Unlocking the Power of Cold Therapy: A Path to Enhanced Metabolism and Longevity - Full Transcript

00:00the way that you think about yourself the way that you think about yourself your problems the world before you went your problems the world before you went your problems the world before you went in has to change when you go up because in has to change when you go up because in has to change when you go up because you have changed your Chemistry in the you have changed your Chemistry in the you have changed your Chemistry in the brain her research has focused on how brain her research has focused on how brain her research has focused on how deliberate cold exposure and deliberate deliberate cold exposure and deliberate deliberate cold exposure and deliberate heat exposure can be used to enhance heat exposure can be used to enhance heat exposure can be used to enhance human metabolism Dr Susanna sober I human metabolism Dr Susanna sober I human metabolism Dr Susanna sober I started this kind of research where I started this kind of research where I started this kind of research where I was looking into how can we as humans was looking into how can we as humans was looking into how can we as humans without taking any pills with this just without taking any pills with this just without taking any pills with this just how can we naturally activate this how can we naturally activate this how can we naturally activate this tissue we have in order for us to tissue we have in order for us to tissue we have in order for us to increase our metabolism how can we lose increase our metabolism how can we lose increase our metabolism how can we lose weight but not with any more drugs what weight but not with any more drugs what weight but not with any more drugs what would you say that change is in the would you say that change is in the would you say that change is in the brain and the body with consistent cold brain and the body with consistent cold brain and the body with consistent cold therapy something changes and that's the therapy something changes and that's the therapy something changes and that's the brain chemistry right so if you submerge brain chemistry right so if you submerge brain chemistry right so if you submerge into cold water you have an increase in into cold water you have an increase in into cold water you have an increase in dopamine it could be up to five times dopamine it could be up to five times dopamine it could be up to five times highter what is the perfect protocol for highter what is the perfect protocol for highter what is the perfect protocol for heat and cold therapy to optimize my heat and cold therapy to optimize my heat and cold therapy to optimize my metabolism to burn fat to reduce my risk metabolism to burn fat to reduce my risk metabolism to burn fat to reduce my risk of disease to live longer to feel better

01:00of disease to live longer to feel better of disease to live longer to feel better yeah it's a really good question welcome back everyone to the question welcome back everyone to the school of greatness very excited about school of greatness very excited about school of greatness very excited about our guest we have the inspiring Susanna our guest we have the inspiring Susanna our guest we have the inspiring Susanna subar in the house so good to see you subar in the house so good to see you subar in the house so good to see you welcome to the school of greatness now welcome to the school of greatness now welcome to the school of greatness now this is fascinating because you have a this is fascinating because you have a this is fascinating because you have a PhD in metabolism you're are essentially PhD in metabolism you're are essentially PhD in metabolism you're are essentially a cold and heat scientist you study this a cold and heat scientist you study this a cold and heat scientist you study this about how people can optimize their about how people can optimize their about how people can optimize their metabolism to to burn fat to lose fat metabolism to to burn fat to lose fat metabolism to to burn fat to lose fat the bad types of fat and you've been the bad types of fat and you've been the bad types of fat and you've been studying this your research focuses on studying this your research focuses on studying this your research focuses on the effects of deliberate cold and heat the effects of deliberate cold and heat the effects of deliberate cold and heat exposure on metabolism and various exposure on metabolism and various exposure on metabolism and various aspects of human physiology and in this aspects of human physiology and in this aspects of human physiology and in this interview I want to really explore how interview I want to really explore how interview I want to really explore how exposing ourselves to extreme heat or exposing ourselves to extreme heat or exposing ourselves to extreme heat or extreme cold whether it be Saun as and extreme cold whether it be Saun as and extreme cold whether it be Saun as and ice can have a profound impact on our ice can have a profound impact on our ice can have a profound impact on our overall health can transform the way our overall health can transform the way our overall health can transform the way our body looks how we feel how we think and

02:00body looks how we feel how we think and body looks how we feel how we think and how we attract more great things in our how we attract more great things in our how we attract more great things in our life so that's what I want to explore life so that's what I want to explore life so that's what I want to explore today and how long have you been doing today and how long have you been doing today and how long have you been doing your research on metabolism as a PhD and your research on metabolism as a PhD and your research on metabolism as a PhD and what is the greatest finding that you've what is the greatest finding that you've what is the greatest finding that you've discovered from all your years of discovered from all your years of discovered from all your years of research so far oh that's a good research so far oh that's a good research so far oh that's a good questions definitely so I've been doing questions definitely so I've been doing questions definitely so I've been doing this kind of research for since this kind of research for since this kind of research for since 2016 where I initially got in into um 2016 where I initially got in into um 2016 where I initially got in into um the research field of something called the research field of something called the research field of something called the brown fat and we're going to the brown fat and we're going to the brown fat and we're going to elaborate on that just a little bit elaborate on that just a little bit elaborate on that just a little bit later but the brown fat was is part of later but the brown fat was is part of later but the brown fat was is part of our metabolism and I wanted to figure our metabolism and I wanted to figure our metabolism and I wanted to figure out what how can we activate this kind out what how can we activate this kind out what how can we activate this kind of healthy tissue in the body in ways to of healthy tissue in the body in ways to of healthy tissue in the body in ways to get ourselves healthier and also to lose get ourselves healthier and also to lose get ourselves healthier and also to lose fat so that's the main thing so it's a fat so that's the main thing so it's a fat so that's the main thing so it's a new discovery that this kind of healthy new discovery that this kind of healthy new discovery that this kind of healthy fat if you activate that with cold then fat if you activate that with cold then fat if you activate that with cold then you increase your metabolism and you can you increase your metabolism and you can you increase your metabolism and you can lose weight weight and even if you have

03:00lose weight weight and even if you have lose weight weight and even if you have type 2 diabetes it's a really good way type 2 diabetes it's a really good way type 2 diabetes it's a really good way to lowering your glucose levels in your to lowering your glucose levels in your to lowering your glucose levels in your blood so with that in mind I started blood so with that in mind I started blood so with that in mind I started this kind of research where I was this kind of research where I was this kind of research where I was looking into how can we as humans looking into how can we as humans looking into how can we as humans without taking any pills with this just tissue we have in order for us to increase our metabolism Goda and then increase our metabolism Goda and then increase our metabolism Goda and then cold and Heat come came into the picture cold and Heat come came into the picture cold and Heat come came into the picture and I started in and I started in and I started in 2016 just trying to like figure out how 2016 just trying to like figure out how 2016 just trying to like figure out how do how do people um use Colden heat do how do people um use Colden heat do how do people um use Colden heat today can we activate the brown fat with today can we activate the brown fat with today can we activate the brown fat with cold air and how about cold water as in cold air and how about cold water as in cold air and how about cold water as in Denmark we do a lot of Cold Water Denmark we do a lot of Cold Water Denmark we do a lot of Cold Water swimming so that idea pretty quickly swimming so that idea pretty quickly swimming so that idea pretty quickly came up as a fun way to activate the came up as a fun way to activate the came up as a fun way to activate the brown fat but nobody has done it yet so brown fat but nobody has done it yet so brown fat but nobody has done it yet so that's exactly where I started what's that's exactly where I started what's that's exactly where I started what's what's been the biggest finding so far what's been the biggest finding so far what's been the biggest finding so far in researching metabolism for the last in researching metabolism for the last in researching metabolism for the last seven eight years and doing these

04:00seven eight years and doing these seven eight years and doing these studies the research that I did was in studies the research that I did was in studies the research that I did was in metabolism and brown fat activation and metabolism and brown fat activation and metabolism and brown fat activation and we F we found that if you activate your we F we found that if you activate your we F we found that if you activate your brown fat by doing deliberate cold brown fat by doing deliberate cold brown fat by doing deliberate cold exposure so winter swimming in cold exposure so winter swimming in cold exposure so winter swimming in cold water and you do that for multiple water and you do that for multiple water and you do that for multiple Seasons then you can increase your brown Seasons then you can increase your brown Seasons then you can increase your brown fat activation you will also have a fat activation you will also have a fat activation you will also have a better glucose balance meaning that you better glucose balance meaning that you better glucose balance meaning that you will have a more efficient way of will have a more efficient way of will have a more efficient way of getting rid of the sugar in your getting rid of the sugar in your getting rid of the sugar in your bloodstream because it's just more bloodstream because it's just more bloodstream because it's just more efficient and and lower insulin levels efficient and and lower insulin levels efficient and and lower insulin levels which is a good thing um to have low which is a good thing um to have low which is a good thing um to have low insulin levels that means that all your insulin levels that means that all your insulin levels that means that all your cells in your body are very like prone cells in your body are very like prone cells in your body are very like prone to feel if there is sugar available and to feel if there is sugar available and to feel if there is sugar available and if there's sugar available we should if there's sugar available we should if there's sugar available we should have a fast metabolism to get that Sugar have a fast metabolism to get that Sugar have a fast metabolism to get that Sugar out of the bloodstream and into your out of the bloodstream and into your out of the bloodstream and into your cells so you don't get that high blood cells so you don't get that high blood cells so you don't get that high blood sugar levels interesting yeah okay so sugar levels interesting yeah okay so sugar levels interesting yeah okay so you found that the cold so you were you found that the cold so you were you found that the cold so you were first off researching about metabolism first off researching about metabolism first off researching about metabolism was it more on how to lose weight or how was it more on how to lose weight or how was it more on how to lose weight or how metabolism works so more basic science

05:00metabolism works so more basic science metabolism works so more basic science like what is this tissue can it activate like what is this tissue can it activate like what is this tissue can it activate the the metabolism and I wasn't doing my the the metabolism and I wasn't doing my the the metabolism and I wasn't doing my studies or cell studies so I wanted to studies or cell studies so I wanted to studies or cell studies so I wanted to see if intervention in humans could see if intervention in humans could see if intervention in humans could actually make a difference um on actually make a difference um on actually make a difference um on something like blood pressure um Brown something like blood pressure um Brown something like blood pressure um Brown fat activation uh glucose metabolism and fat activation uh glucose metabolism and fat activation uh glucose metabolism and insulin levels so I had all these insulin levels so I had all these insulin levels so I had all these measures which are like more the measures which are like more the measures which are like more the hardcore outcomes but it was also a way hardcore outcomes but it was also a way hardcore outcomes but it was also a way to see to see to see can we can we use this in a like a um can we can we use this in a like a um can we can we use this in a like a um lifestyle intervention because that lifestyle intervention because that lifestyle intervention because that would help people get healthier and were would help people get healthier and were would help people get healthier and were the interventions that you were the interventions that you were the interventions that you were researching only cold and heat therapy researching only cold and heat therapy researching only cold and heat therapy or were there other types of or were there other types of or were there other types of interventions you were studying for interventions you were studying for interventions you were studying for activating metabolism that's a good activating metabolism that's a good activating metabolism that's a good question yeah um so in in research you question yeah um so in in research you question yeah um so in in research you you have to focus on some things because you have to focus on some things because you have to focus on some things because it takes a lot of of reading and it takes a lot of of reading and it takes a lot of of reading and learning on specific things so when learning on specific things so when learning on specific things so when people do a PhD they have to be very people do a PhD they have to be very people do a PhD they have to be very narrow in what they do in order for them

06:00narrow in what they do in order for them narrow in what they do in order for them to become really experts in what they do to become really experts in what they do to become really experts in what they do and and understanding what they're doing and and understanding what they're doing and and understanding what they're doing because so much has happening in the because so much has happening in the because so much has happening in the body when you research just one cell or body when you research just one cell or body when you research just one cell or one mechanism one pathway and I was one mechanism one pathway and I was one mechanism one pathway and I was researching both the cold and the Heat researching both the cold and the Heat researching both the cold and the Heat and even a way to use that as a and even a way to use that as a and even a way to use that as a lifestyle intervention so I did a lot of lifestyle intervention so I did a lot of lifestyle intervention so I did a lot of field studies before so researching how field studies before so researching how field studies before so researching how do winter swimmers go out winter do winter swimmers go out winter do winter swimmers go out winter swimming how do they use the Heat and swimming how do they use the Heat and swimming how do they use the Heat and how does that affect our physiology and how does that affect our physiology and how does that affect our physiology and biochemistry so it was kind of both biochemistry so it was kind of both biochemistry so it was kind of both things so it it was huge for me to study things so it it was huge for me to study things so it it was huge for me to study all that at the same time wow um in all that at the same time wow um in all that at the same time wow um in terms of the types of fat the body has terms of the types of fat the body has terms of the types of fat the body has because there's Brown fat and there's because there's Brown fat and there's because there's Brown fat and there's white fat is that correct is there a white fat is that correct is there a white fat is that correct is there a different type of fat that we have as different type of fat that we have as different type of fat that we have as humans those are two very distinct kind humans those are two very distinct kind humans those are two very distinct kind of tissues that's true and what's the of tissues that's true and what's the of tissues that's true and what's the difference between brown fat and white difference between brown fat and white difference between brown fat and white fat and are there other types of fat or fat and are there other types of fat or fat and are there other types of fat or is that the main fat that we have on our

07:00is that the main fat that we have on our is that the main fat that we have on our body yeah so that's the main fat that we body yeah so that's the main fat that we body yeah so that's the main fat that we have in the body so people know about have in the body so people know about have in the body so people know about the white fat and the white fat is the the white fat and the white fat is the the white fat and the white fat is the bad fat the unhealthy kind of fat that bad fat the unhealthy kind of fat that bad fat the unhealthy kind of fat that we want to get rid of it's on the belly we want to get rid of it's on the belly we want to get rid of it's on the belly on the stomach and around our inner on the stomach and around our inner on the stomach and around our inner organs and it's called visceral fat okay organs and it's called visceral fat okay organs and it's called visceral fat okay and we want to get rid of that because and we want to get rid of that because and we want to get rid of that because that's what increases our risk of type that's what increases our risk of type that's what increases our risk of type two diabetes obesity which is like two diabetes obesity which is like two diabetes obesity which is like increasing a lot at the moment because increasing a lot at the moment because increasing a lot at the moment because you can see in you can see in you can see in 2030 it's estimated that around almost 2030 it's estimated that around almost 2030 it's estimated that around almost 50% of the people in the US would be on 50% of the people in the US would be on 50% of the people in the US would be on the obese scale really yeah so that's the obese scale really yeah so that's the obese scale really yeah so that's that's how it's estimated at at this that's how it's estimated at at this that's how it's estimated at at this moment so um by 2030 and we we're moment so um by 2030 and we we're moment so um by 2030 and we we're getting there right it's soon and so getting there right it's soon and so getting there right it's soon and so that's the visceral white fat that that's the visceral white fat that that's the visceral white fat that causes people to be obese yeah what causes people to be obese yeah what causes people to be obese yeah what causes a human being to gain so much fat causes a human being to gain so much fat causes a human being to gain so much fat what are the main factors so that's if what are the main factors so that's if what are the main factors so that's if people um stop moving so if people are people um stop moving so if people are people um stop moving so if people are not exercising enough not moving enough

08:00not exercising enough not moving enough not exercising enough not moving enough um if they eat unhealthy kinds of fat um if they eat unhealthy kinds of fat um if they eat unhealthy kinds of fat which is processed food these days um so which is processed food these days um so which is processed food these days um so unhealthy kinds of food and too much of unhealthy kinds of food and too much of unhealthy kinds of food and too much of it so there's like if you don't burn the it so there's like if you don't burn the it so there's like if you don't burn the calories that you take in it will calories that you take in it will calories that you take in it will convert to white fat and the body is per convert to white fat and the body is per convert to white fat and the body is per like that's how we are buil we want to like that's how we are buil we want to like that's how we are buil we want to survive okay so that's the body is just survive okay so that's the body is just survive okay so that's the body is just built to survive and because you used to built to survive and because you used to built to survive and because you used to starve right at moments we had fasting starve right at moments we had fasting starve right at moments we had fasting periods uh back in the days where we periods uh back in the days where we periods uh back in the days where we don't had um all the um food available don't had um all the um food available don't had um all the um food available all the time but we do today so the F all the time but we do today so the F all the time but we do today so the F the body is calling for food all the the body is calling for food all the the body is calling for food all the time as soon as you just get a after a time as soon as you just get a after a time as soon as you just get a after a few hours or four hours 5 hours you get few hours or four hours 5 hours you get few hours or four hours 5 hours you get hungry and the more you actually eat the hungry and the more you actually eat the hungry and the more you actually eat the more um the white cells are sending a more um the white cells are sending a more um the white cells are sending a signal to the brain that you need to eat signal to the brain that you need to eat signal to the brain that you need to eat because otherwise you would tear off because otherwise you would tear off because otherwise you would tear off from the white fat and you need that from the white fat and you need that from the white fat and you need that kind of storage so the white fat is

09:00kind of storage so the white fat is kind of storage so the white fat is actually something we need it's a actually something we need it's a actually something we need it's a storage to survive but we don't need storage to survive but we don't need storage to survive but we don't need that big a storage right that big a storage right that big a storage right right yeah so we try to like figure out right yeah so we try to like figure out right yeah so we try to like figure out how can we lose weight but not with um how can we lose weight but not with um how can we lose weight but not with um any more drugs because in my opinion we any more drugs because in my opinion we any more drugs because in my opinion we have enough we have enough pills in the have enough we have enough pills in the have enough we have enough pills in the world even for obesity and for type two world even for obesity and for type two world even for obesity and for type two diabetes we also need to think about how diabetes we also need to think about how diabetes we also need to think about how can we help people not get this obese so can we help people not get this obese so can we help people not get this obese so exercise is definitely number one thing exercise is definitely number one thing exercise is definitely number one thing that we need to do but on top of that it that we need to do but on top of that it that we need to do but on top of that it seems that if you use cold and heat um seems that if you use cold and heat um seems that if you use cold and heat um therapy then you can also boost your therapy then you can also boost your therapy then you can also boost your metabolism even more and top that up and metabolism even more and top that up and metabolism even more and top that up and that's going to also tear off some of that's going to also tear off some of that's going to also tear off some of the white fat because you also activate the white fat because you also activate the white fat because you also activate the brown fat and back to your question the brown fat and back to your question the brown fat and back to your question was that what is the difference between was that what is the difference between was that what is the difference between these two tissues so to say it very these two tissues so to say it very these two tissues so to say it very short the white fat is storing your your short the white fat is storing your your short the white fat is storing your your fat in in the body and the brown fat is fat in in the body and the brown fat is fat in in the body and the brown fat is using the fat in the body so the brown

10:00using the fat in the body so the brown using the fat in the body so the brown fat can eat off the white fat fat can eat off the white fat fat can eat off the white fat interesting so we want more Brown fat interesting so we want more Brown fat interesting so we want more Brown fat yes and we want the brown fat to be yes and we want the brown fat to be yes and we want the brown fat to be healthier it sounds like or more healthier it sounds like or more healthier it sounds like or more efficient yeah so that it can burn the efficient yeah so that it can burn the efficient yeah so that it can burn the visceral white fat from our body and I visceral white fat from our body and I visceral white fat from our body and I think I'm hearing you correctly that the think I'm hearing you correctly that the think I'm hearing you correctly that the internal fat that's in our organs or internal fat that's in our organs or internal fat that's in our organs or inside of us sounds to be more dangerous inside of us sounds to be more dangerous inside of us sounds to be more dangerous than the external fat that's on the than the external fat that's on the than the external fat that's on the outside is that correct yeah that's outside is that correct yeah that's outside is that correct yeah that's can't we can't see that right it's can't we can't see that right it's can't we can't see that right it's internal but it affects our organs our internal but it affects our organs our internal but it affects our organs our hearts you know our digestive system I'm hearts you know our digestive system I'm hearts you know our digestive system I'm assuming all these different things to assuming all these different things to assuming all these different things to be efficient in our body or inefficient be efficient in our body or inefficient be efficient in our body or inefficient so we could have a little fat on the so we could have a little fat on the so we could have a little fat on the outside but a lot of fat on the inside outside but a lot of fat on the inside outside but a lot of fat on the inside and still be not well is that right that and still be not well is that right that and still be not well is that right that is yeah that is well that is so true and is yeah that is well that is so true and is yeah that is well that is so true and actually we if you start being inactive actually we if you start being inactive actually we if you start being inactive that is the first place around your that is the first place around your that is the first place around your inner organs where the white fat will inner organs where the white fat will inner organs where the white fat will put itself so you cannot maybe see it at put itself so you cannot maybe see it at put itself so you cannot maybe see it at once that you're getting fatter but you

11:00once that you're getting fatter but you once that you're getting fatter but you can maybe see that your Fitness level is can maybe see that your Fitness level is can maybe see that your Fitness level is going down and you can see that um you going down and you can see that um you going down and you can see that um you you are maybe also getting more out of you are maybe also getting more out of you are maybe also getting more out of breath e easier if you do a run or breath e easier if you do a run or breath e easier if you do a run or something like that that is telling you something like that that is telling you something like that that is telling you that you are not as fit as you were that you are not as fit as you were that you are not as fit as you were before and correlating with that is before and correlating with that is before and correlating with that is increase in white fat and it starts increase in white fat and it starts increase in white fat and it starts around your inner organs which is the around your inner organs which is the around your inner organs which is the most dangerous kind of fat storage you most dangerous kind of fat storage you most dangerous kind of fat storage you can say and then it also puts as you can say and then it also puts as you can say and then it also puts as you said on the outside excess on the said on the outside excess on the said on the outside excess on the outside yeah so when you were doing outside yeah so when you were doing outside yeah so when you were doing these interventions and studying cold these interventions and studying cold these interventions and studying cold therapy and heat therapy what was it therapy and heat therapy what was it therapy and heat therapy what was it about cold therapy that you was a big about cold therapy that you was a big about cold therapy that you was a big aha for you when you started to either aha for you when you started to either aha for you when you started to either apply with case studies and with apply with case studies and with apply with case studies and with yourself practicing this what was the yourself practicing this what was the yourself practicing this what was the research telling you about the power of research telling you about the power of research telling you about the power of cold therapy and activating the brown cold therapy and activating the brown cold therapy and activating the brown fat the metabolism losing weight all fat the metabolism losing weight all fat the metabolism losing weight all these different things oh my my God it these different things oh my my God it these different things oh my my God it it told me a lot it told me something on

12:00it told me a lot it told me something on it told me a lot it told me something on a scientific level but also on a a scientific level but also on a a scientific level but also on a personal level because when I was personal level because when I was personal level because when I was researching this reading everything I researching this reading everything I researching this reading everything I could around this doing my own research could around this doing my own research could around this doing my own research in it started also doing winter swimming in it started also doing winter swimming in it started also doing winter swimming myself and that is where I learned how myself and that is where I learned how myself and that is where I learned how this is actually connected because I I this is actually connected because I I this is actually connected because I I was reading how is our physiology was reading how is our physiology was reading how is our physiology affected how is the biochemistry affected how is the biochemistry affected how is the biochemistry affected and I did understand that and I affected and I did understand that and I affected and I did understand that and I did understand how is our did understand how is our did understand how is our neurotransmitters activated and how is neurotransmitters activated and how is neurotransmitters activated and how is the brain and how is the physiology and the brain and how is the physiology and the brain and how is the physiology and also the psych psychological effects of also the psych psychological effects of also the psych psychological effects of this but when I saw the winter swimmers this but when I saw the winter swimmers this but when I saw the winter swimmers I didn't it didn't really match what I I didn't it didn't really match what I I didn't it didn't really match what I read so there was something missing read so there was something missing read so there was something missing there and only when I started doing this there and only when I started doing this there and only when I started doing this myself I understood aha that's the myself I understood aha that's the myself I understood aha that's the connection between what is going on in connection between what is going on in connection between what is going on in your physiology and your brain and that

13:00your physiology and your brain and that your physiology and your brain and that brain body brain connection I felt that brain body brain connection I felt that brain body brain connection I felt that suddenly and also this increase in uh suddenly and also this increase in uh suddenly and also this increase in uh great gratitude I think it is yeah so great gratitude I think it is yeah so great gratitude I think it is yeah so when I felt that I was like now I when I felt that I was like now I when I felt that I was like now I understand the happiness afterwards why understand the happiness afterwards why understand the happiness afterwards why do people go into the water with another do people go into the water with another do people go into the water with another mood but get out in completely another mood but get out in completely another mood but get out in completely another mood I could not understand it really mood I could not understand it really mood I could not understand it really but I did when I started doing this but I did when I started doing this but I did when I started doing this myself I would say it was painful at the myself I would say it was painful at the myself I would say it was painful at the beginning but once you get over that you beginning but once you get over that you beginning but once you get over that you increase your PR your pain threshold increase your PR your pain threshold increase your PR your pain threshold that's what you do then you start to that's what you do then you start to that's what you do then you start to enjoy it and you can then feel the enjoy it and you can then feel the enjoy it and you can then feel the neurotransmitters incre you cannot feel neurotransmitters incre you cannot feel neurotransmitters incre you cannot feel them increase but you'll feel the them increase but you'll feel the them increase but you'll feel the effects of it afterwards and then what effects of it afterwards and then what effects of it afterwards and then what you've thought about before is not as you've thought about before is not as you've thought about before is not as important or as bad as it was when you important or as bad as it was when you important or as bad as it was when you go up from the water so I think that go up from the water so I think that go up from the water so I think that transition I did not understand from the transition I did not understand from the transition I did not understand from the research but it understood it when I did research but it understood it when I did research but it understood it when I did it myself so doing it yourself yeah so it myself so doing it yourself yeah so it myself so doing it yourself yeah so you you were reading the research yeah you you were reading the research yeah you you were reading the research yeah and you didn't make the full connections

14:00and you didn't make the full connections and you didn't make the full connections until you started to apply it yourself until you started to apply it yourself until you started to apply it yourself and see the actual effects emotionally and see the actual effects emotionally and see the actual effects emotionally mentally and physically yeah now what mentally and physically yeah now what mentally and physically yeah now what has the science shown us and proven has the science shown us and proven has the science shown us and proven about the power about the power about the power of you know getting in the ice how long of you know getting in the ice how long of you know getting in the ice how long should we get in the ice for how many should we get in the ice for how many should we get in the ice for how many times a week should we get in for and times a week should we get in for and times a week should we get in for and when can we start to see the impact and when can we start to see the impact and when can we start to see the impact and the results of this type of therapy yeah the results of this type of therapy yeah the results of this type of therapy yeah so there was there are actually not that so there was there are actually not that so there was there are actually not that much research saying EX L how many times much research saying EX L how many times much research saying EX L how many times should you do this per week I'm sure should you do this per week I'm sure should you do this per week I'm sure more will come but in my research we did more will come but in my research we did more will come but in my research we did do like a protocol for this we we um we do like a protocol for this we we um we do like a protocol for this we we um we had them note down how much they went had them note down how much they went had them note down how much they went into the water and we tracked them with into the water and we tracked them with into the water and we tracked them with watches and had them um do this kind of watches and had them um do this kind of watches and had them um do this kind of diary so we knew exactly how many times diary so we knew exactly how many times diary so we knew exactly how many times they were in the water how many seconds they were in the water how many seconds they were in the water how many seconds wow and we also recruited them based on wow and we also recruited them based on wow and we also recruited them based on how many times they went into the water how many times they went into the water how many times they went into the water and that was actually based on me not

15:00and that was actually based on me not and that was actually based on me not being a winter swimmer myself and being a winter swimmer myself and being a winter swimmer myself and because I didn't want to do something because I didn't want to do something because I didn't want to do something extreme because I more believe in in the extreme because I more believe in in the extreme because I more believe in in the you can say htic effect of cold and heat you can say htic effect of cold and heat you can say htic effect of cold and heat therapy just like exercise I studied why therapy just like exercise I studied why therapy just like exercise I studied why is exercise healthy that's because you is exercise healthy that's because you is exercise healthy that's because you have this healthy kind of stress so have this healthy kind of stress so have this healthy kind of stress so there's bad stress and healthy stress there's bad stress and healthy stress there's bad stress and healthy stress and the healthy stress is the acute and the healthy stress is the acute and the healthy stress is the acute response so I was thinking if we can response so I was thinking if we can response so I was thinking if we can apply that to my research saying okay we apply that to my research saying okay we apply that to my research saying okay we want winter swimmers to only do this want winter swimmers to only do this want winter swimmers to only do this very briefly so not studying those who very briefly so not studying those who very briefly so not studying those who winter swim for a very long time but winter swim for a very long time but winter swim for a very long time but just very brief um then we recruited just very brief um then we recruited just very brief um then we recruited people who had done winter swimming for people who had done winter swimming for people who had done winter swimming for two seasons to see how does their Brown two seasons to see how does their Brown two seasons to see how does their Brown fat look compared to a match control fat look compared to a match control fat look compared to a match control group and when we then watched them swim group and when we then watched them swim group and when we then watched them swim for a season and and measured their for a season and and measured their for a season and and measured their Brown fed multiple times and we tested Brown fed multiple times and we tested Brown fed multiple times and we tested so many things it took biases and so many things it took biases and so many things it took biases and everything but what we did then everything but what we did then everything but what we did then discovered was that they did 11 minutes

16:00discovered was that they did 11 minutes discovered was that they did 11 minutes of Cold Water Swimming per week in total of Cold Water Swimming per week in total of Cold Water Swimming per week in total but divided on two to three days and per but divided on two to three days and per but divided on two to three days and per day they went into the water three times day they went into the water three times day they went into the water three times so if you divide that out in in just so if you divide that out in in just so if you divide that out in in just minutes that would be about one to two minutes that would be about one to two minutes that would be about one to two minute minutes uh each dip which is not minute minutes uh each dip which is not minute minutes uh each dip which is not that long it's not long it's not long I that long it's not long it's not long I that long it's not long it's not long I mean everybody can who is healthy and H mean everybody can who is healthy and H mean everybody can who is healthy and H and don't have heart diseases or and don't have heart diseases or and don't have heart diseases or unregulated high blood pressure I mean unregulated high blood pressure I mean unregulated high blood pressure I mean they can build this up slowly over time they can build this up slowly over time they can build this up slowly over time and it's feasible I think even for me and it's feasible I think even for me and it's feasible I think even for me who right right I didn't want to become who right right I didn't want to become who right right I didn't want to become a winter swimmer because I was afraid of a winter swimmer because I was afraid of a winter swimmer because I was afraid of the cold myself so I was thinking this the cold myself so I was thinking this the cold myself so I was thinking this is this is really good because it's is this is really good because it's is this is really good because it's actually feasible and and we did actually feasible and and we did actually feasible and and we did actually see that there was a difference actually see that there was a difference actually see that there was a difference between these two groups so 11 minutes between these two groups so 11 minutes between these two groups so 11 minutes per week for the cold so 11 minutes per per week for the cold so 11 minutes per per week for the cold so 11 minutes per week for the cold you had one group week for the cold you had one group week for the cold you had one group doing that and what was the other group doing that and what was the other group doing that and what was the other group they were just not in the ice at all they were just not in the ice at all they were just not in the ice at all yeah and what were the benefits how long yeah and what were the benefits how long yeah and what were the benefits how long did it take for them to get benefits and

17:00did it take for them to get benefits and did it take for them to get benefits and what were those benefits so the control what were those benefits so the control what were those benefits so the control group were not allowed to do any kind of group were not allowed to do any kind of group were not allowed to do any kind of winter swimming no ice baths no cold winter swimming no ice baths no cold winter swimming no ice baths no cold shower yeah none of that stuff no cold shower yeah none of that stuff no cold shower yeah none of that stuff no cold show showers or even go to the swim hole show showers or even go to the swim hole show showers or even go to the swim hole or and no no saers and stuff like that or and no no saers and stuff like that or and no no saers and stuff like that but it was no problem because they but it was no problem because they but it was no problem because they didn't do that anyway right right right didn't do that anyway right right right didn't do that anyway right right right they couldn't do heat or cold no they they couldn't do heat or cold no they they couldn't do heat or cold no they had to be neutral water yes exactly so had to be neutral water yes exactly so had to be neutral water yes exactly so even going to the spa was like a thing even going to the spa was like a thing even going to the spa was like a thing they were not allowed that was an they were not allowed that was an they were not allowed that was an agreement how long was this for how many agreement how long was this for how many agreement how long was this for how many months or so it's about it was five six months or so it's about it was five six months or so it's about it was five six months around that time yeah okay um months around that time yeah okay um months around that time yeah okay um yeah actually it was it was probably yeah actually it was it was probably yeah actually it was it was probably longer maybe seven months when I think longer maybe seven months when I think longer maybe seven months when I think about it yeah so it's it was a went to about it yeah so it's it was a went to about it yeah so it's it was a went to swimming season okay I see what you're swimming season okay I see what you're swimming season okay I see what you're saying so about six months you had a saying so about six months you had a saying so about six months you had a control group they weren't allowed to do control group they weren't allowed to do control group they weren't allowed to do hot or cold therapy and then you had hot or cold therapy and then you had hot or cold therapy and then you had another control group that did roughly another control group that did roughly another control group that did roughly around 11 minutes a week of ice therapy around 11 minutes a week of ice therapy around 11 minutes a week of ice therapy yeah yeah yeah uh multiple times a week sometimes a

18:00uh multiple times a week sometimes a uh multiple times a week sometimes a minute sometimes two minutes at a top minute sometimes two minutes at a top minute sometimes two minutes at a top yeah and so after six months of these yeah and so after six months of these yeah and so after six months of these two different groups what did you notice two different groups what did you notice two different groups what did you notice as the results so we noticed that after as the results so we noticed that after as the results so we noticed that after these six months they this this must these six months they this this must these six months they this this must have been their third winter swimming have been their third winter swimming have been their third winter swimming season so this is built upon multiple season so this is built upon multiple season so this is built upon multiple seasons of course but I think it would seasons of course but I think it would seasons of course but I think it would have been the same for the second season have been the same for the second season have been the same for the second season it goes pretty fast and I can I can tell it goes pretty fast and I can I can tell it goes pretty fast and I can I can tell you why in a minute it's so we saw that you why in a minute it's so we saw that you why in a minute it's so we saw that they had more activation of the brown they had more activation of the brown they had more activation of the brown fat so we measured that with both um pet fat so we measured that with both um pet fat so we measured that with both um pet C scannings but we measured specifically C scannings but we measured specifically C scannings but we measured specifically also how much heat they um increase from also how much heat they um increase from also how much heat they um increase from the brown fat because that's the end the brown fat because that's the end the brown fat because that's the end product from Brown fat the brown fat is product from Brown fat the brown fat is product from Brown fat the brown fat is actually our inner radiator you can say actually our inner radiator you can say actually our inner radiator you can say it's the this little furnace that it's the this little furnace that it's the this little furnace that increases our heat in the body so we increases our heat in the body so we increases our heat in the body so we don't freeze to death so so the the main

19:00don't freeze to death so so the the main don't freeze to death so so the the main it helps you burn the white fat the F it helps you burn the white fat the F it helps you burn the white fat the F Burn yeah so how it works I'm just going Burn yeah so how it works I'm just going Burn yeah so how it works I'm just going to tell you that um so the brown fat to tell you that um so the brown fat to tell you that um so the brown fat when it's activated with cold um as soon when it's activated with cold um as soon when it's activated with cold um as soon as you get cold on the skin you have to as you get cold on the skin you have to as you get cold on the skin you have to regulate your temperature in your body regulate your temperature in your body regulate your temperature in your body right so you don't get too cold so in right so you don't get too cold so in right so you don't get too cold so in order for us to keep the neutral order for us to keep the neutral order for us to keep the neutral 37° uh body temperature you need to 37° uh body temperature you need to 37° uh body temperature you need to regulate that so there will be a signal regulate that so there will be a signal regulate that so there will be a signal to the brain where we have this to the brain where we have this to the brain where we have this temperature regulating Center saying temperature regulating Center saying temperature regulating Center saying well it's getting a little bit too cold well it's getting a little bit too cold well it's getting a little bit too cold here so we will increase no adrenaline here so we will increase no adrenaline here so we will increase no adrenaline and no adrenaline is a neur transmitter and no adrenaline is a neur transmitter and no adrenaline is a neur transmitter but also a hormone that will activate on but also a hormone that will activate on but also a hormone that will activate on the surface of the brown fat cells and the surface of the brown fat cells and the surface of the brown fat cells and that's going to burn some calories that's going to burn some calories that's going to burn some calories because it takes fuel to activate those because it takes fuel to activate those because it takes fuel to activate those brown fat cells takes glucose in and fat brown fat cells takes glucose in and fat brown fat cells takes glucose in and fat into the cells where these small into the cells where these small into the cells where these small mitochondria will then use that as fuel mitochondria will then use that as fuel mitochondria will then use that as fuel to generate heat interesting so we get to generate heat interesting so we get to generate heat interesting so we get warmer actually so so that's when we get warmer actually so so that's when we get warmer actually so so that's when we get cold air cold

20:00cold air cold cold air cold water um and then our there's an water um and then our there's an water um and then our there's an adrenaline switch in our brain that adrenaline switch in our brain that adrenaline switch in our brain that signals to our cells in the brown fat in signals to our cells in the brown fat in signals to our cells in the brown fat in the brown fat get hotter get warmer get the brown fat get hotter get warmer get the brown fat get hotter get warmer get warmer because you're going to die if warmer because you're going to die if warmer because you're going to die if you keep freezing right essentially you keep freezing right essentially you keep freezing right essentially you're going to die so get warmer and you're going to die so get warmer and you're going to die so get warmer and activate yourself to be a heater in the activate yourself to be a heater in the activate yourself to be a heater in the brown fat yeah which will then keep your brown fat yeah which will then keep your brown fat yeah which will then keep your body warm but but use energy from the body warm but but use energy from the body warm but but use energy from the the stored visceral white fat to to the stored visceral white fat to to the stored visceral white fat to to generate heat as fuel is as fuel so we generate heat as fuel is as fuel so we generate heat as fuel is as fuel so we want more of that to happen it sounds want more of that to happen it sounds want more of that to happen it sounds like to burn that fat essentially right like to burn that fat essentially right like to burn that fat essentially right yes okay so continue there I just wanted yes okay so continue there I just wanted yes okay so continue there I just wanted to get clear on that yes but it was very to get clear on that yes but it was very to get clear on that yes but it was very clear that's good so the brown fat clear that's good so the brown fat clear that's good so the brown fat activated um your their thermogenesis so activated um your their thermogenesis so activated um your their thermogenesis so increased heat so their ability to increased heat so their ability to increased heat so their ability to increase heat was higher in the winter increase heat was higher in the winter increase heat was higher in the winter swim swimmers they were just warmer in swim swimmers they were just warmer in swim swimmers they were just warmer in general so on the surface of their skin

21:00general so on the surface of their skin general so on the surface of their skin they were just warmer so that means they they were just warmer so that means they they were just warmer so that means they dump a lot of heat so they have a high dump a lot of heat so they have a high dump a lot of heat so they have a high heat loss rate you can say and then you heat loss rate you can say and then you heat loss rate you can say and then you could ask okay if they are hotter could ask okay if they are hotter could ask okay if they are hotter they're warmer and they lose a lot of they're warmer and they lose a lot of they're warmer and they lose a lot of heat they have to generate heat in order heat they have to generate heat in order heat they have to generate heat in order for them not to get cold too cold so we for them not to get cold too cold so we for them not to get cold too cold so we need our vital organs to stay the same need our vital organs to stay the same need our vital organs to stay the same temperature right so in order for you to temperature right so in order for you to temperature right so in order for you to keep that temperature core temperature keep that temperature core temperature keep that temperature core temperature up and your dumping a lot of heat then up and your dumping a lot of heat then up and your dumping a lot of heat then you will have to activate more of your you will have to activate more of your you will have to activate more of your metabolism just in general but what we metabolism just in general but what we metabolism just in general but what we then observed was that um we also had then observed was that um we also had then observed was that um we also had them sleep at the laboratory afterwards them sleep at the laboratory afterwards them sleep at the laboratory afterwards and where we could see that even just at and where we could see that even just at and where we could see that even just at neutral temperatures sitting in a bed neutral temperatures sitting in a bed neutral temperatures sitting in a bed not doing physical activity or anything not doing physical activity or anything not doing physical activity or anything just being there and not increasing just being there and not increasing just being there and not increasing their metabolism in other ways they had their metabolism in other ways they had their metabolism in other ways they had just this basic um higher increase of just this basic um higher increase of just this basic um higher increase of heat coming from the brown fat mhm which heat coming from the brown fat mhm which heat coming from the brown fat mhm which could indicate that the oosa just

22:00could indicate that the oosa just could indicate that the oosa just basically had more activation of the basically had more activation of the basically had more activation of the brown fat we would have to study that brown fat we would have to study that brown fat we would have to study that more to be more clear on what exactly is more to be more clear on what exactly is more to be more clear on what exactly is going on here but I think it's very going on here but I think it's very going on here but I think it's very interesting that we saw that basically interesting that we saw that basically interesting that we saw that basically they had more activation of the brown they had more activation of the brown fed when they were cold but also when fed when they were cold but also when fed when they were cold but also when they were not cold so all the time it they were not cold so all the time it they were not cold so all the time it was Activa it was activating which is was Activa it was activating which is was Activa it was activating which is which means that they were generating which means that they were generating which means that they were generating more energy therefore burning more fat more energy therefore burning more fat more energy therefore burning more fat burning more fat yeah W consistently so burning more fat yeah W consistently so burning more fat yeah W consistently so that means they have a more optimal that means they have a more optimal that means they have a more optimal metabolism it sounds like right yeah metabolism it sounds like right yeah metabolism it sounds like right yeah that's interesting so even when they that's interesting so even when they that's interesting so even when they weren't in the cold they were just weren't in the cold they were just weren't in the cold they were just hotter in general they were hotter in hotter in general they were hotter in hotter in general they were hotter in general and that's also because they general and that's also because they general and that's also because they when you do cold exposure but also when you do cold exposure but also when you do cold exposure but also because they do the sauna they have a because they do the sauna they have a because they do the sauna they have a higher blood flow to the skin and higher blood flow to the skin and higher blood flow to the skin and because of that um vessel constriction because of that um vessel constriction because of that um vessel constriction and vessel dilation they increase the and vessel dilation they increase the and vessel dilation they increase the blood flow to the skin meaning that they blood flow to the skin meaning that they blood flow to the skin meaning that they have a higher heat loss uh rate and for

23:00have a higher heat loss uh rate and for have a higher heat loss uh rate and for that also so it's both the the the sauna that also so it's both the the the sauna that also so it's both the the the sauna but also the cold that would generate but also the cold that would generate but also the cold that would generate that blood flow to the skin and make um that blood flow to the skin and make um that blood flow to the skin and make um make your blood vessels contract and make your blood vessels contract and make your blood vessels contract and dilate better wow because we have this dilate better wow because we have this dilate better wow because we have this increase in dilation and Contracting of increase in dilation and Contracting of increase in dilation and Contracting of the of the blood vessels then we can the of the blood vessels then we can the of the blood vessels then we can dump more heat but we can also contract dump more heat but we can also contract dump more heat but we can also contract the the the vessels better meaning if the the the vessels better meaning if the the the vessels better meaning if you get adapted to the cold which our you get adapted to the cold which our you get adapted to the cold which our winter swimmers were they could also winter swimmers were they could also winter swimmers were they could also just shut out the the the cold even just shut out the the the cold even just shut out the the the cold even better meaning that over time they get better meaning that over time they get better meaning that over time they get adapted to the cold water and then they adapted to the cold water and then they adapted to the cold water and then they can sit in the water for these two one can sit in the water for these two one can sit in the water for these two one to two minutes and in that way building to two minutes and in that way building to two minutes and in that way building up that um you can say almost blocking up that um you can say almost blocking up that um you can say almost blocking out almost not feel cold at all yeah out almost not feel cold at all yeah out almost not feel cold at all yeah well they they do or less cold less cold well they they do or less cold less cold well they they do or less cold less cold less less fast cold you can say because less less fast cold you can say because less less fast cold you can say because if you are not adapted you almost just if you are not adapted you almost just if you are not adapted you almost just take it in you're like freezing or take it in you're like freezing or take it in you're like freezing or shaking the first time yeah yeah and shaking the first time yeah yeah and shaking the first time yeah yeah and your best are Contracting of course but your best are Contracting of course but your best are Contracting of course but not as efficiently as an adapted winter

24:00not as efficiently as an adapted winter not as efficiently as an adapted winter swimmer pler right right wow this is swimmer pler right right wow this is swimmer pler right right wow this is fascinating so if someone what happens fascinating so if someone what happens fascinating so if someone what happens to the body and to the brain when to the body and to the brain when to the body and to the brain when someone jumps in an ice tub or cold someone jumps in an ice tub or cold someone jumps in an ice tub or cold freezing water for 1 to three minutes freezing water for 1 to three minutes freezing water for 1 to three minutes what is happening physiologically to the what is happening physiologically to the what is happening physiologically to the brain and the body when they do that yes brain and the body when they do that yes brain and the body when they do that yes there's so much going on it's it's there's so much going on it's it's there's so much going on it's it's insane it everything all the cells in insane it everything all the cells in insane it everything all the cells in the body the body the body everything is activated because this is everything is activated because this is everything is activated because this is a moment where the body thinks or acts a moment where the body thinks or acts a moment where the body thinks or acts as if you are going to die because it's as if you are going to die because it's as if you are going to die because it's such a huge threat to the body you could such a huge threat to the body you could such a huge threat to the body you could die within 20 minutes in cold water 15 die within 20 minutes in cold water 15 die within 20 minutes in cold water 15 minutes a half an hour depending on the minutes a half an hour depending on the minutes a half an hour depending on the temperature and how of course you are in temperature and how of course you are in temperature and how of course you are in the water if you accidentally fall in the water if you accidentally fall in the water if you accidentally fall in then that's of course dangerous but we then that's of course dangerous but we then that's of course dangerous but we are talking about deliberate cold are talking about deliberate cold are talking about deliberate cold exposure here so exposure here so exposure here so if you do this on deliberate purpose and

25:00if you do this on deliberate purpose and if you do this on deliberate purpose and you know how to get in and up and you you know how to get in and up and you you know how to get in and up and you should always do that you always have an should always do that you always have an should always do that you always have an escape plan then you should think about escape plan then you should think about escape plan then you should think about this as a healthy way of shocking the this as a healthy way of shocking the this as a healthy way of shocking the body so you shock the body and that is body so you shock the body and that is body so you shock the body and that is activating all your coat receptors on activating all your coat receptors on activating all your coat receptors on the body when you submerge into the cold the body when you submerge into the cold the body when you submerge into the cold water and that's going to send a signal water and that's going to send a signal water and that's going to send a signal to the brain talked to that just before to the brain talked to that just before to the brain talked to that just before and that's going to increase dopamine in and that's going to increase dopamine in and that's going to increase dopamine in the brain and all the cyto that's um no the brain and all the cyto that's um no the brain and all the cyto that's um no adrenaline which is activating the brown adrenaline which is activating the brown adrenaline which is activating the brown fat immediately because now you are fat immediately because now you are fat immediately because now you are activating your sympathetic nervous activating your sympathetic nervous activating your sympathetic nervous system and that is your fight and flight system and that is your fight and flight system and that is your fight and flight response so everything is activated wow response so everything is activated wow response so everything is activated wow in the body um the brain is you would in the body um the brain is you would in the body um the brain is you would imagine that because you are jumping imagine that because you are jumping imagine that because you are jumping into cold water you will have a higher into cold water you will have a higher into cold water you will have a higher blood flow to the brain a lot of people blood flow to the brain a lot of people blood flow to the brain a lot of people say that I've heard but quite the say that I've heard but quite the say that I've heard but quite the opposite is actually happening so when opposite is actually happening so when opposite is actually happening so when you go into cold water you have a

26:00you go into cold water you have a you go into cold water you have a decrease of blood flow to the brain decrease of blood flow to the brain decrease of blood flow to the brain restriction is that a good thing or is restriction is that a good thing or is restriction is that a good thing or is that a but that's a risk I would say that a but that's a risk I would say that a but that's a risk I would say it's a risk that you don't get it as it's a risk that you don't get it as it's a risk that you don't get it as much oxygen to the brain as you did when much oxygen to the brain as you did when much oxygen to the brain as you did when you're normally just walking around you're normally just walking around you're normally just walking around meaning that you will have to be mindful meaning that you will have to be mindful meaning that you will have to be mindful around how you go in how are you holding around how you go in how are you holding around how you go in how are you holding on to something are you new to this and on to something are you new to this and on to something are you new to this and never do it alone because you could get never do it alone because you could get never do it alone because you could get lightheaded you can even faint some lightheaded you can even faint some lightheaded you can even faint some people do and especially if you do some people do and especially if you do some people do and especially if you do some kind of breath hold before you go in or kind of breath hold before you go in or kind of breath hold before you go in or hyperventilation I would just not hyperventilation I would just not hyperventilation I would just not recommend that um always try to do slow recommend that um always try to do slow recommend that um always try to do slow nasal breathing in the water if you are nasal breathing in the water if you are nasal breathing in the water if you are new to this you probably your first time new to this you probably your first time new to this you probably your first time yeah yeah try to slow down your yeah yeah try to slow down your yeah yeah try to slow down your sympathetic nervous system by activating sympathetic nervous system by activating sympathetic nervous system by activating your parasympathetic nervous system but your parasympathetic nervous system but your parasympathetic nervous system but that is really hard in beginning but you that is really hard in beginning but you that is really hard in beginning but you can try so but one thing I would

27:00can try so but one thing I would can try so but one thing I would just say that people should avoid is just say that people should avoid is just say that people should avoid is doing hyperventilating breath work doing hyperventilating breath work doing hyperventilating breath work before and in the water because that's before and in the water because that's before and in the water because that's definitely going to activate your definitely going to activate your definitely going to activate your sympathetic nervous system even more sympathetic nervous system even more sympathetic nervous system even more decreasing the blood flow to the brain decreasing the blood flow to the brain decreasing the blood flow to the brain and oxygen to the brain and increase CO2 and oxygen to the brain and increase CO2 and oxygen to the brain and increase CO2 and you will have less oxygen um and you will have less oxygen um and you will have less oxygen um delivered to all your cells in the body delivered to all your cells in the body delivered to all your cells in the body and that's that's a risk right so what and that's that's a risk right so what and that's that's a risk right so what you want to do is slow nasal breathing you want to do is slow nasal breathing you want to do is slow nasal breathing or you can even do in through the nose or you can even do in through the nose or you can even do in through the nose and then out through the mouth if if you and then out through the mouth if if you and then out through the mouth if if you can do that and try to like keep calm can do that and try to like keep calm can do that and try to like keep calm and thinking about that there's there's and thinking about that there's there's and thinking about that there's there's nothing wrong in just breathing through nothing wrong in just breathing through nothing wrong in just breathing through the mouth if you're panicking that's the mouth if you're panicking that's the mouth if you're panicking that's that's of course one thing you have to that's of course one thing you have to that's of course one thing you have to do but then go out and make it a good do but then go out and make it a good do but then go out and make it a good experience and then you can go in again experience and then you can go in again experience and then you can go in again sure but what you do is activating the sure but what you do is activating the sure but what you do is activating the sympathetic nervous system if you can sympathetic nervous system if you can sympathetic nervous system if you can breathe through the cold Shar response breathe through the cold Shar response breathe through the cold Shar response then you are definitely good um you can then you are definitely good um you can then you are definitely good um you can rehearse that and then you will activate

28:00rehearse that and then you will activate rehearse that and then you will activate more the parasympathetic nervous system more the parasympathetic nervous system more the parasympathetic nervous system so what is going on here well the first so what is going on here well the first so what is going on here well the first thing you activate your fight andlight thing you activate your fight andlight thing you activate your fight andlight system the sympathetic nervous system system the sympathetic nervous system system the sympathetic nervous system all your stress hormones are going up no all your stress hormones are going up no all your stress hormones are going up no adrenaline and dopamine uh you have um adrenaline and dopamine uh you have um adrenaline and dopamine uh you have um even oxytocin going up actually um which even oxytocin going up actually um which even oxytocin going up actually um which is also making you grateful and and you is also making you grateful and and you is also making you grateful and and you have this love hormone in your brain but have this love hormone in your brain but have this love hormone in your brain but you should just be mindful that the only you should just be mindful that the only you should just be mindful that the only thing that you can use to have get thing that you can use to have get thing that you can use to have get control of your sympathetic nervous control of your sympathetic nervous control of your sympathetic nervous system is your breath right but if you system is your breath right but if you system is your breath right but if you can do that and you can get breathe can do that and you can get breathe can do that and you can get breathe through the cold shock response you will through the cold shock response you will through the cold shock response you will get calmer afterwards and if you put get calmer afterwards and if you put get calmer afterwards and if you put water to the face also on your face then water to the face also on your face then water to the face also on your face then you will also activate your vus nerve you will also activate your vus nerve you will also activate your vus nerve which will help you a bit and so don't which will help you a bit and so don't which will help you a bit and so don't just go you know below the neck also put just go you know below the neck also put just go you know below the neck also put water in the face when you're doing it water in the face when you're doing it water in the face when you're doing it well you could yeah it's hard though well you could yeah it's hard though well you could yeah it's hard though it's hard though well one thing I think

29:00it's hard though well one thing I think it's hard though well one thing I think that people should maybe try to avoid is that people should maybe try to avoid is that people should maybe try to avoid is the head dog if anything really yeah the head dog if anything really yeah the head dog if anything really yeah avoid it yeah I think so yeah even if avoid it yeah I think so yeah even if avoid it yeah I think so yeah even if you're more advanced or you've been you're more advanced or you've been you're more advanced or you've been doing it for a while you still think doing it for a while you still think doing it for a while you still think avoid it well it's just because avoiding avoid it well it's just because avoiding avoid it well it's just because avoiding it will help you keep your heat up in it will help you keep your heat up in it will help you keep your heat up in the body so it's to avoid hypothermia the body so it's to avoid hypothermia the body so it's to avoid hypothermia and hypothermia is a risk and it's a and hypothermia is a risk and it's a and hypothermia is a risk and it's a process as soon as you go into the water process as soon as you go into the water process as soon as you go into the water you are on the process of hypothermia you are on the process of hypothermia you are on the process of hypothermia wow yeah you are yeah so um and you wow yeah you are yeah so um and you wow yeah you are yeah so um and you don't want your core temperature to go don't want your core temperature to go don't want your core temperature to go down to 35 but we do see research down to 35 but we do see research down to 35 but we do see research showing that if you submerge to the neck showing that if you submerge to the neck showing that if you submerge to the neck then you have all this you have your fat then you have all this you have your fat then you have all this you have your fat you have your tissue bones everything is you have your tissue bones everything is you have your tissue bones everything is protecting you from a very rapid heat Lo protecting you from a very rapid heat Lo protecting you from a very rapid heat Lo Co heat loss of the core um but that Co heat loss of the core um but that Co heat loss of the core um but that rate will still be high because the rate will still be high because the rate will still be high because the water is cold right but if you then dunk water is cold right but if you then dunk water is cold right but if you then dunk the head then you will increase that the head then you will increase that the head then you will increase that heat loss rate up to 36% extra wow so

30:00heat loss rate up to 36% extra wow so heat loss rate up to 36% extra wow so you don't want to lose heat that fast you don't want to lose heat that fast you don't want to lose heat that fast because it could be dangerous because it could be dangerous because it could be dangerous potentially and also because you could potentially and also because you could potentially and also because you could faint when you don't get that oxygen to faint when you don't get that oxygen to faint when you don't get that oxygen to the the the brain so I'm just saying that the head brain so I'm just saying that the head brain so I'm just saying that the head dunk is not necessary you will get all dunk is not necessary you will get all dunk is not necessary you will get all the benefits just by in going into the the benefits just by in going into the the benefits just by in going into the water up to the neck and it's more safe water up to the neck and it's more safe water up to the neck and it's more safe and um of course you should do that with and um of course you should do that with and um of course you should do that with other people around you to keep it safe other people around you to keep it safe other people around you to keep it safe is there a certain temperature we should is there a certain temperature we should is there a certain temperature we should be at when we get in the ice or cold be at when we get in the ice or cold be at when we get in the ice or cold therapy uh so cold water is per therapy uh so cold water is per therapy uh so cold water is per definition 15° Celsius and and under definition 15° Celsius and and under definition 15° Celsius and and under what is that Fahrenheit what is that Fahrenheit what is that Fahrenheit T I'll look it up later but 15 706 or T I'll look it up later but 15 706 or T I'll look it up later but 15 706 or something okay I don't I don't know cuz something okay I don't I don't know cuz something okay I don't I don't know cuz I usually I usually go in around 44 I usually I usually go in around 44 I usually I usually go in around 44 degrees fhe what is it 59 degrees fenhe degrees fhe what is it 59 degrees fenhe degrees fhe what is it 59 degrees fenhe Yeah 59 so under 60 yeah under fenhe Yeah 59 so under 60 yeah under fenhe Yeah 59 so under 60 yeah under fenhe yeah yeah um yeah because I usually go around 44 um yeah because I usually go around 44

31:00um yeah because I usually go around 44 degrees Fahrenheit yeah I'm not sure degrees Fahrenheit yeah I'm not sure degrees Fahrenheit yeah I'm not sure what that is that might probably under what that is that might probably under what that is that might probably under 10 degrees C that's under 10 degrees 10 degrees C that's under 10 degrees 10 degrees C that's under 10 degrees yeah yeah yeah and it's cold and it's yeah yeah yeah and it's cold and it's yeah yeah yeah and it's cold and it's cold well the thing is that if you if we cold well the thing is that if you if we cold well the thing is that if you if we look at how the the metabolism is look at how the the metabolism is look at how the the metabolism is activated because really that that shows activated because really that that shows activated because really that that shows that you have activated your sympathetic that you have activated your sympathetic that you have activated your sympathetic nervous system and if you want to get nervous system and if you want to get nervous system and if you want to get the benefits you would just have to look the benefits you would just have to look the benefits you would just have to look at when is your sympathetic nervous at when is your sympathetic nervous at when is your sympathetic nervous system active at and you can do that system active at and you can do that system active at and you can do that with higher degrees than than that right with higher degrees than than that right with higher degrees than than that right right so you don't have to go that Cod right so you don't have to go that Cod right so you don't have to go that Cod all the time um you could also go a all the time um you could also go a all the time um you could also go a little bit warmer then a little bit little bit warmer then a little bit little bit warmer then a little bit colder just to keep increasing that colder just to keep increasing that colder just to keep increasing that exercise for yourselves where you exercise for yourselves where you exercise for yourselves where you increase that htic stress and you increase that htic stress and you increase that htic stress and you increase the the heat shock proteins in increase the the heat shock proteins in increase the the heat shock proteins in the cells which repairs the cells and the cells which repairs the cells and the cells which repairs the cells and the enzymes and make that cell stronger the enzymes and make that cell stronger the enzymes and make that cell stronger it repairs it it repairs it and it if it repairs it it repairs it and it if it repairs it it repairs it and it if you don't overdo it so if you overdo is you don't overdo it so if you overdo is you don't overdo it so if you overdo is sit in a cat top for 10 minutes minutes sit in a cat top for 10 minutes minutes sit in a cat top for 10 minutes minutes or something like that I would I would or something like that I would I would or something like that I would I would suspect that that would be too much for

32:00suspect that that would be too much for suspect that that would be too much for the body if you do that over a longer the body if you do that over a longer the body if you do that over a longer time we we do need research which shows time we we do need research which shows time we we do need research which shows that how is the higher threshold for that how is the higher threshold for that how is the higher threshold for this and both temperature- wise but also this and both temperature- wise but also this and both temperature- wise but also timing wise sure so I've been doing cold timing wise sure so I've been doing cold timing wise sure so I've been doing cold therapy or ice bass for about 22 years I therapy or ice bass for about 22 years I therapy or ice bass for about 22 years I started when I was 18 that's a lot right started when I was 18 that's a lot right started when I was 18 that's a lot right I started now it's been off and on 22 I started now it's been off and on 22 I started now it's been off and on 22 years but I started when I was 18 all years but I started when I was 18 all years but I started when I was 18 all through college I did it probably three through college I did it probably three through college I did it probably three times a week after football practice I times a week after football practice I times a week after football practice I would do it almost in Daily um and it would do it almost in Daily um and it would do it almost in Daily um and it was probably in the high 50° it's was probably in the high 50° it's was probably in the high 50° it's probably like 58 59 somewhere around probably like 58 59 somewhere around probably like 58 59 somewhere around there it was 55 every now and then and there it was 55 every now and then and there it was 55 every now and then and it was usually a waste below yeah it was it was usually a waste below yeah it was it was usually a waste below yeah it was a tub like a you know cold plunge tub a tub like a you know cold plunge tub a tub like a you know cold plunge tub that we had for sports was kind of waist that we had for sports was kind of waist that we had for sports was kind of waist below and I always felt the physical below and I always felt the physical below and I always felt the physical effect effect effect afterwards where it was like I practice afterwards where it was like I practice afterwards where it was like I practice and train very hard my legs were tired

33:00and train very hard my legs were tired and train very hard my legs were tired and they were sore yeah I'd get in there and they were sore yeah I'd get in there and they were sore yeah I'd get in there for 5 minutes waist below and I'd feel for 5 minutes waist below and I'd feel for 5 minutes waist below and I'd feel like recharged I'd feel like you know my like recharged I'd feel like you know my like recharged I'd feel like you know my muscles were lighter they were recovered muscles were lighter they were recovered muscles were lighter they were recovered how long better maybe five or six how long better maybe five or six how long better maybe five or six minutes you five six minutes yeah okay minutes you five six minutes yeah okay minutes you five six minutes yeah okay and it was always waste below so it and it was always waste below so it and it was always waste below so it wasn't as cold as if it was up by the wasn't as cold as if it was up by the wasn't as cold as if it was up by the neck so you could tolerate it more and neck so you could tolerate it more and neck so you could tolerate it more and was just the legs and I always felt was just the legs and I always felt was just the legs and I always felt better and I felt better the next day better and I felt better the next day better and I felt better the next day after after I would get some sleep after after after I would get some sleep after after after I would get some sleep after that and recovered I felt like man I can that and recovered I felt like man I can that and recovered I felt like man I can can hop around I can use my legs better can hop around I can use my legs better can hop around I can use my legs better they were more efficient so I got the they were more efficient so I got the they were more efficient so I got the benefits from that you know over those benefits from that you know over those benefits from that you know over those years of college now over the last 10 years of college now over the last 10 years of college now over the last 10 years I started to get more into it just years I started to get more into it just years I started to get more into it just from understanding okay how do I from understanding okay how do I from understanding okay how do I optimize my life how do I burn more fat optimize my life how do I burn more fat optimize my life how do I burn more fat by learning more about some of this um by learning more about some of this um by learning more about some of this um but when you did the controlled studies but when you did the controlled studies but when you did the controlled studies the two different studies those that did the two different studies those that did the two different studies those that did ice therapy and those that did not for ice therapy and those that did not for ice therapy and those that did not for those six those six those six months did you see see more fat loss in months did you see see more fat loss in months did you see see more fat loss in those that did the ice therapy in this

34:00those that did the ice therapy in this those that did the ice therapy in this study did you see that they that they study did you see that they that they study did you see that they that they got stronger muscles did they you know got stronger muscles did they you know got stronger muscles did they you know did their blood change did they they did their blood change did they they did their blood change did they they feel younger what were the other feel younger what were the other feel younger what were the other benefits to the controlled group that benefits to the controlled group that benefits to the controlled group that jumped in the The Ice throughout that jumped in the The Ice throughout that jumped in the The Ice throughout that time that's really good question so um time that's really good question so um time that's really good question so um did it help them reverse their age their did it help them reverse their age their did it help them reverse their age their biological you know clock or did it do biological you know clock or did it do biological you know clock or did it do any of these other things yeah well you any of these other things yeah well you any of these other things yeah well you can say that if you have a lower blood can say that if you have a lower blood can say that if you have a lower blood pressure I think it's a really good pressure I think it's a really good pressure I think it's a really good blood pressure is sounds a bit boring blood pressure is sounds a bit boring blood pressure is sounds a bit boring but it's actually a super interesting but it's actually a super interesting but it's actually a super interesting outcome and a very stable outcome when outcome and a very stable outcome when outcome and a very stable outcome when you look at uh how well your metabolism you look at uh how well your metabolism you look at uh how well your metabolism is how well your cardiovascular is is how well your cardiovascular is is how well your cardiovascular is cardiovascular system is functioning so cardiovascular system is functioning so cardiovascular system is functioning so if you can lower your blood pressure by if you can lower your blood pressure by if you can lower your blood pressure by some intervention then it's a it's an some intervention then it's a it's an some intervention then it's a it's an intervention that you should appreciate intervention that you should appreciate intervention that you should appreciate at least because we did see that the at least because we did see that the at least because we did see that the winter swimmers had a lower blood winter swimmers had a lower blood winter swimmers had a lower blood pressure and heart rate basic level

35:00pressure and heart rate basic level pressure and heart rate basic level Baseline level so that means that they Baseline level so that means that they Baseline level so that means that they probably have lower inflammation and probably have lower inflammation and probably have lower inflammation and also a better metabolism which we also also a better metabolism which we also also a better metabolism which we also did see from measuring the brown fat but did see from measuring the brown fat but did see from measuring the brown fat but we also saw that they had um a better we also saw that they had um a better we also saw that they had um a better glucose metabolism so meaning that they glucose metabolism so meaning that they glucose metabolism so meaning that they were when they drank this sugar drink were when they drank this sugar drink were when they drank this sugar drink it's it's a glucose tolerance test they it's it's a glucose tolerance test they it's it's a glucose tolerance test they processed it better right it was more processed it better right it was more processed it better right it was more efficient more efficiently getting rid efficient more efficiently getting rid efficient more efficiently getting rid of the sugar from the bloodstream it's of the sugar from the bloodstream it's of the sugar from the bloodstream it's not storing the fat it's it's getting it not storing the fat it's it's getting it not storing the fat it's it's getting it out yes exactly so we did that test and out yes exactly so we did that test and out yes exactly so we did that test and we did see that they had a faster we did see that they had a faster we did see that they had a faster glucose metabolism they also had um glucose metabolism they also had um glucose metabolism they also had um lower insulin levels so the insulin lower insulin levels so the insulin lower insulin levels so the insulin levels have to be as low as we can levels have to be as low as we can levels have to be as low as we can because that means that our cells are because that means that our cells are because that means that our cells are very um um sensitive to sugar and that's very um um sensitive to sugar and that's very um um sensitive to sugar and that's good because then you don't have all good because then you don't have all good because then you don't have all that Sugar floating around in your blood that Sugar floating around in your blood that Sugar floating around in your blood circulation sure um circulation sure um circulation sure um what we else did we see so they actually what we else did we see so they actually what we else did we see so they actually also built up and this sounds a little

36:00also built up and this sounds a little also built up and this sounds a little bit contr in intuitive I would I would bit contr in intuitive I would I would bit contr in intuitive I would I would say maybe that they built they had we we say maybe that they built they had we we say maybe that they built they had we we took some biopsies from their white fat took some biopsies from their white fat took some biopsies from their white fat to see how does it look and it seems to see how does it look and it seems to see how does it look and it seems like they have this higher lipolysis but like they have this higher lipolysis but like they have this higher lipolysis but also also also lipogenesis um they sorry they had lipogenesis um they sorry they had lipogenesis um they sorry they had higher lipogenesis so um building up the higher lipogenesis so um building up the higher lipogenesis so um building up the white fat so that could be because they white fat so that could be because they white fat so that could be because they increase their metabolism so much that increase their metabolism so much that increase their metabolism so much that the body is trying to keep the storage the body is trying to keep the storage the body is trying to keep the storage up so the lipogenesis meaning that the up so the lipogenesis meaning that the up so the lipogenesis meaning that the that um the white fat cells try to that um the white fat cells try to that um the white fat cells try to restore the fat cells that they are restore the fat cells that they are restore the fat cells that they are losing all the time really yeah and we losing all the time really yeah and we losing all the time really yeah and we did see the winter swimmer had a lower did see the winter swimmer had a lower did see the winter swimmer had a lower fat percentage we of course because of fat percentage we of course because of fat percentage we of course because of the the N the how the the nature of this the the N the how the the nature of this the the N the how the the nature of this study we could not tell whether it was study we could not tell whether it was study we could not tell whether it was because they did one half an hour one because they did one half an hour one because they did one half an hour one hour of more exercise per week or if it

37:00hour of more exercise per week or if it hour of more exercise per week or if it was because they did but it's not that was because they did but it's not that was because they did but it's not that much of a difference I would say but much of a difference I would say but much of a difference I would say but they also did the winter swimming and they also did the winter swimming and they also did the winter swimming and also the the SAA yeah exactly so and also the the SAA yeah exactly so and also the the SAA yeah exactly so and that's going to top off your your metab that's going to top off your your metab that's going to top off your your metab your exercise and Metabolism even your exercise and Metabolism even your exercise and Metabolism even further so it makes sense that they further so it makes sense that they further so it makes sense that they probably have a bit of a lower fat probably have a bit of a lower fat probably have a bit of a lower fat percentage and at the same time we did percentage and at the same time we did percentage and at the same time we did see in the white fat that they had a see in the white fat that they had a see in the white fat that they had a higher um lipogenesis so what higher um lipogenesis so what higher um lipogenesis so what lipogenesis lipogenesis is um um a way lipogenesis lipogenesis is um um a way lipogenesis lipogenesis is um um a way to measure so how fast or how much does to measure so how fast or how much does to measure so how fast or how much does the body wants to increase the fat in the body wants to increase the fat in the body wants to increase the fat in the white cells to say that so so the the white cells to say that so so the the white cells to say that so so the those bodies that were doing the cold those bodies that were doing the cold those bodies that were doing the cold and and and Heat their white fat cells were Heat their white fat cells were Heat their white fat cells were reproducing faster is what it sounds reproducing faster is what it sounds reproducing faster is what it sounds like it yeah because they were also like it yeah because they were also like it yeah because they were also burning so fast so they're like okay we burning so fast so they're like okay we burning so fast so they're like okay we need to stick around around here to need to stick around around here to need to stick around around here to protect you if there's a yes you know a

38:00protect you if there's a yes you know a protect you if there's a yes you know a fast and so they were building fat cells fast and so they were building fat cells fast and so they were building fat cells just as fast as they were burning them just as fast as they were burning them just as fast as they were burning them um maybe not okay but it was Stronger um maybe not okay but it was Stronger um maybe not okay but it was Stronger trying to right right but it was burning trying to right right but it was burning trying to right right but it was burning them so fast yeah more than it was them so fast yeah more than it was them so fast yeah more than it was keeping because we we also need that keeping because we we also need that keeping because we we also need that Depot to survive in times of fasting and Depot to survive in times of fasting and Depot to survive in times of fasting and this body is just old you know it's an this body is just old you know it's an this body is just old you know it's an old DNA where we were going hunting and old DNA where we were going hunting and old DNA where we were going hunting and we didn't always have that much food we didn't always have that much food we didn't always have that much food that we have today so the body is still that we have today so the body is still that we have today so the body is still the same we try to keep the storage and the same we try to keep the storage and the same we try to keep the storage and and and we were hunters and gatherers and and we were hunters and gatherers and and we were hunters and gatherers once right so it was like over periods once right so it was like over periods once right so it was like over periods of time where we didn't have anything so of time where we didn't have anything so of time where we didn't have anything so we need that storage in order for us to we need that storage in order for us to we need that storage in order for us to have like a little bit of food some when have like a little bit of food some when have like a little bit of food some when we don't have any food so we are still we don't have any food so we are still we don't have any food so we are still we still have that so we still try to we still have that so we still try to we still have that so we still try to build that and I mean as long as you can build that and I mean as long as you can build that and I mean as long as you can say as long as you are aware of your say as long as you are aware of your say as long as you are aware of your hunger during cold and heat exposure you

39:00hunger during cold and heat exposure you hunger during cold and heat exposure you will get more hungry probably um and you will get more hungry probably um and you will get more hungry probably um and you don't overeat then you you are prone to don't overeat then you you are prone to don't overeat then you you are prone to lose weight I would say but why don't we lose weight I would say but why don't we lose weight I would say but why don't we see winter swimmers losing a lot of see winter swimmers losing a lot of see winter swimmers losing a lot of weight I don't think we see that in weight I don't think we see that in weight I don't think we see that in Denmark I don't think that winter Denmark I don't think that winter Denmark I don't think that winter swimmers are particularly um thinner or swimmers are particularly um thinner or swimmers are particularly um thinner or skinnier than than others you still have skinnier than than others you still have skinnier than than others you still have to cons you still have to know how much to cons you still have to know how much to cons you still have to know how much you're consuming and eating you could you're consuming and eating you could you're consuming and eating you could you could in the ice tub yeah five times you could in the ice tub yeah five times you could in the ice tub yeah five times a week but be eating 5,000 calories a a week but be eating 5,000 calories a a week but be eating 5,000 calories a day and you're going to be obese you're day and you're going to be obese you're day and you're going to be obese you're going to gain more weight if you're going to gain more weight if you're going to gain more weight if you're consuming more than you need now I'm consuming more than you need now I'm consuming more than you need now I'm curious curious curious about mental health and ice therapy or about mental health and ice therapy or about mental health and ice therapy or ice and heat therapy I don't know if you ice and heat therapy I don't know if you ice and heat therapy I don't know if you studied studied studied the Gratitude levels the level of you the Gratitude levels the level of you the Gratitude levels the level of you know Harmony and peace that people were know Harmony and peace that people were know Harmony and peace that people were experiencing or maybe you can't talk experiencing or maybe you can't talk experiencing or maybe you can't talk about the science of it but did you about the science of it but did you about the science of it but did you notice any differences between the two notice any differences between the two notice any differences between the two control groups those that were doing

40:00control groups those that were doing control groups those that were doing cold and heat therapy versus those that cold and heat therapy versus those that cold and heat therapy versus those that were living their lives and not doing were living their lives and not doing were living their lives and not doing that was there a level of happiness that that was there a level of happiness that that was there a level of happiness that was increased or gratitude or was increased or gratitude or was increased or gratitude or appreciation or a level of calm and appreciation or a level of calm and appreciation or a level of calm and peace from those that were doing cold peace from those that were doing cold peace from those that were doing cold and ice or did you were you able to and ice or did you were you able to and ice or did you were you able to notice that at all oh yeah absolutely notice that at all oh yeah absolutely notice that at all oh yeah absolutely yeah AB what did you find in terms of yeah AB what did you find in terms of yeah AB what did you find in terms of mental health around that so this is mental health around that so this is mental health around that so this is just the observations now um so I did just the observations now um so I did just the observations now um so I did notice that our group of winter swimmers notice that our group of winter swimmers notice that our group of winter swimmers were definitely just Al also telling us were definitely just Al also telling us were definitely just Al also telling us that they are more happy now and they that they are more happy now and they that they are more happy now and they are more calm now than before really are more calm now than before really are more calm now than before really what we did after this study that we what we did after this study that we what we did after this study that we published in s reports medicine was a published in s reports medicine was a published in s reports medicine was a randomized control trial it's not uh randomized control trial it's not uh randomized control trial it's not uh published yet but what we saw here was published yet but what we saw here was published yet but what we saw here was We did an intervention where we had all We did an intervention where we had all We did an intervention where we had all the winter all the the subjects in the the winter all the the subjects in the the winter all the the subjects in the study wanting to Winter swim but half of study wanting to Winter swim but half of study wanting to Winter swim but half of them became the control group of half of

41:00them became the control group of half of them became the control group of half of them became the intervention group so them became the intervention group so them became the intervention group so none of them had actually tried this none of them had actually tried this none of them had actually tried this before and this is where we really did before and this is where we really did before and this is where we really did see the difference so I could not see see the difference so I could not see see the difference so I could not see that in the other study I just mentioned that in the other study I just mentioned that in the other study I just mentioned because they were already winter because they were already winter because they were already winter swimmers when I met them yeah this was a swimmers when I met them yeah this was a swimmers when I met them yeah this was a new group that never done this was just new group that never done this was just new group that never done this was just a new group yeah and half of them got to a new group yeah and half of them got to a new group yeah and half of them got to do it the other half didn't get to do it do it the other half didn't get to do it do it the other half didn't get to do it yeah exactly so what we did see here was yeah exactly so what we did see here was yeah exactly so what we did see here was that as soon as they started winter that as soon as they started winter that as soon as they started winter swimming they changed the mood when they swimming they changed the mood when they swimming they changed the mood when they came into the lab and also when we were came into the lab and also when we were came into the lab and also when we were meeting up with them out on the DTI um meeting up with them out on the DTI um meeting up with them out on the DTI um they were just happier human beings yeah they were just happier human beings yeah they were just happier human beings yeah so I think the most um you can say the so I think the most um you can say the so I think the most um you can say the best story of this was this guy who was best story of this was this guy who was best story of this was this guy who was he was kind of like a very firm one like he was kind of like a very firm one like he was kind of like a very firm one like he and he was angry I think he was a bit he and he was angry I think he was a bit he and he was angry I think he was a bit angry when he met in he was angry but he angry when he met in he was angry but he angry when he met in he was angry but he knew what he wanted and he had his knew what he wanted and he had his knew what he wanted and he had his company he had a lot of employes and he company he had a lot of employes and he company he had a lot of employes and he he was busy but he wanted to be in this he was busy but he wanted to be in this he was busy but he wanted to be in this study and I was amazed I was like wow study and I was amazed I was like wow study and I was amazed I was like wow you want to spend time in this when you

42:00you want to spend time in this when you you want to spend time in this when you were so busy and but of course he was he were so busy and but of course he was he were so busy and but of course he was he was very good on pointy on time and was very good on pointy on time and was very good on pointy on time and that's a good subject so I wanted him in that's a good subject so I wanted him in that's a good subject so I wanted him in the study and also just to observe how the study and also just to observe how the study and also just to observe how would that change his mood he told me would that change his mood he told me would that change his mood he told me before um we started the the the winter before um we started the the the winter before um we started the the the winter swimming part he told me that um he swimming part he told me that um he swimming part he told me that um he always yelled at people in his car so I always yelled at people in his car so I always yelled at people in his car so I had this rage um road rage road rage had this rage um road rage road rage had this rage um road rage road rage yeah and that's that's not fun I mean yeah and that's that's not fun I mean yeah and that's that's not fun I mean it's not fun for him to be he was an it's not fun for him to be he was an it's not fun for him to be he was an angry person he was he was frustrated angry person he was he was frustrated angry person he was he was frustrated irritated yeah yeah exactly so he he was irritated yeah yeah exactly so he he was irritated yeah yeah exactly so he he was irritated but then he told me after he irritated but then he told me after he irritated but then he told me after he started winter swimming and we met in started winter swimming and we met in started winter swimming and we met in the the lab again to lab test I think it the the lab again to lab test I think it the the lab again to lab test I think it was a one month or two month into his was a one month or two month into his was a one month or two month into his winter swimming and he came into the lab winter swimming and he came into the lab winter swimming and he came into the lab flying I would say like ta into and he flying I would say like ta into and he flying I would say like ta into and he was like I cannot describe how much this was like I cannot describe how much this was like I cannot describe how much this has changed for me my mood and then he has changed for me my mood and then he has changed for me my mood and then he told me a story about now where he told me a story about now where he

43:00told me a story about now where he winter swims before he goes to work goes winter swims before he goes to work goes winter swims before he goes to work goes into his car and he just what is this into his car and he just what is this into his car and he just what is this called like you just just goes with the called like you just just goes with the called like you just just goes with the flow he go just says to to the other car flow he go just says to to the other car flow he go just says to to the other car come in and yeah C me off it's all good come in and yeah C me off it's all good come in and yeah C me off it's all good yeah yeah so more easygoing more um more yeah yeah so more easygoing more um more yeah yeah so more easygoing more um more balanced maybe um and then he told me balanced maybe um and then he told me balanced maybe um and then he told me that in the meetings so in the morning that in the meetings so in the morning that in the meetings so in the morning he had his employees uh always at this he had his employees uh always at this he had his employees uh always at this first meeting but one of them came to first meeting but one of them came to first meeting but one of them came to him and said we've been talking and him and said we've been talking and him and said we've been talking and something has changed with you and we something has changed with you and we something has changed with you and we cannot tell what is going on but cannot tell what is going on but cannot tell what is going on but something has changed did you fall love something has changed did you fall love something has changed did you fall love somewhere exactly what what what has somewhere exactly what what what has somewhere exactly what what what has changed and he has not told them that he changed and he has not told them that he changed and he has not told them that he started this study really in this study started this study really in this study started this study really in this study so he told me this story and he was like so he told me this story and he was like so he told me this story and he was like I didn't know that I was projecting this I didn't know that I was projecting this I didn't know that I was projecting this kind of like more easygoing or um kind of like more easygoing or um kind of like more easygoing or um balanced mood or he didn't know but he balanced mood or he didn't know but he balanced mood or he didn't know but he was definitely more relaxed when he came was definitely more relaxed when he came was definitely more relaxed when he came into the meetings so I remember this

44:00into the meetings so I remember this into the meetings so I remember this this particularly this subject made an this particularly this subject made an this particularly this subject made an impression on me interesting wow that's impression on me interesting wow that's impression on me interesting wow that's powerful now is there a benefit over powerful now is there a benefit over powerful now is there a benefit over being submerged in cold water versus a being submerged in cold water versus a being submerged in cold water versus a shower cold shower is there a difference shower cold shower is there a difference shower cold shower is there a difference in the impact and the positive effects in the impact and the positive effects in the impact and the positive effects of that that's a really good question of that that's a really good question of that that's a really good question and many many people ask me that because and many many people ask me that because and many many people ask me that because it's the one thing is that Co showers it's the one thing is that Co showers it's the one thing is that Co showers are available for most people right so are available for most people right so are available for most people right so it's a good place to start if you are Mo it's a good place to start if you are Mo it's a good place to start if you are Mo maybe not if you don't have access to maybe not if you don't have access to maybe not if you don't have access to the ocean and you need to buy a top and the ocean and you need to buy a top and the ocean and you need to buy a top and that's expensive maybe so start of fit that's expensive maybe so start of fit that's expensive maybe so start of fit the cold shower is a great thing because the cold shower is a great thing because the cold shower is a great thing because you activate your sympathetic nervous you activate your sympathetic nervous you activate your sympathetic nervous system you will activate your brown fat system you will activate your brown fat system you will activate your brown fat you are doing that okay definitely you you are doing that okay definitely you you are doing that okay definitely you could do that just by going outside in a could do that just by going outside in a could do that just by going outside in a t-shirt interesting yeah as soon as you t-shirt interesting yeah as soon as you t-shirt interesting yeah as soon as you get you change the temperature on your get you change the temperature on your get you change the temperature on your body you will activate your C receptors body you will activate your C receptors body you will activate your C receptors and that's going to increase and turn and that's going to increase and turn and that's going to increase and turn off and balance out your temperature by

45:00off and balance out your temperature by off and balance out your temperature by activating the brown fat and eventually activating the brown fat and eventually activating the brown fat and eventually also the muscles if you need to increase also the muscles if you need to increase also the muscles if you need to increase temperature further right so the cold temperature further right so the cold temperature further right so the cold showers will be a great way to start but showers will be a great way to start but showers will be a great way to start but it will probably not activate your it will probably not activate your it will probably not activate your parasympathetic nervous system on quite parasympathetic nervous system on quite parasympathetic nervous system on quite the contrary probably because it's just the contrary probably because it's just the contrary probably because it's just making you very cold and you don't get making you very cold and you don't get making you very cold and you don't get the activation from your diving response the activation from your diving response the activation from your diving response which you do when you submerge into into which you do when you submerge into into which you do when you submerge into into the the top you could help it with the the top you could help it with the the top you could help it with splashing water to the face by splashing water to the face by splashing water to the face by activating the vus uh nerd but um activating the vus uh nerd but um activating the vus uh nerd but um eventually it would be two different eventually it would be two different eventually it would be two different ways of activating your um both your ways of activating your um both your ways of activating your um both your neurotransmitters and also your nervous neurotransmitters and also your nervous neurotransmitters and also your nervous system and and your metabolism you don't system and and your metabolism you don't system and and your metabolism you don't need to do cold showers for more than 30 need to do cold showers for more than 30 need to do cold showers for more than 30 seconds really no it's it's you don't seconds really no it's it's you don't seconds really no it's it's you don't have to do that long right right yeah have to do that long right right yeah have to do that long right right yeah and but what about you know the the cold and but what about you know the the cold and but what about you know the the cold tubs or the cold rivers or the cold tubs or the cold rivers or the cold tubs or the cold rivers or the cold lakes or whatever is it better to be

46:00lakes or whatever is it better to be lakes or whatever is it better to be submersed in cold water or is a cold submersed in cold water or is a cold submersed in cold water or is a cold shower equally as good in your mind um I shower equally as good in your mind um I shower equally as good in your mind um I think submerging the body it has more think submerging the body it has more think submerging the body it has more benefits than than just the cold showers benefits than than just the cold showers benefits than than just the cold showers and this has much to do with the and this has much to do with the and this has much to do with the physiology also because when you go when physiology also because when you go when physiology also because when you go when you submerged into cold water you will you submerged into cold water you will you submerged into cold water you will have the what do you say the exercise of have the what do you say the exercise of have the what do you say the exercise of the V the blood vessels the V the blood vessels the V the blood vessels um so you will have the constriction and um so you will have the constriction and um so you will have the constriction and when you then go up you will have the when you then go up you will have the when you then go up you will have the dilation afterwards if you then only do dilation afterwards if you then only do dilation afterwards if you then only do the the coold showers you will only have the the coold showers you will only have the the coold showers you will only have activation of the sympathetic nerv activation of the sympathetic nerv activation of the sympathetic nerv mainly you will have that mainly if you mainly you will have that mainly if you mainly you will have that mainly if you activate the sympathetic nervous system activate the sympathetic nervous system activate the sympathetic nervous system in the cold water if you submerge you in the cold water if you submerge you in the cold water if you submerge you could if you can get over the cold shock could if you can get over the cold shock could if you can get over the cold shock you will have the Paras the activation you will have the Paras the activation you will have the Paras the activation of the parasympathetic nervous system so of the parasympathetic nervous system so of the parasympathetic nervous system so if you don't have any heart problems if you don't have any heart problems if you don't have any heart problems that will mean you will you will that will mean you will you will that will mean you will you will increase your fight andf flight response

47:00increase your fight andf flight response increase your fight andf flight response but then also you will feel the rest but then also you will feel the rest but then also you will feel the rest afterwards in the parasympathetic afterwards in the parasympathetic afterwards in the parasympathetic activation got it got it but if you do activation got it got it but if you do activation got it got it but if you do have heart problems and you do have have heart problems and you do have have heart problems and you do have unregulated high blood pressure blood unregulated high blood pressure blood unregulated high blood pressure blood pressure and it's not recommended that pressure and it's not recommended that pressure and it's not recommended that you submerge into a cold bath I wouldn't you submerge into a cold bath I wouldn't you submerge into a cold bath I wouldn't recommend that because there is a recommend that because there is a recommend that because there is a conflict when you activate the conflict when you activate the conflict when you activate the sympathetic nervous system and also the sympathetic nervous system and also the sympathetic nervous system and also the parasympathetic nervous system at the parasympathetic nervous system at the parasympathetic nervous system at the same time same time same time so the heart is like increasing right so so the heart is like increasing right so so the heart is like increasing right so sympathetic nervis makes the heart rate sympathetic nervis makes the heart rate sympathetic nervis makes the heart rate go up and the parasympathetic wants it go up and the parasympathetic wants it go up and the parasympathetic wants it to go down at the same time it's a bit to go down at the same time it's a bit to go down at the same time it's a bit of conflict for the heart so so that of conflict for the heart so so that of conflict for the heart so so that means that you will experience a rythmia means that you will experience a rythmia means that you will experience a rythmia to the heart so for people who are to the heart so for people who are to the heart so for people who are uncertain about their heart health or uncertain about their heart health or uncertain about their heart health or maybe don't know their blood pressure I maybe don't know their blood pressure I maybe don't know their blood pressure I would definitely recommend that you just would definitely recommend that you just would definitely recommend that you just get your blood pressure measured it's get your blood pressure measured it's get your blood pressure measured it's noninvasive it's something you can you noninvasive it's something you can you noninvasive it's something you can you can even buy these things and do it do can even buy these things and do it do can even buy these things and do it do yourself yeah I mean and you can also yourself yeah I mean and you can also yourself yeah I mean and you can also just go to your doctor if you're

48:00just go to your doctor if you're just go to your doctor if you're uncertain about is this for me because uncertain about is this for me because uncertain about is this for me because you have something then ask your you have something then ask your you have something then ask your doctor what what I'm hearing you say doctor what what I'm hearing you say doctor what what I'm hearing you say is when someone is getting in the ice or is when someone is getting in the ice or is when someone is getting in the ice or the cold therapy consistently weekly the cold therapy consistently weekly the cold therapy consistently weekly over many months something changes in over many months something changes in over many months something changes in their in their brain and it affects their in their brain and it affects their in their brain and it affects their mood yeah and their overall their mood yeah and their overall their mood yeah and their overall brain changes their chemistry and their brain changes their chemistry and their brain changes their chemistry and their body changes and things start to shift body changes and things start to shift body changes and things start to shift what would you say that change is in the what would you say that change is in the what would you say that change is in the brain and the body with consistent cold brain and the body with consistent cold therapy so I think yes so we can talk therapy so I think yes so we can talk therapy so I think yes so we can talk about neurotransmitters because I think about neurotransmitters because I think about neurotransmitters because I think that something changes and that's the that something changes and that's the that something changes and that's the chemistry the the brain chemistry right chemistry the the brain chemistry right chemistry the the brain chemistry right so if you submerge into cold water you so if you submerge into cold water you so if you submerge into cold water you have an increase in dopamine it could be have an increase in dopamine it could be have an increase in dopamine it could be up to five times higher or two two and a up to five times higher or two two and a up to five times higher or two two and a half times higher to up to five um but half times higher to up to five um but half times higher to up to five um but you also have the increase in no you also have the increase in no you also have the increase in no adrenaline and no adrenaline is what I

49:00adrenaline and no adrenaline is what I adrenaline and no adrenaline is what I talked about before is also activating talked about before is also activating talked about before is also activating the brown fat but gives you all that the brown fat but gives you all that the brown fat but gives you all that energy and the dopamine gives you that energy and the dopamine gives you that energy and the dopamine gives you that drive and that motivation to do this drive and that motivation to do this drive and that motivation to do this again even so repeating something that again even so repeating something that again even so repeating something that you felt good about and that's why we you felt good about and that's why we you felt good about and that's why we say in Denmark that winter swimming is say in Denmark that winter swimming is say in Denmark that winter swimming is addictive because eventually when you addictive because eventually when you addictive because eventually when you have done this a couple of times you have done this a couple of times you have done this a couple of times you would the body and the Brain will would the body and the Brain will would the body and the Brain will connect this to a very good experience connect this to a very good experience connect this to a very good experience and you have this increase in oxytocin and you have this increase in oxytocin and you have this increase in oxytocin um which is a stress hormone right so um which is a stress hormone right so um which is a stress hormone right so you will have this increase in oxytocin you will have this increase in oxytocin you will have this increase in oxytocin makes you feel this love towards makes you feel this love towards makes you feel this love towards yourself the nature each other and yourself the nature each other and yourself the nature each other and that's going to make you more grateful that's going to make you more grateful that's going to make you more grateful and imagine now that you have increased and imagine now that you have increased and imagine now that you have increased all these neurotransmitters that makes all these neurotransmitters that makes all these neurotransmitters that makes you feel on different levels more it you feel on different levels more it you feel on different levels more it feel better right and that was just the feel better right and that was just the feel better right and that was just the stress hormones so we also have stress hormones so we also have stress hormones so we also have serotonin which is activating in when serotonin which is activating in when serotonin which is activating in when you activate the parasympathetic part of you activate the parasympathetic part of you activate the parasympathetic part of up your nervous system so if you have up your nervous system so if you have up your nervous system so if you have all these you can imagine how that

50:00all these you can imagine how that all these you can imagine how that changes your Baseline way of thinking changes your Baseline way of thinking changes your Baseline way of thinking about yourself your problems the world about yourself your problems the world about yourself your problems the world when you go out the way that you think when you go out the way that you think when you go out the way that you think about that before you went about that before you went about that before you went in has to change when you go up because in has to change when you go up because you have changed your your Chemistry in you have changed your your Chemistry in you have changed your your Chemistry in the brain so you view the world in the brain so you view the world in the brain so you view the world in another way you have to because you just another way you have to because you just another way you have to because you just changed all this all that chemistry yeah changed all this all that chemistry yeah changed all this all that chemistry yeah so all these chemicals are turned on so all these chemicals are turned on so all these chemicals are turned on when you submerse yourself for a minute when you submerse yourself for a minute when you submerse yourself for a minute couple minutes in the cold therapy cold couple minutes in the cold therapy cold couple minutes in the cold therapy cold water and if you do that consistently water and if you do that consistently water and if you do that consistently you're just automatically going to be a you're just automatically going to be a you're just automatically going to be a happier more positive person your body happier more positive person your body happier more positive person your body forces you to love yourself and love forces you to love yourself and love forces you to love yourself and love others more is what I'm hearing you say others more is what I'm hearing you say others more is what I'm hearing you say yeah it sounds a little bit magical but yeah it sounds a little bit magical but yeah it sounds a little bit magical but forcing selflove and love for others forcing selflove and love for others forcing selflove and love for others yeah it could be that I mean even though yeah it could be that I mean even though yeah it could be that I mean even though it sounds a little bit magical when we it sounds a little bit magical when we it sounds a little bit magical when we talk about like this but this is just talk about like this but this is just talk about like this but this is just this is just chemistry science just this is just chemistry science just this is just chemistry science just science science this is what happens so

51:00science science this is what happens so science science this is what happens so when this increases in the brain it has when this increases in the brain it has when this increases in the brain it has to change the Baseline and imagine when to change the Baseline and imagine when to change the Baseline and imagine when you do this multiple times per week this you do this multiple times per week this you do this multiple times per week this would change the way that you see would change the way that you see would change the way that you see yourself the Gratitude to to the world yourself the Gratitude to to the world yourself the Gratitude to to the world your yourself others your family and how your yourself others your family and how your yourself others your family and how you project that your way of seeing you project that your way of seeing you project that your way of seeing things you project some energy right and things you project some energy right and things you project some energy right and that energy will be received by others that energy will be received by others that energy will be received by others they will cast that back at you and in they will cast that back at you and in they will cast that back at you and in that way you you will be able to change that way you you will be able to change that way you you will be able to change the way you work around in your world the way you work around in your world the way you work around in your world and with others so it could really and with others so it could really and with others so it could really change a lot if you could just change change a lot if you could just change change a lot if you could just change the way you see the world see see the way you see the world see see the way you see the world see see yourself or your problems do you feel yourself or your problems do you feel yourself or your problems do you feel like cold therapy allows you to heal like cold therapy allows you to heal like cold therapy allows you to heal your body but also allows you to heal your body but also allows you to heal your body but also allows you to heal your mind yeah definitely yeah really your mind yeah definitely yeah really your mind yeah definitely yeah really yeah and I mean this is not my the way yeah and I mean this is not my the way yeah and I mean this is not my the way way it's healing the the mind is not way it's healing the the mind is not way it's healing the the mind is not part of my own research but this is what

52:00part of my own research but this is what part of my own research but this is what I talked about in the beginning the I talked about in the beginning the I talked about in the beginning the connection between these two the the connection between these two the the connection between these two the the body and the brain is really not that body and the brain is really not that body and the brain is really not that it's not divided so I figured out that it's not divided so I figured out that it's not divided so I figured out that if I was studying this metabolism I if I was studying this metabolism I if I was studying this metabolism I needed to understand the rest and I needed to understand the rest and I needed to understand the rest and I needed to understand how the brain is needed to understand how the brain is needed to understand how the brain is connected also to the brown fat because connected also to the brown fat because connected also to the brown fat because it is it's just it's activated by your it is it's just it's activated by your it is it's just it's activated by your central nervous system so it's actually central nervous system so it's actually central nervous system so it's actually the you can say there something in the you can say there something in the you can say there something in between right so even though I studied between right so even though I studied between right so even though I studied metabolism I also studied the brain metabolism I also studied the brain metabolism I also studied the brain because I had to understand how is the because I had to understand how is the because I had to understand how is the body affected in this cold water and the body affected in this cold water and the body affected in this cold water and the brain is affected and how you feel brain is affected and how you feel brain is affected and how you feel afterwards will be affected because of afterwards will be affected because of afterwards will be affected because of the chemistry that happens yeah just the the chemistry that happens yeah just the the chemistry that happens yeah just the body thinking you're about to die this body thinking you're about to die this body thinking you're about to die this is amazing so you're you're forcing is amazing so you're you're forcing is amazing so you're you're forcing gratitude in the body chemically you gratitude in the body chemically you gratitude in the body chemically you can't even control it you're just going can't even control it you're just going can't even control it you're just going to feel better you're going to have more to feel better you're going to have more to feel better you're going to have more love more you know patience more love more you know patience more love more you know patience more gratitude the more consistent you do gratitude the more consistent you do gratitude the more consistent you do this I love this and I've definitely

53:00this I love this and I've definitely this I love this and I've definitely felt those effects myself I'm curious felt those effects myself I'm curious felt those effects myself I'm curious about heat therapy and you know we talk about heat therapy and you know we talk about heat therapy and you know we talk a little bit about ice therapy um but a little bit about ice therapy um but a little bit about ice therapy um but I'm curious about heat therapy I've got I'm curious about heat therapy I've got I'm curious about heat therapy I've got a sauna I finally got my first home this a sauna I finally got my first home this a sauna I finally got my first home this year oh you do so I never you know I had year oh you do so I never you know I had year oh you do so I never you know I had to go to the gym to use a sauna yeah so to go to the gym to use a sauna yeah so to go to the gym to use a sauna yeah so now I have a space that I can I have my now I have a space that I can I have my now I have a space that I can I have my own um and I have a a Swedish style own um and I have a a Swedish style own um and I have a a Swedish style sauna not an infrared sauna so first I sauna not an infrared sauna so first I sauna not an infrared sauna so first I want to ask is there a difference want to ask is there a difference want to ask is there a difference between types of between types of between types of saunas and then what are the main saunas and then what are the main saunas and then what are the main benefits that you've seen from studies benefits that you've seen from studies benefits that you've seen from studies on heat therapy as well great questions on heat therapy as well great questions on heat therapy as well great questions because I mean the way the heat is the because I mean the way the heat is the because I mean the way the heat is the way we receive the heat is going to way we receive the heat is going to way we receive the heat is going to determine what outcomes there will be of determine what outcomes there will be of determine what outcomes there will be of course yeah so if you do the traditional course yeah so if you do the traditional course yeah so if you do the traditional finish SAA then there will be some other finish SAA then there will be some other finish SAA then there will be some other outcomes that then compared to all what outcomes that then compared to all what outcomes that then compared to all what we know of today um from the infared uh we know of today um from the infared uh we know of today um from the infared uh saas so infrared saas um should also be

54:00saas so infrared saas um should also be saas so infrared saas um should also be divided into if it's near infrared divided into if it's near infrared divided into if it's near infrared middle or far infrared middle or far infrared middle or far infrared Z getting Advanced yeah so you can say Z getting Advanced yeah so you can say Z getting Advanced yeah so you can say that the near infrared sonas they that the near infrared sonas they that the near infrared sonas they penetrate um the heat the body uh the penetrate um the heat the body uh the penetrate um the heat the body uh the skin H deeper but um is not getting your skin H deeper but um is not getting your skin H deeper but um is not getting your skin hot so that means that you you skin hot so that means that you you skin hot so that means that you you won't feel the heat but it it is working won't feel the heat but it it is working won't feel the heat but it it is working deeper in your tissue right so you have deeper in your tissue right so you have deeper in your tissue right so you have the middle that's something in between the middle that's something in between the middle that's something in between but the far infrared that makes your but the far infrared that makes your but the far infrared that makes your skin um heat up it's only around 40° cus skin um heat up it's only around 40° cus skin um heat up it's only around 40° cus um I don't know in Fahrenheit sure no um I don't know in Fahrenheit sure no um I don't know in Fahrenheit sure no worries someone will figure it out we worries someone will figure it out we worries someone will figure it out we figure it out um so it will make your figure it out um so it will make your figure it out um so it will make your skin H feel warm but not too warm so skin H feel warm but not too warm so skin H feel warm but not too warm so it's a mile kind of a sauna but what the it's a mile kind of a sauna but what the it's a mile kind of a sauna but what the good thing is about that is it is going

55:00good thing is about that is it is going good thing is about that is it is going to affect your your um your blood to affect your your um your blood to affect your your um your blood vessels so meaning it will dilate your vessels so meaning it will dilate your vessels so meaning it will dilate your blood vessels and you will have that blood vessels and you will have that blood vessels and you will have that better blood flow to the skin and better blood flow to the skin and better blood flow to the skin and there's research showing that it there's research showing that it there's research showing that it increases the collagen and elast El increases the collagen and elast El increases the collagen and elast El elastin Y in elasticity skin the elastin Y in elasticity skin the elastin Y in elasticity skin the collagen collagen exactly um and it it collagen collagen exactly um and it it collagen collagen exactly um and it it will make the skin appear younger so will make the skin appear younger so will make the skin appear younger so this these Studies have shown this and this these Studies have shown this and this these Studies have shown this and also it works good on ecmia so there's also it works good on ecmia so there's also it works good on ecmia so there's studies on eczema eczema ECA eczema yeah studies on eczema eczema ECA eczema yeah studies on eczema eczema ECA eczema yeah it's just like subba yeah I struggled it's just like subba yeah I struggled it's just like subba yeah I struggled too yeah it's all good so these studies too yeah it's all good so these studies too yeah it's all good so these studies on young boys so shows that they have um on young boys so shows that they have um on young boys so shows that they have um reduced symptoms or less um eczema no I reduced symptoms or less um eczema no I reduced symptoms or less um eczema no I did that was great e good um and um and did that was great e good um and um and did that was great e good um and um and redness so that means that it actually redness so that means that it actually redness so that means that it actually is good for wound wound healing so there

56:00is good for wound wound healing so there is good for wound wound healing so there is studies showing that this infrared is studies showing that this infrared is studies showing that this infrared sonas are great too I would say that if sonas are great too I would say that if sonas are great too I would say that if you are not very keen on the very hot you are not very keen on the very hot you are not very keen on the very hot Sona which is the Finish style then I Sona which is the Finish style then I Sona which is the Finish style then I think that infrared SAA is great also think that infrared SAA is great also think that infrared SAA is great also because it's milder to your because it's milder to your because it's milder to your cardiovascular system it's less intense cardiovascular system it's less intense cardiovascular system it's less intense for the heart rate less intense yes for the heart rate less intense yes for the heart rate less intense yes exactly so if you if you don't want that exactly so if you if you don't want that exactly so if you if you don't want that very intense heat and sitting there very intense heat and sitting there very intense heat and sitting there sweating in your and sitting in your own sweating in your and sitting in your own sweating in your and sitting in your own sweat even then I think that infrared sweat even then I think that infrared sweat even then I think that infrared SAA is great you just sit there a little SAA is great you just sit there a little SAA is great you just sit there a little bit longer but you will also have some bit longer but you will also have some bit longer but you will also have some of the benefits on your cardiovascular of the benefits on your cardiovascular of the benefits on your cardiovascular system you will also have the benefits system you will also have the benefits system you will also have the benefits on your skin uh or and and you also have on your skin uh or and and you also have on your skin uh or and and you also have the increase of the increase of the increase of um um what what I wanted to say nitric um um what what I wanted to say nitric um um what what I wanted to say nitric oxide that was one of them so that makes oxide that was one of them so that makes oxide that was one of them so that makes your um blood vessels more um elastic your um blood vessels more um elastic your um blood vessels more um elastic because the endothelial cells will because the endothelial cells will because the endothelial cells will increase so you will have a better increase so you will have a better increase so you will have a better contraction and dilation of your blood

57:00contraction and dilation of your blood contraction and dilation of your blood cells which will help your cells which will help your cells which will help your cardiovascular system as well so you cardiovascular system as well so you cardiovascular system as well so you will have some of the benefits as well will have some of the benefits as well will have some of the benefits as well on the infrared stu okay but what's the on the infrared stu okay but what's the on the infrared stu okay but what's the the Finish or Swedish style I guess the Finish or Swedish style I guess the Finish or Swedish style I guess saunas what are the benefits of that saunas what are the benefits of that saunas what are the benefits of that when you feel the the steam the heat you when you feel the the steam the heat you when you feel the the steam the heat you know yeah I I usually put mine up to know yeah I I usually put mine up to know yeah I I usually put mine up to like 200° Fahrenheit yeah uh 198 to 200 like 200° Fahrenheit yeah uh 198 to 200 like 200° Fahrenheit yeah uh 198 to 200 which it gets hot right away you feel which it gets hot right away you feel which it gets hot right away you feel boom it's like an oven you know do you boom it's like an oven you know do you boom it's like an oven you know do you pour water and then I pour water on the pour water and then I pour water on the pour water and then I pour water on the rocks and then it's like oh it feels rocks and then it's like oh it feels rocks and then it's like oh it feels like another 20 degrees every time and I like another 20 degrees every time and I like another 20 degrees every time and I try to go in there for about 20 to 30 try to go in there for about 20 to 30 try to go in there for about 20 to 30 minutes at a time and um what are the minutes at a time and um what are the minutes at a time and um what are the what are so what are the differences or what are so what are the differences or what are so what are the differences or the benefits of doing that style of the benefits of doing that style of the benefits of doing that style of sauna yeah but it's a good rate it's a sauna yeah but it's a good rate it's a sauna yeah but it's a good rate it's a good it's a good timing I would say so good it's a good timing I would say so good it's a good timing I would say so if we there was more research on the if we there was more research on the if we there was more research on the Finish style compared to the infrared I Finish style compared to the infrared I Finish style compared to the infrared I would say um on the infrared it's more would say um on the infrared it's more would say um on the infrared it's more on the skin thing and what I just talked on the skin thing and what I just talked on the skin thing and what I just talked about before but on the Finish style

58:00about before but on the Finish style about before but on the Finish style which is um which is hot rocks and and which is um which is hot rocks and and which is um which is hot rocks and and pouring water over the stones and pouring water over the stones and pouring water over the stones and steaming and stuff like that it's more steaming and stuff like that it's more steaming and stuff like that it's more hard on your cardiovascular system but hard on your cardiovascular system but hard on your cardiovascular system but definitely there is more research on definitely there is more research on definitely there is more research on that showing some really good outcomes that showing some really good outcomes that showing some really good outcomes and here I will refer to some um finish and here I will refer to some um finish and here I will refer to some um finish Sona studies where this cohort study Sona studies where this cohort study Sona studies where this cohort study where they have followed two to three where they have followed two to three where they have followed two to three th000 Sona bathers in Finland starting th000 Sona bathers in Finland starting th000 Sona bathers in Finland starting from from from 1982 I think it was so they followed 1982 I think it was so they followed 1982 I think it was so they followed them for many years and in 2015 they them for many years and in 2015 they them for many years and in 2015 they published this amazing study where they published this amazing study where they published this amazing study where they looked at all these people who have done looked at all these people who have done looked at all these people who have done sonas how many how many times we did sonas how many how many times we did sonas how many how many times we did they go into the sonas and they divided they go into the sonas and they divided they go into the sonas and they divided them into into groups of how much SAA so them into into groups of how much SAA so them into into groups of how much SAA so how many times per week and how many how many times per week and how many how many times per week and how many minutes per time and what they saw was minutes per time and what they saw was minutes per time and what they saw was that that that and the control group did it one time and the control group did it one time and the control group did it one time per week so I think that's amazing per week so I think that's amazing per week so I think that's amazing because a control group could be

59:00because a control group could be because a control group could be something totally different and you mean something totally different and you mean something totally different and you mean I mean we could almost not compare right I mean we could almost not compare right I mean we could almost not compare right but in this study I think it's great but in this study I think it's great but in this study I think it's great that they could did sum so they were not that they could did sum so they were not that they could did sum so they were not completely other people's style the same completely other people's style the same completely other people's style the same phenotype as we say so and they did this phenotype as we say so and they did this phenotype as we say so and they did this for like 20 year study or something for like 20 year study or something for like 20 year study or something right 25 years 28 now I think it is yeah right 25 years 28 now I think it is yeah right 25 years 28 now I think it is yeah so it's long study long study so what so it's long study long study so what so it's long study long study so what they found in they found in they found in 2015 was that if you do sonas two to 2015 was that if you do sonas two to 2015 was that if you do sonas two to three times per week um H you will have three times per week um H you will have three times per week um H you will have a lower risk of cardiovascular diseases a lower risk of cardiovascular diseases a lower risk of cardiovascular diseases um of um of um of 27% really yeah and if you do it seven 27% really yeah and if you do it seven 27% really yeah and if you do it seven times per week which is like one time times per week which is like one time times per week which is like one time every day it's a lot but if you do that every day it's a lot but if you do that every day it's a lot but if you do that it's up to like 506 46 I think it was so it's up to like 506 46 I think it was so it's up to like 506 46 I think it was so it's a lot 46% decrease of decrease of it's a lot 46% decrease of decrease of it's a lot 46% decrease of decrease of cardiovasular cardiovasular cardiovasular dis compared to those who were doing it dis compared to those who were doing it dis compared to those who were doing it one time per week really yeah but you

1:00one time per week really yeah but you one time per week really yeah but you also have to keep it within a certain also have to keep it within a certain also have to keep it within a certain time window what's the time window yeah time window what's the time window yeah time window what's the time window yeah I looked at that because it's like is I looked at that because it's like is I looked at that because it's like is there like a higher thres hole for when there like a higher thres hole for when there like a higher thres hole for when it's not good for you anymore and it it's not good for you anymore and it it's not good for you anymore and it seems like at 30 minutes if you stay in seems like at 30 minutes if you stay in seems like at 30 minutes if you stay in there for one session 30 minutes it there for one session 30 minutes it there for one session 30 minutes it plateaus out with the benefits so plateaus out with the benefits so plateaus out with the benefits so meaning that we did see we seen an meaning that we did see we seen an meaning that we did see we seen an increase again in cardiovascular increase again in cardiovascular increase again in cardiovascular diseases so it means after that yeah so diseases so it means after that yeah so diseases so it means after that yeah so htic stress back to that so if you htic stress back to that so if you htic stress back to that so if you overdo the healthy kind of stress it overdo the healthy kind of stress it overdo the healthy kind of stress it becomes bad stress interesting because becomes bad stress interesting because becomes bad stress interesting because you overdo it and then the cells become you overdo it and then the cells become you overdo it and then the cells become um exhausted and they age faster so you um exhausted and they age faster so you um exhausted and they age faster so you want to give them that burst of like the want to give them that burst of like the want to give them that burst of like the healthy kind of stress shock them a bit healthy kind of stress shock them a bit healthy kind of stress shock them a bit with the cold with the heat but don't with the cold with the heat but don't with the cold with the heat but don't overdo it because then it becomes more overdo it because then it becomes more overdo it because then it becomes more of the chronic one that we know about of the chronic one that we know about of the chronic one that we know about right body stress yeah so no more than right body stress yeah so no more than right body stress yeah so no more than 30 minutes at a time no more than 30 30 minutes at a time no more than 30 30 minutes at a time no more than 30 what's the temperature range and can you what's the temperature range and can you what's the temperature range and can you do 30 minutes back to back in the same

1:01do 30 minutes back to back in the same do 30 minutes back to back in the same day like if you go hot cold hot you know day like if you go hot cold hot you know day like if you go hot cold hot you know what is what does that look like yeah so what is what does that look like yeah so what is what does that look like yeah so I think the lowest time there was like I think the lowest time there was like I think the lowest time there was like 10 minutes which is a good timing 10 minutes which is a good timing 10 minutes which is a good timing because if we look compare with my because if we look compare with my because if we look compare with my studies we saw that if you do 57 minutes studies we saw that if you do 57 minutes studies we saw that if you do 57 minutes per week so now I just jump from the per week so now I just jump from the per week so now I just jump from the Finish son studies to your stud to my Finish son studies to your stud to my Finish son studies to your stud to my study 57 minutes total in total week study 57 minutes total in total week study 57 minutes total in total week yeah per week divided on two to three yeah per week divided on two to three yeah per week divided on two to three days where you alternate between the co- days where you alternate between the co- days where you alternate between the co- ples and the sauna and if you divide ples and the sauna and if you divide ples and the sauna and if you divide those 30 uh 57 minutes out on these two those 30 uh 57 minutes out on these two those 30 uh 57 minutes out on these two to three days and only two sonas per day to three days and only two sonas per day to three days and only two sonas per day then that divides up to 10 to 14 minutes then that divides up to 10 to 14 minutes then that divides up to 10 to 14 minutes each session which if you then look at each session which if you then look at each session which if you then look at the SAA cohort study the window there the SAA cohort study the window there the SAA cohort study the window there for where we see the most benefits is for where we see the most benefits is for where we see the most benefits is actually around 10 to 20 minutes so it's

1:02actually around 10 to 20 minutes so it's actually around 10 to 20 minutes so it's like if you can keep it it seems that if like if you can keep it it seems that if like if you can keep it it seems that if you can keep it within this time window you can keep it within this time window you can keep it within this time window you should be doing healthy kind of you should be doing healthy kind of you should be doing healthy kind of stress to your body but overdoing it is stress to your body but overdoing it is stress to your body but overdoing it is not good if you stay longer than that not good if you stay longer than that not good if you stay longer than that how much total time in one day should how much total time in one day should how much total time in one day should someone do in the in the heat like if someone do in the in the heat like if someone do in the in the heat like if you wanted to do multiple rounds yeah you wanted to do multiple rounds yeah you wanted to do multiple rounds yeah how much what's the maximum if you got how much what's the maximum if you got how much what's the maximum if you got out after 20 30 minutes out after 20 30 minutes out after 20 30 minutes could you go back in later or is it too could you go back in later or is it too could you go back in later or is it too much I think it depends on how many much I think it depends on how many much I think it depends on how many times you want to go so uh 37 minutes times you want to go so uh 37 minutes times you want to go so uh 37 minutes per week you can divide that out so how per week you can divide that out so how per week you can divide that out so how minutes right 57 minutes yeah so if you minutes right 57 minutes yeah so if you minutes right 57 minutes yeah so if you divide that out you can do it as it fits divide that out you can do it as it fits divide that out you can do it as it fits you of course but maybe not over o go you of course but maybe not over o go you of course but maybe not over o go over the 30 minutes I see you're saying over the 30 minutes I see you're saying over the 30 minutes I see you're saying yeah so you can play with this a little yeah so you can play with this a little yeah so you can play with this a little bit if you look at D study and you bit if you look at D study and you bit if you look at D study and you compare this but doing 10 to 15 minutes compare this but doing 10 to 15 minutes compare this but doing 10 to 15 minutes should be feasible and should be enough should be feasible and should be enough should be feasible and should be enough per session so if you do that you can do per session so if you do that you can do per session so if you do that you can do that two times on in one day and that

1:03that two times on in one day and that that two times on in one day and that adds up to 30 minutes or something now adds up to 30 minutes or something now adds up to 30 minutes or something now what's the benefit of doing hot therapy what's the benefit of doing hot therapy what's the benefit of doing hot therapy and cold therapy at the same time I mean and cold therapy at the same time I mean and cold therapy at the same time I mean ultimately in the same day alternating ultimately in the same day alternating ultimately in the same day alternating yeah yeah the benefits of that yeah are yeah yeah the benefits of that yeah are yeah yeah the benefits of that yeah are there benefits is that not a good thing there benefits is that not a good thing there benefits is that not a good thing to do is it better to do cold and hot at to do is it better to do cold and hot at to do is it better to do cold and hot at the same day alternating yeah so the the same day alternating yeah so the the same day alternating yeah so the alternating thing is what I studed in my alternating thing is what I studed in my alternating thing is what I studed in my uh study so that's actually based on uh study so that's actually based on uh study so that's actually based on plunging going into the cold water then plunging going into the cold water then plunging going into the cold water then you go into the SAA cold water sauna you go into the SAA cold water sauna you go into the SAA cold water sauna cold and cold water and then you end on cold and cold water and then you end on cold and cold water and then you end on the cold water that's what I recommend the cold water that's what I recommend the cold water that's what I recommend should we always end on the cold yeah I should we always end on the cold yeah I should we always end on the cold yeah I think so why is that what are the think so why is that what are the think so why is that what are the benefits of ending in the cold well if benefits of ending in the cold well if benefits of ending in the cold well if you end on the cold then you activate you end on the cold then you activate you end on the cold then you activate your metabolism once again right oh man your metabolism once again right oh man your metabolism once again right oh man it's it's always more painful you just it's it's always more painful you just it's it's always more painful you just want to be warm and just be like all want to be warm and just be like all want to be warm and just be like all right I'm done you know yeah yeah I right I'm done you know yeah yeah I right I'm done you know yeah yeah I understand I understand understand I understand understand I understand and I must say that the only reason why and I must say that the only reason why and I must say that the only reason why I did this myself and practiced this is

1:04I did this myself and practiced this is I did this myself and practiced this is because I didn't have access to AA so I because I didn't have access to AA so I because I didn't have access to AA so I went to the Open Sea in rain and snow went to the Open Sea in rain and snow went to the Open Sea in rain and snow and went for a winter swim and in the and went for a winter swim and in the and went for a winter swim and in the beginning I didn't have a Sona so I beginning I didn't have a Sona so I beginning I didn't have a Sona so I couldn't really try this out myself but couldn't really try this out myself but couldn't really try this out myself but what I realized was that I had to go up what I realized was that I had to go up what I realized was that I had to go up and walk home and that was cold but and walk home and that was cold but and walk home and that was cold but eventually when I tried this a few times eventually when I tried this a few times eventually when I tried this a few times I started to realize that I warmed up I started to realize that I warmed up I started to realize that I warmed up quick quicker but also that I felt like quick quicker but also that I felt like quick quicker but also that I felt like have done a workout and then I started have done a workout and then I started have done a workout and then I started to figure out well this must be my to figure out well this must be my to figure out well this must be my metabolism still going on and it it it metabolism still going on and it it it metabolism still going on and it it it seems that burning burning just burning seems that burning burning just burning seems that burning burning just burning and it last is for these 48 Hours and it last is for these 48 Hours and it last is for these 48 Hours afterwards really so you have this after afterwards really so you have this after afterwards really so you have this after burn you can almost say this after burn you can almost say this after burn you can almost say this after exercise so if you end on the cold you exercise so if you end on the cold you exercise so if you end on the cold you force your body to heat up naturally and force your body to heat up naturally and force your body to heat up naturally and if it heats up naturally you activate if it heats up naturally you activate if it heats up naturally you activate the brown fat for hours afterwards the brown fat for hours afterwards the brown fat for hours afterwards because your the body is trying to like because your the body is trying to like because your the body is trying to like heat up the the temp crank up the

1:05heat up the the temp crank up the heat up the the temp crank up the temperature again but it takes energy to temperature again but it takes energy to temperature again but it takes energy to do that and doing so it takes glucose do that and doing so it takes glucose do that and doing so it takes glucose and fat from your bloodstream it has to and fat from your bloodstream it has to and fat from your bloodstream it has to and the muscles are even helping to do and the muscles are even helping to do and the muscles are even helping to do that so if you shiver a little bit that so if you shiver a little bit that so if you shiver a little bit that's okay and it's good because you that's okay and it's good because you that's okay and it's good because you burn off calories so if if someone burn off calories so if if someone burn off calories so if if someone watching or listening said you know what watching or listening said you know what watching or listening said you know what I want to be the best student I can be I I want to be the best student I can be I I want to be the best student I can be I want to be uh you know Susanna tell me want to be uh you know Susanna tell me want to be uh you know Susanna tell me exactly what I should be doing for the exactly what I should be doing for the exactly what I should be doing for the next 6 months of my life if I can fully next 6 months of my life if I can fully next 6 months of my life if I can fully optimize heat and cold therapy if I've optimize heat and cold therapy if I've optimize heat and cold therapy if I've got access to this you know I can find got access to this you know I can find got access to this you know I can find the gym that's got the plunge and the the gym that's got the plunge and the the gym that's got the plunge and the sonor I've got one what is the perfect sonor I've got one what is the perfect sonor I've got one what is the perfect protocol for heat and cold therapy to protocol for heat and cold therapy to protocol for heat and cold therapy to optimize my metabolism to burn fat to optimize my metabolism to burn fat to optimize my metabolism to burn fat to reduce my risk of disease to live longer reduce my risk of disease to live longer reduce my risk of disease to live longer to feel better what is that perfect to feel better what is that perfect to feel better what is that perfect protocol how how many times a day or protocol how how many times a day or protocol how how many times a day or week should I be doing all this how what week should I be doing all this how what week should I be doing all this how what should I start with how long and how

1:06should I start with how long and how should I start with how long and how should I finish yeah it's a really good should I finish yeah it's a really good should I finish yeah it's a really good question and I would love to like say question and I would love to like say question and I would love to like say this is the perfect protocol but I don't this is the perfect protocol but I don't this is the perfect protocol but I don't think we can actually say that there is think we can actually say that there is think we can actually say that there is one maybe not at the moment but we can one maybe not at the moment but we can one maybe not at the moment but we can say that we have some guidelines here say that we have some guidelines here say that we have some guidelines here okay and and I think it should be okay and and I think it should be okay and and I think it should be individualized okay depending on who you individualized okay depending on who you individualized okay depending on who you are how is your nervous system do you are how is your nervous system do you are how is your nervous system do you have anxiety do you have any other have anxiety do you have any other have anxiety do you have any other diseases that affects you do you have diseases that affects you do you have diseases that affects you do you have depression do you have there are so many depression do you have there are so many depression do you have there are so many things that I think also determines things that I think also determines things that I think also determines should you do this this much or this how should you do this this much or this how should you do this this much or this how should you even start this but I think a should you even start this but I think a should you even start this but I think a guideline could be 11 minutes of C per guideline could be 11 minutes of C per guideline could be 11 minutes of C per week and 57 minutes of uh heat per week week and 57 minutes of uh heat per week week and 57 minutes of uh heat per week divided on two to three days it could be divided on two to three days it could be divided on two to three days it could be a protocol that you could go for or aim a protocol that you could go for or aim a protocol that you could go for or aim for and ending on the cold is maybe also for and ending on the cold is maybe also for and ending on the cold is maybe also Advanced so maybe wait with that or Advanced so maybe wait with that or Advanced so maybe wait with that or start with it if you feel feel that you start with it if you feel feel that you start with it if you feel feel that you can so it really depends on who you are can so it really depends on who you are can so it really depends on who you are I would say but it's a guide you could I would say but it's a guide you could I would say but it's a guide you could go for it that sure sure and is there if

1:07go for it that sure sure and is there if go for it that sure sure and is there if there was someone that was like you know there was someone that was like you know there was someone that was like you know what they're already in great shape they what they're already in great shape they what they're already in great shape they want to push the the boundaries per se want to push the the boundaries per se want to push the the boundaries per se without going over the without going over the without going over the boundaries um what would you prescribe boundaries um what would you prescribe boundaries um what would you prescribe to them as something to try obviously to them as something to try obviously to them as something to try obviously it's all individual and they need to it's all individual and they need to it's all individual and they need to test it but can they go over 11 minutes test it but can they go over 11 minutes test it but can they go over 11 minutes of cold therapy a week and over the 57 of cold therapy a week and over the 57 of cold therapy a week and over the 57 minutes or would you say try not to go minutes or would you say try not to go minutes or would you say try not to go over that even if you have perfect over that even if you have perfect over that even if you have perfect health you know great biomarkers and all health you know great biomarkers and all health you know great biomarkers and all that stuff yeah I love that you ask me that stuff yeah I love that you ask me that stuff yeah I love that you ask me this question because it's also about this question because it's also about this question because it's also about how can you both how can you optimize how can you both how can you optimize how can you both how can you optimize your health but also is there there any your health but also is there there any your health but also is there there any extra benefits of doing so but do we extra benefits of doing so but do we extra benefits of doing so but do we even know that maybe we don't we don't even know that maybe we don't we don't even know that maybe we don't we don't we don't know if above 11 minutes is we don't know if above 11 minutes is we don't know if above 11 minutes is beneficial for you maybe it it's beneficial for you maybe it it's beneficial for you maybe it it's actually where we see the benefits actually where we see the benefits actually where we see the benefits talking about the hematic stress before talking about the hematic stress before talking about the hematic stress before so we have like this window we do see so we have like this window we do see so we have like this window we do see that for heat so it's very possible we that for heat so it's very possible we that for heat so it's very possible we would also see that for cold um and the

1:08would also see that for cold um and the would also see that for cold um and the alternation between the cold and the alternation between the cold and the alternation between the cold and the heat so if we want that perfect window heat so if we want that perfect window heat so if we want that perfect window we would need more research I would say we would need more research I would say we would need more research I would say but we could aim for the 11 minutes per but we could aim for the 11 minutes per but we could aim for the 11 minutes per week if you do 12 you will be fine I'm week if you do 12 you will be fine I'm week if you do 12 you will be fine I'm pretty sure it's not like that it's just pretty sure it's not like that it's just pretty sure it's not like that it's just a magic number 11 just in in the paper a magic number 11 just in in the paper a magic number 11 just in in the paper um but um you could go for around that um but um you could go for around that um but um you could go for around that number but I would number but I would number but I would say it there is no need to do more say it there is no need to do more say it there is no need to do more because if you also want it to be because if you also want it to be because if you also want it to be healthy for you don't want to risk healthy for you don't want to risk healthy for you don't want to risk anything then why do more you don't need anything then why do more you don't need anything then why do more you don't need more God you don't need it it's like not more God you don't need it it's like not more God you don't need it it's like not necessary to take the risk so if you do necessary to take the risk so if you do necessary to take the risk so if you do this you know 11 minutes 57 minutes your this you know 11 minutes 57 minutes your this you know 11 minutes 57 minutes your metabolism is going to be optimizing metabolism is going to be optimizing metabolism is going to be optimizing itself you're going to be burning these itself you're going to be burning these itself you're going to be burning these ex excess calories that you don't need ex excess calories that you don't need ex excess calories that you don't need and it's going to you know have the and it's going to you know have the and it's going to you know have the after burn effect as well when you do after burn effect as well when you do after burn effect as well when you do this and if you compound it week after this and if you compound it week after this and if you compound it week after week I'm assuming your body just becomes

1:09week I'm assuming your body just becomes week I'm assuming your body just becomes more efficient exactly in your more efficient exactly in your more efficient exactly in your metabolism and your nervous system will metabolism and your nervous system will metabolism and your nervous system will also open that window for both pain and also open that window for both pain and also open that window for both pain and for stress so you won't feel pain and for stress so you won't feel pain and for stress so you won't feel pain and stress as efficent or as as hard as you stress as efficent or as as hard as you stress as efficent or as as hard as you did before because you increase that did before because you increase that did before because you increase that pain threshold so by doing so you work pain threshold so by doing so you work pain threshold so by doing so you work on so many different levels of your on so many different levels of your on so many different levels of your nervous system so your tolerance is just nervous system so your tolerance is just nervous system so your tolerance is just inre ining but that doesn't mean that inre ining but that doesn't mean that inre ining but that doesn't mean that you should push yourself too much I Ser you should push yourself too much I Ser you should push yourself too much I Ser so there's some competition going into so there's some competition going into so there's some competition going into this as well because everybody we are this as well because everybody we are this as well because everybody we are competitive human beings let's push it competitive human beings let's push it competitive human beings let's push it let's go farther yeah yeah exactly but let's go farther yeah yeah exactly but let's go farther yeah yeah exactly but but be mindful around doing so will push but be mindful around doing so will push but be mindful around doing so will push maybe your nervous system out where it maybe your nervous system out where it maybe your nervous system out where it shouldn't be and also maybe increasing shouldn't be and also maybe increasing shouldn't be and also maybe increasing risk of uh things that we have to learn risk of uh things that we have to learn risk of uh things that we have to learn about so it's like competition should about so it's like competition should about so it's like competition should not be part of this uhhuh yeah I like not be part of this uhhuh yeah I like not be part of this uhhuh yeah I like this this is something you mentioned this this is something you mentioned this this is something you mentioned here that I think is really important here that I think is really important here that I think is really important because I think a lot of society in

1:10because I think a lot of society in because I think a lot of society in general has become too comfortable and general has become too comfortable and general has become too comfortable and doesn't focus on intentional levels of doesn't focus on intentional levels of doesn't focus on intentional levels of stress to create more emotional agility stress to create more emotional agility stress to create more emotional agility right there's a lot of right there's a lot of right there's a lot of emotional weakness I think that certain emotional weakness I think that certain emotional weakness I think that certain people have who haven't condition people have who haven't condition people have who haven't condition themselves to tolerate pain and like you themselves to tolerate pain and like you themselves to tolerate pain and like you mentioned here when we deliberate ly mentioned here when we deliberate ly mentioned here when we deliberate ly stress the body and the mind and the stress the body and the mind and the stress the body and the mind and the Brain with cold and heat therapy in a Brain with cold and heat therapy in a Brain with cold and heat therapy in a contained amount of time we increase our contained amount of time we increase our contained amount of time we increase our pain threshold which makes us less pain threshold which makes us less pain threshold which makes us less reactive in the world yeah more reactive in the world yeah more reactive in the world yeah more compassionate more kind more generous compassionate more kind more generous compassionate more kind more generous and we aren't going to be in fight ORF and we aren't going to be in fight ORF and we aren't going to be in fight ORF flight consistently throughout the day flight consistently throughout the day flight consistently throughout the day we're going to have more calm and peace we're going to have more calm and peace we're going to have more calm and peace when there's chaos around us and it when there's chaos around us and it when there's chaos around us and it sounds like your test study sounds like your test study sounds like your test study the control group that implemented the the control group that implemented the the control group that implemented the cold and heat therapy over six

1:11cold and heat therapy over six cold and heat therapy over six months was they were able to tolerate months was they were able to tolerate months was they were able to tolerate pain more is that correct yeah and also pain more is that correct yeah and also pain more is that correct yeah and also increasing that pain thresold makes them increasing that pain thresold makes them increasing that pain thresold makes them more you can say oh it makes them less more you can say oh it makes them less more you can say oh it makes them less prone to stress so you will be less prone to stress so you will be less prone to stress so you will be less prone to mental stress and also feeling prone to mental stress and also feeling prone to mental stress and also feeling that physical stress so any kind of pain that physical stress so any kind of pain that physical stress so any kind of pain actually yes so because stress causes actually yes so because stress causes actually yes so because stress causes physical pain you hold on to the stress physical pain you hold on to the stress physical pain you hold on to the stress your body your heart your chest feels your body your heart your chest feels your body your heart your chest feels heavy yeah you get headaches all these heavy yeah you get headaches all these heavy yeah you get headaches all these different things and that's why it's different things and that's why it's different things and that's why it's important to deliberately inflict pain important to deliberately inflict pain important to deliberately inflict pain on your body yeah and it creates this on your body yeah and it creates this on your body yeah and it creates this motivation of doing things that are motivation of doing things that are motivation of doing things that are actually hard because you have already actually hard because you have already actually hard because you have already done it and you have overcome it and you done it and you have overcome it and you done it and you have overcome it and you have now realized it's not as painful have now realized it's not as painful have now realized it's not as painful anymore so you maybe Run 2 kilometers anymore so you maybe Run 2 kilometers anymore so you maybe Run 2 kilometers but then you find find out well I'm not but then you find find out well I'm not but then you find find out well I'm not that sore anymore and then I can run that sore anymore and then I can run that sore anymore and then I can run three and four and five and then three and four and five and then three and four and five and then suddenly maybe you're running 10 kilm I suddenly maybe you're running 10 kilm I suddenly maybe you're running 10 kilm I mean you increase your pain threshold by

1:12mean you increase your pain threshold by mean you increase your pain threshold by open that window for whatever stressor open that window for whatever stressor open that window for whatever stressor you are taking in so now I'm talking you are taking in so now I'm talking you are taking in so now I'm talking about some physical stress but it could about some physical stress but it could about some physical stress but it could also be a mental stress so we know from also be a mental stress so we know from also be a mental stress so we know from research that if you get adapted to research that if you get adapted to research that if you get adapted to physical stress you open your window physical stress you open your window physical stress you open your window also for mental stress meaning that you also for mental stress meaning that you also for mental stress meaning that you can tolerate more pressure and you can can tolerate more pressure and you can can tolerate more pressure and you can tolerate more I don't know sure yeah tolerate more I don't know sure yeah tolerate more I don't know sure yeah just things that happening in your life just things that happening in your life just things that happening in your life now when when some when a human being now when when some when a human being now when when some when a human being has a low threshold for has a low threshold for has a low threshold for pain and they are unable to take the pain and they are unable to take the pain and they are unable to take the emotions of the world the physical emotions of the world the physical emotions of the world the physical challenges of the world the demands of challenges of the world the demands of challenges of the world the demands of their relationships health career their relationships health career their relationships health career different things when they have a lower different things when they have a lower different things when they have a lower threshold are they more susceptible threshold are they more susceptible threshold are they more susceptible to have a higher increase of disease to have a higher increase of disease to have a higher increase of disease later in life or what do they have when they have a lower what do they have when they have a lower threshold for pain yeah definitely threshold for pain yeah definitely threshold for pain yeah definitely because if they have a lower threshold

1:13because if they have a lower threshold because if they have a lower threshold for pain stress that's within the same for pain stress that's within the same for pain stress that's within the same window because if you have lower pain window because if you have lower pain window because if you have lower pain threshold you will also be more prone to threshold you will also be more prone to threshold you will also be more prone to to stress right yes so if you have that to stress right yes so if you have that to stress right yes so if you have that then you increase your stress or your H then you increase your stress or your H then you increase your stress or your H anxiety and you will be more prone to anxiety and you will be more prone to anxiety and you will be more prone to depression you will be more prone to depression you will be more prone to depression you will be more prone to have cardiovascular diseases because if have cardiovascular diseases because if have cardiovascular diseases because if you don't have a a open that window for you don't have a a open that window for you don't have a a open that window for the pain the pain the pain to get uncomfortable then you will to get uncomfortable then you will to get uncomfortable then you will probably also get have a higher risk of probably also get have a higher risk of probably also get have a higher risk of cardiovascular disease so we know that cardiovascular disease so we know that cardiovascular disease so we know that if people don't exercise for example if people don't exercise for example if people don't exercise for example that is a way to open that window for that is a way to open that window for that is a way to open that window for stress right and pain so if you do that stress right and pain so if you do that stress right and pain so if you do that so if you do that you would also have so if you do that you would also have so if you do that you would also have less a risk of getting depression and less a risk of getting depression and less a risk of getting depression and anxiety and if you increase that hematic anxiety and if you increase that hematic anxiety and if you increase that hematic stress in the body by exercise cold and stress in the body by exercise cold and stress in the body by exercise cold and heat therapy then you will lower your heat therapy then you will lower your heat therapy then you will lower your risk of depression and anxiety and risk of depression and anxiety and risk of depression and anxiety and cardiovascular disease and it works cardiovascular disease and it works cardiovascular disease and it works together it's like when you do that you

1:14together it's like when you do that you together it's like when you do that you lower the inflammation right you lower the inflammation right you lower the inflammation right you increase the tnf alpha which is lowering increase the tnf alpha which is lowering increase the tnf alpha which is lowering the the inflammation that's also what the the inflammation that's also what the the inflammation that's also what you experience as an athlete when you you experience as an athlete when you you experience as an athlete when you submer into cold water that lowers the submer into cold water that lowers the submer into cold water that lowers the the the inflammation because it the the inflammation because it the the inflammation because it activates the immune system yes and activates the immune system yes and activates the immune system yes and because of that you increase uh your because of that you increase uh your because of that you increase uh your pain threshold and you can take tolerate pain threshold and you can take tolerate pain threshold and you can take tolerate more you open that window for stress but more you open that window for stress but more you open that window for stress but both physically but also mentally so I both physically but also mentally so I both physically but also mentally so I think it's it's something that is really think it's it's something that is really think it's it's something that is really important that to think about for the important that to think about for the important that to think about for the future when we do more research in this future when we do more research in this future when we do more research in this that just because it's a physical thing that just because it's a physical thing that just because it's a physical thing that we do doesn't mean that it doesn't that we do doesn't mean that it doesn't that we do doesn't mean that it doesn't do any really really good things for our do any really really good things for our do any really really good things for our mental health because physically being mental health because physically being mental health because physically being able to tolerate pain means that we will able to tolerate pain means that we will able to tolerate pain means that we will lower the anxiety level and depression lower the anxiety level and depression lower the anxiety level and depression and we do know that inflammation and and we do know that inflammation and and we do know that inflammation and depression uh is um is associated really depression uh is um is associated really depression uh is um is associated really yeah so if the body has more yeah so if the body has more yeah so if the body has more inflammation we're more susceptible to

1:15inflammation we're more susceptible to inflammation we're more susceptible to depression yeah really depression yeah really depression yeah really yeah wow and so is that it's new yeah wow and so is that it's new yeah wow and so is that it's new research from this Millennium sure do research from this Millennium sure do research from this Millennium sure do you feel like that's why I mean do you you feel like that's why I mean do you you feel like that's why I mean do you feel like that's why there's more people feel like that's why there's more people feel like that's why there's more people on I guess on I guess on I guess medications than ever before because medications than ever before because medications than ever before because they have more inflammation in their they have more inflammation in their they have more inflammation in their body and more excess I guess body and more excess I guess body and more excess I guess white fat white fat and that's linked to white fat white fat and that's linked to white fat white fat and that's linked to depression yes definitely it's depression yes definitely it's depression yes definitely it's completely linked together because if completely linked together because if completely linked together because if you we could if we go back into to you we could if we go back into to you we could if we go back into to 19080s time you we definitely see that 19080s time you we definitely see that 19080s time you we definitely see that that's where the increase starts from in that's where the increase starts from in that's where the increase starts from in obesity but also depression and really obesity but also depression and really obesity but also depression and really yes so and it comes with also technology yes so and it comes with also technology yes so and it comes with also technology right and it comes with social media right and it comes with social media right and it comes with social media lots of things yeah yeah exactly so many lots of things yeah yeah exactly so many lots of things yeah yeah exactly so many so it's not the only reason why you're so it's not the only reason why you're so it's not the only reason why you're feeling depressed is because you have feeling depressed is because you have feeling depressed is because you have more inflammation but it's linked to it more inflammation but it's linked to it more inflammation but it's linked to it yeah but all these things are causing

1:16yeah but all these things are causing yeah but all these things are causing the inflammation right the stress yeah the inflammation right the stress yeah the inflammation right the stress yeah so this is the root cause the root CA so this is the root cause the root CA so this is the root cause the root CA could be is of course everything around could be is of course everything around could be is of course everything around us what's happening our way of living a us what's happening our way of living a us what's happening our way of living a modern lifestyle excess Foods all modern lifestyle excess Foods all modern lifestyle excess Foods all everything but it's like the root cause everything but it's like the root cause everything but it's like the root cause of this is inflammation and inflammation of this is inflammation and inflammation of this is inflammation and inflammation increases both cardiovascular diseases increases both cardiovascular diseases increases both cardiovascular diseases which is number one killer in the world which is number one killer in the world which is number one killer in the world and then we have the depression which is and then we have the depression which is and then we have the depression which is like one of the the top 10 also killers like one of the the top 10 also killers like one of the the top 10 also killers in the world so if we if we then look at in the world so if we if we then look at in the world so if we if we then look at why it it depression is increasing there why it it depression is increasing there why it it depression is increasing there are studies showing that those with are studies showing that those with are studies showing that those with depression also have higher inflammation depression also have higher inflammation depression also have higher inflammation so inflammation also causes in itself so inflammation also causes in itself so inflammation also causes in itself then depression and dementia and one of then depression and dementia and one of then depression and dementia and one of them is also Alzheimer's disease right them is also Alzheimer's disease right them is also Alzheimer's disease right so so if you drop the inflammation yes so so if you drop the inflammation yes so so if you drop the inflammation yes you are also most likely you are also most likely you are also most likely decreasing depression or anxiety and decreasing depression or anxiety and decreasing depression or anxiety and stress you may not fully get rid of that

1:17stress you may not fully get rid of that stress you may not fully get rid of that but you're highly likely to decrease it but you're highly likely to decrease it but you're highly likely to decrease it a lot yeah right because there's still a lot yeah right because there's still a lot yeah right because there's still there's people who are extremely there's people who are extremely there's people who are extremely physically fit with low body fat who physically fit with low body fat who physically fit with low body fat who have you know who look like they have have you know who look like they have have you know who look like they have healthy bodies strong muscles athletic healthy bodies strong muscles athletic healthy bodies strong muscles athletic who also have mental health and who also have mental health and who also have mental health and depression yeah so it's not only depression yeah so it's not only depression yeah so it's not only associated with that they can have other associated with that they can have other associated with that they can have other challenges and issues that you need to challenges and issues that you need to challenges and issues that you need to heal and process but it's also a big heal and process but it's also a big heal and process but it's also a big factor in causing depression exactly if factor in causing depression exactly if factor in causing depression exactly if you have obesity and a lot of excess fat you have obesity and a lot of excess fat you have obesity and a lot of excess fat yeah and inflammation and it's Al I mean yeah and inflammation and it's Al I mean yeah and inflammation and it's Al I mean like you just said it could also be like you just said it could also be like you just said it could also be depression for some other reason depression for some other reason depression for some other reason genetics and everything but our genetics genetics and everything but our genetics genetics and everything but our genetics has not changed that much since the 80s has not changed that much since the 80s has not changed that much since the 80s come on yes it's not possible it it must come on yes it's not possible it it must come on yes it's not possible it it must be environmental changes that happens be environmental changes that happens be environmental changes that happens and that's the way we live today so if and that's the way we live today so if and that's the way we live today so if which is causing then inflammation and which is causing then inflammation and which is causing then inflammation and inflammation is then causing the Obesity inflammation is then causing the Obesity inflammation is then causing the Obesity and the depression and the Obesity is and the depression and the Obesity is and the depression and the Obesity is also causing the so it's it's like it's

1:18also causing the so it's it's like it's also causing the so it's it's like it's just linked so much together then what I just linked so much together then what I just linked so much together then what I wanted to do in my research is looking wanted to do in my research is looking wanted to do in my research is looking at how is metabolism affected like at how is metabolism affected like at how is metabolism affected like basically and how can we lower that basically and how can we lower that basically and how can we lower that inflammation as I mean so one of the inflammation as I mean so one of the inflammation as I mean so one of the things that I observed when I was things that I observed when I was things that I observed when I was working in the hospital before I became working in the hospital before I became working in the hospital before I became a PD student and and even thinking about a PD student and and even thinking about a PD student and and even thinking about cold and heat therapy I was working with cold and heat therapy I was working with cold and heat therapy I was working with patients and in the hospital I was a patients and in the hospital I was a patients and in the hospital I was a nurse and not for a very long time but I nurse and not for a very long time but I nurse and not for a very long time but I was there and did see patients have it was there and did see patients have it was there and did see patients have it was really a hard place to to be to see was really a hard place to to be to see was really a hard place to to be to see people that suffer that much and they people that suffer that much and they people that suffer that much and they all have one thing like in common they all have one thing like in common they all have one thing like in common they had inflammation really yeah they had had inflammation really yeah they had had inflammation really yeah they had high inflammation blood clots in legs high inflammation blood clots in legs high inflammation blood clots in legs and arms and uh got amputated because of and arms and uh got amputated because of and arms and uh got amputated because of that because the legs are arms amputated that because the legs are arms amputated that because the legs are arms amputated because of oh legs legs legs because of because of oh legs legs legs because of because of oh legs legs legs because of high because of inflammation and and

1:19high because of inflammation and and high because of inflammation and and it's hard to see that people some of the it's hard to see that people some of the it's hard to see that people some of the people could if they only knew and had people could if they only knew and had people could if they only knew and had help also increasing their or changing help also increasing their or changing help also increasing their or changing their lifestyle they might not they they their lifestyle they might not they they their lifestyle they might not they they probably wouldn't have ended up in that probably wouldn't have ended up in that probably wouldn't have ended up in that war and and and getting this surgery so war and and and getting this surgery so war and and and getting this surgery so I think at that time I was like when I I think at that time I was like when I I think at that time I was like when I was talking to them about their was talking to them about their was talking to them about their lifestyle many of these basic things lifestyle many of these basic things lifestyle many of these basic things that I was thinking this is basic you that I was thinking this is basic you that I was thinking this is basic you know this they didn't know they really know this they didn't know they really know this they didn't know they really yeah and and also they didn't know how yeah and and also they didn't know how yeah and and also they didn't know how to implement this into their life so to implement this into their life so to implement this into their life so it's like oh we know that exercise is it's like oh we know that exercise is it's like oh we know that exercise is good but I kind of like don't know how good but I kind of like don't know how good but I kind of like don't know how or when or I mean is it that important or when or I mean is it that important or when or I mean is it that important yeah is it that important it's like this yeah is it that important it's like this yeah is it that important it's like this kind of or it's too painful and I'm more kind of or it's too painful and I'm more kind of or it's too painful and I'm more comfortable in this situation yeah comfortable in this situation yeah comfortable in this situation yeah exactly and then that's this way of exactly and then that's this way of exactly and then that's this way of building our society around we have to building our society around we have to building our society around we have to work a lot and we we maybe not have work a lot and we we maybe not have work a lot and we we maybe not have Incorporated exercise into work time and

1:20Incorporated exercise into work time and Incorporated exercise into work time and I mean there's a lot of things that we I mean there's a lot of things that we I mean there's a lot of things that we could optimize in order for us to could optimize in order for us to could optimize in order for us to prevent disease instead of just curing prevent disease instead of just curing prevent disease instead of just curing it when it's I mean when it's there okay it when it's I mean when it's there okay it when it's I mean when it's there okay then we have to do something about it then we have to do something about it then we have to do something about it but what about looking at how can we but what about looking at how can we but what about looking at how can we help people not even go there so that help people not even go there so that help people not even go there so that was one of the main things I wanted to was one of the main things I wanted to was one of the main things I wanted to study when I went back to university is study when I went back to university is study when I went back to university is preventing what was your life like preventing what was your life like preventing what was your life like personally personally personally before doing this research and before doing this research and before doing this research and implementing the research yourself in implementing the research yourself in implementing the research yourself in cold and heat and what is your life like cold and heat and what is your life like cold and heat and what is your life like now now now afterwards yeah cannot stop laughing afterwards yeah cannot stop laughing afterwards yeah cannot stop laughing because I was I was such a Bo I was just because I was I was such a Bo I was just because I was I was such a Bo I was just I was such a cold I was such a cold I was such a cold yeah yeah I was so scared of the yeah yeah I was so scared of the yeah yeah I was so scared of the cold um but not only that I was also cold um but not only that I was also cold um but not only that I was also scared of Dark Water I think I still am scared of Dark Water I think I still am scared of Dark Water I think I still am a bit actually yeah so I was living in a bit actually yeah so I was living in a bit actually yeah so I was living in just by I was living by the sea but not just by I was living by the sea but not just by I was living by the sea but not using it I was watching it it was using it I was watching it it was using it I was watching it it was beautiful and I did see people go in the

1:21beautiful and I did see people go in the beautiful and I did see people go in the summer into the water but I didn't go summer into the water but I didn't go summer into the water but I didn't go because I didn't like the Dark Water I because I didn't like the Dark Water I because I didn't like the Dark Water I didn't like that it was even cold still didn't like that it was even cold still didn't like that it was even cold still so I was just so comfortable myself I so I was just so comfortable myself I so I was just so comfortable myself I did exercise but the the thing about the did exercise but the the thing about the did exercise but the the thing about the cold and even the heat was so disturbing cold and even the heat was so disturbing cold and even the heat was so disturbing to me it was like oh it's so to me it was like oh it's so to me it was like oh it's so uncomfortable that is just too much for uncomfortable that is just too much for uncomfortable that is just too much for me right I'll work out and I'll do yoga me right I'll work out and I'll do yoga me right I'll work out and I'll do yoga and I'll train and I'll train and I'll train but I'm comfortable with this discomfort but I'm comfortable with this discomfort but I'm comfortable with this discomfort yes exactly other discomfort I don't yes exactly other discomfort I don't yes exactly other discomfort I don't like it's too it's just too potent it like it's too it's just too potent it like it's too it's just too potent it was just too much it was too stressful was just too much it was too stressful was just too much it was too stressful for me so I do really understand why for me so I do really understand why for me so I do really understand why people today some people were like that people today some people were like that people today some people were like that is just too much that is crazy I cannot is just too much that is crazy I cannot is just too much that is crazy I cannot do it but do it but do it but now I have done it so for a long time now I have done it so for a long time now I have done it so for a long time now and I have seen how this actually now and I have seen how this actually now and I have seen how this actually changed my life it changed the way I changed my life it changed the way I changed my life it changed the way I feel about cold and Heat I'm not as cold feel about cold and Heat I'm not as cold feel about cold and Heat I'm not as cold any anymore I am feeling comfortable at any anymore I am feeling comfortable at any anymore I am feeling comfortable at colder degrees than I did before I

1:22colder degrees than I did before I colder degrees than I did before I easier just say I'm going to go out in easier just say I'm going to go out in easier just say I'm going to go out in nature I don't feel as restricted nature I don't feel as restricted nature I don't feel as restricted anymore about temperature so if I forgot anymore about temperature so if I forgot anymore about temperature so if I forgot my jacket I'm more okay I'm actually my jacket I'm more okay I'm actually my jacket I'm more okay I'm actually just more okay with a lot of things so I just more okay with a lot of things so I just more okay with a lot of things so I think that you seem like you're you know think that you seem like you're you know think that you seem like you're you know you seem physically healthy I'm assuming you seem physically healthy I'm assuming you seem physically healthy I'm assuming you probably were before were there any you probably were before were there any you probably were before were there any emotional or physical benefits before emotional or physical benefits before emotional or physical benefits before and after besides being able to walk and after besides being able to walk and after besides being able to walk around in cold air yeah so the one thing around in cold air yeah so the one thing around in cold air yeah so the one thing I'm just warmer yeah but I also feel I'm just warmer yeah but I also feel I'm just warmer yeah but I also feel more connection with nature so I I do my more connection with nature so I I do my more connection with nature so I I do my cold plunges in nature I think the cold plunges in nature I think the cold plunges in nature I think the connection with the nature thing was not connection with the nature thing was not connection with the nature thing was not in my life before so I realized that in my life before so I realized that in my life before so I realized that going out in nature really really made going out in nature really really made going out in nature really really made me make my mind reset and I do this me make my mind reset and I do this me make my mind reset and I do this every day but in the weekends I do it every day but in the weekends I do it every day but in the weekends I do it with my family so we do it together with my family so we do it together with my family so we do it together Saturday and Sunday H go for long walks

1:23Saturday and Sunday H go for long walks Saturday and Sunday H go for long walks and bring our dog so using nature and and bring our dog so using nature and and bring our dog so using nature and getting outside getting sunlight and getting outside getting sunlight and getting outside getting sunlight and getting out in swimming in the sea with getting out in swimming in the sea with getting out in swimming in the sea with my family made us reconnect in another my family made us reconnect in another my family made us reconnect in another way so it has brought a lot of things way so it has brought a lot of things way so it has brought a lot of things with me it doesn't have to be my family with me it doesn't have to be my family with me it doesn't have to be my family it could have been my friends or it it could have been my friends or it it could have been my friends or it could have been so sometimes I go with could have been so sometimes I go with could have been so sometimes I go with my friends as well it's just to say that my friends as well it's just to say that my friends as well it's just to say that it has changed the way I live because I it has changed the way I live because I it has changed the way I live because I now see that I can use it in another way now see that I can use it in another way now see that I can use it in another way it makes me happy it makes me more it makes me happy it makes me more it makes me happy it makes me more balanced which uh I mean in times you're balanced which uh I mean in times you're balanced which uh I mean in times you're out of balance right but this can out of balance right but this can out of balance right but this can definitely get me Back in Balance if I definitely get me Back in Balance if I definitely get me Back in Balance if I do this in the weekends I know that I do this in the weekends I know that I do this in the weekends I know that I I'll be better you be a better person I'll be better you be a better person I'll be better you be a better person I'll be a better person yeah you feel I'll be a better person yeah you feel I'll be a better person yeah you feel like you had emotional or mental like you had emotional or mental like you had emotional or mental challenges before this study or did you challenges before this study or did you challenges before this study or did you feel pretty like you were pretty solid feel pretty like you were pretty solid feel pretty like you were pretty solid human being before this yeah so I I I human being before this yeah so I I I human being before this yeah so I I I would say so I yeah you felt pretty good would say so I yeah you felt pretty good would say so I yeah you felt pretty good I felt pretty good yeah you feel even

1:24I felt pretty good yeah you feel even I felt pretty good yeah you feel even better now but I feel really i' I would better now but I feel really i' I would better now but I feel really i' I would say I had moments where I I could see say I had moments where I I could see say I had moments where I I could see today I would have benefited from just today I would have benefited from just today I would have benefited from just going out in nature right right and just going out in nature right right and just going out in nature right right and just use it as it is because I mean 20 use it as it is because I mean 20 use it as it is because I mean 20 minutes walks has shown to increase or minutes walks has shown to increase or minutes walks has shown to increase or decrease your stress levels in by no decrease your stress levels in by no decrease your stress levels in by no adren adrenaline levels and Soul levels adren adrenaline levels and Soul levels adren adrenaline levels and Soul levels just 20 minutes of nature it's nature just 20 minutes of nature it's nature just 20 minutes of nature it's nature pill right 20 minutes lowers your stress pill right 20 minutes lowers your stress pill right 20 minutes lowers your stress levels this is measured and proven with levels this is measured and proven with levels this is measured and proven with science so that walk is even enough to science so that walk is even enough to science so that walk is even enough to change your biochemistry just like I change your biochemistry just like I change your biochemistry just like I talked about before with the coold water talked about before with the coold water talked about before with the coold water using nature using the cold water using using nature using the cold water using using nature using the cold water using the heat is all going to do that and I the heat is all going to do that and I the heat is all going to do that and I think even though I felt pretty stable think even though I felt pretty stable think even though I felt pretty stable before I feel I feel better now so I before I feel I feel better now so I before I feel I feel better now so I think it's for everyone every everyone think it's for everyone every everyone think it's for everyone every everyone can optimize this and feel better and can optimize this and feel better and can optimize this and feel better and I'm not good every day I have bad days I'm not good every day I have bad days I'm not good every day I have bad days too everybody does right and there's

1:25too everybody does right and there's too everybody does right and there's been some tough times during my PhD I been some tough times during my PhD I been some tough times during my PhD I would say and also there I used it and would say and also there I used it and would say and also there I used it and that's where I realized that this is that's where I realized that this is that's where I realized that this is actually just just getting back to actually just just getting back to actually just just getting back to balance it really helps me just going balance it really helps me just going balance it really helps me just going out there in nature and just thinking out there in nature and just thinking out there in nature and just thinking okay at least I know this is helping me okay at least I know this is helping me okay at least I know this is helping me it's going to help someone else one day it's going to help someone else one day it's going to help someone else one day absolutely absolutely absolutely is there anything else is there anything else is there anything else around cold or heat therapy that we around cold or heat therapy that we around cold or heat therapy that we should know about around should know about around should know about around metabolism hormone balance optimizing metabolism hormone balance optimizing metabolism hormone balance optimizing our health is there anything else you our health is there anything else you our health is there anything else you think we need to talk about or cover oh think we need to talk about or cover oh think we need to talk about or cover oh I think we covered a I think we covered a I think we covered a lot uh um is there anything we're lot uh um is there anything we're lot uh um is there anything we're missing that you think people think missing that you think people think missing that you think people think we're missing I think we've been around we're missing I think we've been around we're missing I think we've been around a lot of things um even the breathing a lot of things um even the breathing a lot of things um even the breathing part I think that breast work is one of part I think that breast work is one of part I think that breast work is one of the things that actually reconnects the the things that actually reconnects the the things that actually reconnects the body and mind and it's a great tool that body and mind and it's a great tool that body and mind and it's a great tool that this is the way I got into like learning

1:26this is the way I got into like learning this is the way I got into like learning about the breath work and how breathing about the breath work and how breathing about the breath work and how breathing in a certain way or in a certain in a certain way or in a certain in a certain way or in a certain technique is connecting the body and technique is connecting the body and technique is connecting the body and mind because when I started to research mind because when I started to research mind because when I started to research and writing my ethical protocol I needed and writing my ethical protocol I needed and writing my ethical protocol I needed to figure out how do I teach people how to figure out how do I teach people how to figure out how do I teach people how to go into the cold water right and some to go into the cold water right and some to go into the cold water right and some tools needed to be found my practical tools needed to be found my practical tools needed to be found my practical way of thinking about this this uh this way of thinking about this this uh this way of thinking about this this uh this research so I was thinking okay what research so I was thinking okay what research so I was thinking okay what what is it that I need to do and I was what is it that I need to do and I was what is it that I need to do and I was starting winter swimming myself because starting winter swimming myself because starting winter swimming myself because I had to learn what is going on and one I had to learn what is going on and one I had to learn what is going on and one thing I realized before I went into thing I realized before I went into thing I realized before I went into studying this is my breathing when I studying this is my breathing when I studying this is my breathing when I went into the water or even before went into the water or even before went into the water or even before totally determined the outcome of this totally determined the outcome of this totally determined the outcome of this plung so if I didn't if I wasn't mindful plung so if I didn't if I wasn't mindful plung so if I didn't if I wasn't mindful around it then I would have not as good around it then I would have not as good around it then I would have not as good as an experience if as if I was mindful as an experience if as if I was mindful as an experience if as if I was mindful around it so I started to practice a bit around it so I started to practice a bit around it so I started to practice a bit with how to breathe before and after and

1:27with how to breathe before and after and with how to breathe before and after and uh and in the water and figured that if uh and in the water and figured that if uh and in the water and figured that if I do it slow and try to slow it down I I do it slow and try to slow it down I I do it slow and try to slow it down I also do that when I exercise actually so also do that when I exercise actually so also do that when I exercise actually so after like a Sprint or something then I after like a Sprint or something then I after like a Sprint or something then I try to like do a like a slow try to like do a like a slow try to like do a like a slow inhale and inhale and inhale and then so try to slow down the heart rate then so try to slow down the heart rate then so try to slow down the heart rate and then you actually catch your breath and then you actually catch your breath and then you actually catch your breath way quicker and you also do that in the way quicker and you also do that in the way quicker and you also do that in the cold water by doing slow breathing yeah cold water by doing slow breathing yeah cold water by doing slow breathing yeah exactly what is the optimal way to exactly what is the optimal way to exactly what is the optimal way to breathe to put your brain and your body breathe to put your brain and your body breathe to put your brain and your body in Harmony and balance when you're in Harmony and balance when you're in Harmony and balance when you're feeling stressed and feeling stressed and feeling stressed and overwhelmed the best way to breathe yes overwhelmed the best way to breathe yes overwhelmed the best way to breathe yes is there a breathing technique is there is there a breathing technique is there is there a breathing technique is there some type of I think that was se but I some type of I think that was se but I some type of I think that was se but I think nasal nasal slow nasal breathing think nasal nasal slow nasal breathing think nasal nasal slow nasal breathing and doing it and doing it and doing it just for a couple of minutes actually is just for a couple of minutes actually is just for a couple of minutes actually is enough if we should do something like enough if we should do something like enough if we should do something like very short and practical but slow nasal

1:28very short and practical but slow nasal very short and practical but slow nasal breathing in and out of the nose yes yes breathing in and out of the nose yes yes breathing in and out of the nose yes yes and you can also do box breathing I and you can also do box breathing I and you can also do box breathing I think that's very efficient one I have think that's very efficient one I have think that's very efficient one I have used that a lot um so doing this kind of used that a lot um so doing this kind of used that a lot um so doing this kind of like practice this every day box like practice this every day box like practice this every day box breathing is actually very good I think breathing is actually very good I think breathing is actually very good I think can you explain box breathing inhale can you explain box breathing inhale can you explain box breathing inhale through the nose for 4 seconds and then through the nose for 4 seconds and then through the nose for 4 seconds and then exhale exhale exhale um and then you um and then you um and then you exhale a little bit longer so then do exhale a little bit longer so then do exhale a little bit longer so then do maybe six seconds and then you hold your maybe six seconds and then you hold your maybe six seconds and then you hold your breath you hold four and then you can breath you hold four and then you can breath you hold four and then you can start over yeah so you can you can play start over yeah so you can you can play start over yeah so you can you can play around with that a little bit but it's a around with that a little bit but it's a around with that a little bit but it's a really good thing if you can do the really good thing if you can do the really good thing if you can do the exhale a little bit longer than the exhale a little bit longer than the exhale a little bit longer than the inhale because that slows down the the inhale because that slows down the the inhale because that slows down the the heart rate so if you are anxious about heart rate so if you are anxious about heart rate so if you are anxious about something if you are going to do a talk something if you are going to do a talk something if you are going to do a talk or you are going to a meeting or or you are going to a meeting or or you are going to a meeting or something and you are a little bit something and you are a little bit something and you are a little bit nervous you can do this right before nervous you can do this right before nervous you can do this right before just a couple of minutes and your heart just a couple of minutes and your heart just a couple of minutes and your heart rate will go down and you can think rate will go down and you can think rate will go down and you can think because then you have oxygen going to because then you have oxygen going to because then you have oxygen going to your brain and then you can then you can

1:29your brain and then you can then you can your brain and then you can then you can answer actually if we are if our heart answer actually if we are if our heart answer actually if we are if our heart rate is up and we are shallow breathing rate is up and we are shallow breathing rate is up and we are shallow breathing what is happening to the brain if you what is happening to the brain if you what is happening to the brain if you are shallow breathing through the mouth are shallow breathing through the mouth are shallow breathing through the mouth for example you are activating your for example you are activating your for example you are activating your sympathetic part of your nervous system sympathetic part of your nervous system sympathetic part of your nervous system and you don't want to do that if you and you don't want to do that if you and you don't want to do that if you want to go in and and and do something want to go in and and and do something want to go in and and and do something well you need to use your brain and well you need to use your brain and well you need to use your brain and going on a stage or going to a going on a stage or going to a going on a stage or going to a presentation or you you want to go to a presentation or you you want to go to a presentation or you you want to go to a job interview you want to be calm job interview you want to be calm job interview you want to be calm because that's going to increase the because that's going to increase the because that's going to increase the blood flow to the brain and that means blood flow to the brain and that means blood flow to the brain and that means also oxygen and you need the oxygen to also oxygen and you need the oxygen to also oxygen and you need the oxygen to think so um doing shallow breathing is think so um doing shallow breathing is think so um doing shallow breathing is going to activate the sympathetic part going to activate the sympathetic part going to activate the sympathetic part of your nervous system that decreases of your nervous system that decreases of your nervous system that decreases the blood flow to the brain so you the blood flow to the brain so you the blood flow to the brain so you should try and calm down by doing the should try and calm down by doing the should try and calm down by doing the nasal breathing or box breathing before nasal breathing or box breathing before nasal breathing or box breathing before yeah so get more oxygen to the brain yeah so get more oxygen to the brain yeah so get more oxygen to the brain keep you focused and keeps you more keep you focused and keeps you more keep you focused and keeps you more alert also but it keeps you focused and alert also but it keeps you focused and alert also but it keeps you focused and that's the main thing you want to be that's the main thing you want to be that's the main thing you want to be yes this is aspiring I love this stuff

1:30yes this is aspiring I love this stuff yes this is aspiring I love this stuff I've been you know studying and I've been you know studying and I've been you know studying and implementing a lot of these things implementing a lot of these things implementing a lot of these things myself over the years and so it's it's myself over the years and so it's it's myself over the years and so it's it's helpful for me to understand more of helpful for me to understand more of helpful for me to understand more of what is what is helping me how I can what is what is helping me how I can what is what is helping me how I can improve it or adjust my strategies and improve it or adjust my strategies and improve it or adjust my strategies and also just understanding how it impacts also just understanding how it impacts also just understanding how it impacts my body in my brain so I'm so grateful my body in my brain so I'm so grateful my body in my brain so I'm so grateful for all this information uh where can we for all this information uh where can we for all this information uh where can we follow and support you the most right follow and support you the most right follow and support you the most right now Suzanna where you're on Instagram now Suzanna where you're on Instagram now Suzanna where you're on Instagram you're on Facebook and YouTube and all you're on Facebook and YouTube and all you're on Facebook and YouTube and all these places but where can we support these places but where can we support these places but where can we support you the most today well actually I have you the most today well actually I have you the most today well actually I have I'm just finishing up an education that I'm just finishing up an education that I'm just finishing up an education that I've been working on for I think it's I've been working on for I think it's I've been working on for I think it's more than a year now um and this is more than a year now um and this is more than a year now um and this is aimed for um instructors and spars um so aimed for um instructors and spars um so aimed for um instructors and spars um so if people want to learn more on how all if people want to learn more on how all if people want to learn more on how all this works and how to implement this for this works and how to implement this for this works and how to implement this for themselves and to use for their themselves and to use for their themselves and to use for their customers or something like that so I customers or something like that so I customers or something like that so I made this education to teach the made this education to teach the made this education to teach the physiology and the biochemistry but in physiology and the biochemistry but in physiology and the biochemistry but in layman terms meaning because I I think

1:31layman terms meaning because I I think layman terms meaning because I I think that people need to learn more about that people need to learn more about that people need to learn more about this in order for them also to teach this in order for them also to teach this in order for them also to teach this and I think there's a lot of this and I think there's a lot of this and I think there's a lot of teaching going on so yeah so I'm making teaching going on so yeah so I'm making teaching going on so yeah so I'm making this education it will be available by this education it will be available by this education it will be available by the end of the year yeah where can we go the end of the year yeah where can we go the end of the year yeah where can we go for that or get on the weight list for for that or get on the weight list for for that or get on the weight list for that uh that's on my website on soberg that uh that's on my website on soberg that uh that's on my website on soberg institute.com okay uh and there you can institute.com okay uh and there you can institute.com okay uh and there you can go and sign up to to get a notification go and sign up to to get a notification go and sign up to to get a notification for the education okay and I'll send for the education okay and I'll send for the education okay and I'll send that out so soberg institute.com right that out so soberg institute.com right that out so soberg institute.com right soberg institute.com okay so make sure soberg institute.com okay so make sure soberg institute.com okay so make sure to check that out you're also you post to check that out you're also you post to check that out you're also you post mostly on Instagram right is that your mostly on Instagram right is that your mostly on Instagram right is that your Main Place yeah but I'm everywhere Main Place yeah but I'm everywhere Main Place yeah but I'm everywhere you're everywhere yeah exactly we'll you're everywhere yeah exactly we'll you're everywhere yeah exactly we'll have this stuff linked up as well in the have this stuff linked up as well in the have this stuff linked up as well in the description but so soberg institute.com description but so soberg institute.com description but so soberg institute.com is the best place to go s o b RG correct is the best place to go s o b RG correct is the best place to go s o b RG correct institute.com institute.com institute.com um this has been inspiring I'm I'm I'm um this has been inspiring I'm I'm I'm um this has been inspiring I'm I'm I'm excited for the work that you've done excited for the work that you've done excited for the work that you've done and the research you've done it took you and the research you've done it took you and the research you've done it took you know six seven years of research to be know six seven years of research to be know six seven years of research to be able to get this information for us so able to get this information for us so able to get this information for us so thank you

1:32thank you thank you for dedicating your whole you know PhD for dedicating your whole you know PhD for dedicating your whole you know PhD to helping Humanity improve through this to helping Humanity improve through this to helping Humanity improve through this information I I can only imagine how information I I can only imagine how information I I can only imagine how patient you must be to patient you must be to patient you must be to get uh you know research and and you get uh you know research and and you get uh you know research and and you know a scientific study complete in know a scientific study complete in know a scientific study complete in seven years of doing this and all the seven years of doing this and all the seven years of doing this and all the different people that you have to different people that you have to different people that you have to coordinate and all the different data coordinate and all the different data coordinate and all the different data points that's a lot of life it's a lot points that's a lot of life it's a lot points that's a lot of life it's a lot of time of waiting of like hoping you of time of waiting of like hoping you of time of waiting of like hoping you get some good Intel back so I want to get some good Intel back so I want to get some good Intel back so I want to acknowledge you Susanna for making a acknowledge you Susanna for making a acknowledge you Susanna for making a decision and a commitment to doing that decision and a commitment to doing that decision and a commitment to doing that research for that long for staying research for that long for staying research for that long for staying dedicated to this in the ups and downs dedicated to this in the ups and downs dedicated to this in the ups and downs because I'm assuming there's a lot of because I'm assuming there's a lot of because I'm assuming there's a lot of challenges in it you got to you got to challenges in it you got to you got to challenges in it you got to you got to get the funding you got to deal with get the funding you got to deal with get the funding you got to deal with thousands of people you're you know thousands of people you're you know thousands of people you're you know doing the data with but I acknowledge doing the data with but I acknowledge doing the data with but I acknowledge you for taking on this challenge and you for taking on this challenge and you for taking on this challenge and giving us these tools because so much giving us these tools because so much giving us these tools because so much because otherwise a lot of people could because otherwise a lot of people could because otherwise a lot of people could be doing ice or heat and they could be be doing ice or heat and they could be be doing ice or heat and they could be harming themselves they could be doing

1:33harming themselves they could be doing harming themselves they could be doing it incorrectly and and hurting their it incorrectly and and hurting their it incorrectly and and hurting their bodies and their and their minds so I bodies and their and their minds so I bodies and their and their minds so I really acknowledge you for doing that really acknowledge you for doing that really acknowledge you for doing that work seven years is a long time to to work seven years is a long time to to work seven years is a long time to to dedicate your life to one thing and um dedicate your life to one thing and um dedicate your life to one thing and um and I'm and I'm grateful that you did and I'm and I'm grateful that you did and I'm and I'm grateful that you did this because so many people in the last this because so many people in the last this because so many people in the last five years have been getting more into five years have been getting more into five years have been getting more into ice and heat therapy and now they have ice and heat therapy and now they have ice and heat therapy and now they have you know tools and science backing it you know tools and science backing it you know tools and science backing it even more now I think they were feeling even more now I think they were feeling even more now I think they were feeling the benefits and seeing it but now they the benefits and seeing it but now they the benefits and seeing it but now they know the benefits based on your research know the benefits based on your research know the benefits based on your research I've seen huberman talk about you and I've seen huberman talk about you and I've seen huberman talk about you and your research and so it's really cool to your research and so it's really cool to your research and so it's really cool to see the impact that you're starting to see the impact that you're starting to see the impact that you're starting to have in a big way and I'm excited to see have in a big way and I'm excited to see have in a big way and I'm excited to see more of it coming in the future thank more of it coming in the future thank more of it coming in the future thank you so much you're welcome you're you so much you're welcome you're you so much you're welcome you're welcome suan this is a this is a welcome suan this is a this is a welcome suan this is a this is a question I ask everyone at the end um question I ask everyone at the end um question I ask everyone at the end um it's a hypothetical question it's called it's a hypothetical question it's called it's a hypothetical question it's called three truth three truth three truth uhhuh so imagine you get to live as long uhhuh so imagine you get to live as long uhhuh so imagine you get to live as long as you want to live in this world but as you want to live in this world but as you want to live in this world but eventually it's your last day you're as eventually it's your last day you're as eventually it's your last day you're as old as you want to be but it's your last

1:34old as you want to be but it's your last old as you want to be but it's your last day on this Earth and you've day on this Earth and you've day on this Earth and you've accomplished everything you want to accomplished everything you want to accomplished everything you want to accomplish whatever Direction you go accomplish whatever Direction you go accomplish whatever Direction you go family career life all of it it happens family career life all of it it happens family career life all of it it happens for you um but for whatever reason on for you um but for whatever reason on for you um but for whatever reason on this last day we don't have access to this last day we don't have access to this last day we don't have access to any more of your content so this any more of your content so this any more of your content so this conversation doesn't stay here in this conversation doesn't stay here in this conversation doesn't stay here in this world it goes away your research goes world it goes away your research goes world it goes away your research goes away all the conversations you've had away all the conversations you've had away all the conversations you've had that are you know recorded we don't have that are you know recorded we don't have that are you know recorded we don't have access to anymore hypothetical scenario access to anymore hypothetical scenario access to anymore hypothetical scenario but on this last day if you got to leave but on this last day if you got to leave but on this last day if you got to leave behind three lessons with the world behind three lessons with the world behind three lessons with the world three things that you knew to be true three things that you knew to be true three things that you knew to be true that you would want to share with the that you would want to share with the that you would want to share with the world what would be those three truths world what would be those three truths world what would be those three truths for for for you oh my that's a really good question you oh my that's a really good question you oh my that's a really good question uh so I think that uh so I think that uh so I think that oh it's most life lessons I would say oh it's most life lessons I would say oh it's most life lessons I would say because it's not maybe that much about because it's not maybe that much about because it's not maybe that much about my science because well my

1:35my science because well my my science because well my science has showed me and what I want to science has showed me and what I want to science has showed me and what I want to show then give to the world is Follow show then give to the world is Follow show then give to the world is Follow Your Passion because if you do what Your Passion because if you do what Your Passion because if you do what makes you happy it's going to work out makes you happy it's going to work out makes you happy it's going to work out somehow in some way and it can take somehow in some way and it can take somehow in some way and it can take seven years yeah or more I don't know seven years yeah or more I don't know seven years yeah or more I don't know but if you follow your interest and your but if you follow your interest and your but if you follow your interest and your passion something good will come out of passion something good will come out of passion something good will come out of it you just stick with it it's not even it you just stick with it it's not even it you just stick with it it's not even doesn't have to be greener on the other doesn't have to be greener on the other doesn't have to be greener on the other side just because it goes faster or side just because it goes faster or side just because it goes faster or better or whatever for others and then I better or whatever for others and then I better or whatever for others and then I would say would say would say also if you want to be successful and also if you want to be successful and also if you want to be successful and you want to yeah you want to be you want to yeah you want to be you want to yeah you want to be successful I think one of the things is successful I think one of the things is successful I think one of the things is try not to look for validation too much try not to look for validation too much try not to look for validation too much try to validate with yourself is this try to validate with yourself is this try to validate with yourself is this what I want to do am I focused on what I want to do am I focused on what I want to do am I focused on something here is am some kind of something here is am some kind of something here is am some kind of external things trying to lure me out of external things trying to lure me out of external things trying to lure me out of the way or am I going off track here is

1:36the way or am I going off track here is the way or am I going off track here is am I following my path that I think is am I following my path that I think is am I following my path that I think is interesting I don't need to ask interesting I don't need to ask interesting I don't need to ask everybody for their validation to get everybody for their validation to get everybody for their validation to get what I what values what would be what I what values what would be what I what values what would be valuable to me in my life right so valuable to me in my life right so valuable to me in my life right so validation is a is can be a little bit validation is a is can be a little bit validation is a is can be a little bit of a dangerous thing I think it's of a dangerous thing I think it's of a dangerous thing I think it's validating with yourself is better you validating with yourself is better you validating with yourself is better you cannot you cannot expect other people to cannot you cannot expect other people to cannot you cannot expect other people to completely understand you that's the one completely understand you that's the one completely understand you that's the one thing right it's it's if you expect that thing right it's it's if you expect that thing right it's it's if you expect that then you have to wait for a very long then you have to wait for a very long then you have to wait for a very long time right and you won't do anything time right and you won't do anything time right and you won't do anything because you're scared the people would because you're scared the people would because you're scared the people would would judge you or W understand you were would judge you or W understand you were would judge you or W understand you were so yeah I think I've had a lot of people so yeah I think I've had a lot of people so yeah I think I've had a lot of people not understanding me but I did not understanding me but I did not understanding me but I did understand myself what I wanted to do understand myself what I wanted to do understand myself what I wanted to do and not only with my research but maybe and not only with my research but maybe and not only with my research but maybe a lot of things so it's like but I've a lot of things so it's like but I've a lot of things so it's like but I've been happy with my choices and just been happy with my choices and just been happy with my choices and just following those path so stay with true following those path so stay with true following those path so stay with true to yourself okay what's the third thing to yourself okay what's the third thing to yourself okay what's the third thing oh the third thing what would that be um

1:37oh the third thing what would that be um oh the third thing what would that be um I would say your family be with your I would say your family be with your I would say your family be with your family even though that you think that family even though that you think that family even though that you think that there's so many things you need to do I there's so many things you need to do I there's so many things you need to do I think that family is just so important I think that family is just so important I think that family is just so important I know my boys are growing up and they are know my boys are growing up and they are know my boys are growing up and they are 13 and 11 and 13 right now so I'm just 13 and 11 and 13 right now so I'm just 13 and 11 and 13 right now so I'm just thinking they're moving away very soon thinking they're moving away very soon thinking they're moving away very soon and I have them right right now so I and I have them right right now so I and I have them right right now so I also want to spend time with them but also want to spend time with them but also want to spend time with them but luckily they love to do what I love to luckily they love to do what I love to luckily they love to do what I love to do that's nice so I just bring them so do that's nice so I just bring them so do that's nice so I just bring them so finding things that you can connect with finding things that you can connect with finding things that you can connect with and do together is is actually giving a and do together is is actually giving a and do together is is actually giving a lot of love and a lot of value in your lot of love and a lot of value in your lot of love and a lot of value in your in your life if you can find that that's in your life if you can find that that's in your life if you can find that that's beautiful I appreciate that Susan uh beautiful I appreciate that Susan uh beautiful I appreciate that Susan uh final question what's your definition of final question what's your definition of final question what's your definition of greatness my definition of greatness oh greatness my definition of greatness oh greatness my definition of greatness oh God greatness is when you do something God greatness is when you do something God greatness is when you do something with passion you love and you also have with passion you love and you also have with passion you love and you also have an ability to do that every day and you an ability to do that every day and you an ability to do that every day and you can just follow that path I mean if it can just follow that path I mean if it can just follow that path I mean if it brings you Joy or money or it brings you

1:38brings you Joy or money or it brings you brings you Joy or money or it brings you success in some way good but as long as success in some way good but as long as success in some way good but as long as you can just do it and you can strive you can just do it and you can strive you can just do it and you can strive with that be happy with it that's with that be happy with it that's with that be happy with it that's greatness suzan thank you so much for greatness suzan thank you so much for greatness suzan thank you so much for being here if you think about it we being here if you think about it we being here if you think about it we didn't have shoes for most of our didn't have shoes for most of our didn't have shoes for most of our existence right so if anything we would existence right so if anything we would existence right so if anything we would have had something to cover our feet to have had something to cover our feet to have had something to cover our feet to protect it from abrasions but this idea protect it from abrasions but this idea protect it from abrasions but this idea of wearing you know big sneakers that of wearing you know big sneakers that of wearing you know big sneakers that are meant to kind of buffer you know or are meant to kind of buffer you know or are meant to kind of buffer you know or spring us is a relatively modern spring us is a relatively modern spring us is a relatively modern phenomenon that's like a less than 50 phenomenon that's like a less than 50 phenomenon that's like a less than 50 year ago phenomenal

Metabolism Expert Reveals The Science of Cold Therapy to BURN Fat FAST Susanna S