00:00welcome to the Dr Gabrielle lion show welcome to the Dr Gabrielle lion show where Cutting Edge science meets where Cutting Edge science meets where Cutting Edge science meets Innovation and practical application for Innovation and practical application for Innovation and practical application for everybody okay in this episode I sit everybody okay in this episode I sit everybody okay in this episode I sit down with Dr Susanna soberg why because down with Dr Susanna soberg why because down with Dr Susanna soberg why because I wanted to get to the bottom of cold I wanted to get to the bottom of cold I wanted to get to the bottom of cold plunging and cold water therapy listen I plunging and cold water therapy listen I plunging and cold water therapy listen I go on Instagram and I see some people go on Instagram and I see some people go on Instagram and I see some people are doing it for 30 minutes some people are doing it for 30 minutes some people are doing it for 30 minutes some people are doing it for 10 minutes some people are doing it for 10 minutes some people are doing it for 10 minutes some people are doing it in 30 degrees Fahrenheit are doing it in 30 degrees Fahrenheit are doing it in 30 degrees Fahrenheit and people are doing it all over the and people are doing it all over the and people are doing it all over the place in this episode you're going to place in this episode you're going to place in this episode you're going to know and learn exactly what to do why to know and learn exactly what to do why to know and learn exactly what to do why to do it and eliminate confusion both cold do it and eliminate confusion both cold do it and eliminate confusion both cold and hot please sit down with me in this and hot please sit down with me in this and hot please sit down with me in this conversation with Dr Susanna [Music] [Music] soberg Dr Susanna soberg welcome to the soberg Dr Susanna soberg welcome to the soberg Dr Susanna soberg welcome to the show thank you so much for joining us show thank you so much for joining us show thank you so much for joining us thank you Dr Gabriella Leon that's very thank you Dr Gabriella Leon that's very thank you Dr Gabriella Leon that's very nice of you and thank you for having
01:00nice of you and thank you for having nice of you and thank you for having me I have really been interested in cold me I have really been interested in cold me I have really been interested in cold exposure obviously it has exploded onto exposure obviously it has exploded onto exposure obviously it has exploded onto the scene here in the US and you know it the scene here in the US and you know it the scene here in the US and you know it seems as if it's been used in other seems as if it's been used in other seems as if it's been used in other countries by other people for a long countries by other people for a long countries by other people for a long time I would love for you to start by time I would love for you to start by time I would love for you to start by sharing a bit about your background and sharing a bit about your background and sharing a bit about your background and your experience with your experience with your experience with cold with cold so my experience with cold with cold so my experience with cold with cold so my experience with cold started that not that many years cold started that not that many years cold started that not that many years ago but my story goes way back uh all ago but my story goes way back uh all ago but my story goes way back uh all the way back actually to the hospital the way back actually to the hospital the way back actually to the hospital where I was working for not that many where I was working for not that many where I was working for not that many years but as a nurse and uh I was years but as a nurse and uh I was years but as a nurse and uh I was working as a nurse and trying to figure working as a nurse and trying to figure working as a nurse and trying to figure out that was my own like Theory I wanted out that was my own like Theory I wanted out that was my own like Theory I wanted to figure out why people actually get to figure out why people actually get to figure out why people actually get sick and why they end up in the hospital sick and why they end up in the hospital sick and why they end up in the hospital in the first place and I was working in in the first place and I was working in in the first place and I was working in the vascular Department surgery the vascular Department surgery the vascular Department surgery department and wanted to help people department and wanted to help people department and wanted to help people people with vascular diseases so
02:00people with vascular diseases so people with vascular diseases so typically they came because they had a typically they came because they had a typically they came because they had a blood clot somewhere in the body and um blood clot somewhere in the body and um blood clot somewhere in the body and um needed operation for that so amputation needed operation for that so amputation needed operation for that so amputation was quite often seen there of course um was quite often seen there of course um was quite often seen there of course um and the thing about that was that many and the thing about that was that many and the thing about that was that many of these people could actually have of these people could actually have of these people could actually have prevented much of this happening um and prevented much of this happening um and prevented much of this happening um and losing a leg is something that is losing a leg is something that is losing a leg is something that is debilitating you must say so H I found debilitating you must say so H I found debilitating you must say so H I found it very it was a hard job to have and I it very it was a hard job to have and I it very it was a hard job to have and I was very close with the the patients as was very close with the the patients as was very close with the the patients as a nurse you are there all the time and a nurse you are there all the time and a nurse you are there all the time and holding their hands and even when they holding their hands and even when they holding their hands and even when they cry in the night and I think that cry in the night and I think that cry in the night and I think that actually motivated to me to ask the actually motivated to me to ask the actually motivated to me to ask the questions what is keeping us healthy questions what is keeping us healthy questions what is keeping us healthy because many of these people if they because many of these people if they because many of these people if they just have known how to do that they just have known how to do that they just have known how to do that they would maybe not have ended up in that would maybe not have ended up in that would maybe not have ended up in that situation and asking these question I situation and asking these question I situation and asking these question I started to do research as a nurse um and started to do research as a nurse um and started to do research as a nurse um and uh and actually help the PD students and uh and actually help the PD students and uh and actually help the PD students and eventually only a few years later I
03:00eventually only a few years later I eventually only a few years later I ended up going back to University in ended up going back to University in ended up going back to University in 2013 and now well many study hours later 2013 and now well many study hours later 2013 and now well many study hours later here I am still still doing the same but here I am still still doing the same but here I am still still doing the same but digging deeper and deeper yeah it never digging deeper and deeper yeah it never digging deeper and deeper yeah it never ends education never ends exactly you ends education never ends exactly you ends education never ends exactly you know I do I do I keep trying to turn know I do I do I keep trying to turn know I do I do I keep trying to turn away from the light but it it pulls me away from the light but it it pulls me away from the light but it it pulls me back in now you did your PhD in back in now you did your PhD in back in now you did your PhD in metabolism is that correct yes basic metabolism is that correct yes basic metabolism is that correct yes basic Metabolic Research and Metabolism yes Metabolic Research and Metabolism yes Metabolic Research and Metabolism yes and you became very interested in brown and you became very interested in brown and you became very interested in brown adapost adapost adapost tissue yes that tissue yes that tissue yes that was yes go ahead sorry yeah so Brown was yes go ahead sorry yeah so Brown was yes go ahead sorry yeah so Brown edus tissue was some kind of a joker at edus tissue was some kind of a joker at edus tissue was some kind of a joker at that time because everybody knows about that time because everybody knows about that time because everybody knows about white fat right and when I was asked do white fat right and when I was asked do white fat right and when I was asked do you know what brown fat is and do you you know what brown fat is and do you you know what brown fat is and do you want to research this this mysterious want to research this this mysterious want to research this this mysterious kind of fat that we have in the body kind of fat that we have in the body kind of fat that we have in the body which is healthy I was first asking like which is healthy I was first asking like which is healthy I was first asking like do we even have brown fat and I think do we even have brown fat and I think do we even have brown fat and I think that's the question most people ask that's the question most people ask that's the question most people ask today it's like do we have an organ in
04:00today it's like do we have an organ in today it's like do we have an organ in the body which we haven't really heard the body which we haven't really heard the body which we haven't really heard that much about so I wasn't triggered that much about so I wasn't triggered that much about so I wasn't triggered just by this mysterious organ which we just by this mysterious organ which we just by this mysterious organ which we haven't really studied that much in haven't really studied that much in haven't really studied that much in humans but at around the Millennium we humans but at around the Millennium we humans but at around the Millennium we found out that the brown fat could found out that the brown fat could found out that the brown fat could actually also help um preventing actually also help um preventing actually also help um preventing lifestyle diseases such as type two lifestyle diseases such as type two lifestyle diseases such as type two diabetes and obesity so we could diabetes and obesity so we could diabetes and obesity so we could actually loose weight if we actually actually loose weight if we actually actually loose weight if we actually just activated it and it clears out the just activated it and it clears out the just activated it and it clears out the glucose from the bloodstream and just glucose from the bloodstream and just glucose from the bloodstream and just that hearing that that just motivated me that hearing that that just motivated me that hearing that that just motivated me so much because what if we can just so much because what if we can just so much because what if we can just activate this in a natural way not not activate this in a natural way not not activate this in a natural way not not even needing any drugs for it then we even needing any drugs for it then we even needing any drugs for it then we would increase our metabolism and that would increase our metabolism and that would increase our metabolism and that hooked me hydration is key especially in hooked me hydration is key especially in hooked me hydration is key especially in Winter and if you're anything like me Winter and if you're anything like me Winter and if you're anything like me straight water can be a challenge but straight water can be a challenge but straight water can be a challenge but electrolytes like sodium potassium and electrolytes like sodium potassium and electrolytes like sodium potassium and magnesium are essential and that's where magnesium are essential and that's where magnesium are essential and that's where element comes in as a busy professional element comes in as a busy professional element comes in as a busy professional I need something that not only hydrates I need something that not only hydrates
05:00I need something that not only hydrates but also supports my energy levels but also supports my energy levels but also supports my energy levels throughout the day because God knows I throughout the day because God knows I throughout the day because God knows I need more of that element is a perfect need more of that element is a perfect need more of that element is a perfect mix of essential electrolytes and it's mix of essential electrolytes and it's mix of essential electrolytes and it's super convenient with its travel super convenient with its travel super convenient with its travel friendly packet single serving packets friendly packet single serving packets friendly packet single serving packets no more dehydration headaches no more no more dehydration headaches no more no more dehydration headaches no more muscle cramps and of course no more mess muscle cramps and of course no more mess muscle cramps and of course no more mess why I love element well it's packed with why I love element well it's packed with why I love element well it's packed with electrolytes convenient delicious winter electrolytes convenient delicious winter electrolytes convenient delicious winter flavors these are hands down my favorite flavors these are hands down my favorite flavors these are hands down my favorite and of course winter hydration here's and of course winter hydration here's and of course winter hydration here's the deal you'll get a free element the deal you'll get a free element the deal you'll get a free element sample pack with any order when you sample pack with any order when you sample pack with any order when you purchase through my link drink LM nt.com purchase through my link drink LM nt.com purchase through my link drink LM nt.com Dr lion and it's risk-free guarantee not Dr lion and it's risk-free guarantee not Dr lion and it's risk-free guarantee not loving it no problem you can give it loving it no problem you can give it loving it no problem you can give it away and get your money back that's away and get your money back that's away and get your money back that's drink LM drink LM drink LM NTD lion you know it's really NTD lion you know it's really NTD lion you know it's really fascinating having have been a nurse fascinating having have been a nurse fascinating having have been a nurse right so you were a nurse you're on the right so you were a nurse you're on the right so you were a nurse you're on the floors it sounds like you were in uh a floors it sounds like you were in uh a floors it sounds like you were in uh a vascular Ward or you were taking care of vascular Ward or you were taking care of vascular Ward or you were taking care of of individuals that you know suffered
06:00of individuals that you know suffered of individuals that you know suffered from vascular disease uh probably many from vascular disease uh probably many from vascular disease uh probably many of them had diabetes things of that of them had diabetes things of that of them had diabetes things of that nature metabolic diseases was there a nature metabolic diseases was there a nature metabolic diseases was there a moment in time where you said you know moment in time where you said you know moment in time where you said you know what I'm going to go back I'm going to what I'm going to go back I'm going to what I'm going to go back I'm going to go back to school I'm going to go I'm G go back to school I'm going to go I'm G go back to school I'm going to go I'm G to stop working as a nurse I'm going to to stop working as a nurse I'm going to to stop working as a nurse I'm going to go back and get my go back and get my go back and get my PhD absolutely I don't think the goal at PhD absolutely I don't think the goal at PhD absolutely I don't think the goal at that time was to oh I want a PhD it was that time was to oh I want a PhD it was that time was to oh I want a PhD it was just the questions I had so many just the questions I had so many just the questions I had so many questions I was always studying and and questions I was always studying and and questions I was always studying and and and that actually led me to the next and that actually led me to the next and that actually led me to the next question and the next question and then question and the next question and then question and the next question and then I knew at some point after being a nurse I knew at some point after being a nurse I knew at some point after being a nurse for a couple of years I needed to go for a couple of years I needed to go for a couple of years I needed to go back to to get some answers and I back to to get some answers and I back to to get some answers and I couldn't find them in the literature and couldn't find them in the literature and couldn't find them in the literature and I was reading a lot of literature at I was reading a lot of literature at I was reading a lot of literature at that time already so I knew a lot when I that time already so I knew a lot when I that time already so I knew a lot when I went back to the university and I wanted went back to the university and I wanted went back to the university and I wanted to figure out what is actually keeping to figure out what is actually keeping to figure out what is actually keeping us healthy but that question was so big us healthy but that question was so big us healthy but that question was so big so I dog into um the mechanisms of it I so I dog into um the mechanisms of it I so I dog into um the mechanisms of it I want to go into the cells and find out
07:00want to go into the cells and find out want to go into the cells and find out what is um helping our cells get healthy what is um helping our cells get healthy what is um helping our cells get healthy and what is causing the chronic stress and what is causing the chronic stress and what is causing the chronic stress which I see the end result of at the which I see the end result of at the which I see the end result of at the hospital so what can we do like exercise hospital so what can we do like exercise hospital so what can we do like exercise that is keeping our our cells healthy is that is keeping our our cells healthy is that is keeping our our cells healthy is there anything else we can do besides there anything else we can do besides there anything else we can do besides exercise so at that point I was exercise so at that point I was exercise so at that point I was interested in what kind of Lifestyle um interested in what kind of Lifestyle um interested in what kind of Lifestyle um you can say modalities can we you can say modalities can we you can say modalities can we incorporate to make a more wholesome um incorporate to make a more wholesome um incorporate to make a more wholesome um behavior that we can go out and tell behavior that we can go out and tell behavior that we can go out and tell people well this is actually also people well this is actually also people well this is actually also helping you but the mechanistic side of helping you but the mechanistic side of helping you but the mechanistic side of it I was so interested and so what it I was so interested and so what it I was so interested and so what happens in the cells and what what happens in the cells and what what happens in the cells and what what physiological effects does all these physiological effects does all these physiological effects does all these exposure have whether it's exercise exposure have whether it's exercise exposure have whether it's exercise whether it's cold or heat whether it's whether it's cold or heat whether it's whether it's cold or heat whether it's breathing all these things that we do on breathing all these things that we do on breathing all these things that we do on a daily basis or some of the things we a daily basis or some of the things we a daily basis or some of the things we do on a daily basis how how does that do on a daily basis how how does that do on a daily basis how how does that impact our life and when does it impact our life and when does it impact our life and when does it actually get too much when it becomes actually get too much when it becomes actually get too much when it becomes chronic stress so I was interested in
08:00chronic stress so I was interested in chronic stress so I was interested in finding out what's the balance of this finding out what's the balance of this finding out what's the balance of this and it's really interesting because I I and it's really interesting because I I and it's really interesting because I I think most people will go to diet and think most people will go to diet and think most people will go to diet and exercise we know those modalities they exercise we know those modalities they exercise we know those modalities they are very common we think about them but are very common we think about them but are very common we think about them but you went and turned your attention you went and turned your attention you went and turned your attention towards environmental exposures so cold towards environmental exposures so cold towards environmental exposures so cold and heat exposures was there something and heat exposures was there something and heat exposures was there something that made you say this cold exposure CU that made you say this cold exposure CU that made you say this cold exposure CU you're known for the the soberg you're known for the the soberg you're known for the the soberg principal which is I know that we're principal which is I know that we're principal which is I know that we're going to talk all about that was there a going to talk all about that was there a going to talk all about that was there a moment in time typically you know as we moment in time typically you know as we moment in time typically you know as we accumulate knowledge there becomes a accumulate knowledge there becomes a accumulate knowledge there becomes a moment where say you know what this is moment where say you know what this is moment where say you know what this is the thing was there something that had the thing was there something that had the thing was there something that had happened had it been maybe because you happened had it been maybe because you happened had it been maybe because you had been exposed to to cold or Open had been exposed to to cold or Open had been exposed to to cold or Open Water Swimming any of those things that Water Swimming any of those things that Water Swimming any of those things that it ended up being that cold was it ended up being that cold was it ended up being that cold was something that you ended up focusing on something that you ended up focusing on something that you ended up focusing on yeah it's that's a good question um I
09:00yeah it's that's a good question um I yeah it's that's a good question um I think it's like you accumulate knowledge think it's like you accumulate knowledge think it's like you accumulate knowledge right and that leads to the next right and that leads to the next right and that leads to the next question and at some point I was asking question and at some point I was asking question and at some point I was asking myself about the behavior so what kind myself about the behavior so what kind myself about the behavior so what kind of changes what what happens with the of changes what what happens with the of changes what what happens with the body when we expose ourselves to to body when we expose ourselves to to body when we expose ourselves to to different things that could be exercise different things that could be exercise different things that could be exercise right it could be different diets how right it could be different diets how right it could be different diets how does the body respond to these things so does the body respond to these things so does the body respond to these things so anything that changes uh our biology and anything that changes uh our biology and anything that changes uh our biology and um cold and heat exposure came into to um cold and heat exposure came into to um cold and heat exposure came into to the picture because when I was asked do the picture because when I was asked do the picture because when I was asked do you know about Brown fat because you are you know about Brown fat because you are you know about Brown fat because you are so much into the behavioral um science so much into the behavioral um science so much into the behavioral um science and what happens in the cells I was and what happens in the cells I was and what happens in the cells I was asked whether I was told that cold asked whether I was told that cold asked whether I was told that cold exposure is actually the most potent exposure is actually the most potent exposure is actually the most potent activator of the brown fat so today we activator of the brown fat so today we activator of the brown fat so today we know that the brown fat is a temperature know that the brown fat is a temperature know that the brown fat is a temperature regulator in the body and if cold is the regulator in the body and if cold is the regulator in the body and if cold is the most potent exposure sorry I'll say that most potent exposure sorry I'll say that most potent exposure sorry I'll say that again if cold is the most potent
10:00again if cold is the most potent again if cold is the most potent activator of the brown fat then we would activator of the brown fat then we would activator of the brown fat then we would know that any Cod exposure might know that any Cod exposure might know that any Cod exposure might activate that and then we can actually activate that and then we can actually activate that and then we can actually get clear our glucose and our fatty um get clear our glucose and our fatty um get clear our glucose and our fatty um acids from the bloodstream and I think acids from the bloodstream and I think acids from the bloodstream and I think that was very interesting what if we can that was very interesting what if we can that was very interesting what if we can just do that in a small dose because the just do that in a small dose because the just do that in a small dose because the question was also how much how much question was also how much how much question was also how much how much should we expose ourselves to the cold should we expose ourselves to the cold should we expose ourselves to the cold to activate the brown fat is it like to activate the brown fat is it like to activate the brown fat is it like super much because then it's not really super much because then it's not really super much because then it's not really feasible for anybody um and that's why I feasible for anybody um and that's why I feasible for anybody um and that's why I asked the next question how much is asked the next question how much is asked the next question how much is enough because I don't like the cold and enough because I don't like the cold and enough because I don't like the cold and at that point I was very afraid of the at that point I was very afraid of the at that point I was very afraid of the cold actually I think I I'm like most cold actually I think I I'm like most cold actually I think I I'm like most people like very um comfortable I didn't people like very um comfortable I didn't people like very um comfortable I didn't want to get exposed to the C because why want to get exposed to the C because why want to get exposed to the C because why should we and that question why should should we and that question why should should we and that question why should we was always asked even here in Denmark we was always asked even here in Denmark we was always asked even here in Denmark H even though we we are a winter H even though we we are a winter H even though we we are a winter swimming country but many people don't swimming country but many people don't swimming country but many people don't want to expose themselves to the Cod want to expose themselves to the Cod want to expose themselves to the Cod because why should we so that um helped
11:00because why should we so that um helped because why should we so that um helped me ask the questions what can we use the me ask the questions what can we use the me ask the questions what can we use the brown fat for and how do we H activate brown fat for and how do we H activate brown fat for and how do we H activate it but I needed to figure out how much it but I needed to figure out how much it but I needed to figure out how much is enough and is that even feasible so I is enough and is that even feasible so I is enough and is that even feasible so I got into it because I was asked about got into it because I was asked about got into it because I was asked about the brown fat and my hypothesis about the brown fat and my hypothesis about the brown fat and my hypothesis about behavioral changes could actually help behavioral changes could actually help behavioral changes could actually help us keep us healthy that led me to the us keep us healthy that led me to the us keep us healthy that led me to the brown fat and that led me to the cold brown fat and that led me to the cold brown fat and that led me to the cold and what do we know about Brown fat the and what do we know about Brown fat the and what do we know about Brown fat the the most I know about Brown fat is I the most I know about Brown fat is I the most I know about Brown fat is I think that as babies we're BR we're born think that as babies we're BR we're born think that as babies we're BR we're born with a higher percentage of brown fat we with a higher percentage of brown fat we with a higher percentage of brown fat we seem to lose it as we age from an seem to lose it as we age from an seem to lose it as we age from an evidence-based evidence-based evidence-based perspective what can we say in humans perspective what can we say in humans perspective what can we say in humans Brown fat does and how much do we have Brown fat does and how much do we have Brown fat does and how much do we have for example muscle mass do some people for example muscle mass do some people for example muscle mass do some people have more Brown atopos tissue than have more Brown atopos tissue than have more Brown atopos tissue than others yes so babies have a lot of brown
12:00others yes so babies have a lot of brown others yes so babies have a lot of brown fat they're born with quite a lot fat they're born with quite a lot fat they're born with quite a lot actually and that's because they haven't actually and that's because they haven't actually and that's because they haven't developed the ability to shiver in their developed the ability to shiver in their developed the ability to shiver in their muscles yet um that develops around six muscles yet um that develops around six muscles yet um that develops around six months and before that they could freeze months and before that they could freeze months and before that they could freeze to death because they cannot shiver and to death because they cannot shiver and to death because they cannot shiver and the Shivering is what increases our the Shivering is what increases our the Shivering is what increases our thermogenesis meaning our temperature in thermogenesis meaning our temperature in thermogenesis meaning our temperature in the body and we have kind of two tissues the body and we have kind of two tissues the body and we have kind of two tissues that can do that and the we know about that can do that and the we know about that can do that and the we know about the the muscles right they can they can the the muscles right they can they can the the muscles right they can they can shiver and generate this heat but shiver and generate this heat but shiver and generate this heat but there's also the brown fat which there's also the brown fat which there's also the brown fat which actually activates uh before uh the actually activates uh before uh the actually activates uh before uh the muscle starts to shiver that's why we muscle starts to shiver that's why we muscle starts to shiver that's why we don't run around and and shiver all the don't run around and and shiver all the don't run around and and shiver all the time uh because we have an inner time uh because we have an inner time uh because we have an inner regulator also which is the brown fed regulator also which is the brown fed regulator also which is the brown fed and it's it's centered around our and it's it's centered around our and it's it's centered around our central nervous system and we can get central nervous system and we can get central nervous system and we can get back to that why that is very convenient back to that why that is very convenient back to that why that is very convenient um but babies have a lot of it because um but babies have a lot of it because um but babies have a lot of it because they will freeze pretty much to death if they will freeze pretty much to death if they will freeze pretty much to death if with they didn't have a lot of it but as with they didn't have a lot of it but as with they didn't have a lot of it but as we get um older we get um older we get um older the baby grows the brown fat gets
13:00the baby grows the brown fat gets the baby grows the brown fat gets smaller in size um so the mass shrinks a smaller in size um so the mass shrinks a smaller in size um so the mass shrinks a bit because then you have also the bit because then you have also the bit because then you have also the muscles which will help you keep that muscles which will help you keep that muscles which will help you keep that temperature up and so just because you temperature up and so just because you temperature up and so just because you have muscles that don't have to shiver have muscles that don't have to shiver have muscles that don't have to shiver to gener generate the heat they also to gener generate the heat they also to gener generate the heat they also just basically keep your heat up in the just basically keep your heat up in the just basically keep your heat up in the body but if if you just get a little bit body but if if you just get a little bit body but if if you just get a little bit cold on the skin if you go outside and cold on the skin if you go outside and cold on the skin if you go outside and you get a cold wind then the temperature you get a cold wind then the temperature you get a cold wind then the temperature receptors in the skin will send a signal receptors in the skin will send a signal receptors in the skin will send a signal to the brain and the temperature to the brain and the temperature to the brain and the temperature regulating sensor has these sensors regulating sensor has these sensors regulating sensor has these sensors which can measure and and and tell your which can measure and and and tell your which can measure and and and tell your brain do you are you getting colder are brain do you are you getting colder are brain do you are you getting colder are you getting hotter and if you're getting you getting hotter and if you're getting you getting hotter and if you're getting colder it would send out nor adrenaline colder it would send out nor adrenaline colder it would send out nor adrenaline which will activate the brown fat and which will activate the brown fat and which will activate the brown fat and depending on how intense the cold is of depending on how intense the cold is of depending on how intense the cold is of course and how cold you are and how many course and how cold you are and how many course and how cold you are and how many receptors has been activated it will receptors has been activated it will receptors has been activated it will activate the brown fat accordingly so activate the brown fat accordingly so activate the brown fat accordingly so there's this inner regul there's this inner regul there's this inner regul which is the brown fat it always
14:00which is the brown fat it always which is the brown fat it always regulates our temperature to keep our regulates our temperature to keep our regulates our temperature to keep our vital organs at the right temperature vital organs at the right temperature vital organs at the right temperature that's why it's centered around our that's why it's centered around our that's why it's centered around our centered nervous system it's it's centered nervous system it's it's centered nervous system it's it's absolutely fascinating and is there a absolutely fascinating and is there a absolutely fascinating and is there a way to um I don't want to say exercise way to um I don't want to say exercise way to um I don't want to say exercise it I'm assuming that you're going to say it I'm assuming that you're going to say it I'm assuming that you're going to say cold but there's obviously utility in cold but there's obviously utility in cold but there's obviously utility in having this brown having this brown having this brown fat when you think about cold exposure fat when you think about cold exposure fat when you think about cold exposure how do you think about that in terms of how do you think about that in terms of how do you think about that in terms of brown fat in terms of I think that the brown fat in terms of I think that the brown fat in terms of I think that the overall outcome is Health how are we overall outcome is Health how are we overall outcome is Health how are we going to leverage the cold to activate going to leverage the cold to activate going to leverage the cold to activate Brown fat and you've got very specific Brown fat and you've got very specific Brown fat and you've got very specific protocols for overall health and protocols for overall health and protocols for overall health and wellness yeah so what we then studied in wellness yeah so what we then studied in wellness yeah so what we then studied in in in my research is to figure out what in in my research is to figure out what in in my research is to figure out what is the you can say the minimal dose is the you can say the minimal dose is the you can say the minimal dose because I was not a winter swimmer because I was not a winter swimmer because I was not a winter swimmer myself myself myself and I was interested in figuring out how
15:00and I was interested in figuring out how and I was interested in figuring out how can we activate this healthy Brown fat can we activate this healthy Brown fat can we activate this healthy Brown fat and get the the outcomes that we have and get the the outcomes that we have and get the the outcomes that we have seen H in the literature without like seen H in the literature without like seen H in the literature without like overexposing ourselves um and what we overexposing ourselves um and what we overexposing ourselves um and what we would see here is or we lean on is that would see here is or we lean on is that would see here is or we lean on is that there is something called htic stress there is something called htic stress there is something called htic stress and that's the healthy kind of stress and that's the healthy kind of stress and that's the healthy kind of stress that we want and if we activate um our that we want and if we activate um our that we want and if we activate um our healthy stress um we will have a healthy healthy stress um we will have a healthy healthy stress um we will have a healthy kind of activ ation of the brown fat um kind of activ ation of the brown fat um kind of activ ation of the brown fat um it's a small dose um and according to H it's a small dose um and according to H it's a small dose um and according to H cely who actually figured this out that cely who actually figured this out that cely who actually figured this out that there is these different stages of there is these different stages of there is these different stages of hematic stress you would have um an hematic stress you would have um an hematic stress you would have um an acute phase where you activate it if for acute phase where you activate it if for acute phase where you activate it if for example you go out in the cold or into example you go out in the cold or into example you go out in the cold or into cold water and the second stage is where cold water and the second stage is where cold water and the second stage is where you get adapted so you can optimize the you get adapted so you can optimize the you get adapted so you can optimize the body for these future exposures it's body for these future exposures it's body for these future exposures it's it's the process of hesis and that is it's the process of hesis and that is it's the process of hesis and that is the healthy stress and because of that the healthy stress and because of that the healthy stress and because of that we figure it out well we have to study
16:00we figure it out well we have to study we figure it out well we have to study winter swimmers because winter swimmers winter swimmers because winter swimmers winter swimmers because winter swimmers are exposing themselves to the cold all are exposing themselves to the cold all are exposing themselves to the cold all the time and why we chose them we can the time and why we chose them we can the time and why we chose them we can get back to that but I think that is get back to that but I think that is get back to that but I think that is interesting to look at why or how much interesting to look at why or how much interesting to look at why or how much do the winter swimmers expose themselves do the winter swimmers expose themselves do the winter swimmers expose themselves and how much Brown fat do they actually and how much Brown fat do they actually and how much Brown fat do they actually have because if we look into the have because if we look into the have because if we look into the literature we could see that there are literature we could see that there are literature we could see that there are studies where they have found that studies where they have found that studies where they have found that people who sleep in the cold for at 19 people who sleep in the cold for at 19 people who sleep in the cold for at 19 degrees Celsius um and they do that for degrees Celsius um and they do that for degrees Celsius um and they do that for a month they have increased the amount a month they have increased the amount a month they have increased the amount of brown fat and the efficiency of it of brown fat and the efficiency of it of brown fat and the efficiency of it meaning they could increase it faster meaning they could increase it faster meaning they could increase it faster and more so they will clear out more and more so they will clear out more and more so they will clear out more glucose and actually their insulin glucose and actually their insulin glucose and actually their insulin sensitivity was improved in that month sensitivity was improved in that month sensitivity was improved in that month that means that you don't really have to that means that you don't really have to that means that you don't really have to do anything extreme and just a small do anything extreme and just a small do anything extreme and just a small amount of cold could actually have a amount of cold could actually have a amount of cold could actually have a huge impact on your metabolism and these huge impact on your metabolism and these huge impact on your metabolism and these people were diabetics so I think that's people were diabetics so I think that's
17:00people were diabetics so I think that's very interesting that you actually with very interesting that you actually with very interesting that you actually with a metabolic disease could um move that a metabolic disease could um move that a metabolic disease could um move that almost over to helping them with their almost over to helping them with their almost over to helping them with their disease so they will get healthier and disease so they will get healthier and disease so they will get healthier and what they did the next month was then what they did the next month was then what they did the next month was then ask them to sleep uh in a warm room ask them to sleep uh in a warm room ask them to sleep uh in a warm room again so 24 and 27 degrees and then they again so 24 and 27 degrees and then they again so 24 and 27 degrees and then they could see that this brown fat tissue uh could see that this brown fat tissue uh could see that this brown fat tissue uh then got smaller again so it really then got smaller again so it really then got smaller again so it really means like you said that you can means like you said that you can means like you said that you can exercise your brown fats I always say exercise your brown fats I always say exercise your brown fats I always say you should use it or lose it it's just you should use it or lose it it's just you should use it or lose it it's just like the muscles and if you look in a like the muscles and if you look in a like the muscles and if you look in a microscope it actually in color looks a microscope it actually in color looks a microscope it actually in color looks a bit like the color of a muscle and it bit like the color of a muscle and it bit like the color of a muscle and it has many mitochondria just like a muscle has many mitochondria just like a muscle has many mitochondria just like a muscle so you can train it so you can train how so you can train it so you can train how so you can train it so you can train how much Brown fat you have how efficient it much Brown fat you have how efficient it much Brown fat you have how efficient it is and also how how well it clears out is and also how how well it clears out is and also how how well it clears out the glucose and fat from the blood the glucose and fat from the blood the glucose and fat from the blood stream and we wanted to test that in stream and we wanted to test that in stream and we wanted to test that in Winter swimmers to see can we go out and Winter swimmers to see can we go out and Winter swimmers to see can we go out and and and and do some applied research and
18:00and and and do some applied research and and and and do some applied research and give a protocol to people so they can go give a protocol to people so they can go give a protocol to people so they can go out and help themselves with their out and help themselves with their out and help themselves with their metabolism not taking exercise out but metabolism not taking exercise out but metabolism not taking exercise out but but adding it to their already exercise but adding it to their already exercise but adding it to their already exercise protocol this episode is brought to you protocol this episode is brought to you protocol this episode is brought to you by timeline remember we set standards by timeline remember we set standards by timeline remember we set standards friends not goals one of the core friends not goals one of the core friends not goals one of the core standards we set is healthy muscle and standards we set is healthy muscle and standards we set is healthy muscle and that starts with robust mitochondria that starts with robust mitochondria that starts with robust mitochondria there are various ways to go about your there are various ways to go about your there are various ways to go about your 2025 muscle standard s which include a 2025 muscle standard s which include a 2025 muscle standard s which include a robust resistance training program and robust resistance training program and robust resistance training program and if I were to pick one supplement to if I were to pick one supplement to if I were to pick one supplement to support healthy muscle and mitochondria support healthy muscle and mitochondria support healthy muscle and mitochondria that would be mitop pure mitop pure is a that would be mitop pure mitop pure is a that would be mitop pure mitop pure is a precise dose of the postbiotic uthan a precise dose of the postbiotic uthan a precise dose of the postbiotic uthan a it works by promoting an essential it works by promoting an essential it works by promoting an essential cellular cleanup process that clears out cellular cleanup process that clears out cellular cleanup process that clears out dysfunctional mitochondria and I have to dysfunctional mitochondria and I have to dysfunctional mitochondria and I have to say timeline has done an incredible job say timeline has done an incredible job say timeline has done an incredible job at leading first with science to bring at leading first with science to bring at leading first with science to bring the only yourth a supplement on the
19:00the only yourth a supplement on the the only yourth a supplement on the market that is clinically tested to market that is clinically tested to market that is clinically tested to Target the effects of age related Target the effects of age related Target the effects of age related cellular Decline and you may feel the cellular Decline and you may feel the cellular Decline and you may feel the difference in the form of improved difference in the form of improved difference in the form of improved energy better workouts faster recovery energy better workouts faster recovery energy better workouts faster recovery more endurance and you name it when it more endurance and you name it when it more endurance and you name it when it comes to muscle Health you'll feel it comes to muscle Health you'll feel it comes to muscle Health you'll feel it all of which will help you achieve your all of which will help you achieve your all of which will help you achieve your New Year's standard we've been using New Year's standard we've been using New Year's standard we've been using mitop pure in my family for the last few mitop pure in my family for the last few mitop pure in my family for the last few years and it is a staple supplement years and it is a staple supplement years and it is a staple supplement timeline is offering 33% % off your timeline is offering 33% % off your timeline is offering 33% % off your order of mitop pure while supplies last order of mitop pure while supplies last order of mitop pure while supplies last go to go to go to timeline.com timeline.com timeline.com Lion n that's timeline.com Lonny would winter swimming um and then Lonny would winter swimming um and then you should definitely highlight to us you should definitely highlight to us you should definitely highlight to us how cold and how long someone has to do how cold and how long someone has to do how cold and how long someone has to do winter swimming is it the activity of winter swimming is it the activity of winter swimming is it the activity of swimming versus the cold swimming versus the cold swimming versus the cold exposure that is potentially improving
20:00exposure that is potentially improving exposure that is potentially improving the removal of glucose from the the removal of glucose from the the removal of glucose from the bloodstream or insulin bloodstream or insulin bloodstream or insulin sensitivity yes that's very good sensitivity yes that's very good sensitivity yes that's very good question I think that if we did a study question I think that if we did a study question I think that if we did a study where we looked at people who were where we looked at people who were where we looked at people who were sitting in the cold water compared to sitting in the cold water compared to sitting in the cold water compared to people who were swimming I I'm pretty people who were swimming I I'm pretty people who were swimming I I'm pretty sure I could tell that the outcome would sure I could tell that the outcome would sure I could tell that the outcome would be that those who are moving in the cold be that those who are moving in the cold be that those who are moving in the cold water would increase their metabolism water would increase their metabolism water would increase their metabolism even more for many reasons they break even more for many reasons they break even more for many reasons they break the the you can say the the coold the the you can say the the coold the the you can say the the coold barrier um even more the thermal barrier barrier um even more the thermal barrier barrier um even more the thermal barrier and also they are moving their muscles and also they are moving their muscles and also they are moving their muscles but the muscles also help keeping them but the muscles also help keeping them but the muscles also help keeping them warm which means that winter swimmers warm which means that winter swimmers warm which means that winter swimmers who actually swim they would increase who actually swim they would increase who actually swim they would increase their metabolism more but it could also their metabolism more but it could also their metabolism more but it could also be that they are swimming way too long be that they are swimming way too long be that they are swimming way too long so that might also exhaust the cells a so that might also exhaust the cells a so that might also exhaust the cells a bit so it's this balance finding that bit so it's this balance finding that bit so it's this balance finding that balance um the winter swimmers that I balance um the winter swimmers that I balance um the winter swimmers that I studied H was not swimming in the water studied H was not swimming in the water studied H was not swimming in the water water they were sitting in the water um
21:00water they were sitting in the water um water they were sitting in the water um so plunging it's more like a CO plch um so plunging it's more like a CO plch um so plunging it's more like a CO plch um and then they go up again sometimes and then they go up again sometimes and then they go up again sometimes winter swimmers in Denmark take a small winter swimmers in Denmark take a small winter swimmers in Denmark take a small swim out in the water and then back swim out in the water and then back swim out in the water and then back again but it's not more for than than a again but it's not more for than than a again but it's not more for than than a couple of minutes what is the standard couple of minutes what is the standard couple of minutes what is the standard practice can you define winter swimming practice can you define winter swimming practice can you define winter swimming and I I looked this up and it looked and I I looked this up and it looked and I I looked this up and it looked like people were swimming in lakes with like people were swimming in lakes with like people were swimming in lakes with ice yeah so we don't always have ice ice yeah so we don't always have ice ice yeah so we don't always have ice that sounds like that sounds like that sounds like but I mean cold water is defined by 15° but I mean cold water is defined by 15° but I mean cold water is defined by 15° celsus and Below um if the water is 19 celsus and Below um if the water is 19 celsus and Below um if the water is 19 degrees that's also cold enough for the degrees that's also cold enough for the degrees that's also cold enough for the body to actually get that increase in body to actually get that increase in body to actually get that increase in activation in brown fat and also activation in brown fat and also activation in brown fat and also increase the metabolism so I always say increase the metabolism so I always say increase the metabolism so I always say that do it all year because it doesn't that do it all year because it doesn't that do it all year because it doesn't have to be only in the winter month have to be only in the winter month have to be only in the winter month doing it all year around also activates doing it all year around also activates doing it all year around also activates uh the brown fat because the because of uh the brown fat because the because of uh the brown fat because the because of the hydrostatic pressure the temperature the hydrostatic pressure the temperature the hydrostatic pressure the temperature differences also from from from being
22:00differences also from from from being differences also from from from being dry to getting wet to the wind dry to getting wet to the wind dry to getting wet to the wind everything helps your temperature um uh everything helps your temperature um uh everything helps your temperature um uh regulation and that activates the brown regulation and that activates the brown regulation and that activates the brown fat as well so I think that it's a all fat as well so I think that it's a all fat as well so I think that it's a all year thing and winter swimmers that's year thing and winter swimmers that's year thing and winter swimmers that's just a concept that's we call it winter just a concept that's we call it winter just a concept that's we call it winter swimming in Denmark but most winter swimming in Denmark but most winter swimming in Denmark but most winter swimmers here we actually just cold swimmers here we actually just cold swimmers here we actually just cold plune and we do it all year round so plune and we do it all year round so plune and we do it all year round so even in the Summers and it's it's pretty even in the Summers and it's it's pretty even in the Summers and it's it's pretty cold here anyway so and for the audience cold here anyway so and for the audience cold here anyway so and for the audience you said 19 degrees Celsius right 19 you said 19 degrees Celsius right 19 you said 19 degrees Celsius right 19 degrees Celsius is cold enough to degrees Celsius is cold enough to degrees Celsius is cold enough to activate the brown fat which everybody activate the brown fat which everybody activate the brown fat which everybody sorry to interrupt but everybody is like sorry to interrupt but everybody is like sorry to interrupt but everybody is like this is amazing that's 66 degrees this is amazing that's 66 degrees this is amazing that's 66 degrees Fahrenheit yeah that's not too cold it's Fahrenheit yeah that's not too cold it's Fahrenheit yeah that's not too cold it's not so cold not at all I think it's a not so cold not at all I think it's a not so cold not at all I think it's a good place to start if you are like me good place to start if you are like me good place to start if you are like me one who is not really fan of the cold I one who is not really fan of the cold I one who is not really fan of the cold I wasn't but today I'm fine with the cold
23:00wasn't but today I'm fine with the cold wasn't but today I'm fine with the cold water and I'm actually warmer today water and I'm actually warmer today water and I'm actually warmer today because of it um and we can get back to because of it um and we can get back to because of it um and we can get back to that also but 19 degrees and below is that also but 19 degrees and below is that also but 19 degrees and below is fine you can start there but definition fine you can start there but definition fine you can start there but definition of cold water as per activating your Cod of cold water as per activating your Cod of cold water as per activating your Cod shock is 15 degrees celsus and below so shock is 15 degrees celsus and below so shock is 15 degrees celsus and below so this is studied already in the research this is studied already in the research this is studied already in the research when do we activate our Cod shock when do we activate our Cod shock when do we activate our Cod shock response and that is 15° and below so response and that is 15° and below so response and that is 15° and below so per definition that is cod per definition that is cod per definition that is cod if you were going to tell the if you were going to tell the if you were going to tell the audience one should Implement cold audience one should Implement cold audience one should Implement cold plunging what would that look like in plunging what would that look like in plunging what would that look like in terms of a degree range and amount and terms of a degree range and amount and terms of a degree range and amount and also for what outcome would we say that also for what outcome would we say that also for what outcome would we say that the outcome would be to improve the outcome would be to improve the outcome would be to improve metabolism um is the outcome to improve metabolism um is the outcome to improve metabolism um is the outcome to improve mood how do you begin to think about mood how do you begin to think about mood how do you begin to think about health health health outcomes yes so I think that it's we can outcomes yes so I think that it's we can
24:00outcomes yes so I think that it's we can we can we can divide it a bit so what we we can we can divide it a bit so what we we can we can divide it a bit so what we can talk about is how much should you do can talk about is how much should you do can talk about is how much should you do to get some metabolic benefits and I'm a to get some metabolic benefits and I'm a to get some metabolic benefits and I'm a metabolic researcher so of course I metabolic researcher so of course I metabolic researcher so of course I always lean on that um and that's also always lean on that um and that's also always lean on that um and that's also what we studied in my research so we what we studied in my research so we what we studied in my research so we found that if you do 11 minutes of cold found that if you do 11 minutes of cold found that if you do 11 minutes of cold um plunging or cold water exposure uh 11 um plunging or cold water exposure uh 11 um plunging or cold water exposure uh 11 minutes per week is enough to see an minutes per week is enough to see an minutes per week is enough to see an activation of the brown fat and activation of the brown fat and activation of the brown fat and it's enough to see glucose clearance and it's enough to see glucose clearance and it's enough to see glucose clearance and a increased insulin sensitivity a increased insulin sensitivity a increased insulin sensitivity systemically across the systemically across the systemically across the board the whole body right so the whole board the whole body right so the whole board the whole body right so the whole body yes yes so you have to submerge uh body yes yes so you have to submerge uh body yes yes so you have to submerge uh up to your shoulders or up to your neck up to your shoulders or up to your neck up to your shoulders or up to your neck what you prefer um and if you even can what you prefer um and if you even can what you prefer um and if you even can do that with um contrasting that with do that with um contrasting that with do that with um contrasting that with heat exposure as a sauna and you do that heat exposure as a sauna and you do that heat exposure as a sauna and you do that 57 minutes a week and everything here is
25:0057 minutes a week and everything here is 57 minutes a week and everything here is divided on different days so it's two to divided on different days so it's two to divided on different days so it's two to 3 days and divided out on two dips per 3 days and divided out on two dips per 3 days and divided out on two dips per day and if sorry divided on three dips day and if sorry divided on three dips day and if sorry divided on three dips per day and two Sona visits so to sum per day and two Sona visits so to sum per day and two Sona visits so to sum that up again so if you do a contrast that up again so if you do a contrast that up again so if you do a contrast therapy that's what we studied the 11 therapy that's what we studied the 11 therapy that's what we studied the 11 minutes in cold water divided on two to minutes in cold water divided on two to minutes in cold water divided on two to three days h two dips per day and you three days h two dips per day and you three days h two dips per day and you also do the SAA which is also also two also do the SAA which is also also two also do the SAA which is also also two to three days per week but 57 minutes in to three days per week but 57 minutes in to three days per week but 57 minutes in total so you shouldn't do 11 minutes in total so you shouldn't do 11 minutes in total so you shouldn't do 11 minutes in total or 57 minutes in the heat in total total or 57 minutes in the heat in total total or 57 minutes in the heat in total you have to divide it on different days you have to divide it on different days you have to divide it on different days so if you then divide that into minutes so if you then divide that into minutes so if you then divide that into minutes it corresponds to like 1 to two minutes it corresponds to like 1 to two minutes it corresponds to like 1 to two minutes in the cold water at a time and in the in the cold water at a time and in the in the cold water at a time and in the SAA you only have to do 10 15 SAA you only have to do 10 15 SAA you only have to do 10 15 minutes it's really feasible I would say minutes it's really feasible I would say minutes it's really feasible I would say but that's what we found totally yes and but that's what we found totally yes and but that's what we found totally yes and the minimum effective dose to begin to
26:00the minimum effective dose to begin to the minimum effective dose to begin to activate Brown fat could one go activate Brown fat could one go activate Brown fat could one go longer it's a good question could one go longer it's a good question could one go longer it's a good question could one go longer I think we need more studies on longer I think we need more studies on longer I think we need more studies on how does longer exposure activate the how does longer exposure activate the how does longer exposure activate the brown fat and when do we get um you can brown fat and when do we get um you can brown fat and when do we get um you can say you always have to think about when say you always have to think about when say you always have to think about when does the cardiovascular system get to um does the cardiovascular system get to um does the cardiovascular system get to um um to activate it or when it when does um to activate it or when it when does um to activate it or when it when does it get exhausted uh and you have inner it get exhausted uh and you have inner it get exhausted uh and you have inner organs which you need to take care of organs which you need to take care of organs which you need to take care of and if you do a lot of cold exposure sit and if you do a lot of cold exposure sit and if you do a lot of cold exposure sit very long you also activate um um sorry very long you also activate um um sorry very long you also activate um um sorry you don't activate please cut that out you don't activate please cut that out you don't activate please cut that out um if you sit too long in the cold water um if you sit too long in the cold water um if you sit too long in the cold water there are some certain risks that you there are some certain risks that you there are some certain risks that you have to think about um so we can talk have to think about um so we can talk have to think about um so we can talk about long exposure acutely when you do about long exposure acutely when you do about long exposure acutely when you do one plunge or one SAA but you can also one plunge or one SAA but you can also one plunge or one SAA but you can also talk about what happens in years if you talk about what happens in years if you talk about what happens in years if you keep doing that Pro protocol of very keep doing that Pro protocol of very keep doing that Pro protocol of very long exposures in the cold water or in
27:00long exposures in the cold water or in long exposures in the cold water or in the SAA I think there is some safety the SAA I think there is some safety the SAA I think there is some safety here we need to to also debate at least here we need to to also debate at least here we need to to also debate at least so even though we don't have that so even though we don't have that so even though we don't have that longitudinal study uh on longer exposure longitudinal study uh on longer exposure longitudinal study uh on longer exposure we could think about what actually keeps we could think about what actually keeps we could think about what actually keeps our cells healthy and again going back our cells healthy and again going back our cells healthy and again going back to homematic stress um I think we can to homematic stress um I think we can to homematic stress um I think we can say that if we do longer exposure you say that if we do longer exposure you say that if we do longer exposure you are cooling your uh deeper tissues and are cooling your uh deeper tissues and are cooling your uh deeper tissues and there is there are studies showing that there is there are studies showing that there is there are studies showing that if you if you just want Health outcomes if you if you just want Health outcomes if you if you just want Health outcomes on metab metabolism on Mental Health on metab metabolism on Mental Health on metab metabolism on Mental Health then you don't need to cool your deeper then you don't need to cool your deeper then you don't need to cool your deeper tissues because there are no receptors tissues because there are no receptors tissues because there are no receptors really needed to activate inside your really needed to activate inside your really needed to activate inside your body you don't need to cool your heart body you don't need to cool your heart body you don't need to cool your heart or your lungs your kidneys in order for or your lungs your kidneys in order for or your lungs your kidneys in order for you to get the health benefits you to get the health benefits you to get the health benefits everything is on the surface so it's on everything is on the surface so it's on everything is on the surface so it's on your skin and it's just beneath that your skin and it's just beneath that your skin and it's just beneath that surface so it's not needed to sit in surface so it's not needed to sit in surface so it's not needed to sit in cold water for 20 minutes or 30 minutes cold water for 20 minutes or 30 minutes
28:00cold water for 20 minutes or 30 minutes which I've seen and heard um and people which I've seen and heard um and people which I've seen and heard um and people cannot get up because the the nerve cannot get up because the the nerve cannot get up because the the nerve endings are just numbed so they cannot endings are just numbed so they cannot endings are just numbed so they cannot even stand up so these are these are the even stand up so these are these are the even stand up so these are these are the things that that could happen and I also things that that could happen and I also things that that could happen and I also see that um when when people do this see that um when when people do this see that um when when people do this showing it online which is not that good showing it online which is not that good showing it online which is not that good because the longer exposure really is because the longer exposure really is because the longer exposure really is not helping anyone and you are in risk not helping anyone and you are in risk not helping anyone and you are in risk of hypothermia so acutely long exposure of hypothermia so acutely long exposure of hypothermia so acutely long exposure I wouldn't recommend that there is no I wouldn't recommend that there is no I wouldn't recommend that there is no Health outcomes showing that that is Health outcomes showing that that is Health outcomes showing that that is necessary there are no receptors that necessary there are no receptors that necessary there are no receptors that deep in your tissue you need to activate deep in your tissue you need to activate deep in your tissue you need to activate to get health benefits on the phys to get health benefits on the phys to get health benefits on the phys physiology um or any on your mental physiology um or any on your mental physiology um or any on your mental health the the mental health part is health the the mental health part is health the the mental health part is actually within a few minutes because actually within a few minutes because actually within a few minutes because that's where you activate the dopamine that's where you activate the dopamine that's where you activate the dopamine you activate H the sympathetic nervous you activate H the sympathetic nervous you activate H the sympathetic nervous system which increases the dopamine ER system which increases the dopamine ER system which increases the dopamine ER and up to 2.5 fold actually within just and up to 2.5 fold actually within just and up to 2.5 fold actually within just a few minutes and nor adrenaline the
29:00a few minutes and nor adrenaline the a few minutes and nor adrenaline the same and also within a few minutes so same and also within a few minutes so same and also within a few minutes so that mental health um aspect of it the that mental health um aspect of it the that mental health um aspect of it the outcomes that is in the beginning it's outcomes that is in the beginning it's outcomes that is in the beginning it's not really necessary for the long not really necessary for the long not really necessary for the long exposure but some do it very long and we exposure but some do it very long and we exposure but some do it very long and we can also debate why is that and and I can also debate why is that and and I can also debate why is that and and I think that's kind of like a new kind of think that's kind of like a new kind of think that's kind of like a new kind of another kind of um I don't know goal another kind of um I don't know goal another kind of um I don't know goal maybe it's some it's a put pushing your maybe it's some it's a put pushing your maybe it's some it's a put pushing your mindset or pushing your I don't know mindset or pushing your I don't know mindset or pushing your I don't know it's just to get tougher but it's it's just to get tougher but it's it's just to get tougher but it's doesn't really have anything to do with doesn't really have anything to do with doesn't really have anything to do with health outcomes you may have seen myself health outcomes you may have seen myself health outcomes you may have seen myself my family using red lights and infrared my family using red lights and infrared my family using red lights and infrared heating mats and pads okay so we use heating mats and pads okay so we use heating mats and pads okay so we use products from Bond charge which is a products from Bond charge which is a products from Bond charge which is a holistic Wellness brand with a huge holistic Wellness brand with a huge holistic Wellness brand with a huge range of products to optimize your life range of products to optimize your life range of products to optimize your life in every way it's founded on science and in every way it's founded on science and in every way it's founded on science and it's inspired by Nature all Bond charge it's inspired by Nature all Bond charge it's inspired by Nature all Bond charge products adopt ancestral ways of living products adopt ancestral ways of living products adopt ancestral ways of living in our modern-day world which I love and
30:00in our modern-day world which I love and in our modern-day world which I love and I feel that balancing our highly I feel that balancing our highly I feel that balancing our highly industrialized lifestyle is critical for industrialized lifestyle is critical for industrialized lifestyle is critical for overall health it is super easy to add overall health it is super easy to add overall health it is super easy to add in red light panels to your routine in red light panels to your routine in red light panels to your routine travel lights clip on your computer or travel lights clip on your computer or travel lights clip on your computer or the Red Light lamp my new favorite the Red Light lamp my new favorite the Red Light lamp my new favorite product is their blue light blocking product is their blue light blocking product is their blue light blocking clip red light can help with sleep and clip red light can help with sleep and clip red light can help with sleep and energy recovery the list goes on for me energy recovery the list goes on for me energy recovery the list goes on for me right now I'm using it to balance my right now I'm using it to balance my right now I'm using it to balance my indoor time I use the blue light indoor time I use the blue light indoor time I use the blue light blocking lamp as soon as it gets dark blocking lamp as soon as it gets dark blocking lamp as soon as it gets dark outside and of course the larger panels outside and of course the larger panels outside and of course the larger panels for 10 to 20 minutes each day Bond for 10 to 20 minutes each day Bond for 10 to 20 minutes each day Bond charge has the lowest EMF on the market charge has the lowest EMF on the market charge has the lowest EMF on the market and its quality is incredible in fact I and its quality is incredible in fact I and its quality is incredible in fact I might just be gifting it to all my might just be gifting it to all my might just be gifting it to all my friends this holiday season there's a friends this holiday season there's a friends this holiday season there's a 12month warranty on all red light 12month warranty on all red light 12month warranty on all red light therapy devices go to bond charge.com therapy devices go to bond charge.com therapy devices go to bond charge.com lion and use the code Dr lion to save lion and use the code Dr lion to save lion and use the code Dr lion to save 15% off that's b n c h
31:00g.d lion you make a really good point g.d lion you make a really good point what you're discussing is this brown what you're discussing is this brown what you're discussing is this brown adapost tissue which is fat tissue that adapost tissue which is fat tissue that adapost tissue which is fat tissue that has mitochondria that can help increased has mitochondria that can help increased has mitochondria that can help increased resting metabolic rate that seems to resting metabolic rate that seems to resting metabolic rate that seems to require various exposures like cold um I require various exposures like cold um I require various exposures like cold um I have some data here it says that cold have some data here it says that cold have some data here it says that cold exposure can increase resting metabolic exposure can increase resting metabolic exposure can increase resting metabolic rate uh up from 5 to 30% which 30% rate uh up from 5 to 30% which 30% rate uh up from 5 to 30% which 30% definitely seems high but depending on definitely seems high but depending on definitely seems high but depending on the temperature and duration that is uh the temperature and duration that is uh the temperature and duration that is uh really fascinating this was an article really fascinating this was an article really fascinating this was an article in the New England Journal of Medicine in the New England Journal of Medicine in the New England Journal of Medicine um what I'm hearing you say is that what um what I'm hearing you say is that what um what I'm hearing you say is that what you're looking for when you are going you're looking for when you are going you're looking for when you are going for health outcomes is really about the for health outcomes is really about the for health outcomes is really about the skin receptors to generate skin receptors to generate skin receptors to generate shivering is that is that correct to shivering is that is that correct to shivering is that is that correct to generate shivering generate shivering generate shivering it is a temperature
32:00it is a temperature it is a temperature regulation um it helps with temperature regulation um it helps with temperature regulation um it helps with temperature regulation help it sends messages to regulation help it sends messages to regulation help it sends messages to your central nervous system you release your central nervous system you release your central nervous system you release adrenaline nor adrenaline um and that is adrenaline nor adrenaline um and that is adrenaline nor adrenaline um and that is and you'd mentioned uh cold shock and you'd mentioned uh cold shock and you'd mentioned uh cold shock proteins I don't know much about that proteins I don't know much about that proteins I don't know much about that I'd love to hear but those are the I'd love to hear but those are the I'd love to hear but those are the domains that the evidence would support domains that the evidence would support domains that the evidence would support are beneficial is that correct in are beneficial is that correct in are beneficial is that correct in yes you can say that I would I would add yes you can say that I would I would add yes you can say that I would I would add to that that maybe you don't have to you to that that maybe you don't have to you to that that maybe you don't have to you don't have to have weight for the don't have to have weight for the don't have to have weight for the Shivering I think that's a concept that Shivering I think that's a concept that Shivering I think that's a concept that it can be a little bit rigid in in in it can be a little bit rigid in in in it can be a little bit rigid in in in thinking about it that way because with thinking about it that way because with thinking about it that way because with when you adapt to the cold and as you when you adapt to the cold and as you when you adapt to the cold and as you adapt to it your shivering will be adapt to it your shivering will be adapt to it your shivering will be become less because you adapt and the become less because you adapt and the become less because you adapt and the Shivering is is maybe not that you can Shivering is is maybe not that you can Shivering is is maybe not that you can say a visual so in time you would say a visual so in time you would say a visual so in time you would increase your mitochondria not only in
33:00increase your mitochondria not only in increase your mitochondria not only in the brown fat which means you will the brown fat which means you will the brown fat which means you will activate your you will increase your activate your you will increase your activate your you will increase your temperature very fast but the muscle temperature very fast but the muscle temperature very fast but the muscle will also help so the brown fat and will also help so the brown fat and will also help so the brown fat and muscles are working together and muscles are working together and muscles are working together and actually talking together so this is actually talking together so this is actually talking together so this is called organ crust talk so the brown fat called organ crust talk so the brown fat called organ crust talk so the brown fat and the muscles are signaling molecules and the muscles are signaling molecules and the muscles are signaling molecules to each other telling it to help keeping to each other telling it to help keeping to each other telling it to help keeping the temperature up in the body but as the temperature up in the body but as the temperature up in the body but as you adapt and you optimize the body with you adapt and you optimize the body with you adapt and you optimize the body with cold exposure or with heat exposure cold exposure or with heat exposure cold exposure or with heat exposure you you you would when we're talking about shivering would when we're talking about shivering would when we're talking about shivering it's of course the cold but when you do it's of course the cold but when you do it's of course the cold but when you do that you would shiver less and less with that you would shiver less and less with that you would shiver less and less with time so some people stay very long in time so some people stay very long in time so some people stay very long in the cold when they get EX adapted to it the cold when they get EX adapted to it the cold when they get EX adapted to it and wait for the Shivering but the and wait for the Shivering but the and wait for the Shivering but the Shivering will subside eventually and if Shivering will subside eventually and if Shivering will subside eventually and if you then sit and wait for that you you then sit and wait for that you you then sit and wait for that you waiting for nothing you don't have to waiting for nothing you don't have to waiting for nothing you don't have to wait for the Shivering so that's a yeah wait for the Shivering so that's a yeah wait for the Shivering so that's a yeah then the exposure can become too long then the exposure can become too long then the exposure can become too long and you will not get the health benefits
34:00and you will not get the health benefits and you will not get the health benefits that you are looking for so shivering is that you are looking for so shivering is that you are looking for so shivering is something that is happening especially something that is happening especially something that is happening especially in the beginning but you should see it in the beginning but you should see it in the beginning but you should see it as the exposure doesn't have to increase as the exposure doesn't have to increase as the exposure doesn't have to increase just because of that the Shivering is just because of that the Shivering is just because of that the Shivering is just not that Vision visual because the just not that Vision visual because the just not that Vision visual because the mitochondria are increasing both in the mitochondria are increasing both in the mitochondria are increasing both in the the muscle fibers but also in the brown the muscle fibers but also in the brown the muscle fibers but also in the brown fat cells so you're just getting better fat cells so you're just getting better fat cells so you're just getting better at temperature regulating yourself and at temperature regulating yourself and at temperature regulating yourself and that's why you also you are hotter so that's why you also you are hotter so that's why you also you are hotter so that's that that's also one of the that's that that's also one of the that's that that's also one of the outcomes we found in my studies that outcomes we found in my studies that outcomes we found in my studies that actually winter swimmers are warmer in actually winter swimmers are warmer in actually winter swimmers are warmer in temperature and I found that very temperature and I found that very temperature and I found that very fascinating that if we measured the fascinating that if we measured the fascinating that if we measured the temperature on the skin we could temperature on the skin we could temperature on the skin we could actually measure that they were warmer actually measure that they were warmer actually measure that they were warmer than the control group and meaning they than the control group and meaning they than the control group and meaning they are just dumping more heat all the time are just dumping more heat all the time are just dumping more heat all the time which means they must have an increased which means they must have an increased which means they must have an increased basic Metabolic Research so it increases basic Metabolic Research so it increases basic Metabolic Research so it increases your basic metabolic rate and it must do your basic metabolic rate and it must do your basic metabolic rate and it must do that because if you are imagining you that because if you are imagining you that because if you are imagining you dumping heat all the time because you dumping heat all the time because you dumping heat all the time because you are warmer and you have an increased vas
35:00are warmer and you have an increased vas are warmer and you have an increased vas vascularity in your skin then you must H vascularity in your skin then you must H vascularity in your skin then you must H have the ability also to increase the have the ability also to increase the have the ability also to increase the heat in the body and that is the brown heat in the body and that is the brown heat in the body and that is the brown fat so what I wanted to look at in my fat so what I wanted to look at in my fat so what I wanted to look at in my studies after we did the the whole studies after we did the the whole studies after we did the the whole winter swimming study and the Sona and winter swimming study and the Sona and winter swimming study and the Sona and we had done all these tests in the we had done all these tests in the we had done all these tests in the laboratory and there were really long laboratory and there were really long laboratory and there were really long test and I admire my volunteers who came test and I admire my volunteers who came test and I admire my volunteers who came to to this study for a year and just to to this study for a year and just to to this study for a year and just went through these tests but I asked went through these tests but I asked went through these tests but I asked them would you like to come back to the them would you like to come back to the them would you like to come back to the laboratory and stay at the hospital for laboratory and stay at the hospital for laboratory and stay at the hospital for a few days because I really wanted to a few days because I really wanted to a few days because I really wanted to study whether this um actually impacted study whether this um actually impacted study whether this um actually impacted their metabolic rate but also what about their metabolic rate but also what about their metabolic rate but also what about Brown fat activation during the day Brown fat activation during the day Brown fat activation during the day during the night were they hotter were during the night were they hotter were during the night were they hotter were they warmer and what's going on when they warmer and what's going on when they warmer and what's going on when they're not exposed to the cold or the they're not exposed to the cold or the they're not exposed to the cold or the heat but just in a normal room heat but just in a normal room heat but just in a normal room temperature is there any difference and temperature is there any difference and temperature is there any difference and what we could see here was that they what we could see here was that they what we could see here was that they were just phys physically warmer on the were just phys physically warmer on the were just phys physically warmer on the skin all the time which must mean that
36:00skin all the time which must mean that skin all the time which must mean that they also increase the activation of the they also increase the activation of the they also increase the activation of the brown fat and we also did see that brown fat and we also did see that brown fat and we also did see that during um these days where they just during um these days where they just during um these days where they just were hanging out in the were hanging out in the were hanging out in the lab I it really is interesting in the lab I it really is interesting in the lab I it really is interesting in the the concept that you don't have to go the concept that you don't have to go the concept that you don't have to go for longer because I I do think that we for longer because I I do think that we for longer because I I do think that we are seeing a push for longer and colder are seeing a push for longer and colder are seeing a push for longer and colder but if the out come and it it definitely but if the out come and it it definitely but if the out come and it it definitely cools I mean it cools your internal cools I mean it cools your internal cools I mean it cools your internal organs I know when I try and again this organs I know when I try and again this organs I know when I try and again this is just anecdotal when I tried to stay is just anecdotal when I tried to stay is just anecdotal when I tried to stay in there it took me hours to in there it took me hours to in there it took me hours to rewarm hours and hour at least four rewarm hours and hour at least four rewarm hours and hour at least four hours to rewarm that probably was I I hours to rewarm that probably was I I hours to rewarm that probably was I I probably Overexposed myself to cold I probably Overexposed myself to cold I probably Overexposed myself to cold I mean again I can't say for certain but mean again I can't say for certain but mean again I can't say for certain but if what we're looking for is the if what we're looking for is the if what we're looking for is the increase in in u the central nervous increase in in u the central nervous increase in in u the central nervous system activation the increase in brown
37:00system activation the increase in brown system activation the increase in brown anpus tissue it seems that there's anpus tissue it seems that there's anpus tissue it seems that there's diminishing returns for uh longer cold diminishing returns for uh longer cold diminishing returns for uh longer cold exposure you had mentioned something exposure you had mentioned something exposure you had mentioned something earlier about going up to your shoulders earlier about going up to your shoulders earlier about going up to your shoulders or um exposing your clavicle is that or um exposing your clavicle is that or um exposing your clavicle is that necessary could somebody just get in necessary could somebody just get in necessary could somebody just get in waste in their waist sit in the cold waste in their waist sit in the cold waste in their waist sit in the cold Plunge in their waist stay a bit longer Plunge in their waist stay a bit longer Plunge in their waist stay a bit longer to get the same kind of benefits to get the same kind of benefits to get the same kind of benefits yes so that is a question that I often yes so that is a question that I often yes so that is a question that I often get because Brown fat activation um if get because Brown fat activation um if get because Brown fat activation um if you look at the location in the body you look at the location in the body you look at the location in the body it's located six different places in the it's located six different places in the it's located six different places in the body and around the central nervous body and around the central nervous body and around the central nervous system and especially around the system and especially around the system and especially around the clavicular but also down the spine clavicular but also down the spine clavicular but also down the spine that's the the largest Parts but when it that's the the largest Parts but when it that's the the largest Parts but when it comes to activation of the brown fat we comes to activation of the brown fat we comes to activation of the brown fat we would have to think about what is brown would have to think about what is brown would have to think about what is brown fat why do we actually have this fat why do we actually have this fat why do we actually have this mysterious organ it's a temperature mysterious organ it's a temperature mysterious organ it's a temperature regulator in our body and we had it regulator in our body and we had it regulator in our body and we had it because we needed to survive through ice
38:00because we needed to survive through ice because we needed to survive through ice ages and um heat waves and we actually ages and um heat waves and we actually ages and um heat waves and we actually did that so compared maybe to other did that so compared maybe to other did that so compared maybe to other species maybe we didn't we we were the species maybe we didn't we we were the species maybe we didn't we we were the the one having that survival organ that the one having that survival organ that the one having that survival organ that could temperature regulate ourselves and could temperature regulate ourselves and could temperature regulate ourselves and if we look at that that it makes sense if we look at that that it makes sense if we look at that that it makes sense that the brown fat is activated as soon that the brown fat is activated as soon that the brown fat is activated as soon as we just get a little bit cold on the as we just get a little bit cold on the as we just get a little bit cold on the skin or blows cold air in our faces so skin or blows cold air in our faces so skin or blows cold air in our faces so it it means that this regulator will be it it means that this regulator will be it it means that this regulator will be activated with almost very little so if activated with almost very little so if activated with almost very little so if you just depends on what you're going you just depends on what you're going you just depends on what you're going for right so if you just want the for right so if you just want the for right so if you just want the activation of the brown fat your activation of the brown fat your activation of the brown fat your metabolism you can do less um go up to metabolism you can do less um go up to metabolism you can do less um go up to your waist if you are practicing this your waist if you are practicing this your waist if you are practicing this and you can do it slowly and slowly you and you can do it slowly and slowly you and you can do it slowly and slowly you can submerge up to here but it doesn't can submerge up to here but it doesn't can submerge up to here but it doesn't have anything to do with you have to have anything to do with you have to have anything to do with you have to submerge your clavicular bones or your submerge your clavicular bones or your submerge your clavicular bones or your your whole spine or something to to get your whole spine or something to to get your whole spine or something to to get that activation it's the cold receptors that activation it's the cold receptors that activation it's the cold receptors in your skin even on on your hands is in your skin even on on your hands is in your skin even on on your hands is enough actually so you can dip your
39:00enough actually so you can dip your enough actually so you can dip your hands and this there are rigid studies hands and this there are rigid studies hands and this there are rigid studies on this activating your brown fat on this activating your brown fat on this activating your brown fat happens when you dip your just your happens when you dip your just your happens when you dip your just your hands in cold water so and it means that hands in cold water so and it means that hands in cold water so and it means that it's actually just regulating our it's actually just regulating our it's actually just regulating our temperature in the body and our temperature in the body and our temperature in the body and our metabolism to for survival so you can go metabolism to for survival so you can go metabolism to for survival so you can go up to your waist or you can go up to to up to your waist or you can go up to to up to your waist or you can go up to to your neck but it's not necessary to do your neck but it's not necessary to do your neck but it's not necessary to do it maybe always or all the time and it maybe always or all the time and it maybe always or all the time and especially for women I think it's a good especially for women I think it's a good especially for women I think it's a good thing to think about because um during thing to think about because um during thing to think about because um during our cycle we have we are exposed also to our cycle we have we are exposed also to our cycle we have we are exposed also to or we react different to stressors so or we react different to stressors so or we react different to stressors so meaning that we could have a week a meaning that we could have a week a meaning that we could have a week a month at least where we are more month at least where we are more month at least where we are more sensitive to stressors such as the cold sensitive to stressors such as the cold sensitive to stressors such as the cold or the heat and that means that we will or the heat and that means that we will or the heat and that means that we will probably feel more uncomfortable in the probably feel more uncomfortable in the probably feel more uncomfortable in the cold uh at some point during that cycle cold uh at some point during that cycle cold uh at some point during that cycle and that means that you don't have to and that means that you don't have to and that means that you don't have to stay in there for as long as you did
40:00stay in there for as long as you did stay in there for as long as you did last week or last week again so women last week or last week again so women last week or last week again so women really needs to of course listen to really needs to of course listen to really needs to of course listen to their their body during their cycle but their their body during their cycle but their their body during their cycle but also you don't have to overexpose also you don't have to overexpose also you don't have to overexpose yourself or or you don't need to go to a yourself or or you don't need to go to a yourself or or you don't need to go to a specific threshold all the time so but specific threshold all the time so but specific threshold all the time so but you will still get the activation of the you will still get the activation of the you will still get the activation of the brown fat even just within minutes and brown fat even just within minutes and brown fat even just within minutes and it helps your metabolism hours it helps your metabolism hours it helps your metabolism hours afterwards even four hours afterwards afterwards even four hours afterwards afterwards even four hours afterwards and is activation enough or are we and is activation enough or are we and is activation enough or are we looking for another level um so for example is the threshold level um so for example is the threshold to begin to stimulate mitochondria or uh to begin to stimulate mitochondria or uh to begin to stimulate mitochondria or uh various other mechanisms of this brown various other mechanisms of this brown various other mechanisms of this brown fat is is it in the activation or is fat is is it in the activation or is fat is is it in the activation or is there something else another level that there something else another level that there something else another level that we're looking for so um to put it we're looking for so um to put it we're looking for so um to put it simply there's no additional outcome simply there's no additional outcome simply there's no additional outcome other than the activation that we are
41:00other than the activation that we are other than the activation that we are looking for for a health for a health looking for for a health for a health looking for for a health for a health outcome is that outcome is that outcome is that correct oh there are there are other correct oh there are there are other correct oh there are there are other outcomes that comes also from this so if outcomes that comes also from this so if outcomes that comes also from this so if you can keep activating your brown fat you can keep activating your brown fat you can keep activating your brown fat you would you would exercise your you would you would exercise your you would you would exercise your cardiovascular system um and that means cardiovascular system um and that means cardiovascular system um and that means you will also have a lower blood you will also have a lower blood you will also have a lower blood pressure in time um but that's also pressure in time um but that's also pressure in time um but that's also because of other things that are because of other things that are because of other things that are happening in Junction with the exposure happening in Junction with the exposure happening in Junction with the exposure and the hydrostatic pressure of the and the hydrostatic pressure of the and the hydrostatic pressure of the water so the constriction and dilation water so the constriction and dilation water so the constriction and dilation of your blood vessels meaning that you of your blood vessels meaning that you of your blood vessels meaning that you will get this better blood circulation will get this better blood circulation will get this better blood circulation when you are going into the cold water when you are going into the cold water when you are going into the cold water um the blood pressure over time would be um the blood pressure over time would be um the blood pressure over time would be lower which is a really good thing and lower which is a really good thing and lower which is a really good thing and it's underrated I would say in and we it's underrated I would say in and we it's underrated I would say in and we should talk more about uh blood pressure should talk more about uh blood pressure should talk more about uh blood pressure because blood pressure is a fantastic because blood pressure is a fantastic because blood pressure is a fantastic outcome and I think you can you you outcome and I think you can you you outcome and I think you can you you would agree with me as a doctor it's would agree with me as a doctor it's would agree with me as a doctor it's just the first thing that you do with just the first thing that you do with just the first thing that you do with your patients right it's just measure
42:00your patients right it's just measure your patients right it's just measure blood pressure because it tells blood pressure because it tells blood pressure because it tells everything about your health at least it everything about your health at least it everything about your health at least it would it will tell you if something's would it will tell you if something's would it will tell you if something's wrong um with your um cardiovascular wrong um with your um cardiovascular wrong um with your um cardiovascular system and if you can lower that blood system and if you can lower that blood system and if you can lower that blood pressure you are way farther away from pressure you are way farther away from pressure you are way farther away from getting type two diabetes or any getting type two diabetes or any getting type two diabetes or any cardiovascular disease and it also means cardiovascular disease and it also means cardiovascular disease and it also means that you have cleared up some of the that you have cleared up some of the that you have cleared up some of the plaque or the inflammation which then plaque or the inflammation which then plaque or the inflammation which then would lower the blood pressure so it's would lower the blood pressure so it's would lower the blood pressure so it's kind of like again a a last outcome kind of like again a a last outcome kind of like again a a last outcome which you can measure if you have which you can measure if you have which you can measure if you have cleaned up some of that in your in your cleaned up some of that in your in your cleaned up some of that in your in your blood circulation so I really think that blood circulation so I really think that blood circulation so I really think that that if we can do anything about blood that if we can do anything about blood that if we can do anything about blood pressure then it definitely has to be pressure then it definitely has to be pressure then it definitely has to be something that we would um advise to something that we would um advise to something that we would um advise to everyone because that would help people everyone because that would help people everyone because that would help people keeping them out from the the surgery keeping them out from the the surgery keeping them out from the the surgery wordss for blood clots and yeah that was wordss for blood clots and yeah that was wordss for blood clots and yeah that was just based where it started yes and just just based where it started yes and just just based where it started yes and just based 11 minutes a week is enough based 11 minutes a week is enough based 11 minutes a week is enough there's no need to go above that is that
43:00there's no need to go above that is that there's no need to go above that is that is that fair to say it's fair to say is that fair to say it's fair to say is that fair to say it's fair to say that it's actually shown that it is that it's actually shown that it is that it's actually shown that it is enough and doing more there's no enough and doing more there's no enough and doing more there's no research backing up that overexposure research backing up that overexposure research backing up that overexposure should be even better so more is not should be even better so more is not should be even better so more is not better here I think less is better let's better here I think less is better let's better here I think less is better let's face it pregnancy and postpartum is face it pregnancy and postpartum is face it pregnancy and postpartum is tough and I'm grateful to one of the tough and I'm grateful to one of the tough and I'm grateful to one of the sponsors of the show needed for sponsors of the show needed for sponsors of the show needed for providing Solutions when I was pregnant providing Solutions when I was pregnant providing Solutions when I was pregnant I suffered from hyperemesis gravitum I suffered from hyperemesis gravitum I suffered from hyperemesis gravitum which means I threw GRE up all the time which means I threw GRE up all the time which means I threw GRE up all the time I could barely tolerate food because of I could barely tolerate food because of I could barely tolerate food because of this I suffered from nutrient this I suffered from nutrient this I suffered from nutrient deficiencies myself and many of you deficiencies myself and many of you deficiencies myself and many of you experience food aversions while pregnant experience food aversions while pregnant experience food aversions while pregnant and this makes a well-rounded diet and this makes a well-rounded diet and this makes a well-rounded diet difficult 95% of women in perinatal difficult 95% of women in perinatal difficult 95% of women in perinatal stages have nutrient deficiencies most stages have nutrient deficiencies most stages have nutrient deficiencies most prenatal vitamins include the bare prenatal vitamins include the bare prenatal vitamins include the bare minimum nutrition based on outdated minimum nutrition based on outdated minimum nutrition based on outdated guidance and stale research we deserve guidance and stale research we deserve guidance and stale research we deserve to have exceptional Health not just the to have exceptional Health not just the to have exceptional Health not just the bare minimum needed offers radically bare minimum needed offers radically bare minimum needed offers radically better nutrition products education
44:00better nutrition products education better nutrition products education advocacy rooted in clinical research and advocacy rooted in clinical research and advocacy rooted in clinical research and practitioner validation needed is practitioner validation needed is practitioner validation needed is recommended and used by more than 4,000 recommended and used by more than 4,000 recommended and used by more than 4,000 Women's Health experts from Women's Health experts from Women's Health experts from nutritionists midwives functional nutritionists midwives functional nutritionists midwives functional medicine doctors medicine doctors medicine doctors OBGYN this is because needed offers OBGYN this is because needed offers OBGYN this is because needed offers products that are formulated based on products that are formulated based on products that are formulated based on clinical evidence and forms of nutrients clinical evidence and forms of nutrients clinical evidence and forms of nutrients your body can actually use dose at your body can actually use dose at your body can actually use dose at optimal versus bare minimum levels they optimal versus bare minimum levels they optimal versus bare minimum levels they go above and beyond it is third-party go above and beyond it is third-party go above and beyond it is third-party tested every single batch to ensure tested every single batch to ensure tested every single batch to ensure safety needed offers premium supplements safety needed offers premium supplements safety needed offers premium supplements for every stage from egg quality support for every stage from egg quality support for every stage from egg quality support for women trying to conceive to for women trying to conceive to for women trying to conceive to lactation support for breastfeeding moms lactation support for breastfeeding moms lactation support for breastfeeding moms stress sleep support you name it your stress sleep support you name it your stress sleep support you name it your needs are going to be covered including needs are going to be covered including needs are going to be covered including those in par menopause and menopause so those in par menopause and menopause so those in par menopause and menopause so head over to thisis needed.com and use head over to thisis needed.com and use head over to thisis needed.com and use the code Dr line for 20% off your first the code Dr line for 20% off your first the code Dr line for 20% off your first ordered t h i s i s NE
45:00ordered t h i s i s NE ordered t h i s i s NE deed.com and use the code Dr lion for deed.com and use the code Dr lion for deed.com and use the code Dr lion for 20% off your first order and what are um 20% off your first order and what are um 20% off your first order and what are um Health outcomes that we see so blood Health outcomes that we see so blood Health outcomes that we see so blood pressure when someone begins to go pressure when someone begins to go pressure when someone begins to go through periods of cold through periods of cold through periods of cold exposure how long till they begin to see exposure how long till they begin to see exposure how long till they begin to see meaningful changes in say blood pressure meaningful changes in say blood pressure meaningful changes in say blood pressure um I don't know if they see changes in um I don't know if they see changes in um I don't know if they see changes in hemoglobin A1c or blood sugar regulation hemoglobin A1c or blood sugar regulation hemoglobin A1c or blood sugar regulation I'm assuming over time they do but for I'm assuming over time they do but for I'm assuming over time they do but for if we just stick with one if we stick if we just stick with one if we stick if we just stick with one if we stick with blood with blood with blood pressure how impactful is cold pressure how impactful is cold pressure how impactful is cold exposure on regulating blood exposure on regulating blood exposure on regulating blood pressure I think that this is something pressure I think that this is something pressure I think that this is something that surprised me a lot when I did my that surprised me a lot when I did my that surprised me a lot when I did my research and I read through uh the research and I read through uh the research and I read through uh the scientific papers and there there's a scientific papers and there there's a scientific papers and there there's a lot of like physiological papers out lot of like physiological papers out lot of like physiological papers out there going all the way back to the 70s
46:00there going all the way back to the 70s there going all the way back to the 70s and if you collect that and look at that and if you collect that and look at that and if you collect that and look at that you can see that there are papers you can see that there are papers you can see that there are papers showing and I think there's a specific showing and I think there's a specific showing and I think there's a specific one and I can send you that but a one and I can send you that but a one and I can send you that but a specific one showing that a three months specific one showing that a three months specific one showing that a three months is actually enough to see an an a is actually enough to see an an a is actually enough to see an an a decrease in blood pressure with um cold decrease in blood pressure with um cold decrease in blood pressure with um cold exposure so it it's actually like exposure so it it's actually like exposure so it it's actually like exercise if you do exercise you would exercise if you do exercise you would exercise if you do exercise you would probably see the same outcomes after a probably see the same outcomes after a probably see the same outcomes after a couple of months or three months so it couple of months or three months so it couple of months or three months so it it seems like it's such a small thing to it seems like it's such a small thing to it seems like it's such a small thing to do the cold exposure but it has such a do the cold exposure but it has such a do the cold exposure but it has such a huge impact because the body is working huge impact because the body is working huge impact because the body is working so much afterwards so it's kind of like so much afterwards so it's kind of like so much afterwards so it's kind of like the aftermath is so important when it the aftermath is so important when it the aftermath is so important when it comes to this um extreme exposure it is comes to this um extreme exposure it is comes to this um extreme exposure it is so even though it's very short and it so even though it's very short and it so even though it's very short and it seems like very little and not much but seems like very little and not much but seems like very little and not much but it has so much impact on your health it has so much impact on your health it has so much impact on your health afterwards if you don't overdo it it afterwards if you don't overdo it it afterwards if you don't overdo it it would just help you um get that blood would just help you um get that blood would just help you um get that blood pressure down and heart rate actually
47:00pressure down and heart rate actually pressure down and heart rate actually also basic um Baseline heart rate also also basic um Baseline heart rate also also basic um Baseline heart rate also goes down as an outcome of your goes down as an outcome of your goes down as an outcome of your cardiovascular system getting improved cardiovascular system getting improved cardiovascular system getting improved that makes a lot of sense and I often that makes a lot of sense and I often that makes a lot of sense and I often wonder about if an individual is obese wonder about if an individual is obese wonder about if an individual is obese or overweight and has a higher or overweight and has a higher or overweight and has a higher percentage of body fat are they better percentage of body fat are they better percentage of body fat are they better at regulating cold would they have to be at regulating cold would they have to be at regulating cold would they have to be exposed to a plunge that is colder exposed to a plunge that is colder exposed to a plunge that is colder than um an individual who is than um an individual who is than um an individual who is substantially substantially substantially leaner yeah yeah so um there are studies leaner yeah yeah so um there are studies leaner yeah yeah so um there are studies on the difference in exposure to cold on the difference in exposure to cold on the difference in exposure to cold and having different H BMI so and it and having different H BMI so and it and having different H BMI so and it seems that it doesn't really have that seems that it doesn't really have that seems that it doesn't really have that huge an impact whether you are obese or huge an impact whether you are obese or huge an impact whether you are obese or not when it comes to activating your not when it comes to activating your not when it comes to activating your metabolism and also when do you uh get a metabolism and also when do you uh get a metabolism and also when do you uh get a lower core temperature so these are it's
48:00lower core temperature so these are it's lower core temperature so these are it's a good measure for how much cold you a good measure for how much cold you a good measure for how much cold you would need and the activation and the would need and the activation and the would need and the activation and the health comes from activating your code health comes from activating your code health comes from activating your code receptors in your skin so it doesn't receptors in your skin so it doesn't receptors in your skin so it doesn't really matter if you are obese or you really matter if you are obese or you really matter if you are obese or you are lean and getting the health benefits are lean and getting the health benefits are lean and getting the health benefits also then doesn't matter for the for the also then doesn't matter for the for the also then doesn't matter for the for the exposure uh then you can ask well how do exposure uh then you can ask well how do exposure uh then you can ask well how do people with a higher BMI defend that people with a higher BMI defend that people with a higher BMI defend that temperature in the body do they do that temperature in the body do they do that temperature in the body do they do that in another way than lean people but it in another way than lean people but it in another way than lean people but it seems that these studies also show that seems that these studies also show that seems that these studies also show that it doesn't really they don't defend it it doesn't really they don't defend it it doesn't really they don't defend it um better or worse than a lean person so um better or worse than a lean person so um better or worse than a lean person so when it comes down to the the how you when it comes down to the the how you when it comes down to the the how you should do this it seems that the same uh should do this it seems that the same uh should do this it seems that the same uh amount would be uh just enough and the amount would be uh just enough and the amount would be uh just enough and the same actually so I haven't seen any same actually so I haven't seen any same actually so I haven't seen any evidence where where it shows that you evidence where where it shows that you evidence where where it shows that you have to change anything when it comes to
49:00have to change anything when it comes to have to change anything when it comes to this you can say that lean people often this you can say that lean people often this you can say that lean people often have more muscle mass and the muscles have more muscle mass and the muscles have more muscle mass and the muscles are also keeping you warm so sometimes are also keeping you warm so sometimes are also keeping you warm so sometimes it seems that because you have more it seems that because you have more it seems that because you have more muscle you are warmer and you can stay muscle you are warmer and you can stay muscle you are warmer and you can stay in the water longer if you can call it in the water longer if you can call it in the water longer if you can call it that but then on the other hand if you that but then on the other hand if you that but then on the other hand if you have a higher BMI more white fat you have a higher BMI more white fat you have a higher BMI more white fat you have that a little bit more furnish but have that a little bit more furnish but have that a little bit more furnish but it doesn't really help you keep you warm it doesn't really help you keep you warm it doesn't really help you keep you warm so the thing is the key here is actually so the thing is the key here is actually so the thing is the key here is actually muscle mass so you can be you can have a muscle mass so you can be you can have a muscle mass so you can be you can have a high BMI and have a huge amount of high BMI and have a huge amount of high BMI and have a huge amount of muscle mass also but you can also muscle mass also but you can also muscle mass also but you can also be uh lean and not have that much muscle be uh lean and not have that much muscle be uh lean and not have that much muscle mass and then I mean then the the one mass and then I mean then the the one mass and then I mean then the the one with a higher BMI but have a lot of with a higher BMI but have a lot of with a higher BMI but have a lot of muscle mass will be warmer than the lean muscle mass will be warmer than the lean muscle mass will be warmer than the lean with very little muscle mass I hope it with very little muscle mass I hope it with very little muscle mass I hope it makes sense yeah it does actually I makes sense yeah it does actually I makes sense yeah it does actually I hadn't thought about that I often think hadn't thought about that I often think hadn't thought about that I often think about when individuals um are heavy here about when individuals um are heavy here about when individuals um are heavy here uh and part of this comes from you know uh and part of this comes from you know uh and part of this comes from you know my husband would say my husband went
50:00my husband would say my husband went my husband would say my husband went through uh SEAL training and during SEAL through uh SEAL training and during SEAL through uh SEAL training and during SEAL training they go through winter hell training they go through winter hell training they go through winter hell week and they would always say or at week and they would always say or at week and they would always say or at least this is what he told me that if least this is what he told me that if least this is what he told me that if you surround yourself with the heavier you surround yourself with the heavier you surround yourself with the heavier guys they seem to uh emit a lot more guys they seem to uh emit a lot more guys they seem to uh emit a lot more body heat and it was the the smaller body heat and it was the the smaller body heat and it was the the smaller thinner guys that seem to again this is thinner guys that seem to again this is thinner guys that seem to again this is my husband telling me this seem to get my husband telling me this seem to get my husband telling me this seem to get much colder faster and uh you know I much colder faster and uh you know I much colder faster and uh you know I again I don't know how well that that again I don't know how well that that again I don't know how well that that translates um to benefits from cold translates um to benefits from cold translates um to benefits from cold exposure how long somebody needs to stay exposure how long somebody needs to stay exposure how long somebody needs to stay in the cold versus not but if it's skin in the cold versus not but if it's skin in the cold versus not but if it's skin temperature regulation it would make temperature regulation it would make temperature regulation it would make sense that it it wouldn't matter if sense that it it wouldn't matter if sense that it it wouldn't matter if someone was heavy or not heavy um it someone was heavy or not heavy um it someone was heavy or not heavy um it really just depends on the receptors in really just depends on the receptors in really just depends on the receptors in the skin yes exactly but but as you just the skin yes exactly but but as you just the skin yes exactly but but as you just mentioned well if you are very well mentioned well if you are very well
51:00mentioned well if you are very well trained and you have a lot of muscle trained and you have a lot of muscle trained and you have a lot of muscle mass and you also have the furnish of mass and you also have the furnish of mass and you also have the furnish of having some more white fat then having some more white fat then having some more white fat then compareed to um one who is just very compareed to um one who is just very compareed to um one who is just very lean then the one with the higher BMI lean then the one with the higher BMI lean then the one with the higher BMI would H and with more white fat as well would H and with more white fat as well would H and with more white fat as well uh being obese would have more to stand uh being obese would have more to stand uh being obese would have more to stand against the cold just in total if you against the cold just in total if you against the cold just in total if you know if you understand it's it's it's know if you understand it's it's it's know if you understand it's it's it's kind like the the body compositions here kind like the the body compositions here kind like the the body compositions here matters when it comes to that but if you matters when it comes to that but if you matters when it comes to that but if you have obesity if you have obesity but not have obesity if you have obesity but not have obesity if you have obesity but not not much muscle mass then you are not not much muscle mass then you are not not much muscle mass then you are not Defending Your temperature better than a Defending Your temperature better than a Defending Your temperature better than a lean person it seems from the literature lean person it seems from the literature lean person it seems from the literature and it doesn't matter it doesn't matter and it doesn't matter it doesn't matter and it doesn't matter it doesn't matter how good you get at Cold exposure there how good you get at Cold exposure there how good you get at Cold exposure there is no reason so an individual could is no reason so an individual could is no reason so an individual could become acclimated right you don't have become acclimated right you don't have become acclimated right you don't have to lower the temperature you don't have to lower the temperature you don't have to lower the temperature you don't have to stay in there longer um but I do
52:00to stay in there longer um but I do to stay in there longer um but I do Wonder for that central nervous system Wonder for that central nervous system Wonder for that central nervous system impact as you become more trained it impact as you become more trained it impact as you become more trained it seems as if you don't get this seems as if you don't get this seems as if you don't get this noradrenaline adrenaline rush as noradrenaline adrenaline rush as noradrenaline adrenaline rush as much I think that's the one of the one much I think that's the one of the one much I think that's the one of the one of the things that I've been wondering of the things that I've been wondering of the things that I've been wondering so much when I started being a winter so much when I started being a winter so much when I started being a winter swimmer because the first few times and swimmer because the first few times and swimmer because the first few times and you probably remember this as well the you probably remember this as well the you probably remember this as well the first few times you do this you get EX first few times you do this you get EX first few times you do this you get EX static afterwards you can almost not static afterwards you can almost not static afterwards you can almost not calm down it's like it's like out out of calm down it's like it's like out out of calm down it's like it's like out out of Body Experience almost trying cold Body Experience almost trying cold Body Experience almost trying cold exposure right and that's because you exposure right and that's because you exposure right and that's because you get that first rush and that's insane it get that first rush and that's insane it get that first rush and that's insane it feels insane um and over time you get feels insane um and over time you get feels insane um and over time you get adapted so quickly to this that you adapted so quickly to this that you adapted so quickly to this that you would you would you feel that you have would you would you feel that you have would you would you feel that you have to do more and you also feel like you to do more and you also feel like you to do more and you also feel like you want to do more because that um dopamine want to do more because that um dopamine want to do more because that um dopamine also get you in a healthy way addicted also get you in a healthy way addicted also get you in a healthy way addicted to this kind of behavior do going into to this kind of behavior do going into
53:00to this kind of behavior do going into cold water you can almost get addicted cold water you can almost get addicted cold water you can almost get addicted but it's a good thing it's a good thing but it's a good thing it's a good thing but it's a good thing it's a good thing you can you just have to control you can you just have to control you can you just have to control yourself a little bit here because you yourself a little bit here because you yourself a little bit here because you still get that still get that still get that increase in dopamine but it will not be increase in dopamine but it will not be increase in dopamine but it will not be as high but it will be enough to keep a as high but it will be enough to keep a as high but it will be enough to keep a higher Baseline so that is also for your higher Baseline so that is also for your higher Baseline so that is also for your mental health so if you do this this on mental health so if you do this this on mental health so if you do this this on a regular basis just let's just say you a regular basis just let's just say you a regular basis just let's just say you do this three times a week two to three do this three times a week two to three do this three times a week two to three times a week and up to to 11 minutes H times a week and up to to 11 minutes H times a week and up to to 11 minutes H in total per week you would get that in total per week you would get that in total per week you would get that increase in dopamine and it would last increase in dopamine and it would last increase in dopamine and it would last for hours afterwards so it doesn't for hours afterwards so it doesn't for hours afterwards so it doesn't really have to be longer exposure to get really have to be longer exposure to get really have to be longer exposure to get that dopamine rush or get that no that dopamine rush or get that no that dopamine rush or get that no adrenaline activation to activate your adrenaline activation to activate your adrenaline activation to activate your brown fat that that is already happening brown fat that that is already happening brown fat that that is already happening although your body is recognizing what although your body is recognizing what although your body is recognizing what you're doing so and you still get that you're doing so and you still get that you're doing so and you still get that hematic stress response in the body it's hematic stress response in the body it's hematic stress response in the body it's just not something you would feel as just not something you would feel as just not something you would feel as high as you did in the beginning but you high as you did in the beginning but you high as you did in the beginning but you get still the Baseline it could also be
54:00get still the Baseline it could also be get still the Baseline it could also be because of a change in the sensitivity because of a change in the sensitivity because of a change in the sensitivity of The receptors in the brain for of The receptors in the brain for of The receptors in the brain for dopamine and also for um nor adrenaline dopamine and also for um nor adrenaline dopamine and also for um nor adrenaline um if you use the sauna you would um if you use the sauna you would um if you use the sauna you would definitely get more H sensitive to the definitely get more H sensitive to the definitely get more H sensitive to the endopin because in the sauna you would endopin because in the sauna you would endopin because in the sauna you would have the the activation of endopin as have the the activation of endopin as have the the activation of endopin as well we are definitely the sensitivity well we are definitely the sensitivity well we are definitely the sensitivity might also have something to do with it might also have something to do with it might also have something to do with it sorry I love that we are definitely sorry I love that we are definitely sorry I love that we are definitely going to talk about the sauna from a going to talk about the sauna from a going to talk about the sauna from a cold perspective is there a particular cold perspective is there a particular cold perspective is there a particular time of day that is best and does it time of day that is best and does it time of day that is best and does it matter if it is around a workout yes so I think that people workout yes so I think that people should do it when they have the time should do it when they have the time should do it when they have the time it's more important that you you get it it's more important that you you get it it's more important that you you get it done just find a time where it it suits done just find a time where it it suits done just find a time where it it suits you but I I think that people could you but I I think that people could you but I I think that people could think about cold exposure as as as think about cold exposure as as as think about cold exposure as as as coffee because it gets your that kick coffee because it gets your that kick coffee because it gets your that kick that you would get from your coffee as that you would get from your coffee as that you would get from your coffee as well so if you like me wouldn't drink
55:00well so if you like me wouldn't drink well so if you like me wouldn't drink coffee after 5 because then I wouldn't coffee after 5 because then I wouldn't coffee after 5 because then I wouldn't sleep until tomorrow then you should not sleep until tomorrow then you should not sleep until tomorrow then you should not do your cop lunch after five so it's do your cop lunch after five so it's do your cop lunch after five so it's just a thumb rule that you might could just a thumb rule that you might could just a thumb rule that you might could take from me it's not something that I take from me it's not something that I take from me it's not something that I have studied regularly in in a have studied regularly in in a have studied regularly in in a scientific study it's not something scientific study it's not something scientific study it's not something rigid in that way but just knowing from rigid in that way but just knowing from rigid in that way but just knowing from physiology and knowing the body and the physiology and knowing the body and the physiology and knowing the body and the Brain we would know that this Rush lasts Brain we would know that this Rush lasts Brain we would know that this Rush lasts for hours so you can probably feel that for hours so you can probably feel that for hours so you can probably feel that you are very energetic if you do a cold you are very energetic if you do a cold you are very energetic if you do a cold exposure before bedtime and that might exposure before bedtime and that might exposure before bedtime and that might keep you awake so I would say in the keep you awake so I would say in the keep you awake so I would say in the morning that is probably the best time morning that is probably the best time morning that is probably the best time to do it because that Rush from the to do it because that Rush from the to do it because that Rush from the noradrenaline and the dopamine you would noradrenaline and the dopamine you would noradrenaline and the dopamine you would get and oxytocin also so our love get and oxytocin also so our love get and oxytocin also so our love hormone also increases and getting that hormone also increases and getting that hormone also increases and getting that um Kick from the morning will get your um Kick from the morning will get your um Kick from the morning will get your day started or very well I would say um day started or very well I would say um day started or very well I would say um and you can take that energy into
56:00and you can take that energy into and you can take that energy into everything you do the rest of the day everything you do the rest of the day everything you do the rest of the day right but doing it in the afternoon right but doing it in the afternoon right but doing it in the afternoon actually works very good for me so doing actually works very good for me so doing actually works very good for me so doing it just so like at it could be at 2 3 4 it just so like at it could be at 2 3 4 it just so like at it could be at 2 3 4 o'clock but that's also because that's o'clock but that's also because that's o'clock but that's also because that's when we still have daylight here in in when we still have daylight here in in when we still have daylight here in in Denmark um it gets dark at 4 but in the Denmark um it gets dark at 4 but in the Denmark um it gets dark at 4 but in the morning I of do it but also in the morning I of do it but also in the morning I of do it but also in the afternoon before it gets dark so as afternoon before it gets dark so as afternoon before it gets dark so as as long as you get it done exactly as long as you get it done exactly as long as you get it done exactly whether it's morning or afternoon it's whether it's morning or afternoon it's whether it's morning or afternoon it's just important that you get it done I just important that you get it done I just important that you get it done I think is there um a temperature that is think is there um a temperature that is think is there um a temperature that is too cold for example many people that I too cold for example many people that I too cold for example many people that I know set their um cold plunges anywhere know set their um cold plunges anywhere know set their um cold plunges anywhere between um so it would between um so it would between um so it would be be be 13° 13° 13° f is there any temperature that is too f is there any temperature that is too f is there any temperature that is too cold where you would say you know what cold where you would say you know what cold where you would say you know what it doesn't have to be that cold or for it doesn't have to be that cold or for it doesn't have to be that cold or for the The Listener it doesn't have to be
57:00the The Listener it doesn't have to be the The Listener it doesn't have to be 37 or 40° 37 or 40° 37 or 40° fah um yeah it's it's that's a good fah um yeah it's it's that's a good fah um yeah it's it's that's a good question I don't think I've been asked question I don't think I've been asked question I don't think I've been asked that before that before that before um I have seen people Plunge in very um I have seen people Plunge in very um I have seen people Plunge in very cold water um totally Russia yeah but cold water um totally Russia yeah but cold water um totally Russia yeah but and which would be something I have and which would be something I have and which would be something I have never done before but and they they can never done before but and they they can never done before but and they they can do it because they adapted to it h it's do it because they adapted to it h it's do it because they adapted to it h it's definitely not something that I would definitely not something that I would definitely not something that I would recommend new bees to do uh you will recommend new bees to do uh you will recommend new bees to do uh you will have to start way higher in temperature have to start way higher in temperature have to start way higher in temperature and then work your way a little bit down and then work your way a little bit down and then work your way a little bit down but also maybe up again uh it's not but also maybe up again uh it's not but also maybe up again uh it's not about getting colder and colder it's about getting colder and colder it's about getting colder and colder it's maybe about the balance and Regulation maybe about the balance and Regulation maybe about the balance and Regulation and telling the body that don't get too and telling the body that don't get too and telling the body that don't get too comfortable with this very cold comfortable with this very cold comfortable with this very cold temperature maybe get comfortable with a temperature maybe get comfortable with a temperature maybe get comfortable with a little bit higher temperature is also little bit higher temperature is also little bit higher temperature is also good so it's about um like the weights good so it's about um like the weights good so it's about um like the weights put on when you go exercising sometimes put on when you go exercising sometimes put on when you go exercising sometimes you you go up in weight but you also
58:00you you go up in weight but you also you you go up in weight but you also changes the modalities you changes how changes the modalities you changes how changes the modalities you changes how you do it and how long you do it you do it and how long you do it you do it and how long you do it sometimes you do a lot of repetitions sometimes you do a lot of repetitions sometimes you do a lot of repetitions and sometimes you just do it faster and and sometimes you just do it faster and and sometimes you just do it faster and that could also increase your muscle that could also increase your muscle that could also increase your muscle mass but it's it's like an exercise so mass but it's it's like an exercise so mass but it's it's like an exercise so if you go up and down in temperature if you go up and down in temperature if you go up and down in temperature that's going to activate your your that's going to activate your your that's going to activate your your sympathetic nervous system and sympathetic nervous system and sympathetic nervous system and eventually also your parasympathetic eventually also your parasympathetic eventually also your parasympathetic nervous system and lowering your stress nervous system and lowering your stress nervous system and lowering your stress but I don't think it's necessary to go but I don't think it's necessary to go but I don't think it's necessary to go anywhere like very very low in anywhere like very very low in anywhere like very very low in temperature already have the activation temperature already have the activation temperature already have the activation right so below 13 degrees Celsius is is right so below 13 degrees Celsius is is right so below 13 degrees Celsius is is unnecessary and that's probably it's unnecessary and that's probably it's unnecessary and that's probably it's yeah probably but it's also about how yeah probably but it's also about how yeah probably but it's also about how how long you then stay if you just go how long you then stay if you just go how long you then stay if you just go down for two seconds and up then you down for two seconds and up then you down for two seconds and up then you will have the activation of your um your will have the activation of your um your will have the activation of your um your Cod receptors and you will have the Cod receptors and you will have the Cod receptors and you will have the activation of brown fat and Metabolism activation of brown fat and Metabolism activation of brown fat and Metabolism everything but you won't get over the everything but you won't get over the everything but you won't get over the cold shock response and you won't use
59:00cold shock response and you won't use cold shock response and you won't use your breath to do that to get into that your breath to do that to get into that your breath to do that to get into that parasympathetic activation where you parasympathetic activation where you parasympathetic activation where you also get the lowering of the heart rate also get the lowering of the heart rate also get the lowering of the heart rate and that's kind of also something I and that's kind of also something I and that's kind of also something I think that people should should aim for think that people should should aim for think that people should should aim for because the ACT and the activation of because the ACT and the activation of because the ACT and the activation of the parasympathetic nervous system is the parasympathetic nervous system is the parasympathetic nervous system is decreasing our stress and that's really decreasing our stress and that's really decreasing our stress and that's really something we want to do we will lower something we want to do we will lower something we want to do we will lower our inflammation lower stress and lower our inflammation lower stress and lower our inflammation lower stress and lower that heart rate lower the blood pressure that heart rate lower the blood pressure that heart rate lower the blood pressure and clean up that inflammation at the and clean up that inflammation at the and clean up that inflammation at the same time so that could be also a good same time so that could be also a good same time so that could be also a good goal but lower temperature that makes it goal but lower temperature that makes it goal but lower temperature that makes it um depending on what it is of course but um depending on what it is of course but um depending on what it is of course but it could be impossible it could be impossible it could be impossible also it's definitely cold what is the also it's definitely cold what is the also it's definitely cold what is the minimum length of time let's say minimum length of time let's say minimum length of time let's say somebody is closer somebody is closer somebody is closer to um between say 13 and 15° C the to um between say 13 and 15° C the to um between say 13 and 15° C the minimum length of time at one during one minimum length of time at one during one minimum length of time at one during one second second second to be to be to be effective yeah so one to one to two
1:00effective yeah so one to one to two effective yeah so one to one to two minutes that's when you get over the minutes that's when you get over the minutes that's when you get over the cold shock that I think that's where you cold shock that I think that's where you cold shock that I think that's where you have both the activation of the have both the activation of the have both the activation of the sympathetic nervous system H where you sympathetic nervous system H where you sympathetic nervous system H where you get that high on dopamine and you get get that high on dopamine and you get get that high on dopamine and you get that increase in noradrenaline you you that increase in noradrenaline you you that increase in noradrenaline you you get your activation of the brown fat but get your activation of the brown fat but get your activation of the brown fat but then when you breathe slowly and and then when you breathe slowly and and then when you breathe slowly and and preferably through your nose you will preferably through your nose you will preferably through your nose you will get the activation also of your get the activation also of your get the activation also of your parasympathetic nervous system and you parasympathetic nervous system and you parasympathetic nervous system and you can splash some water to your face um can splash some water to your face um can splash some water to your face um that would help it because then you that would help it because then you that would help it because then you activate the vagus nerve and that's activate the vagus nerve and that's activate the vagus nerve and that's activating the parasympathetic part of activating the parasympathetic part of activating the parasympathetic part of your nervous system and when you do that your nervous system and when you do that your nervous system and when you do that you lowering your heart rate and then you lowering your heart rate and then you lowering your heart rate and then you can breathe more calmly and that's you can breathe more calmly and that's you can breathe more calmly and that's also helping you on on the stress and also helping you on on the stress and also helping you on on the stress and widening that window for how much stress widening that window for how much stress widening that window for how much stress you can take that's the mindset thing you can take that's the mindset thing you can take that's the mindset thing because when you then expose yourself to because when you then expose yourself to because when you then expose yourself to these kind of stressors it it mimics these kind of stressors it it mimics these kind of stressors it it mimics almost a panic attack right it's it's almost a panic attack right it's it's almost a panic attack right it's it's definitely you feel that in the definitely you feel that in the definitely you feel that in the beginning but if you can handle it with
1:01beginning but if you can handle it with beginning but if you can handle it with your breathing and slow breathing and your breathing and slow breathing and your breathing and slow breathing and and get a control over it then you you and get a control over it then you you and get a control over it then you you learn yourself that you can handle this learn yourself that you can handle this learn yourself that you can handle this kind of stress and your pain threshold kind of stress and your pain threshold kind of stress and your pain threshold actually widens and it's not only actually widens and it's not only actually widens and it's not only actually in your mind you do that it's actually in your mind you do that it's actually in your mind you do that it's it's physiologically you are exercising it's physiologically you are exercising it's physiologically you are exercising your pain pathway and in your brain your pain pathway and in your brain your pain pathway and in your brain you're widening for you're widening the you're widening for you're widening the you're widening for you're widening the window for how much stress you can window for how much stress you can window for how much stress you can tolerate so stress is actually our pain tolerate so stress is actually our pain tolerate so stress is actually our pain pathway so if we can exercise that we pathway so if we can exercise that we pathway so if we can exercise that we can also tolerate more pain and we don't can also tolerate more pain and we don't can also tolerate more pain and we don't need more exercise than just a few need more exercise than just a few need more exercise than just a few minutes I think that it's um something minutes I think that it's um something minutes I think that it's um something that is important and really not that is important and really not that is important and really not discussed so much especially discussed so much especially discussed so much especially regarding leveraging cold for regarding leveraging cold for regarding leveraging cold for parasympathetic activation um I do think parasympathetic activation um I do think parasympathetic activation um I do think that that that that that that is very important what about talking is very important what about talking is very important what about talking about sympathetic about sympathetic about sympathetic nervosismo pause are you aware of any
1:02nervosismo pause are you aware of any nervosismo pause are you aware of any research and where can women research and where can women research and where can women particularly benefit from cold particularly benefit from cold particularly benefit from cold exposure yes so I think that menopause exposure yes so I think that menopause exposure yes so I think that menopause is is a time where we I don't know maybe is is a time where we I don't know maybe is is a time where we I don't know maybe it's something that we in the research it's something that we in the research it's something that we in the research have not been focused enough about I have not been focused enough about I have not been focused enough about I think that there is like a gap there think that there is like a gap there think that there is like a gap there that we need to do more research in um that we need to do more research in um that we need to do more research in um and just and just and just from looking at my mother I remember her from looking at my mother I remember her from looking at my mother I remember her hot flashes I was like oh my God Mom hot flashes I was like oh my God Mom hot flashes I was like oh my God Mom what is happening and she didn't have what is happening and she didn't have what is happening and she didn't have any tools to regulate that she didn't any tools to regulate that she didn't any tools to regulate that she didn't know what to do and she is not that old know what to do and she is not that old know what to do and she is not that old so I I figure that there must be so I I figure that there must be so I I figure that there must be something that we could do winter something that we could do winter something that we could do winter swimmers here in Denmark actually use swimmers here in Denmark actually use swimmers here in Denmark actually use the cold to regulate that as well it the cold to regulate that as well it the cold to regulate that as well it helps on their hot flashes so this is helps on their hot flashes so this is helps on their hot flashes so this is just something that we know from just just something that we know from just just something that we know from just being living in this country being living in this country being living in this country but research has also come out and this but research has also come out and this but research has also come out and this is a a research study or a survey
1:03is a a research study or a survey is a a research study or a survey actually from a UCI from from London and actually from a UCI from from London and actually from a UCI from from London and they served around 1100 uh women um and they served around 1100 uh women um and they served around 1100 uh women um and asked them in a questionnaire so what asked them in a questionnaire so what asked them in a questionnaire so what kind of kind of kind of um you can say symptoms do you have and um you can say symptoms do you have and um you can say symptoms do you have and how much has it helped you doing cold how much has it helped you doing cold how much has it helped you doing cold exposure and uh there was actually more exposure and uh there was actually more exposure and uh there was actually more than 700 of these women experiencing a than 700 of these women experiencing a than 700 of these women experiencing a menopause symptoms and it seems that 63% menopause symptoms and it seems that 63% menopause symptoms and it seems that 63% of them have symptoms of relief um just of them have symptoms of relief um just of them have symptoms of relief um just in general so just just a lot that's in general so just just a lot that's in general so just just a lot that's more than half of the women in Mina more than half of the women in Mina more than half of the women in Mina feeling that the cold water actually feeling that the cold water actually feeling that the cold water actually help them and more specifically on help them and more specifically on help them and more specifically on anxiety for example there was 47% of anxiety for example there was 47% of anxiety for example there was 47% of them feeling a relief from anxiety and them feeling a relief from anxiety and them feeling a relief from anxiety and 31% felt a a better mood um and 31% felt a a better mood um and 31% felt a a better mood um and H The Hot Flashes which I just mentioned H The Hot Flashes which I just mentioned H The Hot Flashes which I just mentioned was actually also um relieved or helped
1:04was actually also um relieved or helped was actually also um relieved or helped with around 30% of them so what happens with around 30% of them so what happens with around 30% of them so what happens here is that when you expose yourself to here is that when you expose yourself to here is that when you expose yourself to coat just to get into the mechanism of coat just to get into the mechanism of coat just to get into the mechanism of it I'll try to explain no no they uh it I'll try to explain no no they uh it I'll try to explain no no they uh this audience loves mechanisms so they this audience loves mechanisms so they this audience loves mechanisms so they will will will definitely let's get nerdy about it um definitely let's get nerdy about it um definitely let's get nerdy about it um so when you expose yourself to the Cod so when you expose yourself to the Cod so when you expose yourself to the Cod you have the activation of the you have the activation of the you have the activation of the sympathetic nervous system we talked sympathetic nervous system we talked sympathetic nervous system we talked about that but the parasympathetic about that but the parasympathetic about that but the parasympathetic nervous system activation helps you nervous system activation helps you nervous system activation helps you regulate that anxiety but also the mood regulate that anxiety but also the mood regulate that anxiety but also the mood thing because of the dopamine increase thing because of the dopamine increase thing because of the dopamine increase and the nor adrenaline the energy Rush and the nor adrenaline the energy Rush and the nor adrenaline the energy Rush that you get from that it changes how that you get from that it changes how that you get from that it changes how you um regulate your mood so if you look you um regulate your mood so if you look you um regulate your mood so if you look at um depression um Med medication what at um depression um Med medication what at um depression um Med medication what they actually give you is they actually give you is they actually give you is uh nor adrenaline in this medication so uh nor adrenaline in this medication so uh nor adrenaline in this medication so it and this medication can get all the
1:05it and this medication can get all the it and this medication can get all the way into that Center in the brain and it way into that Center in the brain and it way into that Center in the brain and it can increase the noradrenaline but we do can increase the noradrenaline but we do can increase the noradrenaline but we do it naturally when we're exposed to the it naturally when we're exposed to the it naturally when we're exposed to the cold so if you want to get into that cold so if you want to get into that cold so if you want to get into that Center where your mood is regulated you Center where your mood is regulated you Center where your mood is regulated you need to increase your noradrenaline so need to increase your noradrenaline so need to increase your noradrenaline so it makes sense from a mechanistic point it makes sense from a mechanistic point it makes sense from a mechanistic point of view that they feel these relieves of view that they feel these relieves of view that they feel these relieves and I think it's quite a lot asking 1100 and I think it's quite a lot asking 1100 and I think it's quite a lot asking 1100 women um but of course we should have women um but of course we should have women um but of course we should have some more studies on this but I think some more studies on this but I think some more studies on this but I think it's it's it's a good um um thesis or it's it's it's a good um um thesis or it's it's it's a good um um thesis or hypothesis generating survey which means hypothesis generating survey which means hypothesis generating survey which means that we can go out and do more studies that we can go out and do more studies that we can go out and do more studies on this what about menopause and vasom on this what about menopause and vasom on this what about menopause and vasom motor symptoms do we think that the cold motor symptoms do we think that the cold motor symptoms do we think that the cold water helped them temperature regulate yeah so I I would I would regulate yeah so I I would I would suspect that even though they didn't do suspect that even though they didn't do suspect that even though they didn't do this physiological test on them I wish this physiological test on them I wish this physiological test on them I wish they had but I think this is just the they had but I think this is just the they had but I think this is just the first step that they did in in this first step that they did in in this first step that they did in in this study um but what I would suspect
1:06study um but what I would suspect study um but what I would suspect happened which happens to everyone who happened which happens to everyone who happened which happens to everyone who does cold exposure is that you get the does cold exposure is that you get the does cold exposure is that you get the vess constriction and vess dilation when vess constriction and vess dilation when vess constriction and vess dilation when you do this kind of like gymnastics for you do this kind of like gymnastics for you do this kind of like gymnastics for for your blood vessels and that helps for your blood vessels and that helps for your blood vessels and that helps also regulate your temperature even also regulate your temperature even also regulate your temperature even better and the brown fat has something better and the brown fat has something better and the brown fat has something to do with that because it helps you um to do with that because it helps you um to do with that because it helps you um get um um warm when you need to get warm get um um warm when you need to get warm get um um warm when you need to get warm and not warmer during the night when you and not warmer during the night when you and not warmer during the night when you don't have to so it's it's a good way to don't have to so it's it's a good way to don't have to so it's it's a good way to help the body temperature regulate and help the body temperature regulate and help the body temperature regulate and when you look at the our winter swimmers when you look at the our winter swimmers when you look at the our winter swimmers which where we actually did do a lot of which where we actually did do a lot of which where we actually did do a lot of measures on the on the body and to see measures on the on the body and to see measures on the on the body and to see how how well temperature regulated they how how well temperature regulated they how how well temperature regulated they were they just they were almost perfect were they just they were almost perfect were they just they were almost perfect all the time they didn't freeze they did all the time they didn't freeze they did all the time they didn't freeze they did they were not too warm but they just they were not too warm but they just they were not too warm but they just dumped a lot of heat when when they when dumped a lot of heat when when they when dumped a lot of heat when when they when in a room temperature and when they were in a room temperature and when they were in a room temperature and when they were cold because I cooled them down actually
1:07cold because I cooled them down actually cold because I cooled them down actually for hours because we needed to measure for hours because we needed to measure for hours because we needed to measure their Brown fat um but they were their Brown fat um but they were their Brown fat um but they were comfortable where other people weren't comfortable where other people weren't comfortable where other people weren't so who didn't do winter swimming so so who didn't do winter swimming so so who didn't do winter swimming so their temperature regulation um gets their temperature regulation um gets their temperature regulation um gets even better than people who are not so I even better than people who are not so I even better than people who are not so I guess that could be an explanation why guess that could be an explanation why guess that could be an explanation why these women would say that it helps them these women would say that it helps them these women would say that it helps them with the night sweats and it helps them with the night sweats and it helps them with the night sweats and it helps them with the hot fleshes um with the hot fleshes um with the hot fleshes um I would suppose it it's has something to I would suppose it it's has something to I would suppose it it's has something to do with the do with the do with the physiology I have another question about physiology I have another question about physiology I have another question about women and I don't know if you have read women and I don't know if you have read women and I don't know if you have read anything about this but what about in anything about this but what about in anything about this but what about in pregnancy while individuals are pregnant pregnancy while individuals are pregnant pregnancy while individuals are pregnant now I do know that there are other now I do know that there are other now I do know that there are other cultures that do uh cold cultures that do uh cold cultures that do uh cold exposure um plunging while they are exposure um plunging while they are exposure um plunging while they are pregnant yeah I think that um the fins pregnant yeah I think that um the fins pregnant yeah I think that um the fins do it I know that many Finnish women but do it I know that many Finnish women but do it I know that many Finnish women but they have done cold exposure their whole they have done cold exposure their whole they have done cold exposure their whole lives probably and and continue to do
1:08lives probably and and continue to do lives probably and and continue to do that while they're pregnant they they that while they're pregnant they they that while they're pregnant they they are so familiar with doing this and they are so familiar with doing this and they are so familiar with doing this and they would have a regulation which women who would have a regulation which women who would have a regulation which women who are starting I don't know today and are starting I don't know today and are starting I don't know today and being in their yeah I don't know mid-age being in their yeah I don't know mid-age being in their yeah I don't know mid-age or something or yeah or even just not or something or yeah or even just not or something or yeah or even just not growing up with it wouldn't know how to growing up with it wouldn't know how to growing up with it wouldn't know how to regulate their body temperature regulate their body temperature regulate their body temperature as good as someone from Finland who has as good as someone from Finland who has as good as someone from Finland who has done it all their lives so that might done it all their lives so that might done it all their lives so that might explain why Finnish women do this while explain why Finnish women do this while explain why Finnish women do this while they're pregnant but in general I would they're pregnant but in general I would they're pregnant but in general I would say that if you if maybe you're not say that if you if maybe you're not say that if you if maybe you're not finish I I wouldn't even recommend it to finish I I wouldn't even recommend it to finish I I wouldn't even recommend it to a fin actually if you're pregnant I say a fin actually if you're pregnant I say a fin actually if you're pregnant I say that you should stay away from doing that you should stay away from doing that you should stay away from doing cold exposure um and actually also um cold exposure um and actually also um cold exposure um and actually also um sauna uh but we can get back to that but sauna uh but we can get back to that but sauna uh but we can get back to that but for COD exposure I think it's very for COD exposure I think it's very for COD exposure I think it's very important to say that you have an huge
1:09important to say that you have an huge important to say that you have an huge stressor when you go into the cold water stressor when you go into the cold water stressor when you go into the cold water and the cold water will switch and and and the cold water will switch and and and the cold water will switch and and uh with and mix with the warmer blood uh with and mix with the warmer blood uh with and mix with the warmer blood when you get up so when you're in the when you get up so when you're in the when you get up so when you're in the cold water you are not the coldest you cold water you are not the coldest you cold water you are not the coldest you will be so when you get up you should will be so when you get up you should will be so when you get up you should always think about that when you get up always think about that when you get up always think about that when you get up from the water your vasodilation will from the water your vasodilation will from the water your vasodilation will make the warm blood mix with the cold make the warm blood mix with the cold make the warm blood mix with the cold blood and then go back to your core and blood and then go back to your core and blood and then go back to your core and in your core in your a aorta you have in your core in your a aorta you have in your core in your a aorta you have these temperature receptors sending a these temperature receptors sending a these temperature receptors sending a signal to the brain that suddenly that signal to the brain that suddenly that signal to the brain that suddenly that blood has become very much colder and blood has become very much colder and blood has become very much colder and that suddenly change in temperature will that suddenly change in temperature will that suddenly change in temperature will also affect the fetus and we don't know also affect the fetus and we don't know also affect the fetus and we don't know the impact of that and I mean I wouldn't the impact of that and I mean I wouldn't the impact of that and I mean I wouldn't do that to my unborn children I would do that to my unborn children I would do that to my unborn children I would just stay away from the water um for the just stay away from the water um for the just stay away from the water um for the nine month and knowing that studies nine month and knowing that studies nine month and knowing that studies actually show that you still you're actually show that you still you're actually show that you still you're still adapted to the cold water when you
1:10still adapted to the cold water when you still adapted to the cold water when you get back Studies have shown that if you get back Studies have shown that if you get back Studies have shown that if you take a pause for a year and go back we take a pause for a year and go back we take a pause for a year and go back we can still see that you are adapted to can still see that you are adapted to can still see that you are adapted to the cold water um measured on um the cold water um measured on um the cold water um measured on um breathing rate so whether people are breathing rate so whether people are breathing rate so whether people are hyperventilating as much as they did in hyperventilating as much as they did in hyperventilating as much as they did in the beginning the year before uh and the beginning the year before uh and the beginning the year before uh and while they they got adapted so they can while they they got adapted so they can while they they got adapted so they can see that you don't go back to zero it's see that you don't go back to zero it's see that you don't go back to zero it's just a pause and I I think that people just a pause and I I think that people just a pause and I I think that people should just women should just uh put should just women should just uh put should just women should just uh put your feet up yeah enjoy their pregnancy your feet up yeah enjoy their pregnancy your feet up yeah enjoy their pregnancy and then go back to the co when they're and then go back to the co when they're and then go back to the co when they're done with the pregnancy just take a done with the pregnancy just take a done with the pregnancy just take a break not not bad advice let's talk break not not bad advice let's talk break not not bad advice let's talk about sauna and then the combination of about sauna and then the combination of about sauna and then the combination of hot and cold where does all of this fit hot and cold where does all of this fit hot and cold where does all of this fit in in terms of overall health and in in terms of overall health and in in terms of overall health and wellness yeah so sauna is definitely wellness yeah so sauna is definitely wellness yeah so sauna is definitely something that I would also recommend something that I would also recommend something that I would also recommend that's why we put it into uh research that's why we put it into uh research that's why we put it into uh research because there is there is a lot of because there is there is a lot of because there is there is a lot of research on the effect of sauna and how
1:11research on the effect of sauna and how research on the effect of sauna and how that affects our cardiovascular system that affects our cardiovascular system that affects our cardiovascular system how it increases heat shock proteins and how it increases heat shock proteins and how it increases heat shock proteins and heat shock proteins I guess your heat shock proteins I guess your heat shock proteins I guess your audience must have heard about that but audience must have heard about that but audience must have heard about that but it's it's it's the key you can say it's it's it's the key you can say it's it's it's the key you can say mechanistic regulator in our cells when mechanistic regulator in our cells when mechanistic regulator in our cells when it comes to um the healthy stress part it comes to um the healthy stress part it comes to um the healthy stress part of it and heat is an activator of that of it and heat is an activator of that of it and heat is an activator of that and it repairs our cells from the inside and it repairs our cells from the inside and it repairs our cells from the inside and does a lot of good things on on our and does a lot of good things on on our and does a lot of good things on on our cardiovascular system um even longevity cardiovascular system um even longevity cardiovascular system um even longevity so SAA in combination with the cold so SAA in combination with the cold so SAA in combination with the cold water which I called contrast therapy is water which I called contrast therapy is water which I called contrast therapy is what we also do in in Denmark or we what we also do in in Denmark or we what we also do in in Denmark or we starting to do more um we are more of a starting to do more um we are more of a starting to do more um we are more of a winter swimming country but SAS has also winter swimming country but SAS has also winter swimming country but SAS has also come into our culture and doing the come into our culture and doing the come into our culture and doing the contrast will you can say push your contrast will you can say push your contrast will you can say push your cardiovascular um Sy system cardiovascular um Sy system cardiovascular um Sy system so it's it's a really good exercise for
1:12so it's it's a really good exercise for so it's it's a really good exercise for your your vessels it's a good exercise your your vessels it's a good exercise your your vessels it's a good exercise for actually your even your mental for actually your even your mental for actually your even your mental health because you are doing an increase health because you are doing an increase health because you are doing an increase in uh the neurotransmitters on a in uh the neurotransmitters on a in uh the neurotransmitters on a different way when you go into the cold different way when you go into the cold different way when you go into the cold and then when you switch to the heat um and then when you switch to the heat um and then when you switch to the heat um I always say you should start in the I always say you should start in the I always say you should start in the cold though and then you should end in cold though and then you should end in cold though and then you should end in the cold also okay tell us about that the cold also okay tell us about that the cold also okay tell us about that how hot is hot enough and for how long how hot is hot enough and for how long how hot is hot enough and for how long does it matter if it's a infrared sauna does it matter if it's a infrared sauna does it matter if it's a infrared sauna versus a traditional sauna I know that versus a traditional sauna I know that versus a traditional sauna I know that there's a lot of finished data out there there's a lot of finished data out there there's a lot of finished data out there that they use traditional hot saunas that they use traditional hot saunas that they use traditional hot saunas where are we in terms of our where are we in terms of our where are we in terms of our understanding of number one how hot and understanding of number one how hot and understanding of number one how hot and for how for how for how long yeah so I think it's very long yeah so I think it's very long yeah so I think it's very interesting that you can say well any interesting that you can say well any interesting that you can say well any heat just like with the cold any heat is heat just like with the cold any heat is heat just like with the cold any heat is good for you so if you have no access to good for you so if you have no access to good for you so if you have no access to a SAA or you don't have an infrared SAA a SAA or you don't have an infrared SAA a SAA or you don't have an infrared SAA or but an infrared blanket or sitting in
1:13or but an infrared blanket or sitting in or but an infrared blanket or sitting in a steam room or whatever you have access a steam room or whatever you have access a steam room or whatever you have access to so any heat would actually do you to so any heat would actually do you to so any heat would actually do you good so just to get that clear so any good so just to get that clear so any good so just to get that clear so any heat is good but there are a lot of heat is good but there are a lot of heat is good but there are a lot of research I think on um the dry sauna at research I think on um the dry sauna at research I think on um the dry sauna at 80° Celsius which I'm not really sure if 80° Celsius which I'm not really sure if 80° Celsius which I'm not really sure if that is that is that is 10 is that 10 is that 10 is that 76° Fahrenheit around that number right 76° Fahrenheit around that number right 76° Fahrenheit around that number right so 80° uh Celsius is what is recommended so 80° uh Celsius is what is recommended so 80° uh Celsius is what is recommended you can say because most finished sonas you can say because most finished sonas you can say because most finished sonas are around that temperature and that is are around that temperature and that is are around that temperature and that is where we see health benefits also and where we see health benefits also and where we see health benefits also and also on also on also on longevity so there are finished studies longevity so there are finished studies longevity so there are finished studies showing that if you go into the Sona two showing that if you go into the Sona two showing that if you go into the Sona two to three times per week or even just one to three times per week or even just one to three times per week or even just one time is really good but if you can do time is really good but if you can do time is really good but if you can do two to three times per week then you two to three times per week then you two to three times per week then you will have a a lower risk of early death
1:14will have a a lower risk of early death will have a a lower risk of early death on on on 24% and if you can do four times per 24% and if you can do four times per 24% and if you can do four times per week and you have all that amount of week and you have all that amount of week and you have all that amount of time or even every day so seven times time or even every day so seven times time or even every day so seven times per week you will lower your risk of per week you will lower your risk of per week you will lower your risk of early death by 40% and I think that's early death by 40% and I think that's early death by 40% and I think that's quite amazing and you can ask now why is quite amazing and you can ask now why is quite amazing and you can ask now why is that well when you go into the SAA you that well when you go into the SAA you that well when you go into the SAA you almost almost almost mimic and exercise in zone two if you mimic and exercise in zone two if you mimic and exercise in zone two if you sit there for around 15 minutes or maybe sit there for around 15 minutes or maybe sit there for around 15 minutes or maybe a maximum of 30 minutes but then again a maximum of 30 minutes but then again a maximum of 30 minutes but then again it's overexposure and you don't need to it's overexposure and you don't need to it's overexposure and you don't need to do that if you go longer you might do that if you go longer you might do that if you go longer you might exhaust yourselves that's something I exhaust yourselves that's something I exhaust yourselves that's something I always say um so shorter is sometimes always say um so shorter is sometimes always say um so shorter is sometimes also just enough and better your body also just enough and better your body also just enough and better your body will get adapted over time so your will get adapted over time so your will get adapted over time so your sweating rate would start earlier and sweating rate would start earlier and sweating rate would start earlier and earlier so meaning that when you sit in earlier so meaning that when you sit in earlier so meaning that when you sit in the SAA for about for around 10 minutes the SAA for about for around 10 minutes the SAA for about for around 10 minutes it could actually be enough to both
1:15it could actually be enough to both it could actually be enough to both activate the heat shock proteins which activate the heat shock proteins which activate the heat shock proteins which are regulating and repairing our cells are regulating and repairing our cells are regulating and repairing our cells on the inside so they live longer and on the inside so they live longer and on the inside so they live longer and when they live longer we also live when they live longer we also live when they live longer we also live longer but the exercise of the longer but the exercise of the longer but the exercise of the cardiovascular system is what's cardiovascular system is what's cardiovascular system is what's mimicking the the exercise so that is I mimicking the the exercise so that is I mimicking the the exercise so that is I think amazing and it clears the think amazing and it clears the think amazing and it clears the inflammation and that is why we see that inflammation and that is why we see that inflammation and that is why we see that people have this longer life um or they people have this longer life um or they people have this longer life um or they have a lower risk of early death um on have a lower risk of early death um on have a lower risk of early death um on these studies from from Finland where these studies from from Finland where these studies from from Finland where they have followed people for around 25 they have followed people for around 25 they have followed people for around 25 years more than years more than years more than 2,000 SAA 2,000 SAA 2,000 SAA bathers and it's 15 to 30 minutes at 176° Fahrenheit which is 80° Cel one 176° Fahrenheit which is 80° Cel one question for you is that when we think question for you is that when we think question for you is that when we think about exercise and I might be thinking about exercise and I might be thinking about exercise and I might be thinking about this wrong about this wrong about this wrong but if you become more trained then you but if you become more trained then you but if you become more trained then you require more effort to move into Zone 2
1:16require more effort to move into Zone 2 require more effort to move into Zone 2 right the more well-trained an right the more well-trained an right the more well-trained an individual is the more you have to individual is the more you have to individual is the more you have to increase the stimulus that is not the increase the stimulus that is not the increase the stimulus that is not the same for sauna is that is that correct well this is about temperature correct well this is about temperature receptors more than it is I think about receptors more than it is I think about receptors more than it is I think about um it is for exercising the muscles so um it is for exercising the muscles so um it is for exercising the muscles so the the the pathways for activating the the the pathways for activating the the the pathways for activating sweating is is probably not the same sweating is is probably not the same sweating is is probably not the same when you are exposed to the Heat and when you are exposed to the Heat and when you are exposed to the Heat and when you are moving your muscles um but when you are moving your muscles um but when you are moving your muscles um but I think it's it's a very good question I think it's it's a very good question I think it's it's a very good question um I would say that it means that there um I would say that it means that there um I would say that it means that there is a difference on exercise and heat so is a difference on exercise and heat so is a difference on exercise and heat so you don't have to do more and more and you don't have to do more and more and you don't have to do more and more and more in the SAA to get the health more in the SAA to get the health more in the SAA to get the health benefits H or to get into Zone 2 um benefits H or to get into Zone 2 um benefits H or to get into Zone 2 um it means also that the increase in
1:17it means also that the increase in it means also that the increase in sweating might actually increase with sweating might actually increase with sweating might actually increase with over time and meaning also you will be over time and meaning also you will be over time and meaning also you will be able to sit in the sauna for a longer able to sit in the sauna for a longer able to sit in the sauna for a longer time because the heart rate will not time because the heart rate will not time because the heart rate will not increase that much after you get adapted increase that much after you get adapted increase that much after you get adapted but that's also where just like the cold but that's also where just like the cold but that's also where just like the cold you will have to control yourself a you will have to control yourself a you will have to control yourself a little bit and say well I I can sit here little bit and say well I I can sit here little bit and say well I I can sit here for an hour if if I want to but maybe for an hour if if I want to but maybe for an hour if if I want to but maybe ask yourself whether you should um ask yourself whether you should um ask yourself whether you should um should do that and expose yourself that should do that and expose yourself that should do that and expose yourself that long to the heat that makes a lot of long to the heat that makes a lot of long to the heat that makes a lot of sense you start with cold if in your sense you start with cold if in your sense you start with cold if in your ideal world what would be an ideal ideal world what would be an ideal ideal world what would be an ideal protocol for protocol for protocol for you perfect world they get perfect world you perfect world they get perfect world you perfect world they get perfect world I think that people should start in the I think that people should start in the I think that people should start in the cold water because well and this is this cold water because well and this is this cold water because well and this is this is just my observation and through my I is just my observation and through my I is just my observation and through my I did a lot of field studies before I did a lot of field studies before I did a lot of field studies before I actually started my research because I actually started my research because I actually started my research because I needed to figure out what is actually
1:18needed to figure out what is actually needed to figure out what is actually this cold exposure and winter swimming this cold exposure and winter swimming this cold exposure and winter swimming and what do they actually do when they and what do they actually do when they and what do they actually do when they go out and and and plun and they go into go out and and and plun and they go into go out and and and plun and they go into the SAA what happens and what I noticed the SAA what happens and what I noticed the SAA what happens and what I noticed is that when we dip in the cold water we is that when we dip in the cold water we is that when we dip in the cold water we activate our fight and flight system activate our fight and flight system activate our fight and flight system right so that is a no adrenaline right so that is a no adrenaline right so that is a no adrenaline dopamine and oxytocin and that increases dopamine and oxytocin and that increases dopamine and oxytocin and that increases something that makes us so happy and something that makes us so happy and something that makes us so happy and joyful and when people go up from the joyful and when people go up from the joyful and when people go up from the water and You observe them and go into water and You observe them and go into water and You observe them and go into the SAA they are so happy ecstatic the SAA they are so happy ecstatic the SAA they are so happy ecstatic actually but they're also so grateful actually but they're also so grateful actually but they're also so grateful and why I say start in the cold water is and why I say start in the cold water is and why I say start in the cold water is because then when you land in the SAA because then when you land in the SAA because then when you land in the SAA and you sit there you you can do an and you sit there you you can do an and you sit there you you can do an internal thing where you can feel more internal thing where you can feel more internal thing where you can feel more gratitude for being where you are for gratitude for being where you are for gratitude for being where you are for what you do you can do that as a mindset what you do you can do that as a mindset what you do you can do that as a mindset for your but also you feel so great for your but also you feel so great for your but also you feel so great for nature for being here for the people for nature for being here for the people for nature for being here for the people that you sit around and you would enjoy
1:19that you sit around and you would enjoy that you sit around and you would enjoy that sitting in the SAA the first that sitting in the SAA the first that sitting in the SAA the first session more than if you started there session more than if you started there session more than if you started there because that's almost just painful because that's almost just painful because that's almost just painful sometimes because you are hot and sometimes because you are hot and sometimes because you are hot and already and you don't have that increase already and you don't have that increase already and you don't have that increase in all the the neurotransmitters and you in all the the neurotransmitters and you in all the the neurotransmitters and you just sit there and wait until you had just sit there and wait until you had just sit there and wait until you had enough and it could feel awful for some enough and it could feel awful for some enough and it could feel awful for some people especially in the beginning um people especially in the beginning um people especially in the beginning um because um um that's because when you because um um that's because when you because um um that's because when you are not exposed or adapted to the to the are not exposed or adapted to the to the are not exposed or adapted to the to the heat you will suffer a little bit you'll heat you will suffer a little bit you'll heat you will suffer a little bit you'll feel that suffering from the heat oh my feel that suffering from the heat oh my feel that suffering from the heat oh my God I need to get out and with time you God I need to get out and with time you God I need to get out and with time you get more adapted to that because the get more adapted to that because the get more adapted to that because the sensitivity of those endopin receptors sensitivity of those endopin receptors sensitivity of those endopin receptors will get better and you will receive the will get better and you will receive the will get better and you will receive the endopin in your brain better over time endopin in your brain better over time endopin in your brain better over time meaning that over time you will feel meaning that over time you will feel meaning that over time you will feel better in the Sona but if you want to better in the Sona but if you want to better in the Sona but if you want to have a really good experience um then have a really good experience um then have a really good experience um then you will have the increase of all those you will have the increase of all those you will have the increase of all those neurotransmitters when you start in the neurotransmitters when you start in the neurotransmitters when you start in the cold and then take that into the heat so
1:20cold and then take that into the heat so cold and then take that into the heat so I always say start in the heat also but I always say start in the heat also but I always say start in the heat also but you should also end on the cold and is you should also end on the cold and is you should also end on the cold and is it because of the change in vasod it because of the change in vasod it because of the change in vasod dilation um just the contraction maybe dilation um just the contraction maybe dilation um just the contraction maybe there's a synergistic effect is it there's a synergistic effect is it there's a synergistic effect is it Amplified for health outcomes this Amplified for health outcomes this Amplified for health outcomes this contrast contrast contrast therapy yes definitely if you you can therapy yes definitely if you you can therapy yes definitely if you you can see it as gymnastics or like an El see it as gymnastics or like an El see it as gymnastics or like an El when you go into the cold water you when you go into the cold water you when you go into the cold water you would definitely have the The Vessel would definitely have the The Vessel would definitely have the The Vessel constriction and when you get up you constriction and when you get up you constriction and when you get up you will not have immediately a vasid will not have immediately a vasid will not have immediately a vasid dilation but when you go into the heat dilation but when you go into the heat dilation but when you go into the heat you actually help it so the the increase you actually help it so the the increase you actually help it so the the increase in now it's a little bit nerdy but um so in now it's a little bit nerdy but um so in now it's a little bit nerdy but um so you have the increase in in the Nitro you have the increase in in the Nitro you have the increase in in the Nitro nitric oxide H because of that and it nitric oxide H because of that and it nitric oxide H because of that and it helps in the cold water increasing that helps in the cold water increasing that helps in the cold water increasing that but also when you go into the SAA and but also when you go into the SAA and but also when you go into the SAA and that ability that ability that ability to contract and dilate and and doing the to contract and dilate and and doing the to contract and dilate and and doing the heat the cold and the heat helps with
1:21heat the cold and the heat helps with heat the cold and the heat helps with that and that is an ability you really that and that is an ability you really that and that is an ability you really want in your body because then you will want in your body because then you will want in your body because then you will have a better oxygenation is it called have a better oxygenation is it called have a better oxygenation is it called that yeah so you will have a better um that yeah so you will have a better um that yeah so you will have a better um oxygenation of all your cells in the oxygenation of all your cells in the oxygenation of all your cells in the body because you will get more oxygen body because you will get more oxygen body because you will get more oxygen out to all your cells because of the out to all your cells because of the out to all your cells because of the increase also in Nitro oxide um and uh increase also in Nitro oxide um and uh increase also in Nitro oxide um and uh that will help your blood circulation that will help your blood circulation that will help your blood circulation and then once they they've spent two and then once they they've spent two and then once they they've spent two minutes in the cold they go to their 76 minutes in the cold they go to their 76 minutes in the cold they go to their 76 degrees uh in their sauna how long are degrees uh in their sauna how long are degrees uh in their sauna how long are they going to stay there 15 they going to stay there 15 they going to stay there 15 minutes yeah so 10 to 15 minutes should minutes yeah so 10 to 15 minutes should minutes yeah so 10 to 15 minutes should be enough um but they don't need to stay be enough um but they don't need to stay be enough um but they don't need to stay any longer and then they go back to the any longer and then they go back to the any longer and then they go back to the cold for another 2 minutes or so yeah so cold for another 2 minutes or so yeah so cold for another 2 minutes or so yeah so get over the cold shock and get back get over the cold shock and get back get over the cold shock and get back into the sauna um I always say that take into the sauna um I always say that take into the sauna um I always say that take a breather before you go from the
1:22a breather before you go from the a breather before you go from the directly from the sauna to the cop plune directly from the sauna to the cop plune directly from the sauna to the cop plune um and that is just to maybe just a um and that is just to maybe just a um and that is just to maybe just a little bit temperature regulate that little bit temperature regulate that little bit temperature regulate that could be if you are outside that's a could be if you are outside that's a could be if you are outside that's a good way to just stand at the wind for good way to just stand at the wind for good way to just stand at the wind for just a moment depending on temperature just a moment depending on temperature just a moment depending on temperature and wind of course uh but cool down and wind of course uh but cool down and wind of course uh but cool down before you jump directly into the cold before you jump directly into the cold before you jump directly into the cold water because it can be very shocking water because it can be very shocking water because it can be very shocking for the body going from extreme sweating for the body going from extreme sweating for the body going from extreme sweating to extreme cold and you could have that to extreme cold and you could have that to extreme cold and you could have that fast an activation of your sympathetic fast an activation of your sympathetic fast an activation of your sympathetic nervous system that that and and a nervous system that that and and a nervous system that that and and a decrease in blood flow to the brain that decrease in blood flow to the brain that decrease in blood flow to the brain that you could almost pass out actually so you could almost pass out actually so you could almost pass out actually so it's just a precaution that be careful it's just a precaution that be careful it's just a precaution that be careful not to go straight and very fast and if not to go straight and very fast and if not to go straight and very fast and if someone is thinking about fertility um someone is thinking about fertility um someone is thinking about fertility um let's say men and they want to have a let's say men and they want to have a let's say men and they want to have a baby would you recommend against Sauna baby would you recommend against Sauna baby would you recommend against Sauna versus cold or both extremes and
1:23versus cold or both extremes and versus cold or both extremes and temperature might not be ideal is there temperature might not be ideal is there temperature might not be ideal is there any data on those kinds of any data on those kinds of any data on those kinds of things yeah so that's that's a good things yeah so that's that's a good things yeah so that's that's a good question so there's actually some data question so there's actually some data question so there's actually some data showing apparently that if you sit in showing apparently that if you sit in showing apparently that if you sit in the heat you would have a um a the heat you would have a um a the heat you would have a um a lower level of um production of I think lower level of um production of I think lower level of um production of I think it's sperm um I I've absolutely heard it's sperm um I I've absolutely heard it's sperm um I I've absolutely heard that just so you know I have seen that just so you know I have seen that just so you know I have seen research and and I'm just curious maybe research and and I'm just curious maybe research and and I'm just curious maybe you saw something else but um we you saw something else but um we you saw something else but um we definitely don't recommend individuals definitely don't recommend individuals definitely don't recommend individuals who are trying to conceive go into the who are trying to conceive go into the who are trying to conceive go into the on no no I was just going down that road on no no I was just going down that road on no no I was just going down that road but now I could stop yes and then I'm but now I could stop yes and then I'm but now I could stop yes and then I'm just gonna repeat it um so yes if uh and just gonna repeat it um so yes if uh and just gonna repeat it um so yes if uh and we also don't recommend using that as a we also don't recommend using that as a we also don't recommend using that as a form of birth control but uh form of birth control but uh form of birth control but uh no exactly exactly yeah exactly it's no exactly exactly yeah exactly it's no exactly exactly yeah exactly it's it's not something that we would it's not something that we would it's not something that we would recommend um what do you think about um
1:24recommend um what do you think about um recommend um what do you think about um are there myths out there that you are there myths out there that you are there myths out there that you continuously see one of the things that continuously see one of the things that continuously see one of the things that you mentioned of course was this idea you mentioned of course was this idea you mentioned of course was this idea that you have to really suffer that you that you have to really suffer that you that you have to really suffer that you want to go into to frigid temperatures want to go into to frigid temperatures want to go into to frigid temperatures for long periods of time or tough it out for long periods of time or tough it out for long periods of time or tough it out in the sauna for long periods of time in the sauna for long periods of time in the sauna for long periods of time that seems to be one myth um that that seems to be one myth um that that seems to be one myth um that extremes are better is there is there extremes are better is there is there extremes are better is there is there anything else in the science anything else in the science anything else in the science perhaps that and maybe even in the perhaps that and maybe even in the perhaps that and maybe even in the scientific community that you see scientific community that you see scientific community that you see perpetuated versus what is out in the perpetuated versus what is out in the perpetuated versus what is out in the public public public sphere yeah so other than that that sphere yeah so other than that that sphere yeah so other than that that extreme or longer is better which is extreme or longer is better which is extreme or longer is better which is taking over I think it's going a little taking over I think it's going a little taking over I think it's going a little bit crazy I think we're good to stop bit crazy I think we're good to stop bit crazy I think we're good to stop that a bit and and see if we can we can that a bit and and see if we can we can that a bit and and see if we can we can uh stop the circus um of of longer uh stop the circus um of of longer uh stop the circus um of of longer exposure but I also see that some people exposure but I also see that some people exposure but I also see that some people people are very nervous about doing cold people are very nervous about doing cold people are very nervous about doing cold exposure in conjunction with exercise um
1:25exposure in conjunction with exercise um exposure in conjunction with exercise um and I don't think it's really necessary and I don't think it's really necessary and I don't think it's really necessary to think about it as something like very to think about it as something like very to think about it as something like very bad or not do it it at the same time or bad or not do it it at the same time or bad or not do it it at the same time or just after I mean it it it really just after I mean it it it really just after I mean it it it really depends on what you want of course so if depends on what you want of course so if depends on what you want of course so if you say you are a bodybuilder and you you say you are a bodybuilder and you you say you are a bodybuilder and you want an every inch of growth of your want an every inch of growth of your want an every inch of growth of your muscle mass after exercise and you don't muscle mass after exercise and you don't muscle mass after exercise and you don't want to lose that very very small want to lose that very very small want to lose that very very small percentage then maybe don't do the Cod percentage then maybe don't do the Cod percentage then maybe don't do the Cod exposure right after exercise and you exposure right after exercise and you exposure right after exercise and you can wait a four hours and do it then can wait a four hours and do it then can wait a four hours and do it then because what happens when you do the because what happens when you do the because what happens when you do the code exposure right after is that you code exposure right after is that you code exposure right after is that you increase something called tnf Alpha increase something called tnf Alpha increase something called tnf Alpha which is our inflammation marker and which is our inflammation marker and which is our inflammation marker and when you lower that you also stop uh you when you lower that you also stop uh you when you lower that you also stop uh you can say the the repair the disruption of can say the the repair the disruption of can say the the repair the disruption of of muscle um fibers and that maybe of muscle um fibers and that maybe of muscle um fibers and that maybe doesn't help the muscle grow but it's so doesn't help the muscle grow but it's so doesn't help the muscle grow but it's so little percentage that I actually think little percentage that I actually think little percentage that I actually think that if you are a comp um um if you are
1:26that if you are a comp um um if you are that if you are a comp um um if you are an athlete or maybe or maybe not an an athlete or maybe or maybe not an an athlete or maybe or maybe not an athlete but you want to go exercise athlete but you want to go exercise athlete but you want to go exercise tomorrow or you exercise every day then tomorrow or you exercise every day then tomorrow or you exercise every day then it's better to actually do the coop it's better to actually do the coop it's better to actually do the coop plune because you will eventually grow plune because you will eventually grow plune because you will eventually grow your muscles even more because your your muscles even more because your your muscles even more because your performance would be better because performance would be better because performance would be better because you're not sore so I think that this is you're not sore so I think that this is you're not sore so I think that this is it's it's just I think it's it's just it's it's just I think it's it's just it's it's just I think it's it's just math it's just looking at when would you math it's just looking at when would you math it's just looking at when would you have enough energy and not be sore to go have enough energy and not be sore to go have enough energy and not be sore to go and do your exercise again so I don't and do your exercise again so I don't and do your exercise again so I don't think that people should be too rigid think that people should be too rigid think that people should be too rigid about this but people are and I see huge about this but people are and I see huge about this but people are and I see huge discussions online on this and I think discussions online on this and I think discussions online on this and I think it's it's it's just a bit ridiculous actually because just a bit ridiculous actually because just a bit ridiculous actually because top athletes has done this for 25 50 top athletes has done this for 25 50 top athletes has done this for 25 50 years I don't know but it's like so many years I don't know but it's like so many years I don't know but it's like so many years they have done this so and they do years they have done this so and they do years they have done this so and they do it to actually increase their it to actually increase their it to actually increase their performance um the next day and they can performance um the next day and they can performance um the next day and they can go out and play football and and compete go out and play football and and compete go out and play football and and compete without being sore and they could without being sore and they could without being sore and they could perform even better and there are
1:27perform even better and there are perform even better and there are actually studies also showing that they actually studies also showing that they actually studies also showing that they can perform better when they have done a can perform better when they have done a can perform better when they have done a cold exposure so I think that it's it's cold exposure so I think that it's it's cold exposure so I think that it's it's yeah it's just a myth that's taking over yeah it's just a myth that's taking over yeah it's just a myth that's taking over a little bit and probably not very a little bit and probably not very a little bit and probably not very meaningful the impact that hot or cold meaningful the impact that hot or cold meaningful the impact that hot or cold would have on say hypertrophy or gains would have on say hypertrophy or gains would have on say hypertrophy or gains um again it it doesn't make a ton of um again it it doesn't make a ton of um again it it doesn't make a ton of sense and uh I I think that the sense and uh I I think that the sense and uh I I think that the mechanism of action that we're talking mechanism of action that we're talking mechanism of action that we're talking about uh and then a lot of your research about uh and then a lot of your research about uh and then a lot of your research has has highlighted is uh activation of has has highlighted is uh activation of has has highlighted is uh activation of brown uh Brown adapost tissue and other brown uh Brown adapost tissue and other brown uh Brown adapost tissue and other various mechanisms that are different various mechanisms that are different various mechanisms that are different than the pathways that would relate to than the pathways that would relate to than the pathways that would relate to muscle protein synthesis um and and muscle protein synthesis um and and muscle protein synthesis um and and things of that nature so I I totally things of that nature so I I totally things of that nature so I I totally agree with you and I'm so glad that said agree with you and I'm so glad that said agree with you and I'm so glad that said that what about that what about that what about age does it matter my both I'll tell you
1:28age does it matter my both I'll tell you age does it matter my both I'll tell you this both my 5-year-old loves putting this both my 5-year-old loves putting this both my 5-year-old loves putting her face in the cold punch and again she her face in the cold punch and again she her face in the cold punch and again she loves it she's like put me in put me loves it she's like put me in put me loves it she's like put me in put me in and uh my mid 70-year-old dad loves in and uh my mid 70-year-old dad loves in and uh my mid 70-year-old dad loves going in the Cal going in the Cal going in the Cal plunge okay I mean as long as well as plunge okay I mean as long as well as plunge okay I mean as long as well as long as long as long as they don't have um heart diseases or they don't have um heart diseases or they don't have um heart diseases or unregulated high or low blood pressure unregulated high or low blood pressure unregulated high or low blood pressure and then I would say it doesn't it and then I would say it doesn't it and then I would say it doesn't it doesn't have an age doesn't have an age doesn't have an age actually a funny story is that um the actually a funny story is that um the actually a funny story is that um the house that me and my husband bought was house that me and my husband bought was house that me and my husband bought was owned by um a man who was very known in owned by um a man who was very known in owned by um a man who was very known in the community for um he he was very very the community for um he he was very very the community for um he he was very very old but he had done winter swimming his old but he had done winter swimming his old but he had done winter swimming his whole whole life and one of the last whole whole life and one of the last whole whole life and one of the last things that he also said when he got things that he also said when he got things that he also said when he got very very old is that I will keep winter
1:29very very old is that I will keep winter very very old is that I will keep winter swimming I want to go to the water so swimming I want to go to the water so swimming I want to go to the water so they the club up here went to his house they the club up here went to his house they the club up here went to his house and They Carried him all the way down to and They Carried him all the way down to and They Carried him all the way down to the water and they plunged him into the the water and they plunged him into the the water and they plunged him into the water and up again he didn't have heart water and up again he didn't have heart water and up again he didn't have heart diseases he didn't have any unregulated diseases he didn't have any unregulated diseases he didn't have any unregulated heart rate or anything related to that heart rate or anything related to that heart rate or anything related to that so he could just still do it until his so he could just still do it until his so he could just still do it until his last day um so as long as you don't have last day um so as long as you don't have last day um so as long as you don't have those issues then I think that we can those issues then I think that we can those issues then I think that we can recommend it uh when you go down in age recommend it uh when you go down in age recommend it uh when you go down in age I would say that we would have to think I would say that we would have to think I would say that we would have to think about um the body size uh because about um the body size uh because about um the body size uh because children are just much smaller in in in children are just much smaller in in in children are just much smaller in in in in Mass right and their um Mass ratio uh in Mass right and their um Mass ratio uh in Mass right and their um Mass ratio uh is or Surface to mass ratio is just very is or Surface to mass ratio is just very is or Surface to mass ratio is just very much much much higher compared to an adult and in higher compared to an adult and in higher compared to an adult and in research they have compared there's this
1:30research they have compared there's this research they have compared there's this study where they have compared study where they have compared study where they have compared 12-year-old um kids uh to adults who 12-year-old um kids uh to adults who 12-year-old um kids uh to adults who were in their 30s and looked at how well were in their 30s and looked at how well were in their 30s and looked at how well does does does 12-year-old defend their body 12-year-old defend their body 12-year-old defend their body temperature in cold water compared to temperature in cold water compared to temperature in cold water compared to adults and it seems that the mechanism adults and it seems that the mechanism adults and it seems that the mechanism of how how they do it was different from of how how they do it was different from of how how they do it was different from being a kid and being an adult but they being a kid and being an adult but they being a kid and being an adult but they could for these minutes they did the could for these minutes they did the could for these minutes they did the cold plch um they could stand it and cold plch um they could stand it and cold plch um they could stand it and they could defend the cold but when they they could defend the cold but when they they could defend the cold but when they then got out of the cold water the the then got out of the cold water the the then got out of the cold water the the kids were way colder than the adults and kids were way colder than the adults and kids were way colder than the adults and I think it just makes a lot of sense I think it just makes a lot of sense I think it just makes a lot of sense because they have so much surface but so because they have so much surface but so because they have so much surface but so little Mass to keep them warm so it's little Mass to keep them warm so it's little Mass to keep them warm so it's that ratio that is important to look at that ratio that is important to look at that ratio that is important to look at so when you have a kid that is only 5 so when you have a kid that is only 5 so when you have a kid that is only 5 years old you have a large surface uh to
1:31years old you have a large surface uh to years old you have a large surface uh to mass Rio so that's the so they he she mass Rio so that's the so they he she mass Rio so that's the so they he she would not be able to defend their would not be able to defend their would not be able to defend their temperature as well as an adult because temperature as well as an adult because temperature as well as an adult because there just so much more mass so much there just so much more mass so much there just so much more mass so much more muscle so much better maybe also more muscle so much better maybe also more muscle so much better maybe also temperature regulation so a kid would temperature regulation so a kid would temperature regulation so a kid would need to be very short in the cold water need to be very short in the cold water need to be very short in the cold water if they want to do a c plune then maybe if they want to do a c plune then maybe if they want to do a c plune then maybe just dip and up uh and make sure they just dip and up uh and make sure they just dip and up uh and make sure they can come into heat right after H meaning can come into heat right after H meaning can come into heat right after H meaning into a living room or warm clothes or into a living room or warm clothes or into a living room or warm clothes or something but the face I don't see any something but the face I don't see any something but the face I don't see any problem with that that would be just problem with that that would be just problem with that that would be just great and technically because it's a great and technically because it's a great and technically because it's a cold receptor it would be effective cold receptor it would be effective cold receptor it would be effective right yes exactly yeah when in um right yes exactly yeah when in um right yes exactly yeah when in um Denmark do they typically what is the Denmark do they typically what is the Denmark do they typically what is the age people typically start doing winter age people typically start doing winter age people typically start doing winter swimming um they would typically start swimming um they would typically start swimming um they would typically start winter swimming when people become so winter swimming when people become so winter swimming when people become so like older teenagers because nobody is
1:32like older teenagers because nobody is like older teenagers because nobody is like of course nobody's forced or like of course nobody's forced or like of course nobody's forced or anything to do it here but we have a anything to do it here but we have a anything to do it here but we have a culture uh but we don't see many small culture uh but we don't see many small culture uh but we don't see many small kids um and they cannot become members kids um and they cannot become members kids um and they cannot become members of our winter swimming clubs either so of our winter swimming clubs either so of our winter swimming clubs either so it's you have to be a certain age uh to it's you have to be a certain age uh to it's you have to be a certain age uh to become a member and that is also for become a member and that is also for become a member and that is also for safety uh because hypothermia is a risk safety uh because hypothermia is a risk safety uh because hypothermia is a risk when you have the smaller Mass the when you have the smaller Mass the when you have the smaller Mass the smaller bodies um so winter swimming is smaller bodies um so winter swimming is smaller bodies um so winter swimming is I would say for um for teenagers and and I would say for um for teenagers and and I would say for um for teenagers and and adults um I mean kids in Russia do it so adults um I mean kids in Russia do it so adults um I mean kids in Russia do it so it's like depends on culture I would say it's like depends on culture I would say it's like depends on culture I would say and and how you do that so but you and and how you do that so but you and and how you do that so but you should ask a Russian how they do that should ask a Russian how they do that should ask a Russian how they do that how do you get your kids adapted to this how do you get your kids adapted to this how do you get your kids adapted to this cold water I don't even know if they cold water I don't even know if they cold water I don't even know if they should actually so that's yeah but it's should actually so that's yeah but it's should actually so that's yeah but it's interesting because I talk a lot about interesting because I talk a lot about interesting because I talk a lot about that when our ultimate goal is to raise
1:33that when our ultimate goal is to raise that when our ultimate goal is to raise strong humans they all watch what we are strong humans they all watch what we are strong humans they all watch what we are doing they don't listen to what we say doing they don't listen to what we say doing they don't listen to what we say they watch what we do and if we are they watch what we do and if we are they watch what we do and if we are engaging in these activities which I do engaging in these activities which I do engaging in these activities which I do um you know with the soberg principles um you know with the soberg principles um you know with the soberg principles my kids want to do it and uh I think my kids want to do it and uh I think my kids want to do it and uh I think it's amazing whether they can do it or it's amazing whether they can do it or it's amazing whether they can do it or not at that moment they are seeing it not at that moment they are seeing it not at that moment they are seeing it they are being primed to be interested they are being primed to be interested they are being primed to be interested in the physical nature of themselves the in the physical nature of themselves the in the physical nature of themselves the environment where do you envision the environment where do you envision the environment where do you envision the future going with these environmental future going with these environmental future going with these environmental exposures how would you like to see it exposures how would you like to see it exposures how would you like to see it fit in to health and fit in to health and fit in to health and wellness yeah so I think that's the Cod wellness yeah so I think that's the Cod wellness yeah so I think that's the Cod exposure and heat exposure is definitely exposure and heat exposure is definitely exposure and heat exposure is definitely something that I'm sure will be something that I'm sure will be something that I'm sure will be mainstream um and I think it it is mainstream um and I think it it is mainstream um and I think it it is already moving in that direction but already moving in that direction but already moving in that direction but there are so many people not really there are so many people not really there are so many people not really recognizing it and still think it's like recognizing it and still think it's like recognizing it and still think it's like something funny to do just a funny
1:34something funny to do just a funny something funny to do just a funny activity um and accepting the health of activity um and accepting the health of activity um and accepting the health of it is just as difficult uh as exercise it is just as difficult uh as exercise it is just as difficult uh as exercise actually was back in the 70s I remember actually was back in the 70s I remember actually was back in the 70s I remember when I was in high school seeing a short when I was in high school seeing a short when I was in high school seeing a short um movie clip from the 70s where people um movie clip from the 70s where people um movie clip from the 70s where people were jogging around in California in were jogging around in California in were jogging around in California in small hot pants and I remember the the small hot pants and I remember the the small hot pants and I remember the the palm trees and the the The Voice over palm trees and the the The Voice over palm trees and the the The Voice over said well we are now jogging in said well we are now jogging in said well we are now jogging in California and we can actually see that California and we can actually see that California and we can actually see that people are running around here it's people are running around here it's people are running around here it's crazy it's something called jogging uh crazy it's something called jogging uh crazy it's something called jogging uh is it actually healthy and and there is it actually healthy and and there is it actually healthy and and there were actually polic men driving after were actually polic men driving after were actually polic men driving after people who were running because it people who were running because it people who were running because it seemed so stupid and why would they run seemed so stupid and why would they run seemed so stupid and why would they run if they run they will must be running if they run they will must be running if they run they will must be running from something and um I think that we from something and um I think that we from something and um I think that we can we can look at that and see how can we can look at that and see how can we can look at that and see how research has catched up with that and research has catched up with that and research has catched up with that and shown how healthy it actually is to do shown how healthy it actually is to do shown how healthy it actually is to do exercise and today it is completely H
1:35exercise and today it is completely H exercise and today it is completely H recognized and it's accepted by everyone recognized and it's accepted by everyone recognized and it's accepted by everyone and I think that cold and heat exposure and I think that cold and heat exposure and I think that cold and heat exposure is on the same path but it takes some is on the same path but it takes some is on the same path but it takes some time for people to recognize that oh time for people to recognize that oh time for people to recognize that oh it's not just something funny to do or it's not just something funny to do or it's not just something funny to do or something crazy people do the crazy something crazy people do the crazy something crazy people do the crazy winter swimmers from Denmark yeah I winter swimmers from Denmark yeah I winter swimmers from Denmark yeah I think it'll be recognized in well um Dr think it'll be recognized in well um Dr think it'll be recognized in well um Dr Susanna soberg I'm so grateful for you Susanna soberg I'm so grateful for you Susanna soberg I'm so grateful for you that you joined us I do believe that you that you joined us I do believe that you that you joined us I do believe that you cleared up a bunch of myths and you made cleared up a bunch of myths and you made cleared up a bunch of myths and you made everybody at home happy because now two everybody at home happy because now two everybody at home happy because now two things number one they realize that they things number one they realize that they things number one they realize that they no longer have to cold Plunge at frigid no longer have to cold Plunge at frigid no longer have to cold Plunge at frigid frigid temperatures for long periods of frigid temperatures for long periods of frigid temperatures for long periods of time nor do they have to sit in the time nor do they have to sit in the time nor do they have to sit in the sauna uh also at extreme temperatures sauna uh also at extreme temperatures sauna uh also at extreme temperatures for a long periods of time um I think for a long periods of time um I think for a long periods of time um I think that your work is amazing and you are that your work is amazing and you are that your work is amazing and you are doing so much for the world there is of doing so much for the world there is of doing so much for the world there is of course there's the nutrition and the course there's the nutrition and the course there's the nutrition and the exercise space and the environmental exercise space and the environmental exercise space and the environmental influence space which you have really influence space which you have really influence space which you have really contributed quite a bit to so thank you
1:36contributed quite a bit to so thank you contributed quite a bit to so thank you so much for coming on the show oh thank so much for coming on the show oh thank so much for coming on the show oh thank you so much for letting me coming on you so much for letting me coming on you so much for letting me coming on your show I'm sorry that I I didn't have your show I'm sorry that I I didn't have your show I'm sorry that I I didn't have the chance to to send you actually my my the chance to to send you actually my my the chance to to send you actually my my book because it was so so fast that we book because it was so so fast that we book because it was so so fast that we we got this uh call on um but um if we got this uh call on um but um if we got this uh call on um but um if people want to read more I have a book people want to read more I have a book people want to read more I have a book about it and it's not only about winter about it and it's not only about winter about it and it's not only about winter swimming it's also about sauna so it's swimming it's also about sauna so it's swimming it's also about sauna so it's the combination well we will link all of the combination well we will link all of the combination well we will link all of that and uh I am going to hold you to a that and uh I am going to hold you to a that and uh I am going to hold you to a signed copy considering you will be in signed copy considering you will be in signed copy considering you will be in La so you'll have to send me one of La so you'll have to send me one of La so you'll have to send me one of those and again thank you for all your those and again thank you for all your those and again thank you for all your wonderful work thank you so much wonderful work thank you so much wonderful work thank you so much [Music]