it right. this then you need to do it right. >> Yeah. Okay. So two questions that I >> Yeah. Okay. So two questions that I >> Yeah. Okay. So two questions that I think about when you explaining me this think about when you explaining me this think about when you explaining me this is number one uh can we talk a little is number one uh can we talk a little is number one uh can we talk a little bit about shivering and why is it bit about shivering and why is it bit about shivering and why is it important and then what's the right way important and then what's the right way important and then what's the right way to do it? So um shivering is important to do it? So um shivering is important to do it? So um shivering is important uh and it's important in the beginning uh and it's important in the beginning uh and it's important in the beginning uh when you get used to the cold you uh when you get used to the cold you uh when you get used to the cold you will shiver less but it doesn't mean will shiver less but it doesn't mean will shiver less but it doesn't mean that you don't get the benefits. So you that you don't get the benefits. So you that you don't get the benefits. So you still do. So the shivering can be good still do. So the shivering can be good still do. So the shivering can be good and uh but this should not be a goal. Um and uh but this should not be a goal. Um and uh but this should not be a goal. Um because the body adapts and the more because the body adapts and the more because the body adapts and the more adapted you are to the cold the more the adapted you are to the cold the more the adapted you are to the cold the more the body will recognize this environment and body will recognize this environment and body will recognize this environment and the shivering will almost um yeah vanish the shivering will almost um yeah vanish the shivering will almost um yeah vanish because you have increased the because you have increased the because you have increased the mitochondria in the cells which is the mitochondria in the cells which is the mitochondria in the cells which is the muscle cells but also in the brown fat. muscle cells but also in the brown fat. muscle cells but also in the brown fat. So you increase your heat faster and So you increase your heat faster and So you increase your heat faster and faster and that's potentially what's faster and that's potentially what's faster and that's potentially what's going to help you also uh stay longer in
21:00going to help you also uh stay longer in going to help you also uh stay longer in an ice bath, but that doesn't mean that an ice bath, but that doesn't mean that an ice bath, but that doesn't mean that it will um be beneficial for you. So you it will um be beneficial for you. So you it will um be beneficial for you. So you don't have to use um you don't have to don't have to use um you don't have to don't have to use um you don't have to push yourself to to to go longer and push yourself to to to go longer and push yourself to to to go longer and longer. That won't be helpful for you. longer. That won't be helpful for you. longer. That won't be helpful for you. >> Okay? And so now we know that we don't >> Okay? And so now we know that we don't >> Okay? And so now we know that we don't want to do it for too long. Definitely want to do it for too long. Definitely want to do it for too long. Definitely not 25 minutes. Um, how long should this not 25 minutes. Um, how long should this not 25 minutes. Um, how long should this be done for to have the most benefits be done for to have the most benefits be done for to have the most benefits out of it? out of it? out of it? >> Well, a few minutes is enough for each >> Well, a few minutes is enough for each >> Well, a few minutes is enough for each ice bath. ice bath. ice bath. >> Would you say two to three minutes? >> Would you say two to three minutes? >> Would you say two to three minutes? >> Yeah. Well, it also depends on when you >> Yeah. Well, it also depends on when you >> Yeah. Well, it also depends on when you are over the cold shark. So, that should are over the cold shark. So, that should are over the cold shark. So, that should definitely be a goal. So, if you are new definitely be a goal. So, if you are new definitely be a goal. So, if you are new to this, you should use your breath um to this, you should use your breath um to this, you should use your breath um slow breathing to get through uh the slow breathing to get through uh the slow breathing to get through uh the cold shock. And once you're over that um cold shock. And once you're over that um cold shock. And once you're over that um you can use that as a tool to really uh you can use that as a tool to really uh you can use that as a tool to really uh also train your nervous system to also train your nervous system to also train your nervous system to tolerate more stress because the cold is
22:00tolerate more stress because the cold is tolerate more stress because the cold is a stress, right? So it's not only on the a stress, right? So it's not only on the a stress, right? So it's not only on the you can say the the the physiological you can say the the the physiological you can say the the the physiological and the physical side of it. It's not and the physical side of it. It's not and the physical side of it. It's not it's not only those benefits that you it's not only those benefits that you it's not only those benefits that you gain from it, but are also some mental gain from it, but are also some mental gain from it, but are also some mental benefits. And one of those I think are benefits. And one of those I think are benefits. And one of those I think are very important in this world of burnouts very important in this world of burnouts very important in this world of burnouts and stress. And we want to we want to and stress. And we want to we want to and stress. And we want to we want to help people like get out of that stress. help people like get out of that stress. help people like get out of that stress. Um and you can actually use this as a Um and you can actually use this as a Um and you can actually use this as a tool to also widen that window for how tool to also widen that window for how tool to also widen that window for how much stress you can tolerate. And uh much stress you can tolerate. And uh much stress you can tolerate. And uh that is something that you can train that is something that you can train that is something that you can train using your breath. using your breath. using your breath. >> And when you talk about stress, you also >> And when you talk about stress, you also >> And when you talk about stress, you also mean the general mental stress in our mean the general mental stress in our mean the general mental stress in our daily lives. we can train our brain or daily lives. we can train our brain or daily lives. we can train our brain or or our nervous system to tolerate that or our nervous system to tolerate that or our nervous system to tolerate that as well. Is that what you're saying? as well. Is that what you're saying? as well. Is that what you're saying? >> Yeah. So, it's actually connected. So, >> Yeah. So, it's actually connected. So, >> Yeah. So, it's actually connected. So, the when you can tolerate physical the when you can tolerate physical the when you can tolerate physical stress like the cold uh but also the stress like the cold uh but also the stress like the cold uh but also the heat actually. So, when you train that heat actually. So, when you train that heat actually. So, when you train that pain receptor or pain pathway in your pain receptor or pain pathway in your pain receptor or pain pathway in your body, you are actually training your how
23:00body, you are actually training your how body, you are actually training your how much pain and stress you can tolerate much pain and stress you can tolerate much pain and stress you can tolerate and that's correlated to how much stress and that's correlated to how much stress and that's correlated to how much stress you can tolerate as well. So it's you can tolerate as well. So it's you can tolerate as well. So it's actually on the same pathway. So stress actually on the same pathway. So stress actually on the same pathway. So stress is something that you can um train to is something that you can um train to is something that you can um train to tolerate. Uh it I'm not saying you tolerate. Uh it I'm not saying you tolerate. Uh it I'm not saying you should go out and do brutal things to should go out and do brutal things to should go out and do brutal things to yourself. It's not like that. But in a yourself. It's not like that. But in a yourself. It's not like that. But in a sense, a cold ice bath is also sense, a cold ice bath is also sense, a cold ice bath is also >> it's actually brutal. You're doing it >> it's actually brutal. You're doing it >> it's actually brutal. You're doing it only for a few minutes. But it's brutal, only for a few minutes. But it's brutal, only for a few minutes. But it's brutal, but it's but it's but it's >> it's something that you should think >> it's something that you should think >> it's something that you should think about as a tool. As long as it's about as a tool. As long as it's about as a tool. As long as it's deliberate, and of course it is, and deliberate, and of course it is, and deliberate, and of course it is, and you're not overdoing it, then I think you're not overdoing it, then I think you're not overdoing it, then I think it's a it's a good way to train your it's a it's a good way to train your it's a it's a good way to train your your mental health as well. your mental health as well. your mental health as well. >> I agree. It's it's pretty brutal, >> I agree. It's it's pretty brutal, >> I agree. It's it's pretty brutal, especially um so okay, I will come to especially um so okay, I will come to especially um so okay, I will come to this, but I'll I'll just share my this, but I'll I'll just share my this, but I'll I'll just share my experience. The first thing that I'm experience. The first thing that I'm experience. The first thing that I'm doing uh every morning is to have a cold doing uh every morning is to have a cold doing uh every morning is to have a cold shower shower shower >> since I don't have an access to a cold >> since I don't have an access to a cold >> since I don't have an access to a cold plunge plunge plunge >> per say. Um, and every time, especially
24:00>> per say. Um, and every time, especially >> per say. Um, and every time, especially during the winters, I am about to turn during the winters, I am about to turn during the winters, I am about to turn that shower on. that shower on. that shower on. >> Mhm. >> Mhm. >> Mhm. >> On the cool uh side, uh, I have to close >> On the cool uh side, uh, I have to close >> On the cool uh side, uh, I have to close my eyes and just tell myself, okay, my eyes and just tell myself, okay, my eyes and just tell myself, okay, let's just get under this somehow. Those let's just get under this somehow. Those let's just get under this somehow. Those first few seconds, like say the first first few seconds, like say the first first few seconds, like say the first 10, 15 seconds are the most difficult 10, 15 seconds are the most difficult 10, 15 seconds are the most difficult when you really want to get out of it. when you really want to get out of it. when you really want to get out of it. >> Yeah. >> Yeah. >> But once you pass that, >> But once you pass that, >> But once you pass that, >> it becomes it gets easier. or you get >> it becomes it gets easier. or you get >> it becomes it gets easier. or you get >> so that's for sure. Um I am definitely >> so that's for sure. Um I am definitely >> so that's for sure. Um I am definitely much more cold adapted than I was. So much more cold adapted than I was. So much more cold adapted than I was. So for somebody who's not cold adapted at for somebody who's not cold adapted at for somebody who's not cold adapted at all um it does take a while to get used all um it does take a while to get used all um it does take a while to get used to. Um and that's something that's very to. Um and that's something that's very to. Um and that's something that's very important from what I get from you. But important from what I get from you. But important from what I get from you. But that's cold and we understood why it's that's cold and we understood why it's that's cold and we understood why it's good for you. What about heat? Uh tell good for you. What about heat? Uh tell good for you. What about heat? Uh tell me about it a little bit. me about it a little bit. me about it a little bit. >> So well heat can be used as a tool as
25:00>> So well heat can be used as a tool as >> So well heat can be used as a tool as well. So heat can be it could be a hot well. So heat can be it could be a hot well. So heat can be it could be a hot bath, it could be a steam room, it could bath, it could be a steam room, it could bath, it could be a steam room, it could be a sauna. And there are different be a sauna. And there are different be a sauna. And there are different modalities you can use to get warm. The modalities you can use to get warm. The modalities you can use to get warm. The point of getting warm is for you to point of getting warm is for you to point of getting warm is for you to sweat, sweat, sweat, >> right? Because you want to get that >> right? Because you want to get that >> right? Because you want to get that heart rate up. uh because you want to heart rate up. uh because you want to heart rate up. uh because you want to mimic actually a cardiovascular exercise mimic actually a cardiovascular exercise mimic actually a cardiovascular exercise and why I'm saying that is because the and why I'm saying that is because the and why I'm saying that is because the science from Finland is there's this big science from Finland is there's this big science from Finland is there's this big uh cohort study where they have followed uh cohort study where they have followed uh cohort study where they have followed scientists have followed uh Fins who who scientists have followed uh Fins who who scientists have followed uh Fins who who do um sa at least one time uh per week do um sa at least one time uh per week do um sa at least one time uh per week and up to actually every day. And they and up to actually every day. And they and up to actually every day. And they have looked at how what kind of outcomes have looked at how what kind of outcomes have looked at how what kind of outcomes health outcomes did they get out of that health outcomes did they get out of that health outcomes did they get out of that after 20 25 years. And I think the most after 20 25 years. And I think the most after 20 25 years. And I think the most astonishing astonishing astonishing results they got from that is actually
26:00results they got from that is actually results they got from that is actually they could see that you could increase they could see that you could increase they could see that you could increase or you could decrease your mortality or four to seven times per week. And that is actually with thought 39 39 sorry is actually with thought 39 39 sorry is actually with thought 39 39 sorry you could decrease your risk of dying you could decrease your risk of dying you could decrease your risk of dying earlier uh with 45%. earlier uh with 45%. earlier uh with 45%. >> Wow. >> Wow. >> Wow. >> I think this is very important. So what >> I think this is very important. So what >> I think this is very important. So what they looked into is also the mechanisms they looked into is also the mechanisms they looked into is also the mechanisms behind this. So sauna is increasing your behind this. So sauna is increasing your behind this. So sauna is increasing your heat in the body. The body wants to dump heat in the body. The body wants to dump heat in the body. The body wants to dump that heat by sweating and you increase that heat by sweating and you increase that heat by sweating and you increase your heart rate and without even moving your heart rate and without even moving your heart rate and without even moving a muscle a muscle a muscle >> and that is I think very important to >> and that is I think very important to >> and that is I think very important to say that work when you look at say that work when you look at say that work when you look at cardiovascular um risk today those are cardiovascular um risk today those are cardiovascular um risk today those are one of the some of the biggest killers one of the some of the biggest killers one of the some of the biggest killers in the world. So we really want to have in the world. So we really want to have in the world. So we really want to have a lower risk of dying and working on our a lower risk of dying and working on our a lower risk of dying and working on our cardiovascular health. So if you can cardiovascular health. So if you can cardiovascular health. So if you can have access to anything that serves you have access to anything that serves you have access to anything that serves you a as a as something that will give you
27:00a as a as something that will give you a as a as something that will give you heat to the body then that would be a heat to the body then that would be a heat to the body then that would be a really good thing. So really good thing. So really good thing. So >> okay so now we know that cold and heat >> okay so now we know that cold and heat >> okay so now we know that cold and heat both are beneficial but you talk about both are beneficial but you talk about both are beneficial but you talk about something very interesting which is a something very interesting which is a something very interesting which is a contrasting therapy contrasting therapy contrasting therapy um and you call it the thermalist um and you call it the thermalist um and you call it the thermalist method. method. method. Please tell me about it. Please tell me about it. Please tell me about it. >> Yes. So the thermalist method is what we >> Yes. So the thermalist method is what we >> Yes. So the thermalist method is what we call the contrast therapy. I call it call the contrast therapy. I call it call the contrast therapy. I call it that because it's not just using a coat that because it's not just using a coat that because it's not just using a coat top and using a sauna. It's a specific top and using a sauna. It's a specific top and using a sauna. It's a specific program because you can do this I found program because you can do this I found program because you can do this I found out during the last couple of years. You out during the last couple of years. You out during the last couple of years. You can do it in a non beneficial way. So can do it in a non beneficial way. So can do it in a non beneficial way. So following a specific structure for this following a specific structure for this following a specific structure for this will make sure that you get the benefits will make sure that you get the benefits will make sure that you get the benefits as well. I studied this for 10 years now as well. I studied this for 10 years now as well. I studied this for 10 years now and contrasting between the coat and the and contrasting between the coat and the and contrasting between the coat and the heat is going to push your your heat is going to push your your heat is going to push your your cardiovascular system your metabolism uh cardiovascular system your metabolism uh cardiovascular system your metabolism uh from one extreme to the other and that from one extreme to the other and that from one extreme to the other and that takes fuel, it takes energy and that is
28:00takes fuel, it takes energy and that is takes fuel, it takes energy and that is where we see that you get the most where we see that you get the most where we see that you get the most benefits. Where we see that in my benefits. Where we see that in my benefits. Where we see that in my research is that our um participants in research is that our um participants in research is that our um participants in my studies had actually a faster glucose my studies had actually a faster glucose my studies had actually a faster glucose clearance from the blood. And just to clearance from the blood. And just to clearance from the blood. And just to explain what that means, it means that explain what that means, it means that explain what that means, it means that when people uh use on a regular basis uh when people uh use on a regular basis uh when people uh use on a regular basis uh the cold and then going to the heat and the cold and then going to the heat and the cold and then going to the heat and going back to the cold and back and going back to the cold and back and going back to the cold and back and forth, that means that they will push forth, that means that they will push forth, that means that they will push their metabolism to either increase the their metabolism to either increase the their metabolism to either increase the heat in the body or decrease the heat in heat in the body or decrease the heat in heat in the body or decrease the heat in the body. And that takes energy, takes the body. And that takes energy, takes the body. And that takes energy, takes fuel from the body and that is the white fuel from the body and that is the white fuel from the body and that is the white fat. So now you're burning the fat and fat. So now you're burning the fat and fat. So now you're burning the fat and uh the sugar from your bloodstream, uh the sugar from your bloodstream, uh the sugar from your bloodstream, right? And you need to train your uh right? And you need to train your uh right? And you need to train your uh body to be faster and faster and better body to be faster and faster and better body to be faster and faster and better at that. And the the body just wants to at that. And the the body just wants to at that. And the the body just wants to survive whatever you're doing. So the survive whatever you're doing. So the survive whatever you're doing. So the body actually tries to tell the cells, body actually tries to tell the cells, body actually tries to tell the cells, oh, work faster. oh, work faster. oh, work faster. >> And how does it work faster? By >> And how does it work faster? By >> And how does it work faster? By increasing mitochondria in the cells. increasing mitochondria in the cells. increasing mitochondria in the cells. >> And we need those mitochondria because
29:00>> And we need those mitochondria because >> And we need those mitochondria because those are the small fabrics in the cell those are the small fabrics in the cell those are the small fabrics in the cell in our cells that will make sure that in our cells that will make sure that in our cells that will make sure that you you easily and fast adapt to every you you easily and fast adapt to every you you easily and fast adapt to every situation. So when you push your body in situation. So when you push your body in situation. So when you push your body in either way direction of the temperature scale, you will push your cells to adapt to that situation and that takes fuel, to that situation and that takes fuel, to that situation and that takes fuel, that takes mitochondria and we need that takes mitochondria and we need that takes mitochondria and we need better mitochondria health in our world better mitochondria health in our world because then we will live longer simply because then we will live longer simply because then we will live longer simply and when you do that you will see a and when you do that you will see a and when you do that you will see a faster glucose clearance. So it clears faster glucose clearance. So it clears faster glucose clearance. So it clears the glucose from the bloodstream and it the glucose from the bloodstream and it the glucose from the bloodstream and it also burns the fat. And we see that in also burns the fat. And we see that in also burns the fat. And we see that in our um our participants in my study, our um our participants in my study, our um our participants in my study, they had a faster insulin, you can say they had a faster insulin, you can say they had a faster insulin, you can say sensitivity, meaning they didn't have sensitivity, meaning they didn't have sensitivity, meaning they didn't have to. to. to. >> Can you explain that? >> Can you explain that? >> Can you explain that? >> Yeah, insulin sensitivity is >> Yeah, insulin sensitivity is >> Yeah, insulin sensitivity is something you really want to improve on something you really want to improve on something you really want to improve on because when you can improve your because when you can improve your because when you can improve your insulin sensitivity, you are further insulin sensitivity, you are further insulin sensitivity, you are further away from getting type 2 diabetes. And I away from getting type 2 diabetes. And I away from getting type 2 diabetes. And I know that's a huge problem also in India
30:00but around the world in general actually. So we know that type 2 actually. So we know that type 2 actually. So we know that type 2 diabetes is um a disease that is also diabetes is um a disease that is also diabetes is um a disease that is also correlates with um a shorter lifespan, correlates with um a shorter lifespan, correlates with um a shorter lifespan, right? So we want to work on that right? So we want to work on that right? So we want to work on that insulin sensitivity. Insulin sensitivity insulin sensitivity. Insulin sensitivity insulin sensitivity. Insulin sensitivity means that your cells in your body are means that your cells in your body are means that your cells in your body are not very uh good at sensing that there not very uh good at sensing that there not very uh good at sensing that there is sugar around. So the insulin helps is sugar around. So the insulin helps is sugar around. So the insulin helps the sugar in the blood to get out of the the sugar in the blood to get out of the the sugar in the blood to get out of the bloodstream. bloodstream. bloodstream. >> Correct. Yeah. So, we want the cells to >> Correct. Yeah. So, we want the cells to >> Correct. Yeah. So, we want the cells to be very sensitive to the insulin. But if be very sensitive to the insulin. But if be very sensitive to the insulin. But if we're not we're not we're not >> just a little bit of insulin and the >> just a little bit of insulin and the >> just a little bit of insulin and the blood should go out. That's how it blood should go out. That's how it blood should go out. That's how it should ideally have. should ideally have. should ideally have. >> Yeah. Ideally, it should not be like >> Yeah. Ideally, it should not be like >> Yeah. Ideally, it should not be like that. But it's but it's kind of not. that. But it's but it's kind of not. that. But it's but it's kind of not. >> Okay. >> Okay. >> But if you can train that, you will have >> But if you can train that, you will have >> But if you can train that, you will have uh you have a better insulin sensitivity uh you have a better insulin sensitivity uh you have a better insulin sensitivity using contrast therapy. And this using contrast therapy. And this using contrast therapy. And this specific method that I have developed uh specific method that I have developed uh specific method that I have developed uh based on my research is sciencebacked
31:00based on my research is sciencebacked based on my research is sciencebacked because there's so much going on out because there's so much going on out because there's so much going on out there where people are doing it either there where people are doing it either there where people are doing it either too long or people are guiding people in too long or people are guiding people in too long or people are guiding people in in different ways. I know it was it's in different ways. I know it was it's in different ways. I know it was it's it's it's innocent. I would say many it's it's innocent. I would say many it's it's innocent. I would say many people just don't know that there is people just don't know that there is people just don't know that there is like just because you have found in like just because you have found in like just because you have found in research that cold and heat is research that cold and heat is research that cold and heat is beneficial for you, it doesn't mean that beneficial for you, it doesn't mean that beneficial for you, it doesn't mean that there's not a really a way to do it. uh there's not a really a way to do it. uh there's not a really a way to do it. uh it's not just go out and do whatever. it's not just go out and do whatever. it's not just go out and do whatever. There's actually a a better way to do it There's actually a a better way to do it There's actually a a better way to do it where you actually also get the benefits where you actually also get the benefits where you actually also get the benefits and don't overexhaust the body because and don't overexhaust the body because and don't overexhaust the body because when you overdo it, you overstress your when you overdo it, you overstress your when you overdo it, you overstress your organs and when you overstress your organs and when you overstress your organs and when you overstress your organs, you're not getting the benefits. organs, you're not getting the benefits. organs, you're not getting the benefits. You might even take years off uh in the You might even take years off uh in the You might even take years off uh in the long run. long run. long run. >> Okay, great. So, I understood two things >> Okay, great. So, I understood two things >> Okay, great. So, I understood two things from this contrast therapy, the from this contrast therapy, the from this contrast therapy, the thermalist method. Guys, you got to thermalist method. Guys, you got to thermalist method. Guys, you got to check this out. check this out. check this out. Um, number one, it helps you lose fat, Um, number one, it helps you lose fat, Um, number one, it helps you lose fat, right? Because you're increasing your right? Because you're increasing your right? Because you're increasing your metabolism and then that helps you lose metabolism and then that helps you lose metabolism and then that helps you lose fat in turn. And number two, it
32:00fat in turn. And number two, it fat in turn. And number two, it increases or improves your insulin increases or improves your insulin increases or improves your insulin sensitivity. sensitivity. sensitivity. So, people with type two who already So, people with type two who already So, people with type two who already have type 2 diabetes, uh, will they also have type 2 diabetes, uh, will they also have type 2 diabetes, uh, will they also benefit from this? benefit from this? benefit from this? >> I mean, I would suppose so, but we need >> I mean, I would suppose so, but we need >> I mean, I would suppose so, but we need research studies specifically with type research studies specifically with type research studies specifically with type 2 diabetes patients. 2 diabetes patients. 2 diabetes patients. contrasty contrasty contrasty research on the on the looked in randomized clinical trials uh looked in randomized clinical trials uh looked in randomized clinical trials uh on type 2 diabetes to see if they could on type 2 diabetes to see if they could on type 2 diabetes to see if they could lower uh the the glucose levels and lower uh the the glucose levels and lower uh the the glucose levels and increase the insulin sensitivity and increase the insulin sensitivity and increase the insulin sensitivity and here we actually do see that they um here we actually do see that they um here we actually do see that they um decrease the glucose levels and improve decrease the glucose levels and improve decrease the glucose levels and improve the insulin sensitivity by using a sauna the insulin sensitivity by using a sauna the insulin sensitivity by using a sauna uh for 8 weeks. M uh for 8 weeks. M uh for 8 weeks. M >> so there is definitely studies on >> so there is definitely studies on >> so there is definitely studies on specific one modality or the other but specific one modality or the other but specific one modality or the other but using it in contrast for specifically using it in contrast for specifically using it in contrast for specifically type two diabetes that study we are type two diabetes that study we are type two diabetes that study we are still waiting on I would say still waiting on I would say
33:00still waiting on I would say >> okay I I hope it's out real soon and >> okay I I hope it's out real soon and >> okay I I hope it's out real soon and somebody does it um but so now I want to somebody does it um but so now I want to somebody does it um but so now I want to ask you another question related to this ask you another question related to this ask you another question related to this and that is now we know that the and that is now we know that the and that is now we know that the contrast is good for us so how uh how do contrast is good for us so how uh how do contrast is good for us so how uh how do we do it if you can go a little bit into we do it if you can go a little bit into we do it if you can go a little bit into the details of the way of doing it. Um the details of the way of doing it. Um the details of the way of doing it. Um if not entirely um how long cold and if not entirely um how long cold and if not entirely um how long cold and sauna or heat for how long and then uh sauna or heat for how long and then uh sauna or heat for how long and then uh it'll be great for the audience to know it'll be great for the audience to know it'll be great for the audience to know that. that. that. >> Yeah. So specifically this is the >> Yeah. So specifically this is the >> Yeah. So specifically this is the thermalist method and I think that thermalist method and I think that thermalist method and I think that people should definitely check out if people should definitely check out if people should definitely check out if you are professional you should go and you are professional you should go and you are professional you should go and train yourself. I have a certification train yourself. I have a certification train yourself. I have a certification program if you're interested in that. program if you're interested in that. program if you're interested in that. But other than that, I would say 2 But other than that, I would say 2 But other than that, I would say 2 minutes in the cold is definitely minutes in the cold is definitely minutes in the cold is definitely enough. Contrast that with the sauna. enough. Contrast that with the sauna. enough. Contrast that with the sauna. And here we see in my studies that even And here we see in my studies that even And here we see in my studies that even 10 to 15 minutes each time is actually 10 to 15 minutes each time is actually 10 to 15 minutes each time is actually enough. You don't have to go multiple enough. You don't have to go multiple enough. You don't have to go multiple rounds or anything. If you can just rounds or anything. If you can just rounds or anything. If you can just start out with one coat and one heat
34:00start out with one coat and one heat start out with one coat and one heat session, that is also good enough. Um, session, that is also good enough. Um, session, that is also good enough. Um, but you can also go back and forth um a but you can also go back and forth um a but you can also go back and forth um a couple of times. And my research shows couple of times. And my research shows couple of times. And my research shows that if you do this two to three times a that if you do this two to three times a that if you do this two to three times a week, then you will have the benefits of week, then you will have the benefits of week, then you will have the benefits of faster glucose tolerance and also um uh faster glucose tolerance and also um uh faster glucose tolerance and also um uh no no then you will have the benefits of no no then you will have the benefits of no no then you will have the benefits of faster glucose clearance and insulin faster glucose clearance and insulin faster glucose clearance and insulin sensitivity. sensitivity. So a few times a week is actually So a few times a week is actually So a few times a week is actually enough. Um what we could see is that um enough. Um what we could see is that um enough. Um what we could see is that um and I will put some numbers on this now and I will put some numbers on this now and I will put some numbers on this now because I think that um it gives people because I think that um it gives people because I think that um it gives people a way of working something up, right? So a way of working something up, right? So a way of working something up, right? So what my studies found is that in total what my studies found is that in total what my studies found is that in total and I say really with like capital and I say really with like capital and I say really with like capital letters in total 11 minutes per week is letters in total 11 minutes per week is letters in total 11 minutes per week is enough. And you would divide that on uh enough. And you would divide that on uh enough. And you would divide that on uh two to three times per week. So you only two to three times per week. So you only two to three times per week. So you only have to dip a few uh minutes each dip. have to dip a few uh minutes each dip. have to dip a few uh minutes each dip. You can work yourself up to doing in You can work yourself up to doing in You can work yourself up to doing in total 11 minutes per week in the cold
35:00total 11 minutes per week in the cold total 11 minutes per week in the cold water and 57 minutes of sauna uh in a water and 57 minutes of sauna uh in a water and 57 minutes of sauna uh in a week. And you also divide that in week. And you also divide that in week. And you also divide that in multiple days per week. So that is multiple days per week. So that is multiple days per week. So that is actually enough. actually enough. actually enough. >> Okay. Great. So now um we know that cold >> Okay. Great. So now um we know that cold >> Okay. Great. So now um we know that cold and heat and the benefit of it and we and heat and the benefit of it and we and heat and the benefit of it and we know how much how long to do it for. know how much how long to do it for. know how much how long to do it for. Then there is this principle of yours Then there is this principle of yours Then there is this principle of yours that's also popularized uh by Dr. that's also popularized uh by Dr. that's also popularized uh by Dr. Cubman's podcast with you. Uh so he Cubman's podcast with you. Uh so he Cubman's podcast with you. Uh so he named it. named it. named it. >> Yeah. So so that that was really cool. >> Yeah. So so that that was really cool. >> Yeah. So so that that was really cool. The sober principle as he calls it. um The sober principle as he calls it. um The sober principle as he calls it. um what is the sober principle? what is the sober principle? what is the sober principle? >> So the sober principle is um is is is >> So the sober principle is um is is is >> So the sober principle is um is is is actually the question about how do you actually the question about how do you actually the question about how do you get the most out of your of what you're get the most out of your of what you're get the most out of your of what you're doing. doing. doing. >> Yeah. >> Yeah. >> Yeah. So what I figured in my research >> Yeah. So what I figured in my research >> Yeah. So what I figured in my research and actually I I figured it out by doing and actually I I figured it out by doing and actually I I figured it out by doing it myself. I am definitely a cold
36:00it myself. I am definitely a cold it myself. I am definitely a cold myself. So starting out experiencing the myself. So starting out experiencing the myself. So starting out experiencing the cold and the heat here in in Denmark and cold and the heat here in in Denmark and cold and the heat here in in Denmark and we are a cold country so you can we are a cold country so you can we are a cold country so you can actually take a dip out in the sea. actually take a dip out in the sea. actually take a dip out in the sea. >> Um and what I found out because I didn't >> Um and what I found out because I didn't >> Um and what I found out because I didn't have access to a sauna is that when I have access to a sauna is that when I have access to a sauna is that when I got home I would start shivering on on got home I would start shivering on on got home I would start shivering on on the couch. Okay. And I wanted to figure the couch. Okay. And I wanted to figure the couch. Okay. And I wanted to figure out what was actually going on. And out what was actually going on. And out what was actually going on. And that's where I found out that the that's where I found out that the that's where I found out that the shorter is better. And I found out that shorter is better. And I found out that shorter is better. And I found out that when you're doing that, you are forcing when you're doing that, you are forcing when you're doing that, you are forcing your body to reheat on its own by itself your body to reheat on its own by itself your body to reheat on its own by itself and that takes energy. And the more I do and that takes energy. And the more I do and that takes energy. And the more I do that and you can say every time I bend that and you can say every time I bend that and you can say every time I bend in the cold water, I don't I don't I in the cold water, I don't I don't I in the cold water, I don't I don't I deliberately don't go home and take a deliberately don't go home and take a deliberately don't go home and take a hot shower because I want my body to hot shower because I want my body to hot shower because I want my body to create the heat by itself. And that is a create the heat by itself. And that is a create the heat by itself. And that is a cardiovascular and meta metab metabolic cardiovascular and meta metab metabolic cardiovascular and meta metab metabolic workout on its own which you don't want workout on its own which you don't want workout on its own which you don't want to miss. That would be like going out to miss. That would be like going out to miss. That would be like going out and um to the training center and stop
37:00and um to the training center and stop and um to the training center and stop midway. For me it is. Yeah. midway. For me it is. Yeah. midway. For me it is. Yeah. >> So it might be for some a little bit >> So it might be for some a little bit >> So it might be for some a little bit difficult in the beginning but you can difficult in the beginning but you can difficult in the beginning but you can work yourself up to that ending on the work yourself up to that ending on the work yourself up to that ending on the cold and not in the sauna. That is what cold and not in the sauna. That is what cold and not in the sauna. That is what it means. then you would increase your it means. then you would increase your it means. then you would increase your metabolism and push your body to reheat metabolism and push your body to reheat metabolism and push your body to reheat naturally. naturally. naturally. >> Okay. So, you've got to end it on cold, >> Okay. So, you've got to end it on cold, >> Okay. So, you've got to end it on cold, right? That's that's the important part right? That's that's the important part right? That's that's the important part of it. That's what I got from it. of it. That's what I got from it. of it. That's what I got from it. >> Yeah. >> Yeah. >> Um, now >> Um, now >> Um, now Dr. So, uh, is that correct? Dr. So, uh, is that correct? Dr. So, uh, is that correct? >> Yeah. Okay. Uh, I want to ask you, I >> Yeah. Okay. Uh, I want to ask you, I >> Yeah. Okay. Uh, I want to ask you, I come from India and we do not people in come from India and we do not people in come from India and we do not people in the tropical regions in that region do the tropical regions in that region do the tropical regions in that region do not have access to cold water a lot. We not have access to cold water a lot. We not have access to cold water a lot. We do have a lot of heat but not cold. do have a lot of heat but not cold. do have a lot of heat but not cold. What would be the most accessible and What would be the most accessible and What would be the most accessible and cheapest way cheapest way cheapest way to do the thermalist method for somebody to do the thermalist method for somebody to do the thermalist method for somebody living in that region? And it is both living in that region? And it is both living in that region? And it is both cold and heat. cold and heat. cold and heat. >> Um, so at home you would say
38:00>> Um, so at home you would say >> Um, so at home you would say >> yes at home. Yeah. >> yes at home. Yeah. >> yes at home. Yeah. >> Um, I would say >> Um, I would say >> Um, I would say I suppose you don't have cold water in I suppose you don't have cold water in I suppose you don't have cold water in your showers, right? No. So getting a your showers, right? No. So getting a your showers, right? No. So getting a top a a co a top to fill up with water top a a co a top to fill up with water top a a co a top to fill up with water then put ice in it if you need to. If then put ice in it if you need to. If then put ice in it if you need to. If you cannot fill it with cold water you you cannot fill it with cold water you you cannot fill it with cold water you would need to do that. would need to do that. would need to do that. >> That is one way of getting the cold. I >> That is one way of getting the cold. I >> That is one way of getting the cold. I would say that's the most would say that's the most would say that's the most >> feasible way to do that. >> feasible way to do that. >> feasible way to do that. >> Um the heat there are different ways you >> Um the heat there are different ways you >> Um the heat there are different ways you can do that. There is hot baths, there can do that. There is hot baths, there can do that. There is hot baths, there are steam rooms, there are sauners and are steam rooms, there are sauners and are steam rooms, there are sauners and uh you can also get these for at home uh you can also get these for at home uh you can also get these for at home use and these are today very um use and these are today very um use and these are today very um inexpensive actually. So you could get inexpensive actually. So you could get inexpensive actually. So you could get this setup at home if you want to and it this setup at home if you want to and it this setup at home if you want to and it doesn't take a lot of space. You can doesn't take a lot of space. You can doesn't take a lot of space. You can have it on a terras or you can have it have it on a terras or you can have it have it on a terras or you can have it in your garden. You can have it in a in your garden. You can have it in a in your garden. You can have it in a room even. So there are different room even. So there are different room even. So there are different modalities where you can do this.
39:00modalities where you can do this. modalities where you can do this. >> Yeah. coming from that region and >> Yeah. coming from that region and >> Yeah. coming from that region and talking about heat there's something talking about heat there's something talking about heat there's something that I used to do when I was a kid and that I used to do when I was a kid and that I used to do when I was a kid and I'm sure a lot of Indian kids have done I'm sure a lot of Indian kids have done I'm sure a lot of Indian kids have done it as well in India during summers. it as well in India during summers. it as well in India during summers. >> Mhm. >> Mhm. >> Right now for example it's 12 14° here >> Right now for example it's 12 14° here >> Right now for example it's 12 14° here and back home it is about 45°. Oh, and back home it is about 45°. Oh, and back home it is about 45°. Oh, >> so it is hot, right? If you sit in a car >> so it is hot, right? If you sit in a car >> so it is hot, right? If you sit in a car with your windows closed, not up to the with your windows closed, not up to the with your windows closed, not up to the top, but maybe you leave a little space top, but maybe you leave a little space top, but maybe you leave a little space to breathe and you don't turn that car to breathe and you don't turn that car to breathe and you don't turn that car on, it becomes like a greenhouse. on, it becomes like a greenhouse. on, it becomes like a greenhouse. >> Oh god. >> Oh god. >> Oh god. >> And >> And >> And you know, technically, it acts like a you know, technically, it acts like a you know, technically, it acts like a sauna. sauna. sauna. >> Mhm. >> Mhm. >> Without really costing, you know, >> Without really costing, you know, >> Without really costing, you know, anything. So, I'm just thinking out loud anything. So, I'm just thinking out loud anything. So, I'm just thinking out loud and I might sound really stupid right and I might sound really stupid right and I might sound really stupid right now on camera, but but tell me, does now on camera, but but tell me, does now on camera, but but tell me, does this technically do the same thing as a this technically do the same thing as a this technically do the same thing as a sauna? sauna? sauna? >> I you wouldn't know. >> I you wouldn't know. >> I you wouldn't know. >> No, >> No, >> No, >> I would say the problem with that is >> I would say the problem with that is >> I would say the problem with that is that the the temperature keeps that the the temperature keeps that the the temperature keeps increasing and you have no control. I
40:00increasing and you have no control. I increasing and you have no control. I would definitely uh I I I would would definitely uh I I I would would definitely uh I I I would >> advise against that because you have no >> advise against that because you have no >> advise against that because you have no control. control. control. >> Don't listen to what I say. You you need >> Don't listen to what I say. You you need >> Don't listen to what I say. You you need to safety is the main key here. That is to safety is the main key here. That is to safety is the main key here. That is also why people come up with stuff all also why people come up with stuff all also why people come up with stuff all the time. Um and you the time. Um and you the time. Um and you >> that that one could actually end in an >> that that one could actually end in an >> that that one could actually end in an accident, I would say. accident, I would say. accident, I would say. >> Whoa. Yeah, >> Whoa. Yeah, >> Whoa. Yeah, >> I'm going to crop this out of the >> I'm going to crop this out of the >> I'm going to crop this out of the podcast. podcast. podcast. >> I actually think that you should not I >> I actually think that you should not I >> I actually think that you should not I think you should keep No, I think it's a think you should keep No, I think it's a think you should keep No, I think it's a good debate because then you are good debate because then you are good debate because then you are probably avoiding that people are going probably avoiding that people are going probably avoiding that people are going to do that. to do that. to do that. >> Um I And the other thing I would say >> Um I And the other thing I would say >> Um I And the other thing I would say there are so many things that people are there are so many things that people are there are so many things that people are trying to do. um sitting in an ice bath, trying to do. um sitting in an ice bath, trying to do. um sitting in an ice bath, dipping their heads under the water and dipping their heads under the water and dipping their heads under the water and and breathing through a straw. That is and breathing through a straw. That is and breathing through a straw. That is also something that I have seen that is also something that I have seen that is also something that I have seen that is also stupid and really nothing to do also stupid and really nothing to do also stupid and really nothing to do with anything beneficial. But I would with anything beneficial. But I would with anything beneficial. But I would say how could people really know? I mean say how could people really know? I mean say how could people really know? I mean you are intelligent and you still got
41:00you are intelligent and you still got you are intelligent and you still got this idea and that is just that just this idea and that is just that just this idea and that is just that just shows that shows that shows that >> people need to educate themselves. They >> people need to educate themselves. They >> people need to educate themselves. They need to know what they're doing and not need to know what they're doing and not need to know what they're doing and not come up with new stuff that is not come up with new stuff that is not come up with new stuff that is not scientifically proven. So I'm just scientifically proven. So I'm just scientifically proven. So I'm just saying keep to the science. That is also saying keep to the science. That is also saying keep to the science. That is also why I'm what I am doing and why I'm why I'm what I am doing and why I'm why I'm what I am doing and why I'm trying to educate people through the trying to educate people through the trying to educate people through the thermalist method because that is the thermalist method because that is the thermalist method because that is the scienceback method. scienceback method. scienceback method. >> Yeah. And one way to do it is uh go >> Yeah. And one way to do it is uh go >> Yeah. And one way to do it is uh go through this book of yours that is also through this book of yours that is also through this book of yours that is also available on Amazon in India right now. available on Amazon in India right now. available on Amazon in India right now. Right. Right. Right. >> Uh it's called the winter swimming the >> Uh it's called the winter swimming the >> Uh it's called the winter swimming the Nordic way towards a healthier and Nordic way towards a healthier and Nordic way towards a healthier and happier life by Dr. Susanna Sober. Um happier life by Dr. Susanna Sober. Um happier life by Dr. Susanna Sober. Um for a lot of you it's Soberg. Uh you'll for a lot of you it's Soberg. Uh you'll for a lot of you it's Soberg. Uh you'll find that easier. find that easier. find that easier. >> Um >> Um >> Um >> I want to ask you this coming back to >> I want to ask you this coming back to >> I want to ask you this coming back to the topic again. Um the topic again. Um the topic again. Um >> now there are a few things that uh come >> now there are a few things that uh come >> now there are a few things that uh come to my mind. Is steam to my mind. Is steam to my mind. Is steam versus sauna the same or which is versus sauna the same or which is versus sauna the same or which is better?
42:00better? better? >> No, it's not the same. Of course, it's >> No, it's not the same. Of course, it's >> No, it's not the same. Of course, it's not the same. But heat is heat, right? not the same. But heat is heat, right? not the same. But heat is heat, right? So that they have in common. So that they have in common. So that they have in common. >> By saying I meant like the same effect >> By saying I meant like the same effect >> By saying I meant like the same effect on the body or sauna has a better effect on the body or sauna has a better effect on the body or sauna has a better effect or Yeah. Sorry to interject. or Yeah. Sorry to interject. or Yeah. Sorry to interject. >> I mean I I mean if you do a steam you >> I mean I I mean if you do a steam you >> I mean I I mean if you do a steam you would have you would surround your body would have you would surround your body would have you would surround your body with more water molecules and when you with more water molecules and when you with more water molecules and when you do that you the humidity is higher. So do that you the humidity is higher. So do that you the humidity is higher. So that means it it's more difficult for that means it it's more difficult for that means it it's more difficult for the body to get rid of the heat and the body to get rid of the heat and the body to get rid of the heat and because of that you cannot sweat as because of that you cannot sweat as because of that you cannot sweat as easily because there are there are so easily because there are there are so easily because there are there are so the the the air is so densed with the the the air is so densed with the the the air is so densed with molecules already u and that makes it molecules already u and that makes it molecules already u and that makes it harder to sweat harder to sweat harder to sweat >> right so that also means that even with >> right so that also means that even with >> right so that also means that even with a much lower temperature you would try a much lower temperature you would try a much lower temperature you would try to get rid of the heat so much faster to get rid of the heat so much faster to get rid of the heat so much faster you would try to do that but it's you would try to do that but it's you would try to do that but it's difficult so that's why in a steam room difficult so that's why in a steam room difficult so that's why in a steam room you would get warmer are very much you would get warmer are very much you would get warmer are very much faster within a few minutes you would be faster within a few minutes you would be faster within a few minutes you would be done you can say.
43:00done you can say. done you can say. >> So if you use a steam sauna which is >> So if you use a steam sauna which is >> So if you use a steam sauna which is super good many benefits with that but super good many benefits with that but super good many benefits with that but you just stay very much shorter in that you just stay very much shorter in that you just stay very much shorter in that and in you can say a dry sauna uh where and in you can say a dry sauna uh where and in you can say a dry sauna uh where you don't pour uh water on the stones you don't pour uh water on the stones you don't pour uh water on the stones but it's a good thing to do. I think the but it's a good thing to do. I think the but it's a good thing to do. I think the humidity is super good. I'm all for humidity is super good. I'm all for humidity is super good. I'm all for steam sauna and the more steam the steam sauna and the more steam the steam sauna and the more steam the better. I love it. Um but if you are in better. I love it. Um but if you are in better. I love it. Um but if you are in a in a dry sauna then you could stay a a in a dry sauna then you could stay a a in a dry sauna then you could stay a little bit longer. But um little bit longer. But um little bit longer. But um the steam sauna is good also for a you the steam sauna is good also for a you the steam sauna is good also for a you can say alternating between the cold and can say alternating between the cold and can say alternating between the cold and the heat but you just need to be careful the heat but you just need to be careful the heat but you just need to be careful that you don't go too fast from the heat that you don't go too fast from the heat that you don't go too fast from the heat to the cold or from the cold to the to the cold or from the cold to the to the cold or from the cold to the heat. So acclimating in between is also heat. So acclimating in between is also heat. So acclimating in between is also very important just to keep it safe. very important just to keep it safe. very important just to keep it safe. >> Okay. So that was for the heat for the >> Okay. So that was for the heat for the >> Okay. So that was for the heat for the cold cold cold showers. Cold showers versus ice baths. showers. Cold showers versus ice baths. showers. Cold showers versus ice baths. >> Good one. Yeah. So um cold showers
44:00>> Good one. Yeah. So um cold showers >> Good one. Yeah. So um cold showers definitely if you are new to this and definitely if you are new to this and definitely if you are new to this and you just want to get a feeling. Is this you just want to get a feeling. Is this you just want to get a feeling. Is this something that I could do? But I just something that I could do? But I just something that I could do? But I just want to say cold showers are not the want to say cold showers are not the want to say cold showers are not the same as an ice bath or a a co-plunch. same as an ice bath or a a co-plunch. same as an ice bath or a a co-plunch. You don't have to have ice in your bath You don't have to have ice in your bath You don't have to have ice in your bath to make it work. Just want to say that. to make it work. Just want to say that. to make it work. Just want to say that. Um but when you submerge into cold water Um but when you submerge into cold water Um but when you submerge into cold water you also activate your parasympathetic you also activate your parasympathetic you also activate your parasympathetic part of your nervous system and I think part of your nervous system and I think part of your nervous system and I think that is very important. My um method the that is very important. My um method the that is very important. My um method the thermalist method is about stressing up thermalist method is about stressing up thermalist method is about stressing up to stress down. So it's a method where to stress down. So it's a method where to stress down. So it's a method where you activate your nervous system and you you activate your nervous system and you you activate your nervous system and you also um activate your resting part of also um activate your resting part of also um activate your resting part of your nervous system. So I'm all about your nervous system. So I'm all about your nervous system. So I'm all about looking at the nervous system as both looking at the nervous system as both looking at the nervous system as both activation and also deregulation. So activation and also deregulation. So activation and also deregulation. So you're getting into that nervous system you're getting into that nervous system you're getting into that nervous system balance and you quite don't get that balance and you quite don't get that balance and you quite don't get that with the cold showers alone, but it's a with the cold showers alone, but it's a with the cold showers alone, but it's a good way to get started getting cold good way to get started getting cold good way to get started getting cold adapted. adapted. adapted. >> There's a lot of talk also about um for >> There's a lot of talk also about um for >> There's a lot of talk also about um for example, I was watching this video on uh
45:00example, I was watching this video on uh example, I was watching this video on uh Instagram and YouTube where uh very Instagram and YouTube where uh very Instagram and YouTube where uh very famous um biohacking influencer uh by famous um biohacking influencer uh by famous um biohacking influencer uh by the name of Dave Asprey. the name of Dave Asprey. the name of Dave Asprey. >> Yeah. Um he talked about dipping your >> Yeah. Um he talked about dipping your >> Yeah. Um he talked about dipping your face if you don't have an ice bath or face if you don't have an ice bath or face if you don't have an ice bath or anything available to you. Just dipping anything available to you. Just dipping anything available to you. Just dipping your face in a in ice cold water uh for your face in a in ice cold water uh for your face in a in ice cold water uh for 10 to 12 seconds and doing it for 10 to 12 seconds and doing it for 10 to 12 seconds and doing it for multiple times can kind of give you sort multiple times can kind of give you sort multiple times can kind of give you sort of same uh benefits or a lot of benefits of same uh benefits or a lot of benefits of same uh benefits or a lot of benefits compared to if you don't do it right compared to if you don't do it right compared to if you don't do it right because he says that 80% or most of the because he says that 80% or most of the because he says that 80% or most of the receptors of temperature are on your receptors of temperature are on your receptors of temperature are on your face. Um is there any science behind face. Um is there any science behind face. Um is there any science behind this? this? this? >> Um >> Um >> what do you say? There's there's no real >> what do you say? There's there's no real >> what do you say? There's there's no real rigid studies on exactly that. Yeah. rigid studies on exactly that. Yeah. rigid studies on exactly that. Yeah. >> But we do know that you would activate >> But we do know that you would activate >> But we do know that you would activate your vag nerve when you um submerge your your vag nerve when you um submerge your your vag nerve when you um submerge your face to cold water um and even some
46:00face to cold water um and even some face to cold water um and even some water. It doesn't matter if it's cold or water. It doesn't matter if it's cold or water. It doesn't matter if it's cold or hot, but getting your face into water, hot, but getting your face into water, hot, but getting your face into water, it will activate your vagus nerve. And it will activate your vagus nerve. And it will activate your vagus nerve. And your vagus nerve is connected with your your vagus nerve is connected with your your vagus nerve is connected with your parasympathetic nervous system. So that parasympathetic nervous system. So that parasympathetic nervous system. So that means you would decrease your heart rate means you would decrease your heart rate means you would decrease your heart rate and that is a way to de-stress you can and that is a way to de-stress you can and that is a way to de-stress you can say say say >> um but it won't it won't activate all >> um but it won't it won't activate all >> um but it won't it won't activate all your receptors in the body. So it will your receptors in the body. So it will your receptors in the body. So it will give you some benefits. Uh what those give you some benefits. Uh what those give you some benefits. Uh what those are we have no idea. There are no are we have no idea. There are no are we have no idea. There are no studies on this. This is just in theory studies on this. This is just in theory studies on this. This is just in theory something that will give you something. something that will give you something. something that will give you something. Um and I think that people should do it Um and I think that people should do it Um and I think that people should do it if they don't have anything else. It if they don't have anything else. It if they don't have anything else. It won't hurt. I mean unless you don't take won't hurt. I mean unless you don't take won't hurt. I mean unless you don't take your face off and breathe. your face off and breathe. your face off and breathe. >> Okay. And this is going to be the the >> Okay. And this is going to be the the >> Okay. And this is going to be the the last part of the podcast where I want to last part of the podcast where I want to last part of the podcast where I want to talk a little bit about and I'm very talk a little bit about and I'm very talk a little bit about and I'm very interested. I was watching this uh interested. I was watching this uh interested. I was watching this uh podcast by Joe Rogan and in his podcast podcast by Joe Rogan and in his podcast podcast by Joe Rogan and in his podcast he talks about how someone I don't he talks about how someone I don't he talks about how someone I don't remember exactly but how someone remember exactly but how someone remember exactly but how someone increase their testosterone levels uh by
47:00increase their testosterone levels uh by increase their testosterone levels uh by taking a cold shower or a cold plunge taking a cold shower or a cold plunge taking a cold shower or a cold plunge right before their workout. So when you right before their workout. So when you right before their workout. So when you mix your workout with um things like mix your workout with um things like mix your workout with um things like cold baths, ice baths, does it have an cold baths, ice baths, does it have an cold baths, ice baths, does it have an impact on sex hormones in humans? impact on sex hormones in humans? impact on sex hormones in humans? >> Um yeah, it it would impact that. Um >> Um yeah, it it would impact that. Um >> Um yeah, it it would impact that. Um testosterone levels will go up, but I'm testosterone levels will go up, but I'm testosterone levels will go up, but I'm not sure how much actually. Um it would not sure how much actually. Um it would not sure how much actually. Um it would definitely help. uh and especially if definitely help. uh and especially if definitely help. uh and especially if you're also doing heat, it's a good you're also doing heat, it's a good you're also doing heat, it's a good thing also to do the coal because the thing also to do the coal because the thing also to do the coal because the the heat will could decrease the those the heat will could decrease the those the heat will could decrease the those levels. But I think that um what is levels. But I think that um what is levels. But I think that um what is important here is to say something about important here is to say something about important here is to say something about women. women. women. >> Uh there's >> Uh there's >> Uh there's >> and that was my next question. >> and that was my next question. >> and that was my next question. >> Okay. >> Okay. >> Yeah. So um there are some interesting >> Yeah. So um there are some interesting >> Yeah. So um there are some interesting discussions I think online there's discussions I think online there's discussions I think online there's always new discussions but these are always new discussions but these are always new discussions but these are around whether women should do ice bath around whether women should do ice bath around whether women should do ice bath or cold uh plunges and there's some
48:00or cold uh plunges and there's some or cold uh plunges and there's some misconceptions that are floating around misconceptions that are floating around misconceptions that are floating around that women should not do it and I think that women should not do it and I think that women should not do it and I think that's definitely not true. There is no that's definitely not true. There is no that's definitely not true. There is no science showing that cold uh plunges are science showing that cold uh plunges are science showing that cold uh plunges are not beneficial for for women. uh on the not beneficial for for women. uh on the not beneficial for for women. uh on the contrary actually we benefit a lot from contrary actually we benefit a lot from contrary actually we benefit a lot from it but as long as you don't do it a long it but as long as you don't do it a long it but as long as you don't do it a long time all the science points to the time all the science points to the time all the science points to the direction that we get exactly the same direction that we get exactly the same direction that we get exactly the same benefits as men do but if you sit there benefits as men do but if you sit there benefits as men do but if you sit there for a very very long time it could be for a very very long time it could be for a very very long time it could be that you just like men would just that you just like men would just that you just like men would just decrease your temperature in your inner decrease your temperature in your inner decrease your temperature in your inner organs and there is no benefits of that. organs and there is no benefits of that. organs and there is no benefits of that. Yeah, Yeah, Yeah, >> we can defend women can defend our core >> we can defend women can defend our core >> we can defend women can defend our core temperature just as good as men. But temperature just as good as men. But temperature just as good as men. But hold on, we don't do it the same way. hold on, we don't do it the same way. hold on, we don't do it the same way. >> Just differently, right? >> Just differently, right? >> Just differently, right? >> Just differently. The physiology is just >> Just differently. The physiology is just >> Just differently. The physiology is just different. You men have more muscle mass different. You men have more muscle mass different. You men have more muscle mass to increase the temperature. And women to increase the temperature. And women to increase the temperature. And women have a better vessel constriction to have a better vessel constriction to have a better vessel constriction to keep the warm blood inside ourselves. We keep the warm blood inside ourselves. We keep the warm blood inside ourselves. We have a little bit more white fat, but have a little bit more white fat, but have a little bit more white fat, but that also protects us a bit, but it's
49:00that also protects us a bit, but it's that also protects us a bit, but it's not enough. So that's why we have a not enough. So that's why we have a not enough. So that's why we have a little bit more brown fat. M little bit more brown fat. M little bit more brown fat. M >> so in that sense we everything equals >> so in that sense we everything equals >> so in that sense we everything equals out the you can say our human DNA has out the you can say our human DNA has out the you can say our human DNA has con has made us in a way where we can con has made us in a way where we can con has made us in a way where we can survive in the same environment because survive in the same environment because survive in the same environment because when we have ice ages or heat waves it when we have ice ages or heat waves it when we have ice ages or heat waves it shouldn't be that we extinct all the shouldn't be that we extinct all the shouldn't be that we extinct all the women or extinct all the men I mean from women or extinct all the men I mean from women or extinct all the men I mean from a biological side it doesn't really make a biological side it doesn't really make a biological side it doesn't really make sense so we can adapt to different sense so we can adapt to different sense so we can adapt to different environments we just do it in different environments we just do it in different environments we just do it in different ways how much is enough for us Well, ways how much is enough for us Well, ways how much is enough for us Well, just like I would say for men and for just like I would say for men and for just like I would say for men and for women, as long as you just do it very women, as long as you just do it very women, as long as you just do it very briefly, then that is the same for men briefly, then that is the same for men briefly, then that is the same for men and for women. and for women. and for women. >> Women should be a little bit cautious >> Women should be a little bit cautious >> Women should be a little bit cautious around when they do it in their cycle. around when they do it in their cycle. around when they do it in their cycle. >> Okay? >> Okay? >> Okay? >> So, women are a little bit more um >> So, women are a little bit more um >> So, women are a little bit more um sensitive to stress when they're in the sensitive to stress when they're in the sensitive to stress when they're in the luial phase of their cycle. luial phase of their cycle. luial phase of their cycle. >> Okay? >> Okay? >> And when they have the period, okay? So
50:00>> And when they have the period, okay? So >> And when they have the period, okay? So when you feel a little bit more stressed when you feel a little bit more stressed when you feel a little bit more stressed there, you feel a bit more tired, you there, you feel a bit more tired, you there, you feel a bit more tired, you might feel um uh yeah more tired and might feel um uh yeah more tired and might feel um uh yeah more tired and stressed. Uh that is where a cold plunge stressed. Uh that is where a cold plunge stressed. Uh that is where a cold plunge could feel a little bit too overwhelming could feel a little bit too overwhelming could feel a little bit too overwhelming for you. So if you are already for you. So if you are already for you. So if you are already experienced with the cold plunge and you experienced with the cold plunge and you experienced with the cold plunge and you feel that there's something sometimes a feel that there's something sometimes a feel that there's something sometimes a difference in when you're doing it and difference in when you're doing it and difference in when you're doing it and how you feel about it, that could be the how you feel about it, that could be the how you feel about it, that could be the explanation. So my advice would be that explanation. So my advice would be that explanation. So my advice would be that if you feel okay with doing it in your if you feel okay with doing it in your if you feel okay with doing it in your luther phase then go ahead and continue luther phase then go ahead and continue luther phase then go ahead and continue that. It also decreases the menstrual that. It also decreases the menstrual that. It also decreases the menstrual pain for some people. pain for some people. >> Oh, it does. >> Oh, it does. >> Oh, it does. >> Yeah, it does the cramps. >> Yeah, it does the cramps. >> Yeah, it does the cramps. >> Um and also it helps um also with the >> Um and also it helps um also with the >> Um and also it helps um also with the balancing your stress level. So if you balancing your stress level. So if you balancing your stress level. So if you already adapted to it, you might already adapted to it, you might already adapted to it, you might actually just keep going with it. But if actually just keep going with it. But if actually just keep going with it. But if you are super sensitive to stress while you are super sensitive to stress while you are super sensitive to stress while you're in your luial phase and you're in your luial phase and you're in your luial phase and especially especially especially for some women that that is a thing then for some women that that is a thing then for some women that that is a thing then just leave it out for that that period just leave it out for that that period just leave it out for that that period and then continue again a couple of
51:00and then continue again a couple of and then continue again a couple of weeks later. weeks later. weeks later. >> Yeah, I know a lot of women are going to >> Yeah, I know a lot of women are going to >> Yeah, I know a lot of women are going to kill me for the for asking this kill me for the for asking this kill me for the for asking this especially my wife especially my wife especially my wife >> really. Um >> really. Um >> really. Um so so so is it a good idea uh because so so so is it a good idea uh because so so so is it a good idea uh because around the period uh women are generally around the period uh women are generally around the period uh women are generally a little bit more edgy uh in terms of a little bit more edgy uh in terms of a little bit more edgy uh in terms of their mood. their mood. their mood. >> Um is it a good idea to go for uh this >> Um is it a good idea to go for uh this >> Um is it a good idea to go for uh this method during that time so that you can method during that time so that you can method during that time so that you can calm yourself down a little more and not calm yourself down a little more and not calm yourself down a little more and not get perturbed by small things. get perturbed by small things. get perturbed by small things. >> This will help all the men in the world. >> This will help all the men in the world. Yeah, Yeah, >> I think that um that is a good question. >> I think that um that is a good question. >> I think that um that is a good question. There are no there's no research really There are no there's no research really There are no there's no research really showing that it will help. Um showing that it will help. Um showing that it will help. Um >> that's the research somebody should work >> that's the research somebody should work >> that's the research somebody should work on. on. on. >> I think it's a it's it's a good study. I >> I think it's a it's it's a good study. I >> I think it's a it's it's a good study. I think the narrative should be more on think the narrative should be more on think the narrative should be more on how is it actually would it help them? how is it actually would it help them? how is it actually would it help them? >> Um so is it helping women to getting
52:00>> Um so is it helping women to getting >> Um so is it helping women to getting more used to stress? more used to stress? more used to stress? >> I think so. But not if you are looking >> I think so. But not if you are looking >> I think so. But not if you are looking at the sensitivity in that situation. at the sensitivity in that situation. at the sensitivity in that situation. >> So that would still just vary. You could >> So that would still just vary. You could >> So that would still just vary. You could get used to it as I said and just get used to it as I said and just get used to it as I said and just continue. But if you are super sensitive continue. But if you are super sensitive continue. But if you are super sensitive to it in the first place, then that is to it in the first place, then that is to it in the first place, then that is where you might want to take a pause and where you might want to take a pause and where you might want to take a pause and get adapted in the other two weeks. get adapted in the other two weeks. get adapted in the other two weeks. Yeah. But you probably it won't cure Yeah. But you probably it won't cure Yeah. But you probably it won't cure your sensitivity but it might get you your sensitivity but it might get you your sensitivity but it might get you adapted to a situation where you can adapted to a situation where you can adapted to a situation where you can balance better and that's more on the balance better and that's more on the balance better and that's more on the mental side I think. Um so I think I mental side I think. Um so I think I mental side I think. Um so I think I think definitely it could be something think definitely it could be something think definitely it could be something in the future. in the future. in the future. >> Great. Um Dr. So I have understood a few >> Great. Um Dr. So I have understood a few >> Great. Um Dr. So I have understood a few things and I want to just pack it wrap things and I want to just pack it wrap things and I want to just pack it wrap it up real quick is uh cold is good for it up real quick is uh cold is good for it up real quick is uh cold is good for you because it improves your metabolism you because it improves your metabolism you because it improves your metabolism and also improves your insulin and also improves your insulin and also improves your insulin sensitivity. Yeah. sensitivity. Yeah. sensitivity. Yeah. >> So that helps you uh reduce fat uh the >> So that helps you uh reduce fat uh the >> So that helps you uh reduce fat uh the regular fat that we have but increase
53:00regular fat that we have but increase regular fat that we have but increase the brown fat which is the good fat. the brown fat which is the good fat. the brown fat which is the good fat. >> Uh heat uh improves your cardiovascular >> Uh heat uh improves your cardiovascular >> Uh heat uh improves your cardiovascular health and also reduces inflammation in health and also reduces inflammation in health and also reduces inflammation in the body. So you are not as sore. Is the body. So you are not as sore. Is the body. So you are not as sore. Is that correct if I'm saying? that correct if I'm saying? that correct if I'm saying? >> Oh yeah in the muscles. Yeah it >> Oh yeah in the muscles. Yeah it >> Oh yeah in the muscles. Yeah it decreases the inflammation uh in in the decreases the inflammation uh in in the decreases the inflammation uh in in the muscles after a workout. That is great. muscles after a workout. That is great. muscles after a workout. That is great. taking a sauna, for example, if you taking a sauna, for example, if you taking a sauna, for example, if you don't want to be sore and you want to be don't want to be sore and you want to be don't want to be sore and you want to be ready to compete in a competition the ready to compete in a competition the ready to compete in a competition the next day, then you could also take a next day, then you could also take a next day, then you could also take a cold plunge because it actually turns cold plunge because it actually turns cold plunge because it actually turns off that inflammation. off that inflammation. off that inflammation. >> And I have experienced that because >> And I have experienced that because >> And I have experienced that because during winters when I do take more cold during winters when I do take more cold during winters when I do take more cold showers, I sometimes like if I have bad showers, I sometimes like if I have bad showers, I sometimes like if I have bad knees after a long run, I would just put knees after a long run, I would just put knees after a long run, I would just put my knees in water, my knees in water, my knees in water, >> right? And and that kind of improves and >> right? And and that kind of improves and >> right? And and that kind of improves and make gets me ready for the next day. I make gets me ready for the next day. I make gets me ready for the next day. I feel much better. So that's also feel much better. So that's also feel much better. So that's also something that's scientifically backed something that's scientifically backed something that's scientifically backed as well, right? as well, right? as well, right? >> That is scientifically backed. Yeah. >> That is scientifically backed. Yeah. >> That is scientifically backed. Yeah. >> Okay. So, so that's heat and cold. And >> Okay. So, so that's heat and cold. And >> Okay. So, so that's heat and cold. And then there's the thermalist method that
54:00then there's the thermalist method that then there's the thermalist method that you've devised wherein how to exactly you've devised wherein how to exactly you've devised wherein how to exactly use both of these in a scientifically use both of these in a scientifically use both of these in a scientifically bagged manner. bagged manner. bagged manner. >> Yeah. >> Yeah. >> So Dr. Sber, that's pretty much what >> So Dr. Sber, that's pretty much what >> So Dr. Sber, that's pretty much what we've talked about in a nutshell. Uh is we've talked about in a nutshell. Uh is we've talked about in a nutshell. Uh is there any more research going on in this there any more research going on in this there any more research going on in this field? field? field? Oh, I I think I don't have a finger on Oh, I I think I don't have a finger on Oh, I I think I don't have a finger on everything that is going on in the world everything that is going on in the world everything that is going on in the world on all the universities of of course on all the universities of of course on all the universities of of course not. Um, but what I can see from mostly not. Um, but what I can see from mostly not. Um, but what I can see from mostly people reaching out to me and telling people reaching out to me and telling people reaching out to me and telling about their studies and what they're about their studies and what they're about their studies and what they're interested in and what I can see from interested in and what I can see from interested in and what I can see from like previews of what is going on. I like previews of what is going on. I like previews of what is going on. I think there's research going on on very think there's research going on on very think there's research going on on very many different topics and I can't say many different topics and I can't say many different topics and I can't say that there is one topic being more that there is one topic being more that there is one topic being more important than the others because this important than the others because this important than the others because this is some these are tools that could be is some these are tools that could be is some these are tools that could be used for a wide range of of things used for a wide range of of things used for a wide range of of things diseases and conditions uh and symptoms. diseases and conditions uh and symptoms. diseases and conditions uh and symptoms. I mean stress relief is something that I mean stress relief is something that I mean stress relief is something that will help on so many levels. I mean it
55:00will help on so many levels. I mean it will help on so many levels. I mean it would decrease chronic stress, would decrease chronic stress, would decrease chronic stress, inflammation and how many lifestyle inflammation and how many lifestyle inflammation and how many lifestyle diseases do you think is connected with diseases do you think is connected with diseases do you think is connected with that? that? that? >> Yeah. >> Yeah. >> All of them. >> All of them. >> All of them. >> Yeah. >> Yeah. >> Exactly. So it's both the mental and >> Exactly. So it's both the mental and >> Exactly. So it's both the mental and it's the physical diseases that we would it's the physical diseases that we would it's the physical diseases that we would decrease. So I definitely think that we decrease. So I definitely think that we decrease. So I definitely think that we have something here. But I think it have something here. But I think it have something here. But I think it takes some time to to collect all that takes some time to to collect all that takes some time to to collect all that research. But that is also what we did research. But that is also what we did research. But that is also what we did with physical activity, right? 50 years with physical activity, right? 50 years with physical activity, right? 50 years ago it was really not that known. people ago it was really not that known. people ago it was really not that known. people were jogging around in the US like and were jogging around in the US like and were jogging around in the US like and people were like oh they're running from people were like oh they're running from people were like oh they're running from some criminality or something but some criminality or something but some criminality or something but actually they were just doing something actually they were just doing something actually they were just doing something healthy for their bodies and today it's healthy for their bodies and today it's healthy for their bodies and today it's well it's very very well recognized that well it's very very well recognized that well it's very very well recognized that physical activity is something that is physical activity is something that is physical activity is something that is good for us and it's keeping us healthy good for us and it's keeping us healthy good for us and it's keeping us healthy and I think this is something that we in and I think this is something that we in and I think this is something that we in 30 50 years or before that I hope would 30 50 years or before that I hope would 30 50 years or before that I hope would say of course we do code and heat say of course we do code and heat say of course we do code and heat therapy because it's good for us. therapy because it's good for us. therapy because it's good for us. >> Yeah. And and I also think on an ending >> Yeah. And and I also think on an ending >> Yeah. And and I also think on an ending note that any ritual most of them
56:00note that any ritual most of them note that any ritual most of them actually that have been going on for a actually that have been going on for a actually that have been going on for a long time in a culture and if they have long time in a culture and if they have long time in a culture and if they have survived that long they must have survived that long they must have survived that long they must have something good to it. The only thing is something good to it. The only thing is something good to it. The only thing is that we need to look into the science a that we need to look into the science a that we need to look into the science a little bit more and you know to justify little bit more and you know to justify little bit more and you know to justify it scientifically and back it with some it scientifically and back it with some it scientifically and back it with some facts. facts. facts. >> Back it with some facts and some methods >> Back it with some facts and some methods >> Back it with some facts and some methods and some rituals. I mean physical and some rituals. I mean physical and some rituals. I mean physical activity is also not just physical activity is also not just physical activity is also not just physical activity. There is a reason why we have activity. There is a reason why we have activity. There is a reason why we have so much research today and programs and so much research today and programs and so much research today and programs and showing how should you do it is to showing how should you do it is to showing how should you do it is to increase uh your flexibility and how how increase uh your flexibility and how how increase uh your flexibility and how how do you do a program where you will do you do a program where you will do you do a program where you will increase your muscle mass. At some point increase your muscle mass. At some point increase your muscle mass. At some point we figured out that you need to change we figured out that you need to change we figured out that you need to change the weight for example when you do the weight for example when you do the weight for example when you do training and at some point we figured training and at some point we figured training and at some point we figured out how much should you run or what is out how much should you run or what is out how much should you run or what is good for you and then what happens. So I good for you and then what happens. So I good for you and then what happens. So I think there's so much to explore and I think there's so much to explore and I think there's so much to explore and I think definitely we should we should think definitely we should we should think definitely we should we should always do it sciencebacked. always do it sciencebacked.
57:00always do it sciencebacked. >> Fantastic. Um Dr. So thank you so much >> Fantastic. Um Dr. So thank you so much >> Fantastic. Um Dr. So thank you so much for giving me this opportunity to talk for giving me this opportunity to talk for giving me this opportunity to talk to you about this very special uh method to you about this very special uh method to you about this very special uh method and science understand the science and science understand the science and science understand the science behind it. behind it. behind it. >> Um thank you for having me and uh thank >> Um thank you for having me and uh thank >> Um thank you for having me and uh thank you for coming on the podcast. you for coming on the podcast. you for coming on the podcast. >> Thank you for having me. >> Thank you for having me. >> Thank you for having me. >> Cheers.