00:00Welcome to the Feel Better Live Better Welcome to the Feel Better Live Better podcast. Our goal is to provide you podcast. Our goal is to provide you podcast. Our goal is to provide you insightful conversations about all insightful conversations about all insightful conversations about all things health and wellness. We dive into things health and wellness. We dive into things health and wellness. We dive into the stories, science, strategies that the stories, science, strategies that the stories, science, strategies that help you optimize your well-being, help you optimize your well-being, help you optimize your well-being, physically, mental, and emotional physically, mental, and emotional physically, mental, and emotional health. Each episode features engaging health. Each episode features engaging health. Each episode features engaging discussions with health experts, real discussions with health experts, real discussions with health experts, real life success stories, and practical life success stories, and practical life success stories, and practical advice to empower you on your wellness advice to empower you on your wellness advice to empower you on your wellness journey. Whether we're breaking down the journey. Whether we're breaking down the journey. Whether we're breaking down the latest medical advancements, exploring latest medical advancements, exploring latest medical advancements, exploring holistic health solutions, or chatting holistic health solutions, or chatting holistic health solutions, or chatting about everyday habits that make a about everyday habits that make a about everyday habits that make a difference, our goal is simple. To help difference, our goal is simple. To help difference, our goal is simple. To help you feel better and live better. Tune in you feel better and live better. Tune in you feel better and live better. Tune in for inspiring narratives, expert for inspiring narratives, expert for inspiring narratives, expert consultations, candid conversations that consultations, candid conversations that consultations, candid conversations that bring health to life, one talk at a bring health to life, one talk at a bring health to life, one talk at a time. time. time. >> If you enjoy our podcast, please like >> If you enjoy our podcast, please like >> If you enjoy our podcast, please like and subscribe and consider becoming a and subscribe and consider becoming a and subscribe and consider becoming a digital subscriber to the Albuquerque digital subscriber to the Albuquerque digital subscriber to the Albuquerque Journal to help us bring you more Journal to help us bring you more Journal to help us bring you more content like this. You can find this content like this. You can find this content like this. You can find this episode and all of our podcasts on the episode and all of our podcasts on the episode and all of our podcasts on the Albuquerque Journal website, Albuquerque Journal website, Albuquerque Journal website, abqjournal.com,
01:00abqjournal.com, abqjournal.com, as well as YouTube, iTunes, and Spotify. as well as YouTube, iTunes, and Spotify. as well as YouTube, iTunes, and Spotify. See the show notes for a discount code See the show notes for a discount code See the show notes for a discount code on a digital subscription. Thank you for on a digital subscription. Thank you for on a digital subscription. Thank you for supporting the Albuquerque Journal, New supporting the Albuquerque Journal, New supporting the Albuquerque Journal, New Mexico's leading news. Mexico's leading news. Mexico's leading news. Hi, I'm Christy Fury, your host of the Hi, I'm Christy Fury, your host of the Hi, I'm Christy Fury, your host of the Feel Better Live Better podcast. Today I Feel Better Live Better podcast. Today I Feel Better Live Better podcast. Today I have Jose and Lawrence, the founders and have Jose and Lawrence, the founders and have Jose and Lawrence, the founders and owner of the Thermo Lab with the newest owner of the Thermo Lab with the newest owner of the Thermo Lab with the newest technology with cold plunges and saunas. technology with cold plunges and saunas. technology with cold plunges and saunas. >> Beyond Health is dedicated to helping >> Beyond Health is dedicated to helping >> Beyond Health is dedicated to helping patients achieve a life of health. Our patients achieve a life of health. Our patients achieve a life of health. Our passion at Beyond Health is transforming passion at Beyond Health is transforming passion at Beyond Health is transforming your health so you can live the very your health so you can live the very your health so you can live the very best life. Beyond Health can be your best life. Beyond Health can be your best life. Beyond Health can be your partner in your journey to optimal partner in your journey to optimal partner in your journey to optimal health. health. health. >> Good morning. I am so excited to have >> Good morning. I am so excited to have >> Good morning. I am so excited to have Lawrence and Jose today as my guests. Lawrence and Jose today as my guests. Lawrence and Jose today as my guests. They are the founders and owners of the They are the founders and owners of the They are the founders and owners of the Therm Moab, one of Albuquerquekey's Therm Moab, one of Albuquerquekey's Therm Moab, one of Albuquerquekey's newest sauna and cold plunge facilities. newest sauna and cold plunge facilities. newest sauna and cold plunge facilities. Today is my goal is to give the Today is my goal is to give the Today is my goal is to give the listeners some particular tips on how to
02:00listeners some particular tips on how to listeners some particular tips on how to use sauna cold plunge therapy and also use sauna cold plunge therapy and also use sauna cold plunge therapy and also explain the longevity benefits from a explain the longevity benefits from a explain the longevity benefits from a mental and physical perspective. mental and physical perspective. mental and physical perspective. Um, so why don't the two of you guys Um, so why don't the two of you guys Um, so why don't the two of you guys kind of introduce yourself and tell me kind of introduce yourself and tell me kind of introduce yourself and tell me how the thermmo lab got started and kind how the thermmo lab got started and kind how the thermmo lab got started and kind of what the inspiration behind it. of what the inspiration behind it. of what the inspiration behind it. >> Sure. Well, thanks thanks Christie for >> Sure. Well, thanks thanks Christie for >> Sure. Well, thanks thanks Christie for having us uh on board here. I guest uh having us uh on board here. I guest uh having us uh on board here. I guest uh for the podcast again. This is awesome. for the podcast again. This is awesome. for the podcast again. This is awesome. Uh Lauren Sedetta is my name. I'm the Uh Lauren Sedetta is my name. I'm the Uh Lauren Sedetta is my name. I'm the founder of the performance ranch and founder of the performance ranch and founder of the performance ranch and this is an addition to the performance this is an addition to the performance this is an addition to the performance ranch. another tool that we we have ranch. another tool that we we have ranch. another tool that we we have found that just working on the mind and found that just working on the mind and found that just working on the mind and working on being calm and present um is working on being calm and present um is working on being calm and present um is really what it led me to develop this really what it led me to develop this really what it led me to develop this project with Jose here helping me. He's project with Jose here helping me. He's project with Jose here helping me. He's he guided me a couple years ago into he guided me a couple years ago into he guided me a couple years ago into getting a a coal punch for my house. And getting a a coal punch for my house. And getting a a coal punch for my house. And it started with a a Rubbermaid stock it started with a a Rubbermaid stock it started with a a Rubbermaid stock tank in the backyard and breaking ice to tank in the backyard and breaking ice to tank in the backyard and breaking ice to a shipping container now that has three a shipping container now that has three a shipping container now that has three tubs that are variable temperature and
03:00tubs that are variable temperature and tubs that are variable temperature and controlled and a eight person sauna. So controlled and a eight person sauna. So controlled and a eight person sauna. So it's it's evolved a lot. But for me what it's it's evolved a lot. But for me what it's it's evolved a lot. But for me what I have seen is just the the change of I have seen is just the the change of I have seen is just the the change of how my everything is with cold with cold how my everything is with cold with cold how my everything is with cold with cold plunge. uh my ability to relax, my plunge. uh my ability to relax, my plunge. uh my ability to relax, my ability to speak more clear, my ability ability to speak more clear, my ability ability to speak more clear, my ability to not get angry on the road, like a lot to not get angry on the road, like a lot to not get angry on the road, like a lot of things happened as I started using of things happened as I started using of things happened as I started using this thing because one of the biggest this thing because one of the biggest this thing because one of the biggest fears I had as a kid was cold water. And fears I had as a kid was cold water. And fears I had as a kid was cold water. And I started to think back to times of why I started to think back to times of why I started to think back to times of why it was because I got thrown into the it was because I got thrown into the it was because I got thrown into the waterfalls one time in in Nambbe in the waterfalls one time in in Nambbe in the waterfalls one time in in Nambbe in the reservation where I grew up at and that reservation where I grew up at and that reservation where I grew up at and that was why when I was a little kid. So I was why when I was a little kid. So I was why when I was a little kid. So I had to flash back why it was and it was had to flash back why it was and it was had to flash back why it was and it was I was a little guy. So, ever since then, I was a little guy. So, ever since then, I was a little guy. So, ever since then, I've been kind of fearful of it and I I've been kind of fearful of it and I I've been kind of fearful of it and I went to the Navy, couldn't swim. went to the Navy, couldn't swim. went to the Navy, couldn't swim. >> Um, so it's all led to this, but yeah, >> Um, so it's all led to this, but yeah, >> Um, so it's all led to this, but yeah, that's that's where that's that's where that's that's where >> so it's a long a long uh story, but >> so it's a long a long uh story, but >> so it's a long a long uh story, but >> yeah. >> yeah. >> yeah. >> Well, Christy, thanks for having us. Um, >> Well, Christy, thanks for having us. Um, >> Well, Christy, thanks for having us. Um, I'm excited to be able to share what I'm excited to be able to share what I'm excited to be able to share what we're doing at Thermal Lab. My name is we're doing at Thermal Lab. My name is we're doing at Thermal Lab. My name is Jose Morisma.
04:00Jose Morisma. Jose Morisma. >> I've been a clinical exercise >> I've been a clinical exercise >> I've been a clinical exercise physiologist for 35 years. My practice physiologist for 35 years. My practice physiologist for 35 years. My practice is pretty broad and I've done it a long is pretty broad and I've done it a long is pretty broad and I've done it a long time, so it's evolved. and I started time, so it's evolved. and I started time, so it's evolved. and I started working at places like the Olympic working at places like the Olympic working at places like the Olympic Training Center with the NFL on the Training Center with the NFL on the Training Center with the NFL on the physical aspects of performance, but physical aspects of performance, but physical aspects of performance, but I've moved more into the sports I've moved more into the sports I've moved more into the sports psychology and even transformed into psychology and even transformed into psychology and even transformed into well-being and preventative medicine. well-being and preventative medicine. well-being and preventative medicine. So, I work with aging, uh, dementia So, I work with aging, uh, dementia So, I work with aging, uh, dementia prevention, metabolic disease, those prevention, metabolic disease, those prevention, metabolic disease, those kinds of things. But I still work with kinds of things. But I still work with kinds of things. But I still work with Olympic athletes. In fact, I Olympic athletes. In fact, I Olympic athletes. In fact, I >> just the last two days I've worked with >> just the last two days I've worked with >> just the last two days I've worked with Olympians that have gold, silver, and Olympians that have gold, silver, and Olympians that have gold, silver, and medal. So, it's a lot of fun. And and medal. So, it's a lot of fun. And and medal. So, it's a lot of fun. And and really the thermal lab came out of that really the thermal lab came out of that really the thermal lab came out of that kind of curiosity that I have to kind of curiosity that I have to kind of curiosity that I have to understand how we do better. Um hardest understand how we do better. Um hardest understand how we do better. Um hardest game we play is life. So how we show up game we play is life. So how we show up game we play is life. So how we show up has a physical and psychological aspect has a physical and psychological aspect has a physical and psychological aspect and emotional aspect. And I got tapped and emotional aspect. And I got tapped and emotional aspect. And I got tapped into um studies on sauna originally 20 into um studies on sauna originally 20 into um studies on sauna originally 20 years ago because these studies are years ago because these studies are years ago because these studies are pretty old and there are a lot of new pretty old and there are a lot of new pretty old and there are a lot of new ones coming out right now and you see it ones coming out right now and you see it ones coming out right now and you see it kind of in the zeitgeist now with guys
05:00kind of in the zeitgeist now with guys kind of in the zeitgeist now with guys like Joe Rogan talking about it like Joe Rogan talking about it like Joe Rogan talking about it >> and so hopefully we can kind of >> and so hopefully we can kind of >> and so hopefully we can kind of demystify what this is and see how it um demystify what this is and see how it um demystify what this is and see how it um actually can benefit the average person actually can benefit the average person actually can benefit the average person and somebody that's trying to achieve and somebody that's trying to achieve and somebody that's trying to achieve more whether it's in business or in more whether it's in business or in more whether it's in business or in sport doesn't matter. So that's our goal sport doesn't matter. So that's our goal sport doesn't matter. So that's our goal is that we want to share what we're is that we want to share what we're is that we want to share what we're doing there and why it's going to be doing there and why it's going to be doing there and why it's going to be different at Performance Ranch or at the different at Performance Ranch or at the different at Performance Ranch or at the Thermal Lab because we actually are Thermal Lab because we actually are Thermal Lab because we actually are going to teach you, support you so that going to teach you, support you so that going to teach you, support you so that you can use this tool properly for your you can use this tool properly for your you can use this tool properly for your goals and needs. goals and needs. goals and needs. >> Yeah. So Jose, a question for you. What >> Yeah. So Jose, a question for you. What >> Yeah. So Jose, a question for you. What makes sauna and cold plunge such a makes sauna and cold plunge such a makes sauna and cold plunge such a powerful tool in the world of powerful tool in the world of powerful tool in the world of performance, recovery, longevity? And I performance, recovery, longevity? And I performance, recovery, longevity? And I know that's a very know that's a very know that's a very >> it's broad, but that's cool. That's I >> it's broad, but that's cool. That's I >> it's broad, but that's cool. That's I like broad. like broad. like broad. >> Yeah. I like so um and I you know and I >> Yeah. I like so um and I you know and I >> Yeah. I like so um and I you know and I because I really want our viewers to you because I really want our viewers to you because I really want our viewers to you know I hope through this um podcast that know I hope through this um podcast that know I hope through this um podcast that we can really give them some tools that we can really give them some tools that we can really give them some tools that either they can hopefully come sign up either they can hopefully come sign up either they can hopefully come sign up for a um program with you guys at for a um program with you guys at for a um program with you guys at Thermal Lab or also just to do it better Thermal Lab or also just to do it better Thermal Lab or also just to do it better at home. at home. at home. >> Yeah. Fantastic. I think we can do that.
06:00>> Yeah. Fantastic. I think we can do that. >> Yeah. Fantastic. I think we can do that. >> Okay. >> Okay. >> Okay. >> Um so why is this good for you? So we're >> Um so why is this good for you? So we're >> Um so why is this good for you? So we're physical creatures, right? We're physical creatures, right? We're physical creatures, right? We're animals. Um, and we live in a modern animals. Um, and we live in a modern animals. Um, and we live in a modern world and a lot of our suffering comes world and a lot of our suffering comes world and a lot of our suffering comes from that, whether it's our, you know, from that, whether it's our, you know, from that, whether it's our, you know, sedentary lifestyles or even just kind sedentary lifestyles or even just kind sedentary lifestyles or even just kind of our everyday way of living. A lot of of our everyday way of living. A lot of of our everyday way of living. A lot of distraction. Um, and but we have distraction. Um, and but we have distraction. Um, and but we have biological mechanisms that are designed biological mechanisms that are designed biological mechanisms that are designed to engage the environment, right? And to engage the environment, right? And to engage the environment, right? And when we do that, we actually optimize or when we do that, we actually optimize or when we do that, we actually optimize or we level up our physiology because our we level up our physiology because our we level up our physiology because our bodies are designed to survive and bodies are designed to survive and bodies are designed to survive and actually um adapt to meet challenges. actually um adapt to meet challenges. actually um adapt to meet challenges. One of the things that that's happened One of the things that that's happened One of the things that that's happened in modernity is we have climate in modernity is we have climate in modernity is we have climate controlled environments. controlled environments. controlled environments. >> So we're we're pretty comfortable all >> So we're we're pretty comfortable all >> So we're we're pretty comfortable all the time and there's no growth and the time and there's no growth and the time and there's no growth and discomfort. discomfort. discomfort. >> And uh if we start looking at some of >> And uh if we start looking at some of >> And uh if we start looking at some of the research and data how this impacts the research and data how this impacts the research and data how this impacts us in health um we go to the original us in health um we go to the original us in health um we go to the original studies that were done in Scandinavia studies that were done in Scandinavia studies that were done in Scandinavia and Russia on sauna and these are and Russia on sauna and these are and Russia on sauna and these are traditions social traditions that are traditions social traditions that are traditions social traditions that are thousands of years old. Um but in these
07:00thousands of years old. Um but in these thousands of years old. Um but in these studies some interesting stuff started studies some interesting stuff started studies some interesting stuff started to show up. So one is people that sauna to show up. So one is people that sauna to show up. So one is people that sauna uh with consistency over time um for uh with consistency over time um for uh with consistency over time um for example it's been shown that they die example it's been shown that they die example it's been shown that they die from all cause so all cause mortality from all cause so all cause mortality from all cause so all cause mortality from whatever it is about 40% less. from whatever it is about 40% less. from whatever it is about 40% less. >> Correct. >> Correct. >> Correct. >> Right. And this is dose dependent >> Right. And this is dose dependent >> Right. And this is dose dependent meaning the more often you do it you meaning the more often you do it you meaning the more often you do it you actually get more of a benefit. And actually get more of a benefit. And actually get more of a benefit. And again not that more is always better again not that more is always better again not that more is always better it's that they do it in a particular way it's that they do it in a particular way it's that they do it in a particular way if that makes sense. So, for example, a if that makes sense. So, for example, a if that makes sense. So, for example, a threshold amount of sun exposure to get threshold amount of sun exposure to get threshold amount of sun exposure to get the majority of that kind of benefit. the majority of that kind of benefit. the majority of that kind of benefit. And I'll explain why you're getting And I'll explain why you're getting And I'll explain why you're getting these benefits and why you're not these benefits and why you're not these benefits and why you're not getting them in modern living getting them in modern living getting them in modern living >> um is about they've got it down to 57 >> um is about they've got it down to 57 >> um is about they've got it down to 57 minutes. So, three 19 minute sessions a minutes. So, three 19 minute sessions a minutes. So, three 19 minute sessions a week week week >> total for this >> total for this >> total for this >> total for a week. So, in a seven-day >> total for a week. So, in a seven-day >> total for a week. So, in a seven-day period, if you went to the sauna, you period, if you went to the sauna, you period, if you went to the sauna, you got in a sauna about 175 degrees. got in a sauna about 175 degrees. got in a sauna about 175 degrees. >> Right? And here I I want to dispel a >> Right? And here I I want to dispel a >> Right? And here I I want to dispel a myth um or again clarify a little bit myth um or again clarify a little bit myth um or again clarify a little bit about what kind of sauna is better for about what kind of sauna is better for about what kind of sauna is better for you. So we're talking about Finnish
08:00you. So we're talking about Finnish you. So we're talking about Finnish sauna. That's what they call it. Could sauna. That's what they call it. Could sauna. That's what they call it. Could be Swedish sauna or Russian sauna. It's be Swedish sauna or Russian sauna. It's be Swedish sauna or Russian sauna. It's the same thing. These are dry hot saunas the same thing. These are dry hot saunas the same thing. These are dry hot saunas that force your body's core temperature that force your body's core temperature that force your body's core temperature up, up, up, >> right? So uncomfortable. These are not >> right? So uncomfortable. These are not >> right? So uncomfortable. These are not uh infrared saunas because infrared uh infrared saunas because infrared uh infrared saunas because infrared sauna does not do that. sauna does not do that. sauna does not do that. >> I will give a nod to infrared sauna >> I will give a nod to infrared sauna >> I will give a nod to infrared sauna because there are benefits. Infrared because there are benefits. Infrared because there are benefits. Infrared light, again, another modernity thing. light, again, another modernity thing. light, again, another modernity thing. We don't go out in the sun as much. We don't go out in the sun as much. We don't go out in the sun as much. We're afraid of all kinds of things, We're afraid of all kinds of things, We're afraid of all kinds of things, >> but that's actually more natural and >> but that's actually more natural and >> but that's actually more natural and very important. So, you get benefits very important. So, you get benefits very important. So, you get benefits from infrared sauna. But if you're from infrared sauna. But if you're from infrared sauna. But if you're looking for the ones we're talking looking for the ones we're talking looking for the ones we're talking about, about, about, >> it it has to be a Finnish or Swedish >> it it has to be a Finnish or Swedish >> it it has to be a Finnish or Swedish style sauna, okay? style sauna, okay? style sauna, okay? >> Which is core temperature goes up. And >> Which is core temperature goes up. And >> Which is core temperature goes up. And the threshold temperature is about 175 the threshold temperature is about 175 the threshold temperature is about 175 degrees. Like we will often run it at degrees. Like we will often run it at degrees. Like we will often run it at 190 degrees. And that there are some 190 degrees. And that there are some 190 degrees. And that there are some reasons to do that. a little bit more of reasons to do that. a little bit more of reasons to do that. a little bit more of a challenge to the body a challenge to the body a challenge to the body >> physically and mentally. >> physically and mentally. >> physically and mentally. >> Okay. >> Okay. >> But if you're somebody that's starting >> But if you're somebody that's starting >> But if you're somebody that's starting out, you know, 175 degrees is tolerable. out, you know, 175 degrees is tolerable. out, you know, 175 degrees is tolerable. And you might spend, you know, 9 minutes And you might spend, you know, 9 minutes And you might spend, you know, 9 minutes and then come out, recover a little bit, and then come out, recover a little bit, and then come out, recover a little bit, and then do another, you know, nine
09:00and then do another, you know, nine and then do another, you know, nine minutes or so. minutes or so. minutes or so. >> So, is that 175 for male and female? >> So, is that 175 for male and female? >> So, is that 175 for male and female? >> Male and female. Yeah. >> Male and female. Yeah. >> Male and female. Yeah. >> And then just to clarify, 19 minutes >> And then just to clarify, 19 minutes >> And then just to clarify, 19 minutes three times a week. three times a week. three times a week. >> Three times a week. And then you start >> Three times a week. And then you start >> Three times a week. And then you start seeing these benefits. And what's cool seeing these benefits. And what's cool seeing these benefits. And what's cool about these benefits, they were done on about these benefits, they were done on about these benefits, they were done on huge populations, almost a million huge populations, almost a million huge populations, almost a million people followed for over 20 years. So people followed for over 20 years. So people followed for over 20 years. So these are high quality studies. They're these are high quality studies. They're these are high quality studies. They're giving us a lot of information on why giving us a lot of information on why giving us a lot of information on why this might be valuable. this might be valuable. this might be valuable. >> And you know, some of the benefits >> And you know, some of the benefits >> And you know, some of the benefits really are is that so when we're exposed really are is that so when we're exposed really are is that so when we're exposed to heat, our body has an adaptive to heat, our body has an adaptive to heat, our body has an adaptive response to it because it's a challenge. response to it because it's a challenge. response to it because it's a challenge. It thinks it's going to die, right? This It thinks it's going to die, right? This It thinks it's going to die, right? This super hot. I got to get out of this super hot. I got to get out of this super hot. I got to get out of this situation, you know, because heat situation, you know, because heat situation, you know, because heat stroke's real. stroke's real. stroke's real. >> Yep. folks. Yeah. But what we're doing >> Yep. folks. Yeah. But what we're doing >> Yep. folks. Yeah. But what we're doing is we're applying a dose in a controlled is we're applying a dose in a controlled is we're applying a dose in a controlled safe way, safe way, safe way, >> if that makes sense. >> if that makes sense. >> if that makes sense. >> So we expose you to heat and your body >> So we expose you to heat and your body >> So we expose you to heat and your body actually starts responding. One of the actually starts responding. One of the actually starts responding. One of the things it does is um we get things it does is um we get things it does is um we get vasoddilation. So your entire vasoddilation. So your entire vasoddilation. So your entire circulatory system opens up because it circulatory system opens up because it circulatory system opens up because it wants to dissipate heat. wants to dissipate heat. wants to dissipate heat. >> Yeah. >> Yeah. >> Yeah. >> That's like exercise for your vascular >> That's like exercise for your vascular >> That's like exercise for your vascular system. And they're finding that
10:00system. And they're finding that system. And they're finding that actually benefits your heart. In fact, actually benefits your heart. In fact, actually benefits your heart. In fact, if you're sitting in a sauna about 175 if you're sitting in a sauna about 175 if you're sitting in a sauna about 175 degrees, you're getting what's called degrees, you're getting what's called degrees, you're getting what's called zone two training. So uh a moderate zone two training. So uh a moderate zone two training. So uh a moderate cardiovascular exercise benefit. cardiovascular exercise benefit. cardiovascular exercise benefit. >> Yeah. >> Yeah. >> And so we all know that exercise is good >> And so we all know that exercise is good >> And so we all know that exercise is good for us and it's challenge. Same thing for us and it's challenge. Same thing for us and it's challenge. Same thing you're getting it in the sauna. you're getting it in the sauna. you're getting it in the sauna. >> When we get that vaso dilation, it's >> When we get that vaso dilation, it's >> When we get that vaso dilation, it's also helping with the elasticity of the also helping with the elasticity of the also helping with the elasticity of the arteries. So hardening of the arteries, arteries. So hardening of the arteries, arteries. So hardening of the arteries, elasticity of the arteries. You want elasticity of the arteries. You want elasticity of the arteries. You want elastic arteries. elastic arteries. elastic arteries. >> And so it helps with that. And to help >> And so it helps with that. And to help >> And so it helps with that. And to help support the elasticity and the support the elasticity and the support the elasticity and the efficiency of the body, your body efficiency of the body, your body efficiency of the body, your body produces things like heat shock proteins produces things like heat shock proteins produces things like heat shock proteins which are anti-inflammatory. which are anti-inflammatory. which are anti-inflammatory. Yeah. Yeah. Yeah. >> The other benefits that have been and >> The other benefits that have been and >> The other benefits that have been and this has evolved over time. These this has evolved over time. These this has evolved over time. These weren't known in the older studies, but weren't known in the older studies, but weren't known in the older studies, but now we see now we see now we see >> when we get out of the sauna a little >> when we get out of the sauna a little >> when we get out of the sauna a little bit later, our gut starts producing more bit later, our gut starts producing more bit later, our gut starts producing more serotonin, serotonin, serotonin, >> right? So serotonin, right? This is a >> right? So serotonin, right? This is a >> right? So serotonin, right? This is a hormone hormone hormone >> that affects our mood >> that affects our mood >> that affects our mood >> and it really makes us feel a little bit >> and it really makes us feel a little bit >> and it really makes us feel a little bit more settled, calm, belonging. These are more settled, calm, belonging. These are more settled, calm, belonging. These are the kind of things that are associated. the kind of things that are associated. the kind of things that are associated. In fact, for depression,
11:00In fact, for depression, In fact, for depression, >> um, you know, most of the pharmaceutical >> um, you know, most of the pharmaceutical >> um, you know, most of the pharmaceutical drugs that are used are SSRI, serotonin, drugs that are used are SSRI, serotonin, drugs that are used are SSRI, serotonin, right? serotonin. They're trying to right? serotonin. They're trying to right? serotonin. They're trying to stipulate these sensors. You get that stipulate these sensors. You get that stipulate these sensors. You get that from sauna. So, we're seeing some pretty from sauna. So, we're seeing some pretty from sauna. So, we're seeing some pretty elegant studies showing that um people elegant studies showing that um people elegant studies showing that um people with depression, even um clinical with depression, even um clinical with depression, even um clinical treatment resistant depression, that treatment resistant depression, that treatment resistant depression, that they're getting benefits and relief. they're getting benefits and relief. they're getting benefits and relief. >> And I mean, I I won't go on and on, but >> And I mean, I I won't go on and on, but >> And I mean, I I won't go on and on, but it's it's it's >> I do want to because that was one of my >> I do want to because that was one of my >> I do want to because that was one of my um as far as the cardiovascular system. um as far as the cardiovascular system. um as far as the cardiovascular system. I think you did a I think you did a I think you did a >> wonderful job explaining the >> wonderful job explaining the >> wonderful job explaining the cardiovascular the benefits of that. But cardiovascular the benefits of that. But cardiovascular the benefits of that. But let's go down from a from a let's go down from a from a let's go down from a from a detoxification. detoxification. detoxification. You touched a little bit on the You touched a little bit on the You touched a little bit on the circulation, but I want to touch circulation, but I want to touch circulation, but I want to touch >> you want to talk about detox >> you want to talk about detox >> you want to talk about detox >> a little not but yes and then um detox >> a little not but yes and then um detox >> a little not but yes and then um detox circul and then also the metabolic rate. circul and then also the metabolic rate. circul and then also the metabolic rate. >> Yeah. >> Yeah. >> Okay. Well, let's Yeah, let's talk about >> Okay. Well, let's Yeah, let's talk about >> Okay. Well, let's Yeah, let's talk about >> and again you did a wonderful job >> and again you did a wonderful job >> and again you did a wonderful job >> because I I really wanted our listeners >> because I I really wanted our listeners >> because I I really wanted our listeners to understand the cardiovascular Yeah. to understand the cardiovascular Yeah. to understand the cardiovascular Yeah. >> Um even people with known heart disease.
12:00>> Um even people with known heart disease. >> Um even people with known heart disease. I think that's I think that's I think that's >> you find benefit in those as long as >> you find benefit in those as long as >> you find benefit in those as long as you're cleared by your doctor, right? We you're cleared by your doctor, right? We you're cleared by your doctor, right? We always want that. We want to be safe, always want that. We want to be safe, always want that. We want to be safe, but if they say, "Hey, this is cool." but if they say, "Hey, this is cool." but if they say, "Hey, this is cool." And typically if you can exercise, you And typically if you can exercise, you And typically if you can exercise, you can actually do sauna. can actually do sauna. can actually do sauna. >> And that touches back on that all cause >> And that touches back on that all cause >> And that touches back on that all cause mortality thing. mortality thing. mortality thing. >> Um, >> Um, >> Um, >> you know, for all causes about 40 some >> you know, for all causes about 40 some >> you know, for all causes about 40 some odd percent about 51% reduction in all odd percent about 51% reduction in all odd percent about 51% reduction in all cardiovascular events or mortality from cardiovascular events or mortality from cardiovascular events or mortality from from heart disease. So that's from heart disease. So that's from heart disease. So that's significant. There is no pill, there is significant. There is no pill, there is significant. There is no pill, there is no drug that actually does that. the no drug that actually does that. the no drug that actually does that. the number one killer. number one killer. number one killer. >> Number one killer. So, if you think in >> Number one killer. So, if you think in >> Number one killer. So, if you think in those terms, this is pretty inexpensive those terms, this is pretty inexpensive those terms, this is pretty inexpensive because there aren't any side effects because there aren't any side effects because there aren't any side effects from this either. from this either. from this either. >> And so, whether you're thinking about >> And so, whether you're thinking about >> And so, whether you're thinking about prevention, you're concerned about heart prevention, you're concerned about heart prevention, you're concerned about heart disease, or you've even had um you know, disease, or you've even had um you know, disease, or you've even had um you know, a diagnosis of heart disease, there's a a diagnosis of heart disease, there's a a diagnosis of heart disease, there's a benefit across the board in this. benefit across the board in this. benefit across the board in this. >> Um so, we want to talk about a little >> Um so, we want to talk about a little >> Um so, we want to talk about a little bit about metabolism bit about metabolism bit about metabolism or let's talk about detox just very or let's talk about detox just very or let's talk about detox just very quickly. So, your body, you know, you quickly. So, your body, you know, you quickly. So, your body, you know, you hear about these detox diets and blah hear about these detox diets and blah hear about these detox diets and blah blah blah blah. Your body is always blah blah blah. Your body is always blah blah blah. Your body is always detoxing because one, we make metabolic
13:00detoxing because one, we make metabolic detoxing because one, we make metabolic waste. When our body's physiology is waste. When our body's physiology is waste. When our body's physiology is making energy and so forth and making energy and so forth and making energy and so forth and digestion, all the things, muscle digestion, all the things, muscle digestion, all the things, muscle contraction, we make waste products and contraction, we make waste products and contraction, we make waste products and our body cleans them out through the our body cleans them out through the our body cleans them out through the endocrine system, right? endocrine system, right? endocrine system, right? >> And um when we sauna, we actually start >> And um when we sauna, we actually start >> And um when we sauna, we actually start sweating. And sweating is a way your sweating. And sweating is a way your sweating. And sweating is a way your body naturally detoxes. And it's one of body naturally detoxes. And it's one of body naturally detoxes. And it's one of the best ways to get rid of that waste a the best ways to get rid of that waste a the best ways to get rid of that waste a little bit quicker. little bit quicker. little bit quicker. >> Um not to mention, we have environmental >> Um not to mention, we have environmental >> Um not to mention, we have environmental waste. Y waste. Y waste. Y >> ingesting microplastics right here. >> ingesting microplastics right here. >> ingesting microplastics right here. Okay. Okay. Okay. >> Um but it's been seen it actually >> Um but it's been seen it actually >> Um but it's been seen it actually releases things or heavy metals. These releases things or heavy metals. These releases things or heavy metals. These are things we're exposed to. They're are things we're exposed to. They're are things we're exposed to. They're everywhere everywhere everywhere >> and they do have an impact in our health >> and they do have an impact in our health >> and they do have an impact in our health and so it's much easier to remove them and so it's much easier to remove them and so it's much easier to remove them and we're helping our body's natural and we're helping our body's natural and we're helping our body's natural systems to actually do it. So I I systems to actually do it. So I I systems to actually do it. So I I thought that was important. thought that was important. thought that was important. >> Um the other thing is um our heating and >> Um the other thing is um our heating and >> Um the other thing is um our heating and cooling systems, they're really not cooling systems, they're really not cooling systems, they're really not redundant. they run through similar redundant. they run through similar redundant. they run through similar pathways pathways pathways >> and um metabolism is the energy that we >> and um metabolism is the energy that we >> and um metabolism is the energy that we use to do that. So it does stimulate use to do that. So it does stimulate use to do that. So it does stimulate metabolic function
14:00metabolic function metabolic function >> and that comes down to mitochondria. So >> and that comes down to mitochondria. So >> and that comes down to mitochondria. So in every cell in your body if you guys in every cell in your body if you guys in every cell in your body if you guys remember high school remember high school remember high school >> biology we have these little organels >> biology we have these little organels >> biology we have these little organels they look like a kidney bean kind of and they look like a kidney bean kind of and they look like a kidney bean kind of and they make they literally make the they make they literally make the they make they literally make the currency which is called ATP of life. currency which is called ATP of life. currency which is called ATP of life. Yeah. It's energy. It's like the fuel Yeah. It's energy. It's like the fuel Yeah. It's energy. It's like the fuel that we use. Yeah. that we use. Yeah. that we use. Yeah. >> And every major disease that we're >> And every major disease that we're >> And every major disease that we're worried about, whether it's heart worried about, whether it's heart worried about, whether it's heart disease, dementia, cancer even, these disease, dementia, cancer even, these disease, dementia, cancer even, these are all metabolically rooted. Yeah. are all metabolically rooted. Yeah. are all metabolically rooted. Yeah. >> And so when we um when we do heat and >> And so when we um when we do heat and >> And so when we um when we do heat and cold stimulation, we're actually cold stimulation, we're actually cold stimulation, we're actually challenging the mitochondria to produce challenging the mitochondria to produce challenging the mitochondria to produce energy for the processes that are energy for the processes that are energy for the processes that are involved. And cold has a little bit involved. And cold has a little bit involved. And cold has a little bit different effect, which we'll talk different effect, which we'll talk different effect, which we'll talk about. about. about. >> But what happens is the mitochondria has >> But what happens is the mitochondria has >> But what happens is the mitochondria has to work. Um, and if they don't, you to work. Um, and if they don't, you to work. Um, and if they don't, you know, if they're doing their job, great. know, if they're doing their job, great. know, if they're doing their job, great. If they're not, they'll either get If they're not, they'll either get If they're not, they'll either get repaired or they'll get broken down repaired or they'll get broken down repaired or they'll get broken down through a mechanism called apoptosis, through a mechanism called apoptosis, through a mechanism called apoptosis, and your body turns them into proteins, and your body turns them into proteins, and your body turns them into proteins, and then it will actually trigger and then it will actually trigger and then it will actually trigger something called mitochondrial something called mitochondrial something called mitochondrial biogenesis. So, new mitochondria. That's biogenesis. So, new mitochondria. That's biogenesis. So, new mitochondria. That's a byproduct of exercise as well.
15:00a byproduct of exercise as well. a byproduct of exercise as well. >> What does this mean for you? It actually >> What does this mean for you? It actually >> What does this mean for you? It actually improves cognitive health, physical improves cognitive health, physical improves cognitive health, physical health, energy, mood, all these things health, energy, mood, all these things health, energy, mood, all these things are happening um from these fluctuations are happening um from these fluctuations are happening um from these fluctuations in temperatures which we don't get. in temperatures which we don't get. in temperatures which we don't get. Right? So again like being sedentary, we Right? So again like being sedentary, we Right? So again like being sedentary, we also need to challenge ourselves through also need to challenge ourselves through also need to challenge ourselves through thermal exercise. thermal exercise. thermal exercise. >> So what's the concern? I think and and I >> So what's the concern? I think and and I >> So what's the concern? I think and and I would assume you guys kind of So fasting would assume you guys kind of So fasting would assume you guys kind of So fasting is the new fad. is the new fad. is the new fad. >> Everybody's doing it, right? And I think >> Everybody's doing it, right? And I think >> Everybody's doing it, right? And I think there's a place and there's a place not there's a place and there's a place not there's a place and there's a place not to do it. I think we all but so if you to do it. I think we all but so if you to do it. I think we all but so if you have so if a viewer is fasting, have so if a viewer is fasting, have so if a viewer is fasting, >> what are the concerns of sauna? >> what are the concerns of sauna? >> what are the concerns of sauna? >> So what are the concerns >> So what are the concerns >> So what are the concerns >> or is there I guess >> or is there I guess >> or is there I guess >> Yeah. So again, if you're new to fasting >> Yeah. So again, if you're new to fasting >> Yeah. So again, if you're new to fasting or you're fasting, what some of the or you're fasting, what some of the or you're fasting, what some of the biggest early kind of issues biggest early kind of issues biggest early kind of issues >> or would you want to fat would you want >> or would you want to fat would you want >> or would you want to fat would you want to do on a on a long fast? to do on a on a long fast? to do on a on a long fast? >> You could. You could. So absolutely. In >> You could. You could. So absolutely. In >> You could. You could. So absolutely. In fact, some people do that intentionally fact, some people do that intentionally fact, some people do that intentionally in a process trying to heal their in a process trying to heal their in a process trying to heal their bodies, for example, if they have some bodies, for example, if they have some bodies, for example, if they have some disease process or even if you're just disease process or even if you're just disease process or even if you're just trying to get leaner. Um but what
16:00trying to get leaner. Um but what trying to get leaner. Um but what happens is is often people um we're not happens is is often people um we're not happens is is often people um we're not very flexible, metabolically flexible, very flexible, metabolically flexible, very flexible, metabolically flexible, right? Yeah. And fasting is one way we right? Yeah. And fasting is one way we right? Yeah. And fasting is one way we can actually improve that flexibility. can actually improve that flexibility. can actually improve that flexibility. Yeah. Because your body makes its own Yeah. Because your body makes its own Yeah. Because your body makes its own fuel. Um fuel. Um fuel. Um >> the ATP. >> the ATP. >> the ATP. >> Yeah. Yeah. And so we make glucose, >> Yeah. Yeah. And so we make glucose, >> Yeah. Yeah. And so we make glucose, gluconneogenesis. Um and when we fast gluconneogenesis. Um and when we fast gluconneogenesis. Um and when we fast that can actually rev up our systems and that can actually rev up our systems and that can actually rev up our systems and we don't get the we don't get the we don't get the >> um blood sugar crashes that are typical >> um blood sugar crashes that are typical >> um blood sugar crashes that are typical when we're not eating and then we're when we're not eating and then we're when we're not eating and then we're chasing food all day long and we're kind chasing food all day long and we're kind chasing food all day long and we're kind of feeling crazy. of feeling crazy. of feeling crazy. >> Um but one of the things that could >> Um but one of the things that could >> Um but one of the things that could happen is you could well could affect happen is you could well could affect happen is you could well could affect your blood pressure, low blood pressure. your blood pressure, low blood pressure. your blood pressure, low blood pressure. or you could have lower um glucose or you could have lower um glucose or you could have lower um glucose levels which could make you feel dizzy. levels which could make you feel dizzy. levels which could make you feel dizzy. So those are kind of the things that you So those are kind of the things that you So those are kind of the things that you would look out for. would look out for. would look out for. >> So just common sense, >> So just common sense, >> So just common sense, >> just common sense. If you feel dizzy, >> just common sense. If you feel dizzy, >> just common sense. If you feel dizzy, get out, you know, have somebody help get out, you know, have somebody help get out, you know, have somebody help you if if you're new to it and then go you if if you're new to it and then go you if if you're new to it and then go short short bouts like five minutes. short short bouts like five minutes. short short bouts like five minutes. >> Yeah. >> Yeah. >> Then work your way up to 10 and you can >> Then work your way up to 10 and you can >> Then work your way up to 10 and you can work your way up to, you know, 20 work your way up to, you know, 20 work your way up to, you know, 20 minutes. minutes. minutes. >> So would someone if is it better to >> So would someone if is it better to >> So would someone if is it better to start with the time target or to start start with the time target or to start start with the time target or to start with the uh the the uh temperature
17:00with the uh the the uh temperature with the uh the the uh temperature target target target >> combo? Okay. >> combo? Okay. >> combo? Okay. >> Yeah. So, 175 threshold temperature >> Yeah. So, 175 threshold temperature >> Yeah. So, 175 threshold temperature because that gives you that's enough because that gives you that's enough because that gives you that's enough heat to actually elicit this response. heat to actually elicit this response. heat to actually elicit this response. If you're at 165, you're really not If you're at 165, you're really not If you're at 165, you're really not going to get that kind of response. going to get that kind of response. going to get that kind of response. >> So, like maybe three minutes. Say I'm >> So, like maybe three minutes. Say I'm >> So, like maybe three minutes. Say I'm just five minutes. Five. Again, this is just five minutes. Five. Again, this is just five minutes. Five. Again, this is not a competition. It's self exploration not a competition. It's self exploration not a competition. It's self exploration and and using common sense to build your and and using common sense to build your and and using common sense to build your tolerance up because it'll be tolerance up because it'll be tolerance up because it'll be uncomfortable for most of most people if uncomfortable for most of most people if uncomfortable for most of most people if you're not used to it. you're not used to it. you're not used to it. >> Yeah. Um, so I think it's fine if you're >> Yeah. Um, so I think it's fine if you're >> Yeah. Um, so I think it's fine if you're doing it when you're fasting, just be, doing it when you're fasting, just be, doing it when you're fasting, just be, you know, cautious about it, be mindful you know, cautious about it, be mindful you know, cautious about it, be mindful about it. about it. about it. >> Yeah. >> Yeah. >> Um, I think you touched on, um, the >> Um, I think you touched on, um, the >> Um, I think you touched on, um, the mental health aspect. mental health aspect. mental health aspect. >> Uh, but, you know, let's also briefly >> Uh, but, you know, let's also briefly >> Uh, but, you know, let's also briefly kind of go over how sauna can support kind of go over how sauna can support kind of go over how sauna can support stress reduction and mood. I you know I stress reduction and mood. I you know I stress reduction and mood. I you know I think so many of our viewers you know think so many of our viewers you know think so many of our viewers you know stress life just living here in this stress life just living here in this stress life just living here in this world right now everybody the the stress world right now everybody the the stress world right now everybody the the stress degree has been ramped up right for degree has been ramped up right for degree has been ramped up right for sure.
18:00sure. sure. >> So briefly again you touched on that but >> So briefly again you touched on that but >> So briefly again you touched on that but maybe a little bit more as far as what maybe a little bit more as far as what maybe a little bit more as far as what the heat is really doing as far as the heat is really doing as far as the heat is really doing as far as managing that stress. managing that stress. managing that stress. >> Yeah. So that that serotonin kind of >> Yeah. So that that serotonin kind of >> Yeah. So that that serotonin kind of dump really helps plus heat and the cold dump really helps plus heat and the cold dump really helps plus heat and the cold shock proteins and some of the other shock proteins and some of the other shock proteins and some of the other kind of metabolic changes that occur in kind of metabolic changes that occur in kind of metabolic changes that occur in the body. It really does support and the body. It really does support and the body. It really does support and promote that sense of ease. Um, real promote that sense of ease. Um, real promote that sense of ease. Um, real typical that people that sauna regularly typical that people that sauna regularly typical that people that sauna regularly feel or report a better sense of ease, feel or report a better sense of ease, feel or report a better sense of ease, less activation and stress and kind of a less activation and stress and kind of a less activation and stress and kind of a calming effect. And, you know, so it's calming effect. And, you know, so it's calming effect. And, you know, so it's physiological and then obviously it's physiological and then obviously it's physiological and then obviously it's psychological psychological psychological >> and so it feels better. Warmth actually >> and so it feels better. Warmth actually >> and so it feels better. Warmth actually helps us feel a little bit and and helps us feel a little bit and and helps us feel a little bit and and having the blood circulate. You know, having the blood circulate. You know, having the blood circulate. You know, when you get this vasoddilation, you're when you get this vasoddilation, you're when you get this vasoddilation, you're actually getting more blood out to the actually getting more blood out to the actually getting more blood out to the brain. you're getting it out to your brain. you're getting it out to your brain. you're getting it out to your fingertips and your toes and all those fingertips and your toes and all those fingertips and your toes and all those things. So, you get better circulation, things. So, you get better circulation, things. So, you get better circulation, better oxygenation. These all these better oxygenation. These all these better oxygenation. These all these things together work to give you the things together work to give you the things together work to give you the effect. It's not one thing, it's all the effect. It's not one thing, it's all the effect. It's not one thing, it's all the things. It's kind of the systemic effect things. It's kind of the systemic effect things. It's kind of the systemic effect if that makes sense.
19:00if that makes sense. if that makes sense. >> Um, so let's move to cold plunge. >> Um, so let's move to cold plunge. >> Um, so let's move to cold plunge. >> Yeah. >> Yeah. >> Um, so for listeners who are new to cold >> Um, so for listeners who are new to cold >> Um, so for listeners who are new to cold therapy, therapy, therapy, what is actually happening inside the what is actually happening inside the what is actually happening inside the body body during a cold plunge? Okay, so body body during a cold plunge? Okay, so body body during a cold plunge? Okay, so cold punch a lot of fun here and I'll cold punch a lot of fun here and I'll cold punch a lot of fun here and I'll mention this you know mention this you know mention this you know >> and I think people are more fearful just >> and I think people are more fearful just >> and I think people are more fearful just like you know Lawrence like you know like you know Lawrence like you know like you know Lawrence like you know that I've never I mean I feel like I that I've never I mean I feel like I that I've never I mean I feel like I know you well and you know I didn't ever know you well and you know I didn't ever know you well and you know I didn't ever know that that was a source so I you know that that was a source so I you know that that was a source so I you know know know >> um I think people struggle with the >> um I think people struggle with the >> um I think people struggle with the concept of cold plunge so what is it concept of cold plunge so what is it concept of cold plunge so what is it actually doing actually doing actually doing >> it's uncomfortable right yeah >> it's uncomfortable right yeah >> it's uncomfortable right yeah >> um so nobody like in their right mind >> um so nobody like in their right mind >> um so nobody like in their right mind wants to go sit in a a tub of freezing wants to go sit in a a tub of freezing wants to go sit in a a tub of freezing cold water we do it it's fun like cold water we do it it's fun like cold water we do it it's fun like Lawrence was sharing his story gets Lawrence was sharing his story gets Lawrence was sharing his story gets tossed in there. Ah, it's shocking. tossed in there. Ah, it's shocking. tossed in there. Ah, it's shocking. >> Yeah. >> Yeah. >> All those things. Um but but that's some >> All those things. Um but but that's some >> All those things. Um but but that's some of what happens when you go into cold of what happens when you go into cold of what happens when you go into cold water. Your body is again responding. water. Your body is again responding. water. Your body is again responding. There's a signal that says you're going There's a signal that says you're going There's a signal that says you're going to die. Get out of it. to die. Get out of it. to die. Get out of it. >> Yeah. >> Yeah. >> Right. And so we often go into a story >> Right. And so we often go into a story >> Right. And so we often go into a story and there's a little panic. and there's a little panic. and there's a little panic. >> Um there's a byproduct to those thoughts
20:00>> Um there's a byproduct to those thoughts >> Um there's a byproduct to those thoughts is that we actually have a very powerful is that we actually have a very powerful is that we actually have a very powerful physiological response to activate you physiological response to activate you physiological response to activate you into action, into action, into action, >> right? So we dump a bunch of stuff. Um, >> right? So we dump a bunch of stuff. Um, >> right? So we dump a bunch of stuff. Um, one would be so catakolamines hormones. one would be so catakolamines hormones. one would be so catakolamines hormones. So we're dumping things like epinephrine So we're dumping things like epinephrine So we're dumping things like epinephrine and norepinephrine. This is adrenaline. and norepinephrine. This is adrenaline. and norepinephrine. This is adrenaline. Norepinephrine goes into the brain. It Norepinephrine goes into the brain. It Norepinephrine goes into the brain. It actually lights your brain up. It actually lights your brain up. It actually lights your brain up. It becomes more focused and more active, becomes more focused and more active, becomes more focused and more active, >> right? Uh, but what happens when you get >> right? Uh, but what happens when you get >> right? Uh, but what happens when you get into the cold plunge? You also your into the cold plunge? You also your into the cold plunge? You also your body's trying to protect itself. So it body's trying to protect itself. So it body's trying to protect itself. So it shunts. Everybody knows what that feels shunts. Everybody knows what that feels shunts. Everybody knows what that feels like. You go outside and your fingers like. You go outside and your fingers like. You go outside and your fingers get cold first. Your body's pushing the get cold first. Your body's pushing the get cold first. Your body's pushing the blood towards the core to protect your blood towards the core to protect your blood towards the core to protect your organs. organs. organs. >> Yeah. >> Yeah. >> And then we shiver, right? We start >> And then we shiver, right? We start >> And then we shiver, right? We start shivering and that's involuntary muscle shivering and that's involuntary muscle shivering and that's involuntary muscle contraction which creates heat and contraction which creates heat and contraction which creates heat and you're using ATP to run that. you're using ATP to run that. you're using ATP to run that. >> And there's a third level that was >> And there's a third level that was >> And there's a third level that was discovered pretty recently like in the discovered pretty recently like in the discovered pretty recently like in the science world and it's called cold science world and it's called cold science world and it's called cold thermogenesis. And if you can imagine thermogenesis. And if you can imagine thermogenesis. And if you can imagine all those little mitochondria and every all those little mitochondria and every all those little mitochondria and every cell in your body start doing um
21:00cell in your body start doing um cell in your body start doing um basically what you do when you're basically what you do when you're basically what you do when you're warming up your car. Now it's winter warming up your car. Now it's winter warming up your car. Now it's winter been warming up the cars in the morning. been warming up the cars in the morning. been warming up the cars in the morning. It idles. So they idle It idles. So they idle It idles. So they idle >> and they start making energy to just >> and they start making energy to just >> and they start making energy to just create heat. In fact, when you get into create heat. In fact, when you get into create heat. In fact, when you get into the cold plunge, if you don't like ours the cold plunge, if you don't like ours the cold plunge, if you don't like ours circulate water so that you don't get a circulate water so that you don't get a circulate water so that you don't get a thermal there, your body makes so much thermal there, your body makes so much thermal there, your body makes so much heat that you will change the heat that you will change the heat that you will change the temperature around your body one to two temperature around your body one to two temperature around your body one to two degrees easily degrees easily degrees easily >> and you'll feel it. >> and you'll feel it. >> and you'll feel it. >> Yeah. >> Yeah. >> Um to protect itself. So what's cool >> Um to protect itself. So what's cool >> Um to protect itself. So what's cool about that is that now you've really about that is that now you've really about that is that now you've really ramped up your metabolism for metabolic ramped up your metabolism for metabolic ramped up your metabolism for metabolic benefits. Cold is incredibly powerful. benefits. Cold is incredibly powerful. benefits. Cold is incredibly powerful. Same thing's going on. The mitochondria Same thing's going on. The mitochondria Same thing's going on. The mitochondria are asked to work. are asked to work. are asked to work. >> If they're doing fine, great. If they're >> If they're doing fine, great. If they're >> If they're doing fine, great. If they're not, they'll get repaired. not, they'll get repaired. not, they'll get repaired. >> Yeah. >> Yeah. >> And if not, you'll actually trigger >> And if not, you'll actually trigger >> And if not, you'll actually trigger mitochondrial biogenesis in a big way. mitochondrial biogenesis in a big way. mitochondrial biogenesis in a big way. >> Yeah. >> Yeah. >> This also pushes more flexibility. We're >> This also pushes more flexibility. We're >> This also pushes more flexibility. We're better at using energy. So, our better at using energy. So, our better at using energy. So, our metabolic rate, our basil metabolic rate metabolic rate, our basil metabolic rate metabolic rate, our basil metabolic rate will actually start to go up. will actually start to go up. will actually start to go up. >> Yeah. >> Yeah. >> Your body will also start creating >> Your body will also start creating >> Your body will also start creating something called brown fat. something called brown fat. something called brown fat. >> Bat, >> Bat, >> Bat, >> right? Or bat. Beige. Um,
22:00>> right? Or bat. Beige. Um, >> right? Or bat. Beige. Um, >> yeah. >> yeah. >> Yeah. Atapost tissue is what it's >> Yeah. Atapost tissue is what it's >> Yeah. Atapost tissue is what it's called. called. called. >> And so, um, when a child is born, they >> And so, um, when a child is born, they >> And so, um, when a child is born, they have a lot of brown fat, and that's have a lot of brown fat, and that's have a lot of brown fat, and that's because they don't sweat because they don't sweat because they don't sweat >> and it's harder for a baby to regulate >> and it's harder for a baby to regulate >> and it's harder for a baby to regulate their heat. They need to get a little their heat. They need to get a little their heat. They need to get a little bit older. As we age, what the norm is bit older. As we age, what the norm is bit older. As we age, what the norm is that we see that goes down. that we see that goes down. that we see that goes down. >> Um, I propose that's not normal. If >> Um, I propose that's not normal. If >> Um, I propose that's not normal. If we're actually going outside, chopping we're actually going outside, chopping we're actually going outside, chopping wood, hauling water, doing those things, wood, hauling water, doing those things, wood, hauling water, doing those things, and then getting hot in the summer, we and then getting hot in the summer, we and then getting hot in the summer, we would actually maintain more brown fat. would actually maintain more brown fat. would actually maintain more brown fat. The benefit of brown fat, it's The benefit of brown fat, it's The benefit of brown fat, it's associated with all kinds of health associated with all kinds of health associated with all kinds of health benefits like from dementia prevention, benefits like from dementia prevention, benefits like from dementia prevention, cancer prevention, heart disease cancer prevention, heart disease cancer prevention, heart disease prevention. And all brown fat is is um prevention. And all brown fat is is um prevention. And all brown fat is is um atapose tissue typically a lot of in the atapose tissue typically a lot of in the atapose tissue typically a lot of in the back and different parts of your body. back and different parts of your body. back and different parts of your body. >> It just has more mitochondria in it. >> It just has more mitochondria in it. >> It just has more mitochondria in it. That's why it looks brown or That's why it looks brown or That's why it looks brown or >> under a microscope. So, and what's cool >> under a microscope. So, and what's cool >> under a microscope. So, and what's cool is that fat isn't used for energy. It's is that fat isn't used for energy. It's is that fat isn't used for energy. It's actually maintained in the body. actually maintained in the body. actually maintained in the body. >> Um it also because of these extreme kind >> Um it also because of these extreme kind >> Um it also because of these extreme kind of um of um of um challenges. Um, it taps into stored body
23:00challenges. Um, it taps into stored body challenges. Um, it taps into stored body fat. So, we're actually seeing fat body fat. So, we're actually seeing fat body fat. So, we're actually seeing fat body fat reduction for people that are fat reduction for people that are fat reduction for people that are actually the cells are actually actually the cells are actually actually the cells are actually shrinking. shrinking. shrinking. >> They are. They're shrinking because the >> They are. They're shrinking because the >> They are. They're shrinking because the mitochondria is tapping right into those mitochondria is tapping right into those mitochondria is tapping right into those fuel sources and converting that into fuel sources and converting that into fuel sources and converting that into ATP very fast. Yeah. ATP very fast. Yeah. ATP very fast. Yeah. >> And and really interesting studies like >> And and really interesting studies like >> And and really interesting studies like for um for um for um >> diabetics, type two diabetics, not type >> diabetics, type two diabetics, not type >> diabetics, type two diabetics, not type one, there's a difference. go into that one, there's a difference. go into that one, there's a difference. go into that story, but type two story, but type two story, but type two >> that they're actually seeing improvement >> that they're actually seeing improvement >> that they're actually seeing improvement in in their A1C and their their glucose, in in their A1C and their their glucose, in in their A1C and their their glucose, their fasting glucose. So, we're their fasting glucose. So, we're their fasting glucose. So, we're actually seeing reversal of metabolic actually seeing reversal of metabolic actually seeing reversal of metabolic disease. disease. disease. >> Y >> Y >> Y >> we're also seeing that benefit in >> we're also seeing that benefit in >> we're also seeing that benefit in dementia. um a study that was done and dementia. um a study that was done and dementia. um a study that was done and it was pub it was done in Great Britain it was pub it was done in Great Britain it was pub it was done in Great Britain study. It published in the uh the apply study. It published in the uh the apply study. It published in the uh the apply the the European journal of applied phys the the European journal of applied phys the the European journal of applied phys exercise physiology did a study where exercise physiology did a study where exercise physiology did a study where they had these cold plungers that jump they had these cold plungers that jump they had these cold plungers that jump in the Tames River in the Tames River in the Tames River >> and they're all ages all body types and >> and they're all ages all body types and >> and they're all ages all body types and what they when they compared them to what they when they compared them to what they when they compared them to peers what they saw is they had about an peers what they saw is they had about an peers what they saw is they had about an 80 plus percent lower rate of dementia.
24:0080 plus percent lower rate of dementia. 80 plus percent lower rate of dementia. Yep. Yep. Yep. >> And they really attributed it to the >> And they really attributed it to the >> And they really attributed it to the nervous system benefits and to the nervous system benefits and to the nervous system benefits and to the metabolic benefits from them jumping, metabolic benefits from them jumping, metabolic benefits from them jumping, you know, as a social event into this you know, as a social event into this you know, as a social event into this cold water. They also attached the cold water. They also attached the cold water. They also attached the social connection part is probably being social connection part is probably being social connection part is probably being an influencer in this benefit. But an influencer in this benefit. But an influencer in this benefit. But >> what is it saying is like all these >> what is it saying is like all these >> what is it saying is like all these changes happen changes happen changes happen >> that are so prohealth >> that are so prohealth >> that are so prohealth >> and alertness and um you mentioned >> and alertness and um you mentioned >> and alertness and um you mentioned things like dopamine. things like dopamine. things like dopamine. >> Dopamine. >> Dopamine. >> Dopamine. >> Yeah. So dopamine that's our go right. >> Yeah. So dopamine that's our go right. >> Yeah. So dopamine that's our go right. Oh well and and that was my next was you Oh well and and that was my next was you Oh well and and that was my next was you know I think I want the viewers that you know I think I want the viewers that you know I think I want the viewers that you know the immune health the inflammation know the immune health the inflammation know the immune health the inflammation it's improving the meta you did a great it's improving the meta you did a great it's improving the meta you did a great job with the metabolic rate job with the metabolic rate job with the metabolic rate >> but you know someone that say you know a >> but you know someone that say you know a >> but you know someone that say you know a lot of people think CO is over but it's lot of people think CO is over but it's lot of people think CO is over but it's far from over it will never be overmic far from over it will never be overmic far from over it will never be overmic it's an I mean it's going to stay it's an I mean it's going to stay it's an I mean it's going to stay >> um and but it's cold plunge is >> um and but it's cold plunge is >> um and but it's cold plunge is absolutely a therapy that can be used absolutely a therapy that can be used absolutely a therapy that can be used someone that is dealing with long hauler someone that is dealing with long hauler someone that is dealing with long hauler co or just got co again Sure. co or just got co again Sure. co or just got co again Sure. >> As far as it is a quick way, it is
25:00>> As far as it is a quick way, it is >> As far as it is a quick way, it is something I recommend my patients at something I recommend my patients at something I recommend my patients at Beyond Health of start taking cold Beyond Health of start taking cold Beyond Health of start taking cold showers and and we'll go into that to showers and and we'll go into that to showers and and we'll go into that to see if that's even but anything as far see if that's even but anything as far see if that's even but anything as far as to shock that system to kind of reset as to shock that system to kind of reset as to shock that system to kind of reset that metabolic rate from an that metabolic rate from an that metabolic rate from an inflammation. inflammation. inflammation. >> Yeah. So all those things, right? >> Yeah. So all those things, right? >> Yeah. So all those things, right? Everything you just said. So we have the Everything you just said. So we have the Everything you just said. So we have the anti so we also produce so we had heat anti so we also produce so we had heat anti so we also produce so we had heat shock proteins in sauna. We have shock proteins in sauna. We have shock proteins in sauna. We have something called cold shock proteins in something called cold shock proteins in something called cold shock proteins in cold and these are anti-inflammatory. We cold and these are anti-inflammatory. We cold and these are anti-inflammatory. We see an upregulation with both modalities see an upregulation with both modalities see an upregulation with both modalities of immune function. So more efficient of immune function. So more efficient of immune function. So more efficient you know te- cells you know te- cells you know te- cells >> white blood cells they're actually you >> white blood cells they're actually you >> white blood cells they're actually you get a dip initially and then there's get a dip initially and then there's get a dip initially and then there's this rebound and it upregulates it. this rebound and it upregulates it. this rebound and it upregulates it. >> Um and you know circulation so the >> Um and you know circulation so the >> Um and you know circulation so the detoxing so if you're you're talking detoxing so if you're you're talking detoxing so if you're you're talking about spike protein running through your about spike protein running through your about spike protein running through your body body body >> it's a great way to actually get it out. >> it's a great way to actually get it out. >> it's a great way to actually get it out. >> No it's huge. >> No it's huge. >> No it's huge. >> Yeah. And so I I agree with you 100%. >> Yeah. And so I I agree with you 100%. >> Yeah. And so I I agree with you 100%. And it is cheaper than going to ozone or And it is cheaper than going to ozone or And it is cheaper than going to ozone or Ibu and getting your spike proteins try Ibu and getting your spike proteins try Ibu and getting your spike proteins try to get them removed where actually cold to get them removed where actually cold to get them removed where actually cold therapy is therapy is therapy is >> is pretty is pretty effective.
26:00>> is pretty is pretty effective. >> is pretty is pretty effective. >> Yeah. And so all those things are >> Yeah. And so all those things are >> Yeah. And so all those things are happening. Um so you're seeing it happening. Um so you're seeing it happening. Um so you're seeing it improve and it's kind of um improve and it's kind of um improve and it's kind of um counterintuitive. You know your your mom counterintuitive. You know your your mom counterintuitive. You know your your mom told you to put your jacket on because told you to put your jacket on because told you to put your jacket on because you're going to get cold. you're going to get cold. you're going to get cold. >> Yeah. >> Yeah. >> Actually a little cold is going to >> Actually a little cold is going to >> Actually a little cold is going to >> probably protect you a little bit better >> probably protect you a little bit better >> probably protect you a little bit better from from environmental kind of from from environmental kind of from from environmental kind of challenges. How long does that dopamine challenges. How long does that dopamine challenges. How long does that dopamine effect effect effect last um in the body? last um in the body? last um in the body? >> So hours. >> So hours. >> So hours. >> So when we look at our phones, we get >> So when we look at our phones, we get >> So when we look at our phones, we get dopamine. It's part of the cycle of of dopamine. It's part of the cycle of of dopamine. It's part of the cycle of of habituation. You call it addiction, but habituation. You call it addiction, but habituation. You call it addiction, but but it's just habits, right? but it's just habits, right? but it's just habits, right? >> Um and so >> Um and so >> Um and so >> but is it the same for therapy? >> but is it the same for therapy? >> but is it the same for therapy? >> It isn't. Cold therapy is very >> It isn't. Cold therapy is very >> It isn't. Cold therapy is very different. Meaning when you get this different. Meaning when you get this different. Meaning when you get this dopamine um pump and there's there's dopamine um pump and there's there's dopamine um pump and there's there's kind of debate on how much. So let's say kind of debate on how much. So let's say kind of debate on how much. So let's say 200 is pretty standard that people say 200 is pretty standard that people say 200 is pretty standard that people say you get 200 times your normal dopamine you get 200 times your normal dopamine you get 200 times your normal dopamine levels levels levels >> from a cold plant. >> from a cold plant. >> from a cold plant. >> From a cold plant. >> From a cold plant. >> From a cold plant. >> Okay. I just want >> Okay. I just want >> Okay. I just want >> in some studies they're saying up to 400 >> in some studies they're saying up to 400 >> in some studies they're saying up to 400 times your normal dopamine. But anyway
27:00times your normal dopamine. But anyway times your normal dopamine. But anyway 200 times your normal dopamine is 200 times your normal dopamine is 200 times your normal dopamine is amazing. amazing. amazing. >> Again your brain you you release >> Again your brain you you release >> Again your brain you you release norepinephrine which lights up your norepinephrine which lights up your norepinephrine which lights up your brain. So that's going to improve your brain. So that's going to improve your brain. So that's going to improve your focus, your attention. So is the focus, your attention. So is the focus, your attention. So is the dopamine. It's going to make you want to dopamine. It's going to make you want to dopamine. It's going to make you want to go. It's actually get stuff done. go. It's actually get stuff done. go. It's actually get stuff done. >> And instead of getting just this little >> And instead of getting just this little >> And instead of getting just this little hit, you actually get a sustained hit, you actually get a sustained hit, you actually get a sustained elevated dopamine level for up to four elevated dopamine level for up to four elevated dopamine level for up to four to five hours afterwards. And then that to five hours afterwards. And then that to five hours afterwards. And then that that's the high peak. And then you see a that's the high peak. And then you see a that's the high peak. And then you see a trail, but you get the benefit for days. trail, but you get the benefit for days. trail, but you get the benefit for days. In fact, people that do come cold In fact, people that do come cold In fact, people that do come cold plunge, they're often I get engineers plunge, they're often I get engineers plunge, they're often I get engineers that say, they're like, I was just so that say, they're like, I was just so that say, they're like, I was just so motivated this week after that one motivated this week after that one motivated this week after that one session for three, four days. I really session for three, four days. I really session for three, four days. I really felt like I got a lot of work done. I felt like I got a lot of work done. I felt like I got a lot of work done. I was a little bit more focused, a lot was a little bit more focused, a lot was a little bit more focused, a lot more clarity. I was just a little more clarity. I was just a little more clarity. I was just a little calmer. calmer. calmer. >> Um, it really feels good. Yeah. Right. >> Um, it really feels good. Yeah. Right. >> Um, it really feels good. Yeah. Right. These changes These changes These changes >> in the rebound make you feel good. So, >> in the rebound make you feel good. So, >> in the rebound make you feel good. So, it's super powerful. it's super powerful. it's super powerful. >> So, how uh often does a person need a >> So, how uh often does a person need a >> So, how uh often does a person need a cold plan? cold plan? cold plan? >> Okay. So, again, these studies and Dr. >> Okay. So, again, these studies and Dr. >> Okay. So, again, these studies and Dr. Susanna Soberg is is she's she calls Susanna Soberg is is she's she calls
28:00Susanna Soberg is is she's she calls herself the thermos. She did her PhD in herself the thermos. She did her PhD in herself the thermos. She did her PhD in Europe. Europe. Europe. >> Okay. Um she's got it down to the 57 >> Okay. Um she's got it down to the 57 >> Okay. Um she's got it down to the 57 minutes for for cold for um sauna, 11 minutes for for cold for um sauna, 11 minutes for for cold for um sauna, 11 minutes a week for cold plunge. minutes a week for cold plunge. minutes a week for cold plunge. >> Okay. >> Okay. >> Okay. And there's some caveats there, >> Okay. And there's some caveats there, >> Okay. And there's some caveats there, but about 11 minutes of exposure total. but about 11 minutes of exposure total. but about 11 minutes of exposure total. >> Male and female. >> Male and female. >> Male and female. >> Male and female. Yes. So, but how do we >> Male and female. Yes. So, but how do we >> Male and female. Yes. So, but how do we dose it? dose it? dose it? >> Because we got to accept that male >> Because we got to accept that male >> Because we got to accept that male physiology and female physiology are physiology and female physiology are physiology and female physiology are very different. We bow down to women. very different. We bow down to women. very different. We bow down to women. You make human beings. You make human beings. You make human beings. >> Yeah. Um, women tend to be more >> Yeah. Um, women tend to be more >> Yeah. Um, women tend to be more thermally sensitive because like women thermally sensitive because like women thermally sensitive because like women tend to have colder hands because they tend to have colder hands because they tend to have colder hands because they shunt faster. They respond better. Men shunt faster. They respond better. Men shunt faster. They respond better. Men historically were out hunting, fighting, historically were out hunting, fighting, historically were out hunting, fighting, >> their fight or flight's a little bit. >> their fight or flight's a little bit. >> their fight or flight's a little bit. >> Yeah. It's a little different. And so >> Yeah. It's a little different. And so >> Yeah. It's a little different. And so our our little physiology is a little our our little physiology is a little our our little physiology is a little bit different. And um so we want to be bit different. And um so we want to be bit different. And um so we want to be careful for women because a lot of women careful for women because a lot of women careful for women because a lot of women and when I started doing this at 13 and when I started doing this at 13 and when I started doing this at 13 years ago is when I started actually years ago is when I started actually years ago is when I started actually using this with clients and um we did it using this with clients and um we did it using this with clients and um we did it the same and I had women in and they
29:00the same and I had women in and they the same and I had women in and they could handle it. They're tough. They're could handle it. They're tough. They're could handle it. They're tough. They're mentally tougher than men. mentally tougher than men. mentally tougher than men. >> Um but I was doing a disservice because >> Um but I was doing a disservice because >> Um but I was doing a disservice because we're actually probably putting them in we're actually probably putting them in we're actually probably putting them in a stress state, right? Because when a stress state, right? Because when a stress state, right? Because when women are exposed to cold for extended women are exposed to cold for extended women are exposed to cold for extended periods of time or too much cold, it can periods of time or too much cold, it can periods of time or too much cold, it can actually trigger excess cortisol and so actually trigger excess cortisol and so actually trigger excess cortisol and so forth. And so we can deplete their forth. And so we can deplete their forth. And so we can deplete their system. So women do very well and the system. So women do very well and the system. So women do very well and the threshold temperature for cold to elicit threshold temperature for cold to elicit threshold temperature for cold to elicit cold shock is 60 degrees. cold shock is 60 degrees. cold shock is 60 degrees. >> Okay. >> Okay. >> Uh but at 60 degrees um oh 60° is >> Uh but at 60 degrees um oh 60° is >> Uh but at 60 degrees um oh 60° is uncomfortable but not crazy. uncomfortable but not crazy. uncomfortable but not crazy. >> Okay. >> Okay. >> And for women the recommendations >> And for women the recommendations >> And for women the recommendations probably 1 to three minutes probably 1 to three minutes probably 1 to three minutes >> for totaling up to the 11 minutes. >> for totaling up to the 11 minutes. >> for totaling up to the 11 minutes. >> Yeah. Toting and about. Yeah. So you >> Yeah. Toting and about. Yeah. So you >> Yeah. Toting and about. Yeah. So you could do it over the week. You could do could do it over the week. You could do could do it over the week. You could do you know three minutes and you could do you know three minutes and you could do you know three minutes and you could do more abouts and that kind of thing. Does more abouts and that kind of thing. Does more abouts and that kind of thing. Does it is it beneficial if you just do 11 it is it beneficial if you just do 11 it is it beneficial if you just do 11 minutes all at once? minutes all at once? minutes all at once? >> Not really. >> Not really. >> Not really. >> Okay. >> Okay. >> Yeah. I I wouldn't do it that way >> Yeah. I I wouldn't do it that way >> Yeah. I I wouldn't do it that way anyway. anyway. anyway. >> Um because you kind of tap out the >> Um because you kind of tap out the >> Um because you kind of tap out the benefits about three minutes. benefits about three minutes. benefits about three minutes. >> Okay. So three minutes maxed out and >> Okay. So three minutes maxed out and >> Okay. So three minutes maxed out and that's good. A lot of people do it
30:00that's good. A lot of people do it that's good. A lot of people do it longer. That that could be an exercise longer. That that could be an exercise longer. That that could be an exercise and will and just focus. And that's and will and just focus. And that's and will and just focus. And that's another thing I wanted to talk about. another thing I wanted to talk about. another thing I wanted to talk about. When we do cold plunge, we also start When we do cold plunge, we also start When we do cold plunge, we also start changing regions of the brain. So changing regions of the brain. So changing regions of the brain. So there's something called the dorsal there's something called the dorsal there's something called the dorsal singulate. And a region in that brain is singulate. And a region in that brain is singulate. And a region in that brain is associated to our motivation. associated to our motivation. associated to our motivation. >> And it's like when you do things that >> And it's like when you do things that >> And it's like when you do things that you don't want to do. Yeah. you don't want to do. Yeah. you don't want to do. Yeah. >> Like u which we all have to do. I've got >> Like u which we all have to do. I've got >> Like u which we all have to do. I've got to clean the dog poop in the backyard. I to clean the dog poop in the backyard. I to clean the dog poop in the backyard. I don't want to do it. But you do it. It don't want to do it. But you do it. It don't want to do it. But you do it. It actually strengthens that part of our actually strengthens that part of our actually strengthens that part of our brain. brain. brain. >> And cold plunge has been shown to >> And cold plunge has been shown to >> And cold plunge has been shown to actually do it really really well. And actually do it really really well. And actually do it really really well. And so I wanted to touch on that because so I wanted to touch on that because so I wanted to touch on that because people are looking to to maybe habit people are looking to to maybe habit people are looking to to maybe habit change and so forth. change and so forth. change and so forth. >> Yeah. >> Yeah. >> Um it could be a way to support that >> Um it could be a way to support that >> Um it could be a way to support that >> if that makes sense. For women, we want >> if that makes sense. For women, we want >> if that makes sense. For women, we want to do lower like 55. At the thermal lab, to do lower like 55. At the thermal lab, to do lower like 55. At the thermal lab, we have a 55. So 55. we have a 55. So 55. we have a 55. So 55. >> Yes. >> Yes. >> Yes. >> 60 is the threshold. We want it a little >> 60 is the threshold. We want it a little >> 60 is the threshold. We want it a little bit colder because we do want a shock. bit colder because we do want a shock. bit colder because we do want a shock. Okay. Okay. >> Right. And we have three tubs. One's 55, >> Right. And we have three tubs. One's 55, >> Right. And we have three tubs. One's 55, one's going to be in the mid-40s. The one's going to be in the mid-40s. The one's going to be in the mid-40s. The other one is sub 40. other one is sub 40. other one is sub 40. >> Okay. >> Okay. >> Which is very cold. And again, we want >> Which is very cold. And again, we want >> Which is very cold. And again, we want people to have the options to work with
31:00people to have the options to work with people to have the options to work with it for whatever goal. like athletes, I it for whatever goal. like athletes, I it for whatever goal. like athletes, I like putting them in a 38 degree tub like putting them in a 38 degree tub like putting them in a 38 degree tub because they they're used to a lot of because they they're used to a lot of because they they're used to a lot of mental pressure and to regulate mental pressure and to regulate mental pressure and to regulate yourself, we add breath work. We we yourself, we add breath work. We we yourself, we add breath work. We we teach you how to actually self-regulate teach you how to actually self-regulate teach you how to actually self-regulate >> relaxing the muscles, noticing the body. >> relaxing the muscles, noticing the body. >> relaxing the muscles, noticing the body. These are techniques that we teach you These are techniques that we teach you These are techniques that we teach you so that you can use this tool more so that you can use this tool more so that you can use this tool more effectively. effectively. effectively. >> Good thing to do there. >> Good thing to do there. >> Good thing to do there. >> Um, but for women, you know, that 55 >> Um, but for women, you know, that 55 >> Um, but for women, you know, that 55 degrees, do a minute and then hit the degrees, do a minute and then hit the degrees, do a minute and then hit the sauna. And I know we were going to talk sauna. And I know we were going to talk sauna. And I know we were going to talk a little bit about what the contrast is a little bit about what the contrast is a little bit about what the contrast is because when we do heat vasoddilation, because when we do heat vasoddilation, because when we do heat vasoddilation, when we do cold vasoc constriction. So when we do cold vasoc constriction. So when we do cold vasoc constriction. So now you're doing open close open close now you're doing open close open close now you're doing open close open close elasticity. elasticity. elasticity. >> Okay. >> Okay. >> Right. The ability for your circulatory >> Right. The ability for your circulatory >> Right. The ability for your circulatory system to work better system to work better system to work better >> and then we're also getting all these >> and then we're also getting all these >> and then we're also getting all these other wonderful benefits. Chemically other wonderful benefits. Chemically other wonderful benefits. Chemically we're changing the internal environment. we're changing the internal environment. we're changing the internal environment. So for males, what is the So 11 minutes, So for males, what is the So 11 minutes, So for males, what is the So 11 minutes, but what is the degrees that you but what is the degrees that you but what is the degrees that you understand the athlete, but just like understand the athlete, but just like understand the athlete, but just like the average? the average? the average? >> So the average guy, I'm like, let's get >> So the average guy, I'm like, let's get >> So the average guy, I'm like, let's get in that mid tub. Let's challenge in that mid tub. Let's challenge in that mid tub. Let's challenge yourself a little bit. Yeah. 45 47
32:00yourself a little bit. Yeah. 45 47 yourself a little bit. Yeah. 45 47 degrees somewhere in there. degrees somewhere in there. degrees somewhere in there. >> And that's cold. Like I have a cold >> And that's cold. Like I have a cold >> And that's cold. Like I have a cold plunge at home and we keep it because my plunge at home and we keep it because my plunge at home and we keep it because my wife uses it, my daughter uses it who's wife uses it, my daughter uses it who's wife uses it, my daughter uses it who's 12. 12. 12. >> Okay. >> Okay. >> And we keep it about 47 degrees. So >> And we keep it about 47 degrees. So >> And we keep it about 47 degrees. So everybody gets the benefit, you know, everybody gets the benefit, you know, everybody gets the benefit, you know, and we're we're actually experienced. So and we're we're actually experienced. So and we're we're actually experienced. So yeah, yeah, yeah, >> right. There's value there. Okay. >> right. There's value there. Okay. >> right. There's value there. Okay. >> Um, but for the males and we'll and I >> Um, but for the males and we'll and I >> Um, but for the males and we'll and I like to work them up to it might be 30 like to work them up to it might be 30 like to work them up to it might be 30 seconds to begin with, but we work seconds to begin with, but we work seconds to begin with, but we work towards three minutes. towards three minutes. towards three minutes. >> So, people that have like circulating >> So, people that have like circulating >> So, people that have like circulating problems, renods, whatever it might be. problems, renods, whatever it might be. problems, renods, whatever it might be. Is there if they have to wear the Is there if they have to wear the Is there if they have to wear the booties and the um gloves still booties and the um gloves still booties and the um gloves still beneficial? beneficial? beneficial? >> Absolutely. And we've actually seen >> Absolutely. And we've actually seen >> Absolutely. And we've actually seen improvement in circulation and and improvement in circulation and and improvement in circulation and and sensitivity in patients like that. sensitivity in patients like that. sensitivity in patients like that. >> Okay. by doing the exposure can actually >> Okay. by doing the exposure can actually >> Okay. by doing the exposure can actually see an or benefit and they get a little see an or benefit and they get a little see an or benefit and they get a little bit better circulation and less and and bit better circulation and less and and bit better circulation and less and and that's circulatory as well as nervous that's circulatory as well as nervous that's circulatory as well as nervous system stuff. Yeah. system stuff. Yeah. system stuff. Yeah. >> Okay. Very good. Um so let's go. So now >> Okay. Very good. Um so let's go. So now >> Okay. Very good. Um so let's go. So now I want to kind of talk about the I want to kind of talk about the I want to kind of talk about the protocols you guys have at Thermalab, protocols you guys have at Thermalab, protocols you guys have at Thermalab, right? right? right? >> Um the combination. So that was
33:00>> Um the combination. So that was >> Um the combination. So that was interesting to me. interesting to me. interesting to me. >> So let's first talk about females. Um so >> So let's first talk about females. Um so >> So let's first talk about females. Um so as far as I would assume let's do one as far as I would assume let's do one as far as I would assume let's do one working out and one that's just someone working out and one that's just someone working out and one that's just someone that wants to get their day started that wants to get their day started that wants to get their day started right. right. right. >> Okay. >> Okay. >> So let's first start about working out. >> So let's first start about working out. >> So let's first start about working out. What is the best therapy if someone is What is the best therapy if someone is What is the best therapy if someone is coming in to work out or is coming in to work out or is coming in to work out or is >> okay so you could do sauna before or >> okay so you could do sauna before or >> okay so you could do sauna before or after after after >> okay >> okay >> okay >> exercise there are going to be benefits. >> exercise there are going to be benefits. >> exercise there are going to be benefits. So it's like warming yourself up. So it's like warming yourself up. So it's like warming yourself up. >> So less you you're going to get more >> So less you you're going to get more >> So less you you're going to get more flexibility. So even with Parkinson's flexibility. So even with Parkinson's flexibility. So even with Parkinson's patients, just side note, we actually patients, just side note, we actually patients, just side note, we actually see improvement like the stiffness that see improvement like the stiffness that see improvement like the stiffness that they may feel. they may feel. they may feel. >> So the muscles are warm, right? They're >> So the muscles are warm, right? They're >> So the muscles are warm, right? They're heated up and so you get that's great heated up and so you get that's great heated up and so you get that's great benefit before exercise. Um when we do benefit before exercise. Um when we do benefit before exercise. Um when we do cold plunge, cold plunge, cold plunge, >> um and we would want to do it before >> um and we would want to do it before >> um and we would want to do it before exercise, right? And I'll explain why exercise, right? And I'll explain why exercise, right? And I'll explain why why you don't do it after exercise why you don't do it after exercise why you don't do it after exercise because we did that forever. because we did that forever. because we did that forever. >> Well, I think it's a misconception. >> Well, I think it's a misconception. >> Well, I think it's a misconception. >> It is a misconception that I want, but >> It is a misconception that I want, but >> It is a misconception that I want, but it's been clarified. Um, what you're it's been clarified. Um, what you're it's been clarified. Um, what you're going to do is get all the the the
34:00going to do is get all the the the going to do is get all the the the biological changes and so forth and then biological changes and so forth and then biological changes and so forth and then you get this rebound where you see an you get this rebound where you see an you get this rebound where you see an increase in growth hormone and increase in growth hormone and increase in growth hormone and testosterone and you bring that into testosterone and you bring that into testosterone and you bring that into your workout and that those are your workout and that those are your workout and that those are environmental, you know, body environmental, you know, body environmental, you know, body environment things that are going to environment things that are going to environment things that are going to promote better recovery, greater promote better recovery, greater promote better recovery, greater strength, more focus, more motivation. strength, more focus, more motivation. strength, more focus, more motivation. So, it really charges you up. So, cold So, it really charges you up. So, cold So, it really charges you up. So, cold hot, you do some contrast therapy. You hot, you do some contrast therapy. You hot, you do some contrast therapy. You could just do cold plunge, you could do could just do cold plunge, you could do could just do cold plunge, you could do just za. just za. just za. >> Okay? >> Okay? >> Okay? >> Um, it's really up to the individual >> Um, it's really up to the individual >> Um, it's really up to the individual what they're looking to do. Now, we will what they're looking to do. Now, we will what they're looking to do. Now, we will give you protocols and say, "Hey, we're give you protocols and say, "Hey, we're give you protocols and say, "Hey, we're going to do 10-minute sauna. We're going going to do 10-minute sauna. We're going going to do 10-minute sauna. We're going to do a one minute cold plunge. We're to do a one minute cold plunge. We're to do a one minute cold plunge. We're going to contrast three times. Then going to contrast three times. Then going to contrast three times. Then you're going to go work out." you're going to go work out." you're going to go work out." >> Okay, that might be an example. >> Okay, that might be an example. >> Okay, that might be an example. >> Okay, >> Okay, >> Okay, >> just depending on the individual. Um, >> just depending on the individual. Um, >> just depending on the individual. Um, >> and then post exercise, absolutely. It's >> and then post exercise, absolutely. It's >> and then post exercise, absolutely. It's going to help with blood flow and going to help with blood flow and going to help with blood flow and bringing nutrients to all the tissue. bringing nutrients to all the tissue. bringing nutrients to all the tissue. It's going to make you feel a little It's going to make you feel a little It's going to make you feel a little better. You are going to get somewhat of better. You are going to get somewhat of better. You are going to get somewhat of an anti-inflammatory response because of an anti-inflammatory response because of an anti-inflammatory response because of the the heat shock proteins, but it's the the heat shock proteins, but it's the the heat shock proteins, but it's not going to blunt your training effect. not going to blunt your training effect. not going to blunt your training effect. >> What people would do is often train and >> What people would do is often train and
35:00>> What people would do is often train and then hit the cold. And recent studies then hit the cold. And recent studies then hit the cold. And recent studies show that it can blunt show that it can blunt show that it can blunt >> the muscle development. >> the muscle development. >> the muscle development. >> The muscle development by 83%. >> The muscle development by 83%. >> The muscle development by 83%. >> Huge. >> Huge. >> Huge. >> So you're literally giving away all the >> So you're literally giving away all the >> So you're literally giving away all the benefits of your benefits of your benefits of your >> all your work. >> all your work. >> all your work. >> And now the recommendation is at least >> And now the recommendation is at least >> And now the recommendation is at least eight hours. You got to wait at least eight hours. You got to wait at least eight hours. You got to wait at least eight hours. You want inflammation eight hours. You want inflammation eight hours. You want inflammation because inflammation is part of the because inflammation is part of the because inflammation is part of the recovery part. as part of rebuilding the recovery part. as part of rebuilding the recovery part. as part of rebuilding the tissue. tissue. tissue. >> Um, but even now, like for like high >> Um, but even now, like for like high >> Um, but even now, like for like high caliber professional athletes, they're caliber professional athletes, they're caliber professional athletes, they're waiting till the next day. waiting till the next day. waiting till the next day. >> Okay. >> Okay. >> And that's that's really important. >> And that's that's really important. >> And that's that's really important. >> And then how about someone that just, >> And then how about someone that just, >> And then how about someone that just, you know, your type A personality, you know, your type A personality, you know, your type A personality, business owner, you know, high stress business owner, you know, high stress business owner, you know, high stress individual that has a sauna and a cold individual that has a sauna and a cold individual that has a sauna and a cold plunge at home. plunge at home. plunge at home. >> Yeah. >> Yeah. >> What would you say if if you were say, >> What would you say if if you were say, >> What would you say if if you were say, "Okay, Christie, if you were telling me "Okay, Christie, if you were telling me "Okay, Christie, if you were telling me what to do." what to do." what to do." >> Okay. So, Christie, you're going to wake >> Okay. So, Christie, you're going to wake >> Okay. So, Christie, you're going to wake up. You're going to meditate. You're up. You're going to meditate. You're up. You're going to meditate. You're going to do some breath work. You're going to do some breath work. You're going to do some breath work. You're going to walk right into the into the going to walk right into the into the going to walk right into the into the cold plunge and you're going to hit it cold plunge and you're going to hit it cold plunge and you're going to hit it for three minutes. And I would say that for three minutes. And I would say that for three minutes. And I would say that for you because you're fit, you know, for you because you're fit, you know, for you because you're fit, you know, you're you know what's coming. you're you know what's coming. you're you know what's coming. >> Yeah. >> Yeah. >> Three minutes. Hop into the sauna and do
36:00>> Three minutes. Hop into the sauna and do >> Three minutes. Hop into the sauna and do 20. 20. 20. >> Okay. >> Okay. >> And that could be enough of a protocol >> And that could be enough of a protocol >> And that could be enough of a protocol like a morning protocol. Again, if like a morning protocol. Again, if like a morning protocol. Again, if you're looking at time and so you've you're looking at time and so you've you're looking at time and so you've got, you know, 25. got, you know, 25. got, you know, 25. >> Would you want to split them? Would you >> Would you want to split them? Would you >> Would you want to split them? Would you do sauna? Like so I struggle with sleep do sauna? Like so I struggle with sleep do sauna? Like so I struggle with sleep sometimes, especially when I need to sometimes, especially when I need to sometimes, especially when I need to shut my brain down. shut my brain down. shut my brain down. >> Yeah. Would I would I benefit more from >> Yeah. Would I would I benefit more from >> Yeah. Would I would I benefit more from doing cold in the morning and then sauna doing cold in the morning and then sauna doing cold in the morning and then sauna at night? at night? at night? >> Yeah. So, you'll get some some benefits. >> Yeah. So, you'll get some some benefits. >> Yeah. So, you'll get some some benefits. You have all this dopamine. Then you're You have all this dopamine. Then you're You have all this dopamine. Then you're going to get some of the serotonin, but going to get some of the serotonin, but going to get some of the serotonin, but in the evening heat's ideal. in the evening heat's ideal. in the evening heat's ideal. >> Okay. >> Okay. >> Not that you can't do a very short cold >> Not that you can't do a very short cold >> Not that you can't do a very short cold plunge because there's some evidence and plunge because there's some evidence and plunge because there's some evidence and I' anecdotal too. I do that sometimes. I' anecdotal too. I do that sometimes. I' anecdotal too. I do that sometimes. >> But heat is really nice for sleep >> But heat is really nice for sleep >> But heat is really nice for sleep because one of the rebound effects um because one of the rebound effects um because one of the rebound effects um from heating your core up is your body's from heating your core up is your body's from heating your core up is your body's going to cool itself. And so to go to going to cool itself. And so to go to going to cool itself. And so to go to sleep, you need to drop body temp sleep, you need to drop body temp sleep, you need to drop body temp between one and three degrees. between one and three degrees. between one and three degrees. >> And so, uh, like warm bath, people have >> And so, uh, like warm bath, people have >> And so, uh, like warm bath, people have done that forever. So, a little sauna, done that forever. So, a little sauna, done that forever. So, a little sauna, you're going to get some of that you're going to get some of that you're going to get some of that serotonin increased, which actually serotonin increased, which actually serotonin increased, which actually feels very calming and it's going to feels very calming and it's going to feels very calming and it's going to help with with sleep.
37:00help with with sleep. help with with sleep. >> Okay. So, then let's talk about, you >> Okay. So, then let's talk about, you >> Okay. So, then let's talk about, you know, someone that doesn't have access know, someone that doesn't have access know, someone that doesn't have access to a cold plunge. to a cold plunge. to a cold plunge. >> Is there benefits in a cold shower? >> Is there benefits in a cold shower? >> Is there benefits in a cold shower? >> Yeah, there are. Okay. >> Yeah, there are. Okay. >> Yeah, there are. Okay. >> You can. It's not the same. And And now >> You can. It's not the same. And And now >> You can. It's not the same. And And now they they they >> I don't even know what what is the >> I don't even know what what is the >> I don't even know what what is the degrees of a cold. I have I didn't I degrees of a cold. I have I didn't I degrees of a cold. I have I didn't I should have looked that up. should have looked that up. should have looked that up. >> In the winter, I think you can get some >> In the winter, I think you can get some >> In the winter, I think you can get some 40° temperatures 40ome. Okay. Which is 40° temperatures 40ome. Okay. Which is 40° temperatures 40ome. Okay. Which is plenty cold except it's almost more plenty cold except it's almost more plenty cold except it's almost more annoying. It's just so much easier to annoying. It's just so much easier to annoying. It's just so much easier to submerge yourself because you're getting submerge yourself because you're getting submerge yourself because you're getting hit by cold here, then you're having hit by cold here, then you're having hit by cold here, then you're having around. So, it's a mental exercise. around. So, it's a mental exercise. around. So, it's a mental exercise. >> Um they did some studies recently that >> Um they did some studies recently that >> Um they did some studies recently that showed you don't get the same cold shock showed you don't get the same cold shock showed you don't get the same cold shock effect. effect. effect. >> Okay. >> Okay. >> And with that said, I absolutely know >> And with that said, I absolutely know >> And with that said, I absolutely know that it's beneficial. So, taking a cold that it's beneficial. So, taking a cold that it's beneficial. So, taking a cold shower, starting with 30 seconds, shower, starting with 30 seconds, shower, starting with 30 seconds, working your way up to a minute. There's working your way up to a minute. There's working your way up to a minute. There's a way that you can do it at home. a way that you can do it at home. a way that you can do it at home. >> And I think another thing, um, I want to >> And I think another thing, um, I want to >> And I think another thing, um, I want to clarify. So, a a lot of my patients are clarify. So, a a lot of my patients are clarify. So, a a lot of my patients are like, "Well, I have a hot tub. Can I use like, "Well, I have a hot tub. Can I use like, "Well, I have a hot tub. Can I use that instead of a sauna?" that instead of a sauna?" that instead of a sauna?" >> But you're not getting the de so, okay, >> But you're not getting the de so, okay, >> But you're not getting the de so, okay, maybe I'm wrong. You're not getting the maybe I'm wrong. You're not getting the maybe I'm wrong. You're not getting the the as much detoxification. the as much detoxification. the as much detoxification. >> No, not at all. >> No, not at all. >> No, not at all. >> And so, that's why I says if you guys
38:00>> And so, that's why I says if you guys >> And so, that's why I says if you guys have, go get on a sauna versus go have, go get on a sauna versus go have, go get on a sauna versus go getting in the hot tub. getting in the hot tub. getting in the hot tub. >> Yeah. There there. So the nuances, yes, >> Yeah. There there. So the nuances, yes, >> Yeah. There there. So the nuances, yes, you can raise your temperature, your you can raise your temperature, your you can raise your temperature, your core temperature. You're probably not core temperature. You're probably not core temperature. You're probably not going to get it above 175. I mean, going to get it above 175. I mean, going to get it above 175. I mean, meaning the the external. meaning the the external. meaning the the external. >> Y >> Y >> um >> um >> um >> so it's just not quite the same. >> so it's just not quite the same. >> so it's just not quite the same. >> But but I'd say if you have that at >> But but I'd say if you have that at >> But but I'd say if you have that at home, use that and you know, raising home, use that and you know, raising home, use that and you know, raising that temperature. There are some good um that temperature. There are some good um that temperature. There are some good um >> again smaller studies that show that you >> again smaller studies that show that you >> again smaller studies that show that you could put a hoodie on in a hot summer could put a hoodie on in a hot summer could put a hoodie on in a hot summer day and go for a run and you're going to day and go for a run and you're going to day and go for a run and you're going to raise your core temperature and it's raise your core temperature and it's raise your core temperature and it's similar to sauna. similar to sauna. similar to sauna. >> Okay. Um, but in a hot tub, I haven't >> Okay. Um, but in a hot tub, I haven't >> Okay. Um, but in a hot tub, I haven't seen the evidence and I know you're not seen the evidence and I know you're not seen the evidence and I know you're not going to get that hot in there. going to get that hot in there. going to get that hot in there. >> Um, it wouldn't be fun, right? Why would >> Um, it wouldn't be fun, right? Why would >> Um, it wouldn't be fun, right? Why would you use it? you use it? you use it? >> I want to relax in the hot tub. >> I want to relax in the hot tub. >> I want to relax in the hot tub. >> So, you touched a bit on the breath work >> So, you touched a bit on the breath work >> So, you touched a bit on the breath work and I know Lawrence, you guys are huge and I know Lawrence, you guys are huge and I know Lawrence, you guys are huge on this at Performance Ranch on this at Performance Ranch on this at Performance Ranch >> and the mindfulness. So, is that >> and the mindfulness. So, is that >> and the mindfulness. So, is that >> like box breathing before you get into >> like box breathing before you get into >> like box breathing before you get into the cold plunge? Ex like expand a little the cold plunge? Ex like expand a little the cold plunge? Ex like expand a little bit on that. bit on that. bit on that. >> So, anything all the above and >> So, anything all the above and >> So, anything all the above and >> because I suck at meditation. I suck
39:00>> because I suck at meditation. I suck >> because I suck at meditation. I suck >> and I hate when Lawrence makes me I'm >> and I hate when Lawrence makes me I'm >> and I hate when Lawrence makes me I'm just like really dude but I know I need just like really dude but I know I need just like really dude but I know I need to do it. to do it. to do it. >> If you ever want to talk about that I'd >> If you ever want to talk about that I'd >> If you ever want to talk about that I'd be happy to come back. be happy to come back. be happy to come back. >> I I understand I need to be doing it. >> I I understand I need to be doing it. >> I I understand I need to be doing it. >> So I'm a trained meditation teacher. >> So I'm a trained meditation teacher. >> So I'm a trained meditation teacher. This is one of the tools I picked up This is one of the tools I picked up This is one of the tools I picked up because of what I do and I use it with because of what I do and I use it with because of what I do and I use it with every athlete. I work with tier one every athlete. I work with tier one every athlete. I work with tier one military. I work with um the military. I work with um the military. I work with um the >> all over the state fire department. >> all over the state fire department. >> all over the state fire department. >> Our breathing patterns regulate what's >> Our breathing patterns regulate what's >> Our breathing patterns regulate what's called the excitability of your brain. called the excitability of your brain. called the excitability of your brain. Right? And that we call that stress. Right? And that we call that stress. Right? And that we call that stress. Yeah. Yeah. >> And stress is neither good or bad. >> And stress is neither good or bad. >> And stress is neither good or bad. Correct. It's just kind of an Correct. It's just kind of an Correct. It's just kind of an interpretation of what's going on and interpretation of what's going on and interpretation of what's going on and then our response to it. then our response to it. then our response to it. >> We can self-regulate using breathing. >> We can self-regulate using breathing. >> We can self-regulate using breathing. It's it's a tool that's accessible to It's it's a tool that's accessible to It's it's a tool that's accessible to everyone everyone everyone >> because we all breathe, right? I hope >> because we all breathe, right? I hope >> because we all breathe, right? I hope everyone's breathing. everyone's breathing. everyone's breathing. >> Um but the voluitional or intentional >> Um but the voluitional or intentional >> Um but the voluitional or intentional use of our breathing patterns can use of our breathing patterns can use of our breathing patterns can literally reduce respiration, heart literally reduce respiration, heart literally reduce respiration, heart rate, cortisol, and adrenaline. rate, cortisol, and adrenaline. rate, cortisol, and adrenaline. >> And these are Stanford studies. four >> And these are Stanford studies. four >> And these are Stanford studies. four deep breaths and you reduce all those deep breaths and you reduce all those deep breaths and you reduce all those biological markers. So, it's a way that
40:00biological markers. So, it's a way that biological markers. So, it's a way that we can interrupt we can interrupt we can interrupt >> going into the anxiety phase, the the >> going into the anxiety phase, the the >> going into the anxiety phase, the the really high stress overload. really high stress overload. really high stress overload. >> And so, we teach that because what we're >> And so, we teach that because what we're >> And so, we teach that because what we're doing with hot and cold is creating a doing with hot and cold is creating a doing with hot and cold is creating a stressful environment. We want tools to stressful environment. We want tools to stressful environment. We want tools to regulate. What's cool, these show up in regulate. What's cool, these show up in regulate. What's cool, these show up in your life. That's the that's why I use your life. That's the that's why I use your life. That's the that's why I use it with athletes. It's not all these it with athletes. It's not all these it with athletes. It's not all these biological benefits. biological benefits. biological benefits. >> Um, it produces a similar level of >> Um, it produces a similar level of >> Um, it produces a similar level of anxiety. So, I have an Olympic athlete. anxiety. So, I have an Olympic athlete. anxiety. So, I have an Olympic athlete. He's a two-time medalist, world record He's a two-time medalist, world record He's a two-time medalist, world record holder. He says, "Before I get in the holder. He says, "Before I get in the holder. He says, "Before I get in the cold plunge, I have the same level of cold plunge, I have the same level of cold plunge, I have the same level of anxiety that I do when I'm racing at the anxiety that I do when I'm racing at the anxiety that I do when I'm racing at the Olympics, for example." Olympics, for example." Olympics, for example." >> And so, we can practice that anxiety and >> And so, we can practice that anxiety and >> And so, we can practice that anxiety and regulating it. So, he's in control, regulating it. So, he's in control, regulating it. So, he's in control, right, of his mind. But think about a right, of his mind. But think about a right, of his mind. But think about a business person, students. I work with a business person, students. I work with a business person, students. I work with a lot of med students that have a lot of lot of med students that have a lot of lot of med students that have a lot of anxiety, test anxiety. They're typically anxiety, test anxiety. They're typically anxiety, test anxiety. They're typically very type A very type A very type A >> and they're anxious and they're thinking >> and they're anxious and they're thinking >> and they're anxious and they're thinking about the score they're going to get about the score they're going to get about the score they're going to get instead of staying present. When we can instead of staying present. When we can instead of staying present. When we can learn techniques, breathing techniques, learn techniques, breathing techniques, learn techniques, breathing techniques, >> yeah, >> yeah, >> yeah, >> we we can be more present or which what
41:00>> we we can be more present or which what >> we we can be more present or which what is that? Right here, right now is that? Right here, right now is that? Right here, right now >> and your life is right here, right now >> and your life is right here, right now >> and your life is right here, right now instead of off in thought, right? Often instead of off in thought, right? Often instead of off in thought, right? Often worry, often worry, often worry, often >> um referencing stuff that's happened. >> um referencing stuff that's happened. >> um referencing stuff that's happened. So, it could be anything that you said. So, it could be anything that you said. So, it could be anything that you said. So, we could do traditional meditation So, we could do traditional meditation So, we could do traditional meditation practices, you know, contemplative practices, you know, contemplative practices, you know, contemplative practices is what they're called. And practices is what they're called. And practices is what they're called. And I'm trained in something called I'm trained in something called I'm trained in something called mindfulness-based stress reduction, mindfulness-based stress reduction, mindfulness-based stress reduction, which is the clinical developed at the which is the clinical developed at the which is the clinical developed at the University of Massachusetts Medical University of Massachusetts Medical University of Massachusetts Medical Center, but it comes from all the Center, but it comes from all the Center, but it comes from all the ancient practices. ancient practices. ancient practices. >> And so I always start people with just >> And so I always start people with just >> And so I always start people with just simple breathing patterns. And this may simple breathing patterns. And this may simple breathing patterns. And this may be a tip for the audience. be a tip for the audience. be a tip for the audience. >> Um, a regulatory breath would be take a >> Um, a regulatory breath would be take a >> Um, a regulatory breath would be take a nice deep breath nice deep breath nice deep breath >> and then just let it out slower than you >> and then just let it out slower than you >> and then just let it out slower than you inhaled. So a longer inhaled. So a longer inhaled. So a longer >> out breath, not hold. Now we can play >> out breath, not hold. Now we can play >> out breath, not hold. Now we can play with holds and that actually helps for with holds and that actually helps for with holds and that actually helps for other reasons, but this is tier one. other reasons, but this is tier one. other reasons, but this is tier one. Yeah, Yeah, Yeah, >> like everyone can just >> like everyone can just >> like everyone can just >> Yeah. >> Yeah. >> And we always breathe in through the >> And we always breathe in through the >> And we always breathe in through the nose because the nose is meant for nose because the nose is meant for nose because the nose is meant for breathing. breathing. breathing. >> And then the out breath through the >> And then the out breath through the >> And then the out breath through the mouth is just um a technique that works mouth is just um a technique that works mouth is just um a technique that works really well. really well. really well. >> So I've made myself adopt when I'm
42:00>> So I've made myself adopt when I'm >> So I've made myself adopt when I'm driving, I do the box breathing. driving, I do the box breathing. driving, I do the box breathing. >> Okay. >> Okay. >> So I I'm trying I'm aware it needs to >> So I I'm trying I'm aware it needs to >> So I I'm trying I'm aware it needs to happen and I really do it on my way to happen and I really do it on my way to happen and I really do it on my way to work. work. work. >> Yeah, that's great. >> Yeah, that's great. >> Yeah, that's great. >> That's huge. when I when I >> That's huge. when I when I >> That's huge. when I when I >> sometimes I'll be honest when I'm >> sometimes I'll be honest when I'm >> sometimes I'll be honest when I'm leaving work I'm like leaving work I'm like leaving work I'm like >> but I it's an intentional because it's >> but I it's an intentional because it's >> but I it's an intentional because it's like a 12minute drive to work every like a 12minute drive to work every like a 12minute drive to work every morning and that's what I do. morning and that's what I do. morning and that's what I do. >> Yeah. Because that's a place that's >> Yeah. Because that's a place that's >> Yeah. Because that's a place that's anxietyprovoking, right? And I I used to anxietyprovoking, right? And I I used to anxietyprovoking, right? And I I used to I'll admit it. It's a little slight road I'll admit it. It's a little slight road I'll admit it. It's a little slight road rage. Yeah. rage. Yeah. rage. Yeah. >> Lawrence has a good story about that one >> Lawrence has a good story about that one >> Lawrence has a good story about that one after I taught some of these techniques. after I taught some of these techniques. after I taught some of these techniques. Um Um Um >> it regulates it regulates. It just keeps >> it regulates it regulates. It just keeps >> it regulates it regulates. It just keeps us present, grounded us present, grounded us present, grounded >> without flying off the handle because >> without flying off the handle because >> without flying off the handle because when we have thoughts or when we have thoughts or when we have thoughts or interpretations, we produce endocrine interpretations, we produce endocrine interpretations, we produce endocrine chemicals. Some of these cocktails are chemicals. Some of these cocktails are chemicals. Some of these cocktails are pro health, some of them are pro anxiety pro health, some of them are pro anxiety pro health, some of them are pro anxiety and stress. and stress. and stress. >> Yeah. >> Yeah. >> So the breathing really helps regulate >> So the breathing really helps regulate >> So the breathing really helps regulate and it's a practice like a muscle. and it's a practice like a muscle. and it's a practice like a muscle. >> And what's funny is like I've been doing >> And what's funny is like I've been doing >> And what's funny is like I've been doing it for 13 years now. I got trained 13 it for 13 years now. I got trained 13 it for 13 years now. I got trained 13 years because I I I went to a class. years because I I I went to a class. years because I I I went to a class. >> It reduced some anxiety over a loss that >> It reduced some anxiety over a loss that >> It reduced some anxiety over a loss that I had
43:00I had I had >> and I was like this is unbelievable. and >> and I was like this is unbelievable. and >> and I was like this is unbelievable. and oh, I've got to use it with my clients. oh, I've got to use it with my clients. oh, I've got to use it with my clients. And so, And so, And so, >> and my wife's been a meditator for 20, >> and my wife's been a meditator for 20, >> and my wife's been a meditator for 20, 30 years, probably. 30 years, probably. 30 years, probably. >> Um, and she's a she's a psychologist, so >> Um, and she's a she's a psychologist, so >> Um, and she's a she's a psychologist, so she uses with her patients. she uses with her patients. she uses with her patients. >> Took me a while to get there. Um, >> Took me a while to get there. Um, >> Took me a while to get there. Um, >> but, um, you know, things like box >> but, um, you know, things like box >> but, um, you know, things like box breathing. breathing. >> So, we use like the sensory experience >> So, we use like the sensory experience >> So, we use like the sensory experience as an anchor. Box breathing includes as an anchor. Box breathing includes as an anchor. Box breathing includes counting and holding, counting and holding, counting and holding, >> right, our breath. So, you breathe in >> right, our breath. So, you breathe in >> right, our breath. So, you breathe in real typical box breath. And they also real typical box breath. And they also real typical box breath. And they also call this combat breathing. Yeah. is we call this combat breathing. Yeah. is we call this combat breathing. Yeah. is we breathe in for four, hold for four, breathe in for four, hold for four, breathe in for four, hold for four, release the breath for four, hold for release the breath for four, hold for release the breath for four, hold for four, and we four, and we four, and we >> create a box. Right. >> create a box. Right. >> create a box. Right. >> Exactly. >> Exactly. >> Exactly. >> And so we're anchoring our attention or >> And so we're anchoring our attention or >> And so we're anchoring our attention or focus. focus. focus. >> And when we do that, um, >> And when we do that, um, >> And when we do that, um, >> it lets you let go of everything else. >> it lets you let go of everything else. >> it lets you let go of everything else. Right. And so we're focused, Right. And so we're focused, Right. And so we're focused, >> right? And so it's very simple because >> right? And so it's very simple because >> right? And so it's very simple because we're counting and we're breathing and we're counting and we're breathing and we're counting and we're breathing and so we're noticing. And then things like so we're noticing. And then things like so we're noticing. And then things like holding our breath can help increase holding our breath can help increase holding our breath can help increase what's called CO2 tolerance. what's called CO2 tolerance. what's called CO2 tolerance. >> Right? Anytime that the the oxygen CO2
44:00>> Right? Anytime that the the oxygen CO2 >> Right? Anytime that the the oxygen CO2 balance changes in your in your brain balance changes in your in your brain balance changes in your in your brain specifically, specifically, specifically, >> we can feel anxious. Yeah. And when >> we can feel anxious. Yeah. And when >> we can feel anxious. Yeah. And when people are stressed, they typically will people are stressed, they typically will people are stressed, they typically will shallow breathe or mouth breathe. shallow breathe or mouth breathe. shallow breathe or mouth breathe. >> And that will actually ramp up your >> And that will actually ramp up your >> And that will actually ramp up your anxiety. And we could do a whole thing anxiety. And we could do a whole thing anxiety. And we could do a whole thing on that. But mouth breathing is actually on that. But mouth breathing is actually on that. But mouth breathing is actually associated with increased cancer risk, associated with increased cancer risk, associated with increased cancer risk, dementia risk. You know, think of sleep dementia risk. You know, think of sleep dementia risk. You know, think of sleep apnnea. apnnea. apnnea. >> Um, you know, we're de oxygenating the >> Um, you know, we're de oxygenating the >> Um, you know, we're de oxygenating the brain. We're raising CO2. That creates brain. We're raising CO2. That creates brain. We're raising CO2. That creates panic because your brain's going, I need panic because your brain's going, I need panic because your brain's going, I need oxygen or my cells are going to die. oxygen or my cells are going to die. oxygen or my cells are going to die. >> I teach it to firefighters. >> I teach it to firefighters. >> I teach it to firefighters. >> Um, and they will actually prolong a a >> Um, and they will actually prolong a a >> Um, and they will actually prolong a a 20 minute tank to 25 minutes because 20 minute tank to 25 minutes because 20 minute tank to 25 minutes because they're controlling their breathing. It they're controlling their breathing. It they're controlling their breathing. It also controls their anxiety and also controls their anxiety and also controls their anxiety and increases their focus, so they're better increases their focus, so they're better increases their focus, so they're better performing, performing, performing, >> if that makes sense. So, I think box >> if that makes sense. So, I think box >> if that makes sense. So, I think box breathing is great. breathing is great. breathing is great. >> It's simple for me and it takes me no >> It's simple for me and it takes me no >> It's simple for me and it takes me no time to explain to patients. time to explain to patients. time to explain to patients. >> Yes. >> Yes. >> You know, Yeah. >> You know, Yeah. >> You know, Yeah. >> And I tell them my story. >> And I tell them my story. >> And I tell them my story. >> Yeah. >> Yeah. >> That, you know, this is >> That, you know, this is >> That, you know, this is >> most powerful. Yeah, most powerful story >> most powerful. Yeah, most powerful story >> most powerful. Yeah, most powerful story is our story. And universally, this is is our story. And universally, this is is our story. And universally, this is one of the most effective tools for one of the most effective tools for one of the most effective tools for stress reduction.
45:00stress reduction. stress reduction. >> And we're not talking about stress >> And we're not talking about stress >> And we're not talking about stress management. We're talking about reducing management. We're talking about reducing management. We're talking about reducing what we call stress, which is a chemical what we call stress, which is a chemical what we call stress, which is a chemical change in our body. change in our body. change in our body. >> Yeah. >> Yeah. >> And that affects your brain. >> And that affects your brain. >> And that affects your brain. >> Yeah. So um what's the difference as we >> Yeah. So um what's the difference as we >> Yeah. So um what's the difference as we kind of start wrapping up a bit of kind of start wrapping up a bit of kind of start wrapping up a bit of someone you know especially now in the someone you know especially now in the someone you know especially now in the world of everybody's into this longevity world of everybody's into this longevity world of everybody's into this longevity which I kind of actually hate the word which I kind of actually hate the word which I kind of actually hate the word longevity to be honest because you know longevity to be honest because you know longevity to be honest because you know if you can't live well what's the point if you can't live well what's the point if you can't live well what's the point of yeah but yeah um but that's another of yeah but yeah um but that's another of yeah but yeah um but that's another so what's the benefit of someone coming so what's the benefit of someone coming so what's the benefit of someone coming into a controlled environment like the into a controlled environment like the into a controlled environment like the >> um thermmo lab versus doing it at home >> um thermmo lab versus doing it at home >> um thermmo lab versus doing it at home >> and not trying to get away people that >> and not trying to get away people that >> and not trying to get away people that have access to have access to have access to >> No, no, no, not at all. And again, I I >> No, no, no, not at all. And again, I I >> No, no, no, not at all. And again, I I wanted to qualify this is, you know, I'm wanted to qualify this is, you know, I'm wanted to qualify this is, you know, I'm making it sound like this is the magic making it sound like this is the magic making it sound like this is the magic pill. There is no magic pill. pill. There is no magic pill. pill. There is no magic pill. >> No, there is no magic pill other than >> No, there is no magic pill other than >> No, there is no magic pill other than exercise. exercise. exercise. >> Other than exercise, I agree. If you >> Other than exercise, I agree. If you >> Other than exercise, I agree. If you what's in exercise, what's in exercise, what's in exercise, >> exercise, I tell people you could save a >> exercise, I tell people you could save a >> exercise, I tell people you could save a lot. It's not good for business for me
46:00lot. It's not good for business for me lot. It's not good for business for me at Beyond Health, but honestly, at Beyond Health, but honestly, at Beyond Health, but honestly, longevity or exercise is your biggest longevity or exercise is your biggest longevity or exercise is your biggest longevity habit. longevity habit. longevity habit. >> It really is. It's one of the >> It really is. It's one of the >> It really is. It's one of the >> You can't get away from it. for so many >> You can't get away from it. for so many >> You can't get away from it. for so many different reasons, but metabolic ones different reasons, but metabolic ones different reasons, but metabolic ones are one of those things. So, if we want are one of those things. So, if we want are one of those things. So, if we want to talk about longevity to talk about longevity to talk about longevity >> and even just thermal lab, here's here's >> and even just thermal lab, here's here's >> and even just thermal lab, here's here's what we're going to do. So, I'm a what we're going to do. So, I'm a what we're going to do. So, I'm a professional coach and I have been for professional coach and I have been for professional coach and I have been for and Lawrence is a professional coach. and Lawrence is a professional coach. and Lawrence is a professional coach. >> Our motivation is to help people. I know >> Our motivation is to help people. I know >> Our motivation is to help people. I know that's yours. We want to see people that's yours. We want to see people that's yours. We want to see people thriving to to to be better, to feel thriving to to to be better, to feel thriving to to to be better, to feel good, good, good, >> to create life change. >> to create life change. >> to create life change. >> Yeah. And aging, you know, is often >> Yeah. And aging, you know, is often >> Yeah. And aging, you know, is often associated with decline and the associated with decline and the associated with decline and the breakdown and diseases. That's that's breakdown and diseases. That's that's breakdown and diseases. That's that's why some of these things are helpful at why some of these things are helpful at why some of these things are helpful at Thermal Lab. Just like the coaches at Thermal Lab. Just like the coaches at Thermal Lab. Just like the coaches at the performance ranch, they're there to the performance ranch, they're there to the performance ranch, they're there to help you and guide you so that you don't help you and guide you so that you don't help you and guide you so that you don't have to stumble through this and figure have to stumble through this and figure have to stumble through this and figure it out. There's so much information out it out. There's so much information out it out. There's so much information out there. there. there. >> Like if you listen to Joe Rogan, you >> Like if you listen to Joe Rogan, you >> Like if you listen to Joe Rogan, you know, there and again, I love I love know, there and again, I love I love know, there and again, I love I love him. him. him. >> Yeah. But >> Yeah. But >> Yeah. But >> and you're going to say, I gotta go hard >> and you're going to say, I gotta go hard >> and you're going to say, I gotta go hard every time, you know, and that may not every time, you know, and that may not every time, you know, and that may not be true for all of us, right? so that be true for all of us, right? so that be true for all of us, right? so that you do it properly and that you actually
47:00you do it properly and that you actually you do it properly and that you actually get the benefits you're looking for. And get the benefits you're looking for. And get the benefits you're looking for. And we didn't get into, you know, maybe um we didn't get into, you know, maybe um we didn't get into, you know, maybe um women and reproductive health and all women and reproductive health and all women and reproductive health and all those things. If we wanted to maybe in those things. If we wanted to maybe in those things. If we wanted to maybe in the editing they could get it in there the editing they could get it in there the editing they could get it in there because I think it's really important. because I think it's really important. because I think it's really important. I'm married to a woman in menopause, I'm married to a woman in menopause, I'm married to a woman in menopause, right? right? >> Yeah. >> Yeah. >> And we use these modalities because they >> And we use these modalities because they >> And we use these modalities because they really work. But for aging, you know, really work. But for aging, you know, really work. But for aging, you know, getting back to these when your getting back to these when your getting back to these when your metabolism is good, why exercise is the metabolism is good, why exercise is the metabolism is good, why exercise is the best thing for aging. your metabolism is best thing for aging. your metabolism is best thing for aging. your metabolism is up, your mitochondria is working better, up, your mitochondria is working better, up, your mitochondria is working better, we have muscle mass. Yeah. we have muscle mass. Yeah. we have muscle mass. Yeah. >> Right. So, um this cold hot therapy >> Right. So, um this cold hot therapy >> Right. So, um this cold hot therapy really supports that and actually really supports that and actually really supports that and actually amplifies those benefits are so good. amplifies those benefits are so good. amplifies those benefits are so good. David Sinclair at Harvard wrote a book David Sinclair at Harvard wrote a book David Sinclair at Harvard wrote a book why we age. why we age. why we age. >> Um you know, he even touches on things >> Um you know, he even touches on things >> Um you know, he even touches on things like they've seen cold plunge. Yeah. like they've seen cold plunge. Yeah. like they've seen cold plunge. Yeah. Ageless. Ageless. Ageless. >> Ageless. Yep. >> Ageless. Yep. >> Ageless. Yep. um cold punch for example because of um cold punch for example because of um cold punch for example because of these changes and some of the protection these changes and some of the protection these changes and some of the protection of misfolding proteins which is a of misfolding proteins which is a of misfolding proteins which is a byproduct of time and aging byproduct of time and aging byproduct of time and aging >> um that they've seen markers of aging >> um that they've seen markers of aging >> um that they've seen markers of aging actually slow down and or even go
48:00actually slow down and or even go actually slow down and or even go backward backward backward >> yeah and they even measured telomeres >> yeah and they even measured telomeres >> yeah and they even measured telomeres >> so tieumirs yeah what how >> so tieumirs yeah what how >> so tieumirs yeah what how Elizabeth Blackburn I've been quoting Elizabeth Blackburn I've been quoting Elizabeth Blackburn I've been quoting that her research for 20 years that her research for 20 years that her research for 20 years >> won the Nobel Prize right so we can >> won the Nobel Prize right so we can >> won the Nobel Prize right so we can measure genetic aging you by these measure genetic aging you by these measure genetic aging you by these little little caps on on our DNA. little little caps on on our DNA. little little caps on on our DNA. They've even seen They've even seen They've even seen >> lengthening of tumirs because of these >> lengthening of tumirs because of these >> lengthening of tumirs because of these thermal. And it makes sense to me thermal. And it makes sense to me thermal. And it makes sense to me because if you're out in nature, humans because if you're out in nature, humans because if you're out in nature, humans are the only creatures that really have are the only creatures that really have are the only creatures that really have a long lifespan after reproduction a long lifespan after reproduction a long lifespan after reproduction because we survived on supporting one because we survived on supporting one because we survived on supporting one another and you needed grandma and another and you needed grandma and another and you needed grandma and grandpa hauling water, fighting, you grandpa hauling water, fighting, you grandpa hauling water, fighting, you know, hunting. Yeah. And so I think know, hunting. Yeah. And so I think know, hunting. Yeah. And so I think that's pro, you know, in the environment that's pro, you know, in the environment that's pro, you know, in the environment and we maintained our biological bodies and we maintained our biological bodies and we maintained our biological bodies so that we can continue to contribute to so that we can continue to contribute to so that we can continue to contribute to the next generation. Does that make the next generation. Does that make the next generation. Does that make sense? So knowing all that, we can come sense? So knowing all that, we can come sense? So knowing all that, we can come back and and take advantage to increase back and and take advantage to increase back and and take advantage to increase our health span, slow what we call aging our health span, slow what we call aging our health span, slow what we call aging because because because >> I've always said what we see as aging, >> I've always said what we see as aging, >> I've always said what we see as aging, there's a norm,
49:00there's a norm, there's a norm, >> but it's not normal for human beings, >> but it's not normal for human beings, >> but it's not normal for human beings, right? we're sedentary, we're eating right? we're sedentary, we're eating right? we're sedentary, we're eating junk, you know, we're junk, you know, we're junk, you know, we're >> overstressed >> overstressed >> overstressed >> that we can actually move our needle >> that we can actually move our needle >> that we can actually move our needle back towards I'm almost 59 years old. I back towards I'm almost 59 years old. I back towards I'm almost 59 years old. I can do more push-ups, pull-ups, than can do more push-ups, pull-ups, than can do more push-ups, pull-ups, than most 20-year-olds. I can run faster than most 20-year-olds. I can run faster than most 20-year-olds. I can run faster than most of them, which is a shame because most of them, which is a shame because most of them, which is a shame because they should kick my ass. they should kick my ass. they should kick my ass. >> But I feel great in my body. I can move >> But I feel great in my body. I can move >> But I feel great in my body. I can move in my body. And it's because I practice in my body. And it's because I practice in my body. And it's because I practice these things and I believe them. I know these things and I believe them. I know these things and I believe them. I know you do. And I think it's therapies like you do. And I think it's therapies like you do. And I think it's therapies like this that no, we can't change the number this that no, we can't change the number this that no, we can't change the number of aging, but we can absolutely help you of aging, but we can absolutely help you of aging, but we can absolutely help you age to a younger level. age to a younger level. age to a younger level. >> Age better, age well, age more normally >> Age better, age well, age more normally >> Age better, age well, age more normally like human beings. And it doesn't have like human beings. And it doesn't have like human beings. And it doesn't have to look like, you know, dementia to look like, you know, dementia to look like, you know, dementia decline, lack of mobility, just being on decline, lack of mobility, just being on decline, lack of mobility, just being on 27 medications. It's doesn't have 27 medications. It's doesn't have 27 medications. It's doesn't have >> have to be that way. >> have to be that way. >> have to be that way. >> So, what makes your guys' So, you know, >> So, what makes your guys' So, you know, >> So, what makes your guys' So, you know, there's tons of saunas and cold there's tons of saunas and cold there's tons of saunas and cold facilities here. What would you say facilities here. What would you say facilities here. What would you say makes your thermolab different than the makes your thermolab different than the makes your thermolab different than the rest of them? rest of them? rest of them? >> So, do you want me to go? I feel like
50:00>> So, do you want me to go? I feel like >> So, do you want me to go? I feel like >> I think I have I mean, so yeah, it'll be >> I think I have I mean, so yeah, it'll be >> I think I have I mean, so yeah, it'll be interesting because I mean interesting because I mean interesting because I mean >> Yeah. And then I'll pipe in on that. >> Yeah. And then I'll pipe in on that. >> Yeah. And then I'll pipe in on that. >> Yeah, for sure. I mean, like I said, the >> Yeah, for sure. I mean, like I said, the >> Yeah, for sure. I mean, like I said, the biggest thing came the the revolution biggest thing came the the revolution biggest thing came the the revolution came to I I wanted to put a a coal came to I I wanted to put a a coal came to I I wanted to put a a coal plunge and a sauna there. We didn't have plunge and a sauna there. We didn't have plunge and a sauna there. We didn't have space inside our our facility. Started space inside our our facility. Started space inside our our facility. Started talking to some people and again it be talking to some people and again it be talking to some people and again it be the the stem of it was a shipping the the stem of it was a shipping the the stem of it was a shipping container. So we put it in there and we container. So we put it in there and we container. So we put it in there and we brought it together because we really brought it together because we really brought it together because we really want to and and have people work on all want to and and have people work on all want to and and have people work on all facets of of of health, you know, facets of of of health, you know, facets of of of health, you know, mental, physical, mental, physical, mental, physical, >> um the the reset, all everything >> um the the reset, all everything >> um the the reset, all everything everything that we do. So that was the everything that we do. So that was the everything that we do. So that was the main thing is it's I wanted to bring it main thing is it's I wanted to bring it main thing is it's I wanted to bring it all together into one piece to have it all together into one piece to have it all together into one piece to have it there and accessible because it's hard there and accessible because it's hard there and accessible because it's hard to have a cold plug at your house. Ice to have a cold plug at your house. Ice to have a cold plug at your house. Ice bags in your bathtub and all it just bags in your bathtub and all it just bags in your bathtub and all it just doesn't work. A sauna too, right? It's doesn't work. A sauna too, right? It's doesn't work. A sauna too, right? It's hard. So, it's there. It's easy. It's hard. So, it's there. It's easy. It's hard. So, it's there. It's easy. It's accessible. We teach you how to use it. accessible. We teach you how to use it. accessible. We teach you how to use it. The tools are there, The tools are there, The tools are there, >> which I'll pipe in. I think that's one >> which I'll pipe in. I think that's one >> which I'll pipe in. I think that's one of the most important pieces. I mean, of the most important pieces. I mean, of the most important pieces. I mean, your your goal here was to demystify.
51:00your your goal here was to demystify. your your goal here was to demystify. Correct. Correct. Correct. >> Help people get the I mean, that's what >> Help people get the I mean, that's what >> Help people get the I mean, that's what you do in your practice. I want you to you do in your practice. I want you to you do in your practice. I want you to have the right information based on what have the right information based on what have the right information based on what we know now, we know now, we know now, >> right? >> right? >> right? >> But that's a big one. >> But that's a big one. >> But that's a big one. >> Yeah. Yeah. I think I definitely feel >> Yeah. Yeah. I think I definitely feel >> Yeah. Yeah. I think I definitely feel that having the the routine and having that having the the routine and having that having the the routine and having the ability to use it cuz for me it it the ability to use it cuz for me it it the ability to use it cuz for me it it helped me. I saw it. I was experienced helped me. I saw it. I was experienced helped me. I saw it. I was experienced with it through him. It was all that with it through him. It was all that with it through him. It was all that just using it and just using it and just using it and >> I was like, man, this thing really >> I was like, man, this thing really >> I was like, man, this thing really works. And now knowing that it really works. And now knowing that it really works. And now knowing that it really works, I want everybody else to have works, I want everybody else to have works, I want everybody else to have that access. And that's why we we that access. And that's why we we that access. And that's why we we started it. started it. started it. >> And not to mention that it's gorgeous. >> And not to mention that it's gorgeous. >> And not to mention that it's gorgeous. You haven't been in there. It's like we You haven't been in there. It's like we You haven't been in there. It's like we have a beautiful sauna and we can fit have a beautiful sauna and we can fit have a beautiful sauna and we can fit eight to nine people. Although I had 12 eight to nine people. Although I had 12 eight to nine people. Although I had 12 uh middle school age kids in there the uh middle school age kids in there the uh middle school age kids in there the other day. We were doing it with youth other day. We were doing it with youth other day. We were doing it with youth athletes. That's something that we're athletes. That's something that we're athletes. That's something that we're offering that we're going to do it for offering that we're going to do it for offering that we're going to do it for kids because it really helps with kids because it really helps with kids because it really helps with anxiety. kids are suffering with it. So, anxiety. kids are suffering with it. So, anxiety. kids are suffering with it. So, we're doing all the things that help we're doing all the things that help we're doing all the things that help them and they have a blast. It's more them and they have a blast. It's more them and they have a blast. It's more fun and play for them. fun and play for them. fun and play for them. >> Um, the tubs are clean. We don't use >> Um, the tubs are clean. We don't use >> Um, the tubs are clean. We don't use harsh chemicals. We're actually using harsh chemicals. We're actually using harsh chemicals. We're actually using natural enzymes natural enzymes natural enzymes >> and other products that that clean them.
52:00>> and other products that that clean them. >> and other products that that clean them. We have ozenators. I mean, it's a really We have ozenators. I mean, it's a really We have ozenators. I mean, it's a really nice space. It's super clean. It's easy nice space. It's super clean. It's easy nice space. It's super clean. It's easy to access. And we want to, you know, to access. And we want to, you know, to access. And we want to, you know, your time's valuable. your time's valuable. your time's valuable. >> We want you to come in and get it done. >> We want you to come in and get it done. >> We want you to come in and get it done. And I've found in 35 years like in the And I've found in 35 years like in the And I've found in 35 years like in the wellness side of it is like you have to wellness side of it is like you have to wellness side of it is like you have to make things accessible and easy. You make things accessible and easy. You make things accessible and easy. You have to have access. have to have access. have to have access. >> Yeah, you do. And and you're more likely >> Yeah, you do. And and you're more likely >> Yeah, you do. And and you're more likely to follow through and take advantage of to follow through and take advantage of to follow through and take advantage of these really almost crazy benefits. these really almost crazy benefits. these really almost crazy benefits. >> Like I said, not a a magic pill, >> Like I said, not a a magic pill, >> Like I said, not a a magic pill, >> but but that's I think a big piece. >> but but that's I think a big piece. >> but but that's I think a big piece. Plus, everybody at Performance Lodge, Plus, everybody at Performance Lodge, Plus, everybody at Performance Lodge, they're so welcoming. It's just a great they're so welcoming. It's just a great they're so welcoming. It's just a great we want to have you come down and enjoy we want to have you come down and enjoy we want to have you come down and enjoy the space. In fact, we're giving free the space. In fact, we're giving free the space. In fact, we're giving free sauna and cold plunges. Come down. Like sauna and cold plunges. Come down. Like sauna and cold plunges. Come down. Like Lawrence said, experience it Lawrence said, experience it Lawrence said, experience it >> because to understand things, I found >> because to understand things, I found >> because to understand things, I found this my meditation teacher is you must this my meditation teacher is you must this my meditation teacher is you must experience something to actually see experience something to actually see experience something to actually see what it feels like. what it feels like. what it feels like. >> And we'll hold your hand. Don't worry, >> And we'll hold your hand. Don't worry, >> And we'll hold your hand. Don't worry, it's not as scary. Like I said, I had it's not as scary. Like I said, I had it's not as scary. Like I said, I had middle school kids in there. And at middle school kids in there. And at middle school kids in there. And at first they're a little trepidation, a first they're a little trepidation, a first they're a little trepidation, a little anxious, and they get in and
53:00little anxious, and they get in and little anxious, and they get in and second round they're like total pros. second round they're like total pros. second round they're like total pros. >> Yeah. >> Yeah. >> It's not as bad as you think >> It's not as bad as you think >> It's not as bad as you think >> and it's actually pretty fun and you >> and it's actually pretty fun and you >> and it's actually pretty fun and you >> feel great afterwards. you and you can't >> feel great afterwards. you and you can't >> feel great afterwards. you and you can't buy that, right? I feel great. buy that, right? I feel great. buy that, right? I feel great. >> Sorry, real quick. Char on that. So, and >> Sorry, real quick. Char on that. So, and >> Sorry, real quick. Char on that. So, and the big thing is too, I think the the big thing is too, I think the the big thing is too, I think the difference is we do it in a community. difference is we do it in a community. difference is we do it in a community. Like he just said, we did it in a group. Like he just said, we did it in a group. Like he just said, we did it in a group. >> That's the biggest difference I noticed >> That's the biggest difference I noticed >> That's the biggest difference I noticed with a lot of the the the facilities with a lot of the the the facilities with a lot of the the the facilities that we've looked at here in town and that we've looked at here in town and that we've looked at here in town and and there there's some great ones. and there there's some great ones. and there there's some great ones. There's some beautiful ones. There's some beautiful ones. There's some beautiful ones. >> Um but they're all solo and private type >> Um but they're all solo and private type >> Um but they're all solo and private type of spaces and it's sometimes good to do of spaces and it's sometimes good to do of spaces and it's sometimes good to do that. No, that. No, that. No, >> but I feel having the tools and the >> but I feel having the tools and the >> but I feel having the tools and the power and bringing the community power and bringing the community power and bringing the community together together together >> because this is something that's done >> because this is something that's done >> because this is something that's done been done for thousands of years in a been done for thousands of years in a been done for thousands of years in a traditional city. Yeah. And it's still traditional city. Yeah. And it's still traditional city. Yeah. And it's still done. I mean, Finland has more done. I mean, Finland has more done. I mean, Finland has more >> saunas than than than houses here or >> saunas than than than houses here or >> saunas than than than houses here or something like that. something like that. something like that. >> Yeah, it's something but here. So, >> Yeah, it's something but here. So, >> Yeah, it's something but here. So, actually, I think that's a huge point actually, I think that's a huge point actually, I think that's a huge point because we are going to do social events because we are going to do social events because we are going to do social events where we actually do this in community. where we actually do this in community. where we actually do this in community. Uh we may have some singles events if Uh we may have some singles events if Uh we may have some singles events if you want to come meet people that are you want to come meet people that are you want to come meet people that are like-minded and adventurous. might be a
54:00like-minded and adventurous. might be a like-minded and adventurous. might be a great thing to do or couples work great thing to do or couples work great thing to do or couples work because my wife and I do a lot of because my wife and I do a lot of because my wife and I do a lot of couples work where we actually done this couples work where we actually done this couples work where we actually done this with couples and it's a bonding with couples and it's a bonding with couples and it's a bonding experience to do something hard and you experience to do something hard and you experience to do something hard and you get excited and you feel good and you go get excited and you feel good and you go get excited and you feel good and you go have dinner. Um so we're going to do have dinner. Um so we're going to do have dinner. Um so we're going to do some of that stuff and he and even all some of that stuff and he and even all some of that stuff and he and even all the other studies that are showing the the other studies that are showing the the other studies that are showing the physiological benefits and I kind of physiological benefits and I kind of physiological benefits and I kind of touched on it in the one in England touched on it in the one in England touched on it in the one in England >> is the social aspect of this has a huge >> is the social aspect of this has a huge >> is the social aspect of this has a huge huge impact on our well-being. In fact, huge impact on our well-being. In fact, huge impact on our well-being. In fact, social connection probably is the number social connection probably is the number social connection probably is the number one factor for happiness and kind of one factor for happiness and kind of one factor for happiness and kind of just quality of life. just quality of life. just quality of life. >> And so we want to promote that. And it >> And so we want to promote that. And it >> And so we want to promote that. And it is very traditional. If you go to is very traditional. If you go to is very traditional. If you go to Finland, the whole family saunas, like Finland, the whole family saunas, like Finland, the whole family saunas, like he was saying, every house in Finland he was saying, every house in Finland he was saying, every house in Finland has a sauna in Sweden, Norway, and in has a sauna in Sweden, Norway, and in has a sauna in Sweden, Norway, and in Russia too, they have the common Russia too, they have the common Russia too, they have the common bathous, banya. bathous, banya. bathous, banya. >> Yeah. >> Yeah. >> And the and in the studies, they said >> And the and in the studies, they said >> And the and in the studies, they said that social element is actually that social element is actually that social element is actually something that's probably greasing the something that's probably greasing the something that's probably greasing the the health benefits that you're seeing. the health benefits that you're seeing. the health benefits that you're seeing. So, we want to take advantage of that So, we want to take advantage of that So, we want to take advantage of that piece and it's unique to our space that piece and it's unique to our space that piece and it's unique to our space that we can do. we can do. we can do. >> Well, and I just think my own >> Well, and I just think my own >> Well, and I just think my own experience. So, um we ski a lot at Tal. experience. So, um we ski a lot at Tal. experience. So, um we ski a lot at Tal. We have a place at the ski valley and in
55:00We have a place at the ski valley and in We have a place at the ski valley and in our condo we actually have a cold plunge our condo we actually have a cold plunge our condo we actually have a cold plunge and a sauna. And I can tell you in the and a sauna. And I can tell you in the and a sauna. And I can tell you in the winters like not that I don't love to winters like not that I don't love to winters like not that I don't love to ski, I do. But I mentally like if I look ski, I do. But I mentally like if I look ski, I do. But I mentally like if I look back in my career like when I'm just back in my career like when I'm just back in my career like when I'm just knocking out research or um innovating knocking out research or um innovating knocking out research or um innovating the CL or doing new things looking back the CL or doing new things looking back the CL or doing new things looking back historically it's kind of during the historically it's kind of during the historically it's kind of during the winter months when most people are winter months when most people are winter months when most people are actually more stagnant because of the actually more stagnant because of the actually more stagnant because of the you know there's not as much sunlight. you know there's not as much sunlight. you know there's not as much sunlight. >> Sure. >> Sure. >> Sure. >> Um so I mean that's my story of it you >> Um so I mean that's my story of it you >> Um so I mean that's my story of it you know personally. know personally. know personally. >> I love that but those are valuable are >> I love that but those are valuable are >> I love that but those are valuable are real. It's real. real. It's real. real. It's real. >> It's your experience and you're actually >> It's your experience and you're actually >> It's your experience and you're actually aware and conscious because how could aware and conscious because how could aware and conscious because how could this help? this help? this help? >> How can this help? Yeah. Exactly. So if >> How can this help? Yeah. Exactly. So if >> How can this help? Yeah. Exactly. So if one um and I do I think we need to have one um and I do I think we need to have one um and I do I think we need to have another podcast so we will wrap that up another podcast so we will wrap that up another podcast so we will wrap that up but if one if you could only choose one but if one if you could only choose one but if one if you could only choose one therapy so say it's time say it's money therapy so say it's time say it's money therapy so say it's time say it's money you know whatever it might be and I know you know whatever it might be and I know you know whatever it might be and I know again this is a very broad but what again this is a very broad but what again this is a very broad but what would that be would it be a sauna would would that be would it be a sauna would would that be would it be a sauna would it be a cold plunge like and and again I it be a cold plunge like and and again I it be a cold plunge like and and again I I I'm giving you a hard answer question
56:00I I'm giving you a hard answer question I I'm giving you a hard answer question to answer yeah to answer yeah to answer yeah >> uh but just from an overall looking at >> uh but just from an overall looking at >> uh but just from an overall looking at it to help a person truly live well? If it to help a person truly live well? If it to help a person truly live well? If you say if you know they only had access you say if you know they only had access you say if you know they only had access to one thing, what would that be? to one thing, what would that be? to one thing, what would that be? >> Okay, so you're asking me. >> Okay, so you're asking me. >> Okay, so you're asking me. >> Okay, so I'm gonna answer this. I think >> Okay, so I'm gonna answer this. I think >> Okay, so I'm gonna answer this. I think for just a singular kind of health for just a singular kind of health for just a singular kind of health benefit, I think sauna probably is going benefit, I think sauna probably is going benefit, I think sauna probably is going to have the broader impact. to have the broader impact. to have the broader impact. >> Correct. >> Correct. >> Um I have a bias because I really like >> Um I have a bias because I really like >> Um I have a bias because I really like the cold punch and its psychological the cold punch and its psychological the cold punch and its psychological aspects. Yeah, there are a lot because aspects. Yeah, there are a lot because aspects. Yeah, there are a lot because that's harder. It's pretty easy to walk that's harder. It's pretty easy to walk that's harder. It's pretty easy to walk into the sauna and then it gets into the sauna and then it gets into the sauna and then it gets uncomfortable. Correct. uncomfortable. Correct. uncomfortable. Correct. >> But that initial kind of like I've got >> But that initial kind of like I've got >> But that initial kind of like I've got to do and I've done it for 13 years and to do and I've done it for 13 years and to do and I've done it for 13 years and every time I have hesitation, you know, every time I have hesitation, you know, every time I have hesitation, you know, it's like I could easily talk myself out it's like I could easily talk myself out it's like I could easily talk myself out of this. of this. of this. >> I think that's an a really good exercise >> I think that's an a really good exercise >> I think that's an a really good exercise for people in a modern world is to do for people in a modern world is to do for people in a modern world is to do things that that we don't want to do things that that we don't want to do things that that we don't want to do that make you uncomfortable. that make you uncomfortable. that make you uncomfortable. >> So that's my caveat. I think from a >> So that's my caveat. I think from a >> So that's my caveat. I think from a general health benefit, I want to be
57:00general health benefit, I want to be general health benefit, I want to be honest with people and really just give honest with people and really just give honest with people and really just give my opinion. I think it's is going to my opinion. I think it's is going to my opinion. I think it's is going to have the greatest. Yeah. have the greatest. Yeah. have the greatest. Yeah. >> Um but the gold >> Um but the gold >> Um but the gold >> but mental health like I would love to >> but mental health like I would love to >> but mental health like I would love to >> like just anxiety, depression. I think >> like just anxiety, depression. I think >> like just anxiety, depression. I think there's more and this is my antidote. I there's more and this is my antidote. I there's more and this is my antidote. I think there's more benefits from cold. think there's more benefits from cold. think there's more benefits from cold. >> I do too. I if I'm having a hard day and >> I do too. I if I'm having a hard day and >> I do too. I if I'm having a hard day and like I have stuff and I'm trying to get, like I have stuff and I'm trying to get, like I have stuff and I'm trying to get, you know, stuff out and I feel a lot of you know, stuff out and I feel a lot of you know, stuff out and I feel a lot of anxiety. I literally will run upstairs anxiety. I literally will run upstairs anxiety. I literally will run upstairs from my office, jump in the cold plunge, from my office, jump in the cold plunge, from my office, jump in the cold plunge, do three minutes do three minutes do three minutes >> and I'm reset and I'm good to go for the >> and I'm reset and I'm good to go for the >> and I'm reset and I'm good to go for the rest of the day. And I and and it's a rest of the day. And I and and it's a rest of the day. And I and and it's a very powerful change very powerful change very powerful change >> for that reason and it's like okay >> for that reason and it's like okay >> for that reason and it's like okay >> it's kind of like I slap myself in the >> it's kind of like I slap myself in the >> it's kind of like I slap myself in the face a little bit. face a little bit. face a little bit. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> And it feels great. So for anxiety I >> And it feels great. So for anxiety I >> And it feels great. So for anxiety I love that. Yeah. love that. Yeah. love that. Yeah. >> Yeah. Well, I thank you guys for your >> Yeah. Well, I thank you guys for your >> Yeah. Well, I thank you guys for your time. This was fun. And we will have time. This was fun. And we will have time. This was fun. And we will have another one. another one. another one. >> Yeah. Thanks. Awesome. I think the >> Yeah. Thanks. Awesome. I think the >> Yeah. Thanks. Awesome. I think the breathing would be a fascinating one. breathing would be a fascinating one. breathing would be a fascinating one. >> I would love to spend some time on that >> I would love to spend some time on that >> I would love to spend some time on that just cuz I that is an issue for me that
58:00just cuz I that is an issue for me that just cuz I that is an issue for me that I need to work on. So, but anyways, I I need to work on. So, but anyways, I I need to work on. So, but anyways, I thank you both for your time. thank you both for your time. thank you both for your time. >> Thank you. Thank you.