Elevating Recovery: Advanced Protocols for Health and Longevity - Full Transcript

00:00Welcome back to the Fitness League, Welcome back to the Fitness League, helping busy humans build strong bodies, helping busy humans build strong bodies, helping busy humans build strong bodies, sharper minds, and better lives. Join us sharper minds, and better lives. Join us sharper minds, and better lives. Join us each week as we cut through the noise, each week as we cut through the noise, each week as we cut through the noise, challenge the norms, and empower you to challenge the norms, and empower you to challenge the norms, and empower you to train smarter, and live stronger. What train smarter, and live stronger. What train smarter, and live stronger. What if I told you there was a way to amplify if I told you there was a way to amplify if I told you there was a way to amplify your training, boost your recovery, and your training, boost your recovery, and your training, boost your recovery, and improve your overall health without improve your overall health without improve your overall health without lifting a single extra rep? These aren't lifting a single extra rep? These aren't lifting a single extra rep? These aren't your basics like weights or hitting your basics like weights or hitting your basics like weights or hitting macros. Today we are diving into these macros. Today we are diving into these macros. Today we are diving into these sciencebacked health optimization sciencebacked health optimization sciencebacked health optimization extracurriculars, extracurriculars, extracurriculars, powerful tools that can take your health powerful tools that can take your health powerful tools that can take your health and performance to the next level. Think and performance to the next level. Think and performance to the next level. Think of them as bonus rounds of your wellness of them as bonus rounds of your wellness of them as bonus rounds of your wellness routine. So in this episode, we will routine. So in this episode, we will routine. So in this episode, we will cover sauna therapy, red light therapy, cover sauna therapy, red light therapy, cover sauna therapy, red light therapy, hypoxia training, including blood flow hypoxia training, including blood flow hypoxia training, including blood flow restriction and breath work, and we will restriction and breath work, and we will restriction and breath work, and we will wrap up with a bonus section on wrap up with a bonus section on wrap up with a bonus section on hyperbaric oxygen therapy for those hyperbaric oxygen therapy for those hyperbaric oxygen therapy for those wanting to geek out on the cutting edge wanting to geek out on the cutting edge wanting to geek out on the cutting edge side of recovery. Ready to optimize? side of recovery. Ready to optimize? side of recovery. Ready to optimize? Let's dive in. Let's dive in. Let's dive in. So, as you may or may not have So, as you may or may not have So, as you may or may not have figured out based on that plug, based on figured out based on that plug, based on

01:00figured out based on that plug, based on that intro, some of these things are that intro, some of these things are that intro, some of these things are going to be more accessible to the going to be more accessible to the going to be more accessible to the masses than others. I believe every masses than others. I believe every masses than others. I believe every single one of these is accessible. There single one of these is accessible. There single one of these is accessible. There is just different levels of monetary is just different levels of monetary is just different levels of monetary entry. Some of these will be free. Some entry. Some of these will be free. Some entry. Some of these will be free. Some of these will be significant investments of these will be significant investments of these will be significant investments in your health. But I always think it's in your health. But I always think it's in your health. But I always think it's fun to kind of dive in, especially not fun to kind of dive in, especially not fun to kind of dive in, especially not especially, specifically if it's especially, specifically if it's especially, specifically if it's actually backed by the science, backed actually backed by the science, backed actually backed by the science, backed by the data, just something kind of put by the data, just something kind of put by the data, just something kind of put on my radar like, okay, down the road, on my radar like, okay, down the road, on my radar like, okay, down the road, what would be really cool to have and what would be really cool to have and what would be really cool to have and why? How much does this actually move why? How much does this actually move why? How much does this actually move the needle? So, this was a a short list the needle? So, this was a a short list the needle? So, this was a a short list of some of those things. I can tell you of some of those things. I can tell you of some of those things. I can tell you right off the bat, red light therapy is right off the bat, red light therapy is right off the bat, red light therapy is circling around my head right now. circling around my head right now. circling around my head right now. That's one of the top things on my radar That's one of the top things on my radar That's one of the top things on my radar that I've uh done a little more homework that I've uh done a little more homework that I've uh done a little more homework on and wanted to dive into there. But uh on and wanted to dive into there. But uh on and wanted to dive into there. But uh these will all be very interesting. So these will all be very interesting. So these will all be very interesting. So if nothing else, this is just going to if nothing else, this is just going to if nothing else, this is just going to be one of those fun, exciting, maybe be one of those fun, exciting, maybe be one of those fun, exciting, maybe down the road options for you guys. But down the road options for you guys. But down the road options for you guys. But again, there will be things that are again, there will be things that are again, there will be things that are free in this episode that we can tackle free in this episode that we can tackle free in this episode that we can tackle right away. right away. right away. >> Yeah, I'm I'm I am excited to dive into

02:00>> Yeah, I'm I'm I am excited to dive into >> Yeah, I'm I'm I am excited to dive into red light therapy specifically. I know red light therapy specifically. I know red light therapy specifically. I know we're going to kind of start things off we're going to kind of start things off we're going to kind of start things off with the sauna, um which is on my radar, with the sauna, um which is on my radar, with the sauna, um which is on my radar, but the red light therapy lately that but the red light therapy lately that but the red light therapy lately that has also really been peing my interest. has also really been peing my interest. has also really been peing my interest. But before we dive into this whole topic But before we dive into this whole topic But before we dive into this whole topic of all of these different modalities of all of these different modalities of all of these different modalities that could potentially help with health that could potentially help with health that could potentially help with health and longevity, I think that we still and longevity, I think that we still and longevity, I think that we still have to make a disclaimer that you have to make a disclaimer that you have to make a disclaimer that you should not be worrying necessarily about should not be worrying necessarily about should not be worrying necessarily about any of these modalities if you are not any of these modalities if you are not any of these modalities if you are not first focused on nutrient density, first focused on nutrient density, first focused on nutrient density, getting enough protein, getting enough getting enough protein, getting enough getting enough protein, getting enough fiber, moving your body, exercising, fiber, moving your body, exercising, fiber, moving your body, exercising, touching grass, getting enough sleep touching grass, getting enough sleep touching grass, getting enough sleep because you are not going to red light because you are not going to red light because you are not going to red light or sauna your way out of the or sauna your way out of the or sauna your way out of the foundational basics for your health and foundational basics for your health and foundational basics for your health and fitness. So, as we dive into these, keep fitness. So, as we dive into these, keep fitness. So, as we dive into these, keep in mind like it it's not like I'm trying in mind like it it's not like I'm trying in mind like it it's not like I'm trying to think of an analogy of like, yeah, I to think of an analogy of like, yeah, I to think of an analogy of like, yeah, I don't eat fruits or vegetables, so I don't eat fruits or vegetables, so I don't eat fruits or vegetables, so I just take a multivitamin instead. Not just take a multivitamin instead. Not just take a multivitamin instead. Not the same. Okay. Not the same. So,

03:00the same. Okay. Not the same. So, the same. Okay. Not the same. So, >> more detailed when it's got no gas in >> more detailed when it's got no gas in >> more detailed when it's got no gas in it, it, it, >> right? As we dive into these different >> right? As we dive into these different >> right? As we dive into these different modalities, some of them are hype, you modalities, some of them are hype, you modalities, some of them are hype, you know, some of them have a lot of hype, know, some of them have a lot of hype, know, some of them have a lot of hype, some of them are worth the hype, some of some of them are worth the hype, some of some of them are worth the hype, some of them are cool and exciting and fun to them are cool and exciting and fun to them are cool and exciting and fun to try out and like aren't going to cause try out and like aren't going to cause try out and like aren't going to cause any harm. So, like, by all means, if you any harm. So, like, by all means, if you any harm. So, like, by all means, if you want to try it, and also, if you're want to try it, and also, if you're want to try it, and also, if you're drinking yourself silly on the weekends drinking yourself silly on the weekends drinking yourself silly on the weekends or eating like crap 24/7 and not or eating like crap 24/7 and not or eating like crap 24/7 and not exercising and not moving your body, exercising and not moving your body, exercising and not moving your body, this is not the place to start. This this is not the place to start. This this is not the place to start. This this these modalities are not your this these modalities are not your this these modalities are not your starting point. starting point. starting point. So, we're going to start off with that So, we're going to start off with that So, we're going to start off with that reminder and we will do our best to reminder and we will do our best to reminder and we will do our best to remind you of that reminder throughout remind you of that reminder throughout remind you of that reminder throughout each episode. It starts with the basics. each episode. It starts with the basics. each episode. It starts with the basics. If we are not tackling the basics, as If we are not tackling the basics, as If we are not tackling the basics, as Joel just very powerfully alluded to, Joel just very powerfully alluded to, Joel just very powerfully alluded to, these things will not move the needle these things will not move the needle these things will not move the needle for you. That said, they do move the for you. That said, they do move the for you. That said, they do move the needle enough where they are significant needle enough where they are significant needle enough where they are significant improvements in a lot of different areas improvements in a lot of different areas improvements in a lot of different areas as far as boosting health span, as far as boosting health span, as far as boosting health span, improving longevity, reducing all cause improving longevity, reducing all cause improving longevity, reducing all cause mortality, really really bringing down

04:00mortality, really really bringing down mortality, really really bringing down the risk for cardiovascular disease, the risk for cardiovascular disease, the risk for cardiovascular disease, particularly when we're talking about particularly when we're talking about particularly when we're talking about sauna therapy. So, these aren't, you sauna therapy. So, these aren't, you sauna therapy. So, these aren't, you know, the one or twoenters. know, the one or twoenters. know, the one or twoenters. They're significant protocols, but uh They're significant protocols, but uh They're significant protocols, but uh there's a lot of cool things backing there's a lot of cool things backing there's a lot of cool things backing them up and it's been very interesting. them up and it's been very interesting. them up and it's been very interesting. These are not all things that we do. The These are not all things that we do. The These are not all things that we do. The three of us is missing at the moment, three of us is missing at the moment, three of us is missing at the moment, but these are not things that we do. All but these are not things that we do. All but these are not things that we do. All She's missing. She's missing. She's missing. >> She's with your three children. Hold on. >> She's with your three children. Hold on. >> She's with your three children. Hold on. She didn't get kidnapped. She didn't get kidnapped. She didn't get kidnapped. >> She didn't run away. Not yet. >> She didn't run away. Not yet. >> She didn't run away. Not yet. >> She's missing. We've We've notified the >> She's missing. We've We've notified the >> She's missing. We've We've notified the local authorities. local authorities. local authorities. >> Mhm. It's been one of those weeks. One >> Mhm. It's been one of those weeks. One >> Mhm. It's been one of those weeks. One of those weeks. of those weeks. of those weeks. >> He says on a Monday at noon. >> He says on a Monday at noon. >> He says on a Monday at noon. >> On a Wasn't there a meme? Did you send a >> On a Wasn't there a meme? Did you send a >> On a Wasn't there a meme? Did you send a meme or did someone just It's like meme or did someone just It's like meme or did someone just It's like >> I think I sent it the other day. It was >> I think I sent it the other day. It was >> I think I sent it the other day. It was like like like 10 a.m. on a Monday. 10 a.m. on a Monday. 10 a.m. on a Monday. >> Literally, though. >> Literally, though. >> Literally, though. >> Yeah. Yep. That's the season we're in, >> Yeah. Yep. That's the season we're in, >> Yeah. Yep. That's the season we're in, friends. That is the season we're in. friends. That is the season we're in. friends. That is the season we're in. But let's dive in. This is going to be a But let's dive in. This is going to be a But let's dive in. This is going to be a fun episode. And I know you got a hard fun episode. And I know you got a hard fun episode. And I know you got a hard caught off. So, first up, sauna therapy. caught off. So, first up, sauna therapy. caught off. So, first up, sauna therapy. One of the simplest yet most powerful One of the simplest yet most powerful One of the simplest yet most powerful protocols you can implement. So, sauna

05:00protocols you can implement. So, sauna protocols you can implement. So, sauna therapy is controlled heat exposure, therapy is controlled heat exposure, therapy is controlled heat exposure, usually in dry or infrared saunas at usually in dry or infrared saunas at usually in dry or infrared saunas at temperatures between 176 and 212° F. An temperatures between 176 and 212° F. An temperatures between 176 and 212° F. An important thing to note right off the important thing to note right off the important thing to note right off the top because I know I just mentioned top because I know I just mentioned top because I know I just mentioned infrared saunas. Infrareds in most infrared saunas. Infrareds in most infrared saunas. Infrareds in most saunas you can buy commercially saunas you can buy commercially saunas you can buy commercially commercially commercially typically commercially commercially typically commercially commercially typically typically do not get beyond 140 degrees typically do not get beyond 140 degrees typically do not get beyond 140 degrees Fahrenheit which is you know when we Fahrenheit which is you know when we Fahrenheit which is you know when we talk about that 176 to 212 Fahrenheit talk about that 176 to 212 Fahrenheit talk about that 176 to 212 Fahrenheit range that's where most of the studies range that's where most of the studies range that's where most of the studies have been done. So you know you can talk have been done. So you know you can talk have been done. So you know you can talk about potentially heat absorbing deeper about potentially heat absorbing deeper about potentially heat absorbing deeper when we're talking about infrared saunas when we're talking about infrared saunas when we're talking about infrared saunas and it's just a different kind of heat. and it's just a different kind of heat. and it's just a different kind of heat. That's all fine and well and there may That's all fine and well and there may That's all fine and well and there may very well be some significant benefits. very well be some significant benefits. very well be some significant benefits. But as as far as the data we're going to But as as far as the data we're going to But as as far as the data we're going to be referencing in this episode and the be referencing in this episode and the be referencing in this episode and the vast majority that you'll find out vast majority that you'll find out vast majority that you'll find out there, it is in the traditional Swedish there, it is in the traditional Swedish there, it is in the traditional Swedish saunas, Finnish saunas, 176 to 212 saunas, Finnish saunas, 176 to 212 saunas, Finnish saunas, 176 to 212 degrees Fahrenheit. So, if you are, you degrees Fahrenheit. So, if you are, you degrees Fahrenheit. So, if you are, you know, looking at investing in a sauna, know, looking at investing in a sauna, know, looking at investing in a sauna, you have to be very careful and uh even

06:00you have to be very careful and uh even you have to be very careful and uh even reach out to the company specifically if reach out to the company specifically if reach out to the company specifically if they don't list it to make sure that they don't list it to make sure that they don't list it to make sure that that heater is going to get hot enough that heater is going to get hot enough that heater is going to get hot enough to reap these benefits cuz, you know, to reap these benefits cuz, you know, to reap these benefits cuz, you know, 140° can be relaxing, but it's not going 140° can be relaxing, but it's not going 140° can be relaxing, but it's not going to do any of the things that we're to do any of the things that we're to do any of the things that we're talking about here. So, why does it talking about here. So, why does it talking about here. So, why does it work? Well, heat exposure increases core work? Well, heat exposure increases core work? Well, heat exposure increases core body temperature. This stimulates the body temperature. This stimulates the body temperature. This stimulates the production of heat shock proteins, which production of heat shock proteins, which production of heat shock proteins, which are specialized proteins that help are specialized proteins that help are specialized proteins that help repair damaged proteins. Refold repair damaged proteins. Refold repair damaged proteins. Refold misfolded proteins and protect against misfolded proteins and protect against misfolded proteins and protect against oxidative stress. These are really, oxidative stress. These are really, oxidative stress. These are really, really important. So, I want to take a really important. So, I want to take a really important. So, I want to take a little extra time to unpack these. Um, little extra time to unpack these. Um, little extra time to unpack these. Um, they're basically the, you know, the they're basically the, you know, the they're basically the, you know, the unsung heroes of your cells. When your unsung heroes of your cells. When your unsung heroes of your cells. When your body experiences stress, so from heat body experiences stress, so from heat body experiences stress, so from heat from a sauna in this instance, it from a sauna in this instance, it from a sauna in this instance, it triggers the production of heat shock triggers the production of heat shock triggers the production of heat shock proteins. Now, despite the name, it's proteins. Now, despite the name, it's proteins. Now, despite the name, it's not just about heat. They're produced in not just about heat. They're produced in not just about heat. They're produced in response to various forms of cellular response to various forms of cellular response to various forms of cellular stress, but heat is one of the most stress, but heat is one of the most stress, but heat is one of the most effective ways to activate them. Now, as effective ways to activate them. Now, as effective ways to activate them. Now, as far as why they're critical, what do far as why they're critical, what do far as why they're critical, what do they actually do? Number one, they're they actually do? Number one, they're they actually do? Number one, they're the protein repair crew. So, they act as the protein repair crew. So, they act as the protein repair crew. So, they act as molecular chaperrons. Their job is to

07:00molecular chaperrons. Their job is to molecular chaperrons. Their job is to refold those misfolded proteins and refold those misfolded proteins and refold those misfolded proteins and repair damaged protein within your repair damaged protein within your repair damaged protein within your cells. Basically, like a facto's quality cells. Basically, like a facto's quality cells. Basically, like a facto's quality control team. So, they prevent defective control team. So, they prevent defective control team. So, they prevent defective proteins from clogging up your system proteins from clogging up your system proteins from clogging up your system and help to restore them to working and help to restore them to working and help to restore them to working conditions. They also help with cellular conditions. They also help with cellular conditions. They also help with cellular defense. By stabilizing proteins and defense. By stabilizing proteins and defense. By stabilizing proteins and cellular structures, they help protect cellular structures, they help protect cellular structures, they help protect your cells during times of stress, your cells during times of stress, your cells during times of stress, whether it's from heat, oxidative whether it's from heat, oxidative whether it's from heat, oxidative damage, or toxins. This actually makes damage, or toxins. This actually makes damage, or toxins. This actually makes your cells more resilient to future your cells more resilient to future your cells more resilient to future stress, which is a process called stress, which is a process called stress, which is a process called hormesis. Basically, the um acute hormesis. Basically, the um acute hormesis. Basically, the um acute versions of stress we manually versions of stress we manually versions of stress we manually implement, cold exposure, sauna, certain implement, cold exposure, sauna, certain implement, cold exposure, sauna, certain types of breath work, things along those types of breath work, things along those types of breath work, things along those lines. But as we continue, we're also lines. But as we continue, we're also lines. But as we continue, we're also talking about anti-aging effects. So as talking about anti-aging effects. So as talking about anti-aging effects. So as we age, our body's ability to clean up we age, our body's ability to clean up we age, our body's ability to clean up damaged cells uh damaged protein damaged cells uh damaged protein damaged cells uh damaged protein specifically declines. The HSP specifically declines. The HSP specifically declines. The HSP activation essentially cleans house activation essentially cleans house activation essentially cleans house reducing protein aggregation which is reducing protein aggregation which is reducing protein aggregation which is associated with neuro neurodeenerative associated with neuro neurodeenerative associated with neuro neurodeenerative diseases like Alzheimer's. So very diseases like Alzheimer's. So very diseases like Alzheimer's. So very important for brain health. Um when it important for brain health. Um when it important for brain health. Um when it comes to inflammation modulation,

08:00comes to inflammation modulation, comes to inflammation modulation, certain HSPs help regulate the immune certain HSPs help regulate the immune certain HSPs help regulate the immune system, reducing chronic inflammation system, reducing chronic inflammation system, reducing chronic inflammation and promoting a balanced immune system. and promoting a balanced immune system. and promoting a balanced immune system. Heat shock proteins in general also help Heat shock proteins in general also help Heat shock proteins in general also help contribute to muscle repair post contribute to muscle repair post contribute to muscle repair post exercise by helping repair the cellular exercise by helping repair the cellular exercise by helping repair the cellular structures and minimizing oxidative structures and minimizing oxidative structures and minimizing oxidative damage from intense training. Now, why damage from intense training. Now, why damage from intense training. Now, why does this all matter for longevity and does this all matter for longevity and does this all matter for longevity and for performance? Well, regular sauna for performance? Well, regular sauna for performance? Well, regular sauna sessions elevate the core body sessions elevate the core body sessions elevate the core body temperature and stimulate a surge in temperature and stimulate a surge in temperature and stimulate a surge in HSPs. So, this cellular stress respon HSPs. So, this cellular stress respon HSPs. So, this cellular stress respon response doesn't just protect you, it response doesn't just protect you, it response doesn't just protect you, it upgrades your body's capacity to handle upgrades your body's capacity to handle upgrades your body's capacity to handle future stress. So over time, this means future stress. So over time, this means future stress. So over time, this means faster recovery from workouts, lower faster recovery from workouts, lower faster recovery from workouts, lower inflammation, and better cellular inflammation, and better cellular inflammation, and better cellular health. This also helps reduce the risk health. This also helps reduce the risk health. This also helps reduce the risk of age related diseases. The main of age related diseases. The main of age related diseases. The main takeaway is that when you're in the takeaway is that when you're in the takeaway is that when you're in the sauna, your body's sweating, your sauna, your body's sweating, your sauna, your body's sweating, your heart's racing beneath the surface. Your heart's racing beneath the surface. Your heart's racing beneath the surface. Your cells are flipping on their defense cells are flipping on their defense cells are flipping on their defense systems. Heat shock proteins rush in systems. Heat shock proteins rush in systems. Heat shock proteins rush in like emergency repair teams, fixing like emergency repair teams, fixing like emergency repair teams, fixing damaged proteins, stabilizing cells, and damaged proteins, stabilizing cells, and damaged proteins, stabilizing cells, and cleaning up cellular waste. It's cleaning up cellular waste. It's cleaning up cellular waste. It's basically a cellular housekeeping

09:00basically a cellular housekeeping basically a cellular housekeeping project, keeping your body young, project, keeping your body young, project, keeping your body young, resilient, and primed to perform. So, as resilient, and primed to perform. So, as resilient, and primed to perform. So, as I'm dying and melting within my sauna, I'm dying and melting within my sauna, I'm dying and melting within my sauna, these are the things that I'm reminding these are the things that I'm reminding these are the things that I'm reminding myself kind of uh every bit of myself kind of uh every bit of myself kind of uh every bit of discomfort is my body discomfort is my body discomfort is my body >> so uncomfortable. >> so uncomfortable. >> so uncomfortable. >> I honestly think it's harder than the >> I honestly think it's harder than the >> I honestly think it's harder than the cold plunge. Like, you crush the cold cold plunge. Like, you crush the cold cold plunge. Like, you crush the cold plunge. plunge. plunge. >> Yeah. I I think I'd have a very hard >> Yeah. I I think I'd have a very hard >> Yeah. I I think I'd have a very hard time actually in the sauna. I have I time actually in the sauna. I have I time actually in the sauna. I have I don't use a sauna regularly. When I was don't use a sauna regularly. When I was don't use a sauna regularly. When I was younger and my gym would have one, I younger and my gym would have one, I younger and my gym would have one, I would sit in one for like five minutes would sit in one for like five minutes would sit in one for like five minutes literally to like warm my body up before literally to like warm my body up before literally to like warm my body up before a workout and like I'd get to five a workout and like I'd get to five a workout and like I'd get to five minutes and I'm like I am so minutes and I'm like I am so minutes and I'm like I am so uncomfortable. Um yeah, I don't I uncomfortable. Um yeah, I don't I uncomfortable. Um yeah, I don't I thought I didn't do well with cold. I thought I didn't do well with cold. I thought I didn't do well with cold. I definitely don't well based on my first definitely don't well based on my first definitely don't well based on my first and only cold fudge experience. I think and only cold fudge experience. I think and only cold fudge experience. I think I handled that fairly well. I think I I handled that fairly well. I think I I handled that fairly well. I think I would really struggle with extreme heat would really struggle with extreme heat would really struggle with extreme heat for a while. That was actually going to for a while. That was actually going to for a while. That was actually going to be my follow-up question to you is like be my follow-up question to you is like be my follow-up question to you is like when you get out, like you've talked when you get out, like you've talked when you get out, like you've talked about before, when you get out of the about before, when you get out of the about before, when you get out of the cold plunge, you have that like energy cold plunge, you have that like energy cold plunge, you have that like energy burst. I don't think you get that same

10:00burst. I don't think you get that same burst. I don't think you get that same feeling when you get out of the sauna. feeling when you get out of the sauna. feeling when you get out of the sauna. Like you probably feel like, I think I'm Like you probably feel like, I think I'm Like you probably feel like, I think I'm going to pass out when I get out. going to pass out when I get out. going to pass out when I get out. >> Hey guys, real quick. If you've been >> Hey guys, real quick. If you've been >> Hey guys, real quick. If you've been listening and thinking, I need to start listening and thinking, I need to start listening and thinking, I need to start doing something for my health, but I doing something for my health, but I doing something for my health, but I don't have time for a full program. That don't have time for a full program. That don't have time for a full program. That is literally why we built the SDE method is literally why we built the SDE method is literally why we built the SDE method app. It's a fitness app made for real app. It's a fitness app made for real app. It's a fitness app made for real people with real lives. Busy parents, people with real lives. Busy parents, people with real lives. Busy parents, working professionals, anyone juggling a working professionals, anyone juggling a working professionals, anyone juggling a 100 things. You can get in, get a smart, 100 things. You can get in, get a smart, 100 things. You can get in, get a smart, effective workout in in around 30 effective workout in in around 30 effective workout in in around 30 minutes, some even closer to 20 minutes, minutes, some even closer to 20 minutes, minutes, some even closer to 20 minutes, and log out knowing you made progress. and log out knowing you made progress. and log out knowing you made progress. You can finally take the guessing out of You can finally take the guessing out of You can finally take the guessing out of your workouts. We have workouts designed your workouts. We have workouts designed your workouts. We have workouts designed to be done at the gym or at home, and to be done at the gym or at home, and to be done at the gym or at home, and you get access to all of them when you you get access to all of them when you you get access to all of them when you sign up. As life phases change, you can sign up. As life phases change, you can sign up. As life phases change, you can pick a new one that aligns better with pick a new one that aligns better with pick a new one that aligns better with what you have going on right now. And what you have going on right now. And what you have going on right now. And one more thing, we are also qualified one more thing, we are also qualified one more thing, we are also qualified for HSA FSA reimbursement. So just hit for HSA FSA reimbursement. So just hit for HSA FSA reimbursement. So just hit the app link in the show notes. Start the app link in the show notes. Start the app link in the show notes. Start where you are. We'll help with the rest. where you are. We'll help with the rest. where you are. We'll help with the rest. All right, let's get back to the show. All right, let's get back to the show. All right, let's get back to the show. It's that, but it's it's nicer. So like, It's that, but it's it's nicer. So like, It's that, but it's it's nicer. So like, yes, I'm like, holy moly, you're yes, I'm like, holy moly, you're yes, I'm like, holy moly, you're actually I feel high. Like that's the

11:00actually I feel high. Like that's the actually I feel high. Like that's the high that I get now is I get out and I'm high that I get now is I get out and I'm high that I get now is I get out and I'm like like >> not woozy. I'm actually going to kill >> not woozy. I'm actually going to kill >> not woozy. I'm actually going to kill over like I probably would if I didn't over like I probably would if I didn't over like I probably would if I didn't go chug some water and like chill for a go chug some water and like chill for a go chug some water and like chill for a minute after that. Like I've I've jumped minute after that. Like I've I've jumped minute after that. Like I've I've jumped right into the shower after the sauna right into the shower after the sauna right into the shower after the sauna and I'm like I should have drank a and I'm like I should have drank a and I'm like I should have drank a couple glasses of water before I jumped couple glasses of water before I jumped couple glasses of water before I jumped in here. But typically I'll have that in here. But typically I'll have that in here. But typically I'll have that glass wait for me on my way to the glass wait for me on my way to the glass wait for me on my way to the shower, chug it and jump in. No, but I shower, chug it and jump in. No, but I shower, chug it and jump in. No, but I do I do feel nice afterwards, but it is do I do feel nice afterwards, but it is do I do feel nice afterwards, but it is like you you actually said you would do like you you actually said you would do like you you actually said you would do the sauna though, like going forward. the sauna though, like going forward. the sauna though, like going forward. >> I try it. I'm open to it. I don't know >> I try it. I'm open to it. I don't know >> I try it. I'm open to it. I don't know that I would find it very enjoyable, but that I would find it very enjoyable, but that I would find it very enjoyable, but I can admire the benefits of it. Also, I can admire the benefits of it. Also, I can admire the benefits of it. Also, >> it's funny. >> it's funny. >> it's funny. >> I was just gonna say one of my biggest >> I was just gonna say one of my biggest >> I was just gonna say one of my biggest gripes with the cold plunge is people gripes with the cold plunge is people gripes with the cold plunge is people being like, "It's for mental toughness." being like, "It's for mental toughness." being like, "It's for mental toughness." You're not doing the sauna for mental You're not doing the sauna for mental You're not doing the sauna for mental toughness. Like, it might be challenging toughness. Like, it might be challenging toughness. Like, it might be challenging and uncomfortable, but like I don't hear and uncomfortable, but like I don't hear and uncomfortable, but like I don't hear those same claims about people doing the those same claims about people doing the those same claims about people doing the sauna to do hard things. sauna to do hard things. sauna to do hard things. >> I get more >> I get more >> I get more I won't say more, I'll say similar

12:00I won't say more, I'll say similar I won't say more, I'll say similar mental toughness, quote unquote, but to mental toughness, quote unquote, but to mental toughness, quote unquote, but to your point, I'm not doing it for mental your point, I'm not doing it for mental your point, I'm not doing it for mental toughness, but damn doesn't take it. toughness, but damn doesn't take it. toughness, but damn doesn't take it. Yeah. Yeah. There's I think there's got Yeah. Yeah. There's I think there's got Yeah. Yeah. There's I think there's got to be a different level of discomfort to be a different level of discomfort to be a different level of discomfort for me with heat versus cold for me with heat versus cold for me with heat versus cold >> more so because it's like all right it's >> more so because it's like all right it's >> more so because it's like all right it's not 3 minutes like I'm in here for 20 not 3 minutes like I'm in here for 20 not 3 minutes like I'm in here for 20 and you got to like it's all long and and you got to like it's all long and and you got to like it's all long and you can some people are in there for you can some people are in there for you can some people are in there for half an hour like I'm I cannot go beyond half an hour like I'm I cannot go beyond half an hour like I'm I cannot go beyond 20 at this point in time 20 at this point in time 20 at this point in time >> it gets close but it's funny your >> it gets close but it's funny your >> it gets close but it's funny your mindset towards the two you're like I mindset towards the two you're like I mindset towards the two you're like I can do cold plunge can do cold plunge can do cold plunge I'm not going to like I don't want to no I'm not going to like I don't want to no I'm not going to like I don't want to no no no benefit from it for me versus like no no benefit from it for me versus like no no benefit from it for me versus like The sauna is going to be harder, but I I The sauna is going to be harder, but I I The sauna is going to be harder, but I I would do that. would do that. would do that. >> Yeah. I think it's just cuz like I've >> Yeah. I think it's just cuz like I've >> Yeah. I think it's just cuz like I've done it before and I've enjoyed it, but done it before and I've enjoyed it, but done it before and I've enjoyed it, but I also just know that for a longer I also just know that for a longer I also just know that for a longer period of time I would not feel good. >> It's something that uh I do need to do

13:00>> It's something that uh I do need to do more regularly. like as we've gotten more regularly. like as we've gotten more regularly. like as we've gotten busy and things have gotten chopped out, busy and things have gotten chopped out, busy and things have gotten chopped out, like that's been one of the first things like that's been one of the first things like that's been one of the first things that I clip out cuz I do like to space that I clip out cuz I do like to space that I clip out cuz I do like to space out like an hour to two hours for my out like an hour to two hours for my out like an hour to two hours for my workout until the sauna. You can do it workout until the sauna. You can do it workout until the sauna. You can do it right after, especially if it's cardio, right after, especially if it's cardio, right after, especially if it's cardio, but as far as you know, training, we're but as far as you know, training, we're but as far as you know, training, we're kind of activating different pathways as kind of activating different pathways as kind of activating different pathways as far as like lifting weights, mTor sauna, far as like lifting weights, mTor sauna, far as like lifting weights, mTor sauna, amk, similar to running. So, it's not amk, similar to running. So, it's not amk, similar to running. So, it's not the end of the world, but in in regards the end of the world, but in in regards the end of the world, but in in regards to maximizing, getting the most out of I to maximizing, getting the most out of I to maximizing, getting the most out of I want to space that out a little bit and want to space that out a little bit and want to space that out a little bit and I haven't been able to. Um, and if I go I haven't been able to. Um, and if I go I haven't been able to. Um, and if I go too close to bed, I actually don't sleep too close to bed, I actually don't sleep too close to bed, I actually don't sleep well. Now, some people will time it well. Now, some people will time it well. Now, some people will time it about 90 minutes before going to bed, about 90 minutes before going to bed, about 90 minutes before going to bed, and it can enhance deep sleep. Like, you and it can enhance deep sleep. Like, you and it can enhance deep sleep. Like, you get significantly more deep sleep get significantly more deep sleep get significantly more deep sleep throughout the night. For myself, I throughout the night. For myself, I throughout the night. For myself, I can't fall asleep as fast. Uh, my sleep can't fall asleep as fast. Uh, my sleep can't fall asleep as fast. Uh, my sleep cycles are interrupted. I'm not even cycles are interrupted. I'm not even cycles are interrupted. I'm not even necessarily hot and uncomfortable still. necessarily hot and uncomfortable still. necessarily hot and uncomfortable still. It just has that effect. I'm kind of the It just has that effect. I'm kind of the It just has that effect. I'm kind of the opposite of what other people find. Um, opposite of what other people find. Um, opposite of what other people find. Um, and the point of that is like your body and the point of that is like your body and the point of that is like your body cools down to fall asleep. So by cools down to fall asleep. So by cools down to fall asleep. So by activating, you know, getting hot in the activating, you know, getting hot in the activating, you know, getting hot in the sauna, you're activating the natural sauna, you're activating the natural sauna, you're activating the natural cool down a little more efficiently. So

14:00cool down a little more efficiently. So cool down a little more efficiently. So if I do it earlier in the day, say like if I do it earlier in the day, say like if I do it earlier in the day, say like cut off by 4:00, I sleep really really cut off by 4:00, I sleep really really cut off by 4:00, I sleep really really well. well. well. >> It's just it's tough to to balance all >> It's just it's tough to to balance all >> It's just it's tough to to balance all that right now. But yeah, when you're in that right now. But yeah, when you're in that right now. But yeah, when you're in there, there, there, >> I used to bring in my phone, but I was >> I used to bring in my phone, but I was >> I used to bring in my phone, but I was like melting the sensor. So when that like melting the sensor. So when that like melting the sensor. So when that finally broke, my new phone I have not finally broke, my new phone I have not finally broke, my new phone I have not brought in there to meditate or to just brought in there to meditate or to just brought in there to meditate or to just I I brought a book in yesterday. Like if I I brought a book in yesterday. Like if I I brought a book in yesterday. Like if you are not distracted, it is you are not distracted, it is you are not distracted, it is exponentially harder, which again back exponentially harder, which again back exponentially harder, which again back to the mental toughness thing, can be a to the mental toughness thing, can be a to the mental toughness thing, can be a good thing. So I'll do 10 minutes of good thing. So I'll do 10 minutes of good thing. So I'll do 10 minutes of meditation and some breathing exercises meditation and some breathing exercises meditation and some breathing exercises to get through it. Potentially a book I to get through it. Potentially a book I to get through it. Potentially a book I can bring in there, but it is a can bring in there, but it is a can bring in there, but it is a different ballgame. different ballgame. different ballgame. >> You brought up something important, too, >> You brought up something important, too, >> You brought up something important, too, which is like, hey, when life is busy which is like, hey, when life is busy which is like, hey, when life is busy and there's lots of things going on, and there's lots of things going on, and there's lots of things going on, like some of these extra modalities get like some of these extra modalities get like some of these extra modalities get put on the back burner. And I think put on the back burner. And I think put on the back burner. And I think that's part of what's challenging about that's part of what's challenging about that's part of what's challenging about hearing about all of these different hearing about all of these different hearing about all of these different things, whether it's sauna or coal things, whether it's sauna or coal things, whether it's sauna or coal plunge or red light therapy. Like people plunge or red light therapy. Like people plunge or red light therapy. Like people already really, really struggle to make already really, really struggle to make already really, really struggle to make time to get to the gym, to make time to time to get to the gym, to make time to time to get to the gym, to make time to move their bodies, to make time with move their bodies, to make time with move their bodies, to make time with their families, their work, their

15:00their families, their work, their their families, their work, their careers, and take care of themselves and careers, and take care of themselves and careers, and take care of themselves and cook their food and prep everything. And cook their food and prep everything. And cook their food and prep everything. And I think people can get overwhelmed when I think people can get overwhelmed when I think people can get overwhelmed when it's like, "Oh, now I'm also supposed to it's like, "Oh, now I'm also supposed to it's like, "Oh, now I'm also supposed to do this and I'm also supposed to do do this and I'm also supposed to do do this and I'm also supposed to do this." And I think it's actually helpful this." And I think it's actually helpful this." And I think it's actually helpful for people to hear like you're not out for people to hear like you're not out for people to hear like you're not out there doing sauna and cold plunge and there doing sauna and cold plunge and there doing sauna and cold plunge and red light every day, nor am I um or red light every day, nor am I um or red light every day, nor am I um or Alisandra. Like these are things that Alisandra. Like these are things that Alisandra. Like these are things that are tools that you can have in your are tools that you can have in your are tools that you can have in your toolbox to use when needed or to use toolbox to use when needed or to use toolbox to use when needed or to use when you want to, but they're not going when you want to, but they're not going when you want to, but they're not going to make or break anything at this point. to make or break anything at this point. to make or break anything at this point. Again, there are bigger needle movers. Again, there are bigger needle movers. Again, there are bigger needle movers. And I just wanna yeah I just wanted to And I just wanna yeah I just wanted to And I just wanna yeah I just wanted to come back to that because it's I think come back to that because it's I think come back to that because it's I think people can feel really overwhelmed when people can feel really overwhelmed when people can feel really overwhelmed when they do hear like oh there are a lot of they do hear like oh there are a lot of they do hear like oh there are a lot of benefits of this like oh my god how am I benefits of this like oh my god how am I benefits of this like oh my god how am I going to add another thing? How am I going to add another thing? How am I going to add another thing? How am I going to add another thing to my going to add another thing to my going to add another thing to my routine? Another 20 minutes in a sa routine? Another 20 minutes in a sa routine? Another 20 minutes in a sa another 5 minutes in a cold punch. another 5 minutes in a cold punch. another 5 minutes in a cold punch. Another 10 minutes of red light therapy. Another 10 minutes of red light therapy. Another 10 minutes of red light therapy. It can become overwhelming I feel like. It can become overwhelming I feel like. It can become overwhelming I feel like. So yeah, I remember a few probably So yeah, I remember a few probably So yeah, I remember a few probably months ago I got an email that Costco

16:00months ago I got an email that Costco months ago I got an email that Costco had like uh saunas at Costco and I had like uh saunas at Costco and I had like uh saunas at Costco and I remember I think sending it to you and remember I think sending it to you and remember I think sending it to you and all being like is this is this is this all being like is this is this is this all being like is this is this is this sauna any good? Did I say red light? I sauna any good? Did I say red light? I sauna any good? Did I say red light? I meant sauna if I said red light. meant sauna if I said red light. meant sauna if I said red light. >> Is this sauna any good? And I remember >> Is this sauna any good? And I remember >> Is this sauna any good? And I remember you guys saying like something about the you guys saying like something about the you guys saying like something about the temperature, but I feel like they were temperature, but I feel like they were temperature, but I feel like they were infrared saunas. I don't know. I don't infrared saunas. I don't know. I don't infrared saunas. I don't know. I don't know if yours is an infrared sauna. I know if yours is an infrared sauna. I know if yours is an infrared sauna. I don't know if that's like a weird don't know if that's like a weird don't know if that's like a weird interplay between red light therapy, interplay between red light therapy, interplay between red light therapy, which is like infrared and sauna, like which is like infrared and sauna, like which is like infrared and sauna, like twoin one. Like, can you put a red light twoin one. Like, can you put a red light twoin one. Like, can you put a red light in your sauna, kill two birds with one in your sauna, kill two birds with one in your sauna, kill two birds with one one stone? one stone? one stone? >> That I'm not sure about. And I've like >> That I'm not sure about. And I've like >> That I'm not sure about. And I've like we'll dive into the red light next, but we'll dive into the red light next, but we'll dive into the red light next, but I would actually prefer to keep our type I would actually prefer to keep our type I would actually prefer to keep our type of sauna because we're getting the heat of sauna because we're getting the heat of sauna because we're getting the heat benefit. I don't know so much about, you benefit. I don't know so much about, you benefit. I don't know so much about, you know, the traditional infrareds, know, the traditional infrareds, know, the traditional infrareds, >> but if we could put like a panel, a real >> but if we could put like a panel, a real >> but if we could put like a panel, a real red light panel in our sauna red light panel in our sauna red light panel in our sauna >> that like would that break the lights, >> that like would that break the lights, >> that like would that break the lights, A, but B could tolerate the heat? A, but B could tolerate the heat? A, but B could tolerate the heat? >> Yeah. I don't know. But it's something >> Yeah. I don't know. But it's something >> Yeah. I don't know. But it's something to look into.

17:00to look into. to look into. >> I think I think I've seen someone do >> I think I think I've seen someone do >> I think I think I've seen someone do that. I'm I'm pretty sure there's that. I'm I'm pretty sure there's that. I'm I'm pretty sure there's someone that I follow that I'll see if I someone that I follow that I'll see if I someone that I follow that I'll see if I could find it after this, but I'm pretty could find it after this, but I'm pretty could find it after this, but I'm pretty sure there's someone I follow who has sure there's someone I follow who has sure there's someone I follow who has like a full red panel that they put in like a full red panel that they put in like a full red panel that they put in their sauna. Um, and I could find out their sauna. Um, and I could find out their sauna. Um, and I could find out what brand and stuff it is. And I'm I'm what brand and stuff it is. And I'm I'm what brand and stuff it is. And I'm I'm pretty sure that's their like kill two pretty sure that's their like kill two pretty sure that's their like kill two birds with one stone type of thing. birds with one stone type of thing. birds with one stone type of thing. >> Yeah. >> Yeah. >> Yeah. >> So yeah, let's talk about red light >> So yeah, let's talk about red light >> So yeah, let's talk about red light therapy for a minute. therapy for a minute. therapy for a minute. >> Let me let me wrap up SA. I got a couple >> Let me let me wrap up SA. I got a couple >> Let me let me wrap up SA. I got a couple more things in this. more things in this. more things in this. >> Just some quick hitters we'll go >> Just some quick hitters we'll go >> Just some quick hitters we'll go through. And I also want to circle back through. And I also want to circle back through. And I also want to circle back to your point as far as juggling to your point as far as juggling to your point as far as juggling everything and adding all the things. So everything and adding all the things. So everything and adding all the things. So one, what I would say, let's say you're one, what I would say, let's say you're one, what I would say, let's say you're not doing cardio. You've got your base not doing cardio. You've got your base not doing cardio. You've got your base routine, you're training, you got some routine, you're training, you got some routine, you're training, you got some good habits, you're doing no cardio. I good habits, you're doing no cardio. I good habits, you're doing no cardio. I wouldn't mind you starting with this cuz wouldn't mind you starting with this cuz wouldn't mind you starting with this cuz you're going to get some similar you're going to get some similar you're going to get some similar benefits. So it could be I'm not benefits. So it could be I'm not benefits. So it could be I'm not running. I can't get myself to run. I'm running. I can't get myself to run. I'm running. I can't get myself to run. I'm not saying replace it long term, but if not saying replace it long term, but if not saying replace it long term, but if you're not doing anything could be a you're not doing anything could be a you're not doing anything could be a good place to start, but from a general good place to start, but from a general good place to start, but from a general sense of what you said, stepping back, sense of what you said, stepping back, sense of what you said, stepping back, you have your basic routine you have your basic routine you have your basic routine >> and then these are things kind of >> and then these are things kind of >> and then these are things kind of sitting there in your tool belt where sitting there in your tool belt where sitting there in your tool belt where when you can implement them and get some when you can implement them and get some when you can implement them and get some additional benefits and there isn't

18:00additional benefits and there isn't additional benefits and there isn't anything wrong with using this stuff anything wrong with using this stuff anything wrong with using this stuff periodically. You'll get uh you know periodically. You'll get uh you know periodically. You'll get uh you know that benefit in the shorter term as that benefit in the shorter term as that benefit in the shorter term as you're doing them. But some more quick you're doing them. But some more quick you're doing them. But some more quick hit benefits and kind of how to do it. hit benefits and kind of how to do it. hit benefits and kind of how to do it. We'll finish with some protocols. We'll finish with some protocols. We'll finish with some protocols. Sauna does also trigger vaso dilation Sauna does also trigger vaso dilation Sauna does also trigger vaso dilation which expands blood vessels improving which expands blood vessels improving which expands blood vessels improving blood flow which supports cardiovascular blood flow which supports cardiovascular blood flow which supports cardiovascular health. It also elevates plasma volume health. It also elevates plasma volume health. It also elevates plasma volume enhancing stroke volume which is the enhancing stroke volume which is the enhancing stroke volume which is the amount of blood pump or heartbeat amount of blood pump or heartbeat amount of blood pump or heartbeat improving cardiovascular efficiency. It improving cardiovascular efficiency. It improving cardiovascular efficiency. It stimulates nitric oxide production stimulates nitric oxide production stimulates nitric oxide production improving endothelial function improving endothelial function improving endothelial function upregulates brain derived neurotropic upregulates brain derived neurotropic upregulates brain derived neurotropic factor BDNF supporting cognitive factor BDNF supporting cognitive factor BDNF supporting cognitive function and resilience against function and resilience against function and resilience against neurodeenerative diseases. And it does neurodeenerative diseases. And it does neurodeenerative diseases. And it does promote autophagy, your body's process promote autophagy, your body's process promote autophagy, your body's process of cleaning out damaged cells. So you of cleaning out damaged cells. So you of cleaning out damaged cells. So you can do this instead of fasting. Some can do this instead of fasting. Some can do this instead of fasting. Some sciencebacked benefits, reduced risk of sciencebacked benefits, reduced risk of sciencebacked benefits, reduced risk of cardiovascular disease and all-c causeed cardiovascular disease and all-c causeed cardiovascular disease and all-c causeed mortality, lowered blood pressure, mortality, lowered blood pressure, mortality, lowered blood pressure, improved arterial stiffness, improved improved arterial stiffness, improved improved arterial stiffness, improved insulin sensitivity and glucose insulin sensitivity and glucose insulin sensitivity and glucose metabolism, improved muscular recovery metabolism, improved muscular recovery metabolism, improved muscular recovery via circulation and uh metabolite via circulation and uh metabolite via circulation and uh metabolite clearance, and improved mental health clearance, and improved mental health clearance, and improved mental health support via endorphins and post sauna

19:00support via endorphins and post sauna support via endorphins and post sauna parasympathetic dominance. Quick parasympathetic dominance. Quick parasympathetic dominance. Quick protocol explanation. You want to start protocol explanation. You want to start protocol explanation. You want to start if you can get 10 minutes in as you if you can get 10 minutes in as you if you can get 10 minutes in as you build up uh eventually to 15 20 and build up uh eventually to 15 20 and build up uh eventually to 15 20 and potentially up to 30. But the studies potentially up to 30. But the studies potentially up to 30. But the studies done with the incredible benefits were n done with the incredible benefits were n done with the incredible benefits were n four to seven days a week is the huge four to seven days a week is the huge four to seven days a week is the huge benefit you're going to see. But doing benefit you're going to see. But doing benefit you're going to see. But doing any at all is going to be great. Aim for any at all is going to be great. Aim for any at all is going to be great. Aim for 3 to five sessions per week starting 3 to five sessions per week starting 3 to five sessions per week starting out. Again, the target temperature is out. Again, the target temperature is out. Again, the target temperature is 176 to 212. That's degrees Fahrenheit. 176 to 212. That's degrees Fahrenheit. 176 to 212. That's degrees Fahrenheit. And uh if you wanted to do a cold And uh if you wanted to do a cold And uh if you wanted to do a cold shower, a little plunge after, you could shower, a little plunge after, you could shower, a little plunge after, you could benefit uh mixing the benefits of benefit uh mixing the benefits of benefit uh mixing the benefits of contrast therapy. Again, sauna is not contrast therapy. Again, sauna is not contrast therapy. Again, sauna is not just relaxing. I think it's one of the just relaxing. I think it's one of the just relaxing. I think it's one of the most researchbacked longevity tools most researchbacked longevity tools most researchbacked longevity tools available to us today. >> Sometimes Josh and I disagree on things >> Sometimes Josh and I disagree on things and I'm going to give one one prime and I'm going to give one one prime and I'm going to give one one prime example. example. example. As an exercise physiologist, I will not As an exercise physiologist, I will not As an exercise physiologist, I will not support the statement. Personally, support the statement. Personally, support the statement. Personally, >> I didn't say for it. I didn't say >> I didn't say for it. I didn't say >> I didn't say for it. I didn't say >> I knew you knew I was going to come for >> I knew you knew I was going to come for >> I knew you knew I was going to come for this. this. this. >> I knew you knew I was going to come for >> I knew you knew I was going to come for this. But I I I

20:00this. But I I I this. But I I I don't agree. I don't agree. But I here's don't agree. I don't agree. But I here's don't agree. I don't agree. But I here's why. If if you don't if you guys aren't why. If if you don't if you guys aren't why. If if you don't if you guys aren't picking this up yet, Josh had mentioned picking this up yet, Josh had mentioned picking this up yet, Josh had mentioned if you do the sauna instead of cardio, if you do the sauna instead of cardio, if you do the sauna instead of cardio, not that he said to not do cardio, but not that he said to not do cardio, but not that he said to not do cardio, but if you do that, you might have similar if you do that, you might have similar if you do that, you might have similar benefits. My kind of devil's advocate to benefits. My kind of devil's advocate to benefits. My kind of devil's advocate to that is if you are going to sit in the that is if you are going to sit in the that is if you are going to sit in the sauna for 20 minutes and you have time sauna for 20 minutes and you have time sauna for 20 minutes and you have time to sit in the sauna for 20 minutes, then to sit in the sauna for 20 minutes, then to sit in the sauna for 20 minutes, then you have time to go and get in a you have time to go and get in a you have time to go and get in a 20-minute cardio session. I agree with 20-minute cardio session. I agree with 20-minute cardio session. I agree with that. I'm saying for the person who has that. I'm saying for the person who has that. I'm saying for the person who has that and isn't going to do it anyway. If that and isn't going to do it anyway. If that and isn't going to do it anyway. If they're not going to run, they're not they're not going to run, they're not they're not going to run, they're not going to ride the bike, they're not going to ride the bike, they're not going to ride the bike, they're not going to swim, I'm not doing it. I'm not going to swim, I'm not doing it. I'm not going to swim, I'm not doing it. I'm not going to do it. going to do it. going to do it. >> Yeah. Then then this is a tool, a >> Yeah. Then then this is a tool, a >> Yeah. Then then this is a tool, a helpful tool. I don't think it's a helpful tool. I don't think it's a helpful tool. I don't think it's a apples to apples substitute, but it's apples to apples substitute, but it's apples to apples substitute, but it's something that could benefit your something that could benefit your something that could benefit your health, but I would not recommend not health, but I would not recommend not health, but I would not recommend not doing cardio in lie of sauna or sauna. doing cardio in lie of sauna or sauna. doing cardio in lie of sauna or sauna. >> So, you're not you're not disagreeing >> So, you're not you're not disagreeing >> So, you're not you're not disagreeing with me. You're spinning my waist. with me. You're spinning my waist. with me. You're spinning my waist. >> No, I am. >> No, I am. >> No, I am. >> You're not disagreeing with me. We're

21:00>> You're not disagreeing with me. We're >> You're not disagreeing with me. We're saying the same thing. I agree with you saying the same thing. I agree with you saying the same thing. I agree with you either. either. either. >> I agree with you. I agree with you. You >> I agree with you. I agree with you. You >> I agree with you. I agree with you. You should be doing cardio. If you are just should be doing cardio. If you are just should be doing cardio. If you are just the person who says, "I'm not doing it." the person who says, "I'm not doing it." the person who says, "I'm not doing it." This is better than nothing. This is This is better than nothing. This is This is better than nothing. This is better than not doing anything. better than not doing anything. better than not doing anything. >> I can agree with that. I can agree with >> I can agree with that. I can agree with >> I can agree with that. I can agree with it being better than nothing. I disagree it being better than nothing. I disagree it being better than nothing. I disagree with it being a substitute. with it being a substitute. with it being a substitute. >> Never said that. >> Never said that. >> Never said that. >> Let's ask the people. Let us know. Just >> Let's ask the people. Let us know. Just >> Let's ask the people. Let us know. Just we'll play we'll play it back. We'll we'll play we'll play it back. We'll we'll play we'll play it back. We'll play it back. play it back. play it back. >> I wish we could put a poll up on Spotify >> I wish we could put a poll up on Spotify >> I wish we could put a poll up on Spotify where people could vote. I don't think where people could vote. I don't think where people could vote. I don't think they could. I don't think you can. they could. I don't think you can. they could. I don't think you can. >> We can just listen to this episode after >> We can just listen to this episode after >> We can just listen to this episode after it goes up. We'll go back to this. it goes up. We'll go back to this. it goes up. We'll go back to this. >> Comment and let us know. Okay. Can we >> Comment and let us know. Okay. Can we >> Comment and let us know. Okay. Can we dive into red light? dive into red light? dive into red light? >> Take it away. >> Take it away. >> Take it away. >> Okay. So, red light therapy, also known >> Okay. So, red light therapy, also known >> Okay. So, red light therapy, also known as lowle laser therapy or as lowle laser therapy or as lowle laser therapy or photobiomodulation. photobiomodulation. photobiomodulation. Thank god we just call it red light Thank god we just call it red light Thank god we just call it red light instead. It involves exposing the skin instead. It involves exposing the skin instead. It involves exposing the skin to low wavelengths of red or near to low wavelengths of red or near to low wavelengths of red or near infrared light. um typically around 600 infrared light. um typically around 600 infrared light. um typically around 600 to a,000 uh what is it like

22:00to a,000 uh what is it like to a,000 uh what is it like >> nanometers? >> nanometers? >> nanometers? >> Yeah, something nm nanometers. So, it's >> Yeah, something nm nanometers. So, it's >> Yeah, something nm nanometers. So, it's been touted probably as you guys have been touted probably as you guys have been touted probably as you guys have heard from everything from skin heard from everything from skin heard from everything from skin rejuvenation to improved recovery to fat rejuvenation to improved recovery to fat rejuvenation to improved recovery to fat loss and enhanced mitochondrial loss and enhanced mitochondrial loss and enhanced mitochondrial function. So, let's uh kind of first and function. So, let's uh kind of first and function. So, let's uh kind of first and foremost break down what the evidence foremost break down what the evidence foremost break down what the evidence does show. You all know that I'm big on does show. You all know that I'm big on does show. You all know that I'm big on like, hey, is this evidence-based? So, I like, hey, is this evidence-based? So, I like, hey, is this evidence-based? So, I could get a little bit more into the could get a little bit more into the could get a little bit more into the weeds in a minute, but I'm going to give weeds in a minute, but I'm going to give weeds in a minute, but I'm going to give you a first and foremost overview of the you a first and foremost overview of the you a first and foremost overview of the evidence that we do and don't have. So, evidence that we do and don't have. So, evidence that we do and don't have. So, for skin health, the evidence is pretty for skin health, the evidence is pretty for skin health, the evidence is pretty strong. Rejuvenation, acne, wrinkles, strong. Rejuvenation, acne, wrinkles, strong. Rejuvenation, acne, wrinkles, wound healing, and I would say that's wound healing, and I would say that's wound healing, and I would say that's been mostly where I've seen people talk been mostly where I've seen people talk been mostly where I've seen people talk about really positive success stories. about really positive success stories. about really positive success stories. I'm curious, Josh, what you've heard I'm curious, Josh, what you've heard I'm curious, Josh, what you've heard anecdotally from people. I've seen anecdotally from people. I've seen anecdotally from people. I've seen people put it on like bad burns or like people put it on like bad burns or like people put it on like bad burns or like cuts that were open and things like cuts that were open and things like cuts that were open and things like that. But I've heard very good things that. But I've heard very good things that. But I've heard very good things about wound healing specifically and about wound healing specifically and about wound healing specifically and skin health. Pain and inflammation. We skin health. Pain and inflammation. We skin health. Pain and inflammation. We have pretty moderate to strong evidence have pretty moderate to strong evidence have pretty moderate to strong evidence on especially joint pain or chronic

23:00on especially joint pain or chronic on especially joint pain or chronic pain. That's what's peing my interest pain. That's what's peing my interest pain. That's what's peing my interest the most with my neck pain. I'm curious the most with my neck pain. I'm curious the most with my neck pain. I'm curious if I could just blast some red light on if I could just blast some red light on if I could just blast some red light on that and that will maybe help my neck. that and that will maybe help my neck. that and that will maybe help my neck. Exercise recovery dose dependent maybe Exercise recovery dose dependent maybe Exercise recovery dose dependent maybe some small effects. Data is kind of some small effects. Data is kind of some small effects. Data is kind of still emerging on that in terms of still emerging on that in terms of still emerging on that in terms of evidence. Hair regrowth. I've seen evidence. Hair regrowth. I've seen evidence. Hair regrowth. I've seen people start to do like these like red people start to do like these like red people start to do like these like red light helmets. Have you seen those? light helmets. Have you seen those? light helmets. Have you seen those? >> Caps. Yeah. >> Caps. Yeah. >> Caps. Yeah. >> Yeah. Like caps and helmets and the face >> Yeah. Like caps and helmets and the face >> Yeah. Like caps and helmets and the face masks. masks. masks. >> Yep. Yep. So, hair regrowth that seems >> Yep. Yep. So, hair regrowth that seems >> Yep. Yep. So, hair regrowth that seems pretty mixed in terms of evidence. It pretty mixed in terms of evidence. It pretty mixed in terms of evidence. It may help with thinning hair. Um but may help with thinning hair. Um but may help with thinning hair. Um but again, evidence there is mixed. Fat again, evidence there is mixed. Fat again, evidence there is mixed. Fat loss, super weak data. Yeah, nothing loss, super weak data. Yeah, nothing loss, super weak data. Yeah, nothing crazy there. Mood and cognition, crazy there. Mood and cognition, crazy there. Mood and cognition, evidence is still kind of early, needs evidence is still kind of early, needs evidence is still kind of early, needs more evidence. Not a whole lot there. more evidence. Not a whole lot there. more evidence. Not a whole lot there. Um, and then the last one that is a Um, and then the last one that is a Um, and then the last one that is a pretty heavy claim is, you know, red pretty heavy claim is, you know, red pretty heavy claim is, you know, red light being great for your hormones or light being great for your hormones or light being great for your hormones or your testosterone. And as far as I could your testosterone. And as far as I could your testosterone. And as far as I could find that was completely unfounded. find that was completely unfounded. find that was completely unfounded. There is no reliable evidence on that. There is no reliable evidence on that. There is no reliable evidence on that. And I think what happens sometimes with And I think what happens sometimes with And I think what happens sometimes with these is people start to theorize claims

24:00these is people start to theorize claims these is people start to theorize claims like, oh well, if it's good for this, like, oh well, if it's good for this, like, oh well, if it's good for this, like, oh, well, if it's good for like, oh, well, if it's good for like, oh, well, if it's good for inflammation, then it must also be good inflammation, then it must also be good inflammation, then it must also be good for hormones. So, I think that's kind of for hormones. So, I think that's kind of for hormones. So, I think that's kind of what starts to happen with these claims what starts to happen with these claims what starts to happen with these claims is people take what claims there are and is people take what claims there are and is people take what claims there are and find the strong evidence for that and find the strong evidence for that and find the strong evidence for that and then try to connect that to something then try to connect that to something then try to connect that to something else because the body is systemic. Like, else because the body is systemic. Like, else because the body is systemic. Like, I get where those things come from, but I get where those things come from, but I get where those things come from, but we can't just theorize claims. So, yeah. we can't just theorize claims. So, yeah. we can't just theorize claims. So, yeah. So, let's back up a little bit. For skin So, let's back up a little bit. For skin So, let's back up a little bit. For skin health and wound healing, the reason health and wound healing, the reason health and wound healing, the reason that that might happen is because the that that might happen is because the that that might happen is because the red light can help to stimulate collagen red light can help to stimulate collagen red light can help to stimulate collagen production. We hear a lot about collagen production. We hear a lot about collagen production. We hear a lot about collagen and people taking collagen. So, the fact and people taking collagen. So, the fact and people taking collagen. So, the fact that we can kind of internally stimulate that we can kind of internally stimulate that we can kind of internally stimulate collagen production seems really collagen production seems really collagen production seems really helpful, improve the skin texture, helpful, improve the skin texture, helpful, improve the skin texture, reduce fine lines, and it's also kind of reduce fine lines, and it's also kind of reduce fine lines, and it's also kind of clinically being used for psoriasis, clinically being used for psoriasis, clinically being used for psoriasis, acne wounds. Um, I would love to I would acne wounds. Um, I would love to I would acne wounds. Um, I would love to I would love to ask a dermatologist about this love to ask a dermatologist about this love to ask a dermatologist about this to see if it's something that they're to see if it's something that they're to see if it's something that they're like regularly using in practice or like regularly using in practice or like regularly using in practice or suggesting that their patients are using suggesting that their patients are using suggesting that their patients are using in practice.

25:00in practice. in practice. >> It's interesting you brought up the acne >> It's interesting you brought up the acne >> It's interesting you brought up the acne thing. I when I was looking at the face thing. I when I was looking at the face thing. I when I was looking at the face masks for it, there were certain ones masks for it, there were certain ones masks for it, there were certain ones that had different lights, different that had different lights, different that had different lights, different patterns, different I think they patterns, different I think they patterns, different I think they actually went through cycles, certain actually went through cycles, certain actually went through cycles, certain things for for different purposes. So, things for for different purposes. So, things for for different purposes. So, the acne one I believe was a blue light the acne one I believe was a blue light the acne one I believe was a blue light >> that actually switched over to a blue >> that actually switched over to a blue >> that actually switched over to a blue light or it might have been I think I light or it might have been I think I light or it might have been I think I think it was blue. Um, so I'm I'm think it was blue. Um, so I'm I'm think it was blue. Um, so I'm I'm interested like is is this uh kind of a interested like is is this uh kind of a interested like is is this uh kind of a general blanket across all these general blanket across all these general blanket across all these benefits or are there different settings benefits or are there different settings benefits or are there different settings to achieve different things? And also to achieve different things? And also to achieve different things? And also even go back to like your Costco example even go back to like your Costco example even go back to like your Costco example or question on the saunas. or question on the saunas. or question on the saunas. >> I also get scheved out like can I just >> I also get scheved out like can I just >> I also get scheved out like can I just go buy one of these anywhere? like it's go buy one of these anywhere? like it's go buy one of these anywhere? like it's a light. Like is it actually red light a light. Like is it actually red light a light. Like is it actually red light or do they put a red filter bulb over or do they put a red filter bulb over or do they put a red filter bulb over >> a regular light and you're spending 500 >> a regular light and you're spending 500 >> a regular light and you're spending 500 bucks or a,000 bucks or thousands bucks or a,000 bucks or thousands bucks or a,000 bucks or thousands depending on if you're getting a panel depending on if you're getting a panel depending on if you're getting a panel or whatever. So this is one of those or whatever. So this is one of those or whatever. So this is one of those that seems to be easy to that seems to be easy to that seems to be easy to >> artificially replicate which is why I >> artificially replicate which is why I >> artificially replicate which is why I haven't been all in on one and you got haven't been all in on one and you got haven't been all in on one and you got to find a reput reputable company. But

26:00to find a reput reputable company. But to find a reput reputable company. But very very curious about this one. very very curious about this one. very very curious about this one. >> Yeah, I agree. I agree. I think the pain >> Yeah, I agree. I agree. I think the pain >> Yeah, I agree. I agree. I think the pain and inflammation standpoint intrigues me and inflammation standpoint intrigues me and inflammation standpoint intrigues me the most. And also like if I didn't have the most. And also like if I didn't have the most. And also like if I didn't have to get Botox and I could just redlight to get Botox and I could just redlight to get Botox and I could just redlight my face and that would take care of my my face and that would take care of my my face and that would take care of my skin without having to um inject poison skin without having to um inject poison skin without having to um inject poison into my forehead. That that's into my forehead. That that's into my forehead. That that's >> my next question for you. Is it fine >> my next question for you. Is it fine >> my next question for you. Is it fine lines or is it wrinkles? Because you lines or is it wrinkles? Because you lines or is it wrinkles? Because you said it two different ways. So I'm said it two different ways. So I'm said it two different ways. So I'm curious. curious. curious. >> When I have Botox, it's fine lines. When >> When I have Botox, it's fine lines. When >> When I have Botox, it's fine lines. When I don't have Botox, it is straight up I don't have Botox, it is straight up I don't have Botox, it is straight up deep craters in my forehead. But yeah, I deep craters in my forehead. But yeah, I deep craters in my forehead. But yeah, I would say the the skin part is really would say the the skin part is really would say the the skin part is really intriguing to me. It's funny. Even the intriguing to me. It's funny. Even the intriguing to me. It's funny. Even the skin stuff like I don't know if if I skin stuff like I don't know if if I skin stuff like I don't know if if I don't know if Kai or Cora anyone in your don't know if Kai or Cora anyone in your don't know if Kai or Cora anyone in your in your family has had this but both my in your family has had this but both my in your family has had this but both my girls get really bad um like keratossis girls get really bad um like keratossis girls get really bad um like keratossis polaris on their arms like really really polaris on their arms like really really polaris on their arms like really really bumpy arms and like both of them have bumpy arms and like both of them have bumpy arms and like both of them have super super sensitive skin and um like super super sensitive skin and um like super super sensitive skin and um like super dry super sensitive and I always super dry super sensitive and I always super dry super sensitive and I always wonder like would something like this wonder like would something like this wonder like would something like this like their skin like their skin like their skin >> so anyway pain and inflammation this is >> so anyway pain and inflammation this is >> so anyway pain and inflammation this is the other part that's really intriguing the other part that's really intriguing the other part that's really intriguing to me so evidence does support a red

27:00to me so evidence does support a red to me so evidence does support a red light therapy be used for joint pain, light therapy be used for joint pain, light therapy be used for joint pain, tendonitis, osteoarthritis, muscle tendonitis, osteoarthritis, muscle tendonitis, osteoarthritis, muscle soreness in some capacity. It may also soreness in some capacity. It may also soreness in some capacity. It may also reduce inflammatory cytoines and reduce inflammatory cytoines and reduce inflammatory cytoines and increase local circulation um and has increase local circulation um and has increase local circulation um and has even been shown to be helpful in even been shown to be helpful in even been shown to be helpful in reducing pain in temporal mandibular reducing pain in temporal mandibular reducing pain in temporal mandibular disorders, neck pain, hint hint weekly disorders, neck pain, hint hint weekly disorders, neck pain, hint hint weekly for any podcast listeners who know my for any podcast listeners who know my for any podcast listeners who know my neck is janky, and even fibromyalgia. So neck is janky, and even fibromyalgia. So neck is janky, and even fibromyalgia. So that is very interesting to me. like that is very interesting to me. like that is very interesting to me. like used for chronic pain or localized pain used for chronic pain or localized pain used for chronic pain or localized pain in a specific spot or even injury in a specific spot or even injury in a specific spot or even injury recovery. I think that is that is that recovery. I think that is that is that recovery. I think that is that is that piques my interest more than anything. I piques my interest more than anything. I piques my interest more than anything. I just think that's so interesting. So just think that's so interesting. So just think that's so interesting. So when we talk about modulating like when we talk about modulating like when we talk about modulating like inflammatory cytoines that means that inflammatory cytoines that means that inflammatory cytoines that means that we're basically reducing chronic we're basically reducing chronic we're basically reducing chronic inflammation, stimulating fibroblast, inflammation, stimulating fibroblast, inflammation, stimulating fibroblast, enhancing collagen collagen production, enhancing collagen collagen production, enhancing collagen collagen production, that's what's helping with that injury that's what's helping with that injury that's what's helping with that injury healing or wound healing. So, there are healing or wound healing. So, there are healing or wound healing. So, there are definitely some interesting cellular definitely some interesting cellular definitely some interesting cellular effects of this, which again just kind

28:00effects of this, which again just kind effects of this, which again just kind of piques my interest. And from what I of piques my interest. And from what I of piques my interest. And from what I could tell, there's not many downsides. could tell, there's not many downsides. could tell, there's not many downsides. Like, I'm not not super opposed to the Like, I'm not not super opposed to the Like, I'm not not super opposed to the trendy things that are kind of buzzwordy trendy things that are kind of buzzwordy trendy things that are kind of buzzwordy and whatnot if they're not going to do and whatnot if they're not going to do and whatnot if they're not going to do any harm. It's when you start any harm. It's when you start any harm. It's when you start introducing introducing introducing um you know, these buzzwordy modalities um you know, these buzzwordy modalities um you know, these buzzwordy modalities and whatever that could actually and whatever that could actually and whatever that could actually potentially cause harm. As far as I potentially cause harm. As far as I potentially cause harm. As far as I could tell, this is not causing harm to could tell, this is not causing harm to could tell, this is not causing harm to anyone. And that's where I kind of am anyone. And that's where I kind of am anyone. And that's where I kind of am with cold plunge, sauna, whatever. Like, with cold plunge, sauna, whatever. Like, with cold plunge, sauna, whatever. Like, try it. If you like it, great. Daily try it. If you like it, great. Daily try it. If you like it, great. Daily cold plunges will never be my thing. I cold plunges will never be my thing. I cold plunges will never be my thing. I did my one. I proved my point. I'm good did my one. I proved my point. I'm good did my one. I proved my point. I'm good to go. But like, it's not going to hurt to go. But like, it's not going to hurt to go. But like, it's not going to hurt me. So, like, I it's fine. So, yeah. So, me. So, like, I it's fine. So, yeah. So, me. So, like, I it's fine. So, yeah. So, this is this is very this is very this is this is very this is very this is this is very this is very interesting to me. interesting to me. interesting to me. >> Now, you have a few friends who use this >> Now, you have a few friends who use this >> Now, you have a few friends who use this stuff, right? Do they any anecdotally stuff, right? Do they any anecdotally stuff, right? Do they any anecdotally have they told you anything? have they told you anything? have they told you anything? >> For red light specifically? >> For red light specifically? >> For red light specifically? >> Yep. >> Yep. >> Yep. I have seen people talk specifically I have seen people talk specifically I have seen people talk specifically about red light with pain and skin. about red light with pain and skin. about red light with pain and skin. Those I I I feel like are the two most

29:00Those I I I feel like are the two most Those I I I feel like are the two most like prevalent anecdotal claims. And like prevalent anecdotal claims. And like prevalent anecdotal claims. And that is like when I have friends who that is like when I have friends who that is like when I have friends who share about them on Instagram or just in share about them on Instagram or just in share about them on Instagram or just in real life that those are the same things real life that those are the same things real life that those are the same things that they're echoing which is I mean that they're echoing which is I mean that they're echoing which is I mean good in the sense that like that's what good in the sense that like that's what good in the sense that like that's what the evidence is echoing too like what the evidence is echoing too like what the evidence is echoing too like what what evidence we do have in terms of what evidence we do have in terms of what evidence we do have in terms of exercise recovery and performance. I exercise recovery and performance. I exercise recovery and performance. I would say this is a little bit less would say this is a little bit less would say this is a little bit less evidence-based. There's some emerging evidence-based. There's some emerging evidence-based. There's some emerging research here, but not super promising research here, but not super promising research here, but not super promising on red light therapy before and after on red light therapy before and after on red light therapy before and after exercise, it might maybe reduce DOMS. exercise, it might maybe reduce DOMS. exercise, it might maybe reduce DOMS. Um, that's I'm trying to think about Um, that's I'm trying to think about Um, that's I'm trying to think about like from a cellular level of what we like from a cellular level of what we like from a cellular level of what we know about like ATP production and the know about like ATP production and the know about like ATP production and the electron transport chain and even like electron transport chain and even like electron transport chain and even like ROS signaling which can change kind of ROS signaling which can change kind of ROS signaling which can change kind of like cellular responses and oxidative like cellular responses and oxidative like cellular responses and oxidative stress. I'm trying to think about from a stress. I'm trying to think about from a stress. I'm trying to think about from a mechanical standpoint like could it mechanical standpoint like could it mechanical standpoint like could it reduce DOMS cellularly and I'm reduce DOMS cellularly and I'm reduce DOMS cellularly and I'm struggling with the connection there on struggling with the connection there on struggling with the connection there on on one hand I could see it possibly

30:00on one hand I could see it possibly on one hand I could see it possibly being helpful because it is affecting being helpful because it is affecting being helpful because it is affecting things at the cellular level but also things at the cellular level but also things at the cellular level but also kind of sounds like a little bit of a kind of sounds like a little bit of a kind of sounds like a little bit of a stretch but who knows stretch but who knows stretch but who knows >> well there's a couple things that kind >> well there's a couple things that kind >> well there's a couple things that kind of go on both sides of it though I feel of go on both sides of it though I feel of go on both sides of it though I feel like so as far as improving mito like so as far as improving mito like so as far as improving mito mitochondrial function and ATP mitochondrial function and ATP mitochondrial function and ATP production those are beneficial in production those are beneficial in production those are beneficial in regards to performance at the same time regards to performance at the same time regards to performance at the same time and this is where I was like wait if and this is where I was like wait if and this is where I was like wait if it's doing this should it be doing that it's doing this should it be doing that it's doing this should it be doing that if it's reducing inflammation if it's reducing inflammation if it's reducing inflammation significantly like that is one of the significantly like that is one of the significantly like that is one of the drivers of growth is some level of drivers of growth is some level of drivers of growth is some level of inflammation so if it's pushing inflammation so if it's pushing inflammation so if it's pushing performance on one side but it's also performance on one side but it's also performance on one side but it's also >> reducing some triggers for growth on the >> reducing some triggers for growth on the >> reducing some triggers for growth on the other side maybe there's a bit of a wash other side maybe there's a bit of a wash other side maybe there's a bit of a wash which is why we're getting that neutral which is why we're getting that neutral which is why we're getting that neutral data listen if you're tired of the all data listen if you're tired of the all data listen if you're tired of the all or nothing cycles the diet starts Monday or nothing cycles the diet starts Monday or nothing cycles the diet starts Monday the I know what to do I'm just not doing the I know what to do I'm just not doing the I know what to do I'm just not doing it feeling we should probably talk our it feeling we should probably talk our it feeling we should probably talk our one-on-one online coaching isn't just one-on-one online coaching isn't just one-on-one online coaching isn't just about workouts and meal plans It's about about workouts and meal plans It's about about workouts and meal plans It's about building something that actually fits building something that actually fits building something that actually fits your life. No cookie cutter templates, your life. No cookie cutter templates, your life. No cookie cutter templates, no guilt, just real coaching and real no guilt, just real coaching and real no guilt, just real coaching and real results. Plus, we've got a pretty big results. Plus, we've got a pretty big results. Plus, we've got a pretty big team, so we can even pair you with an team, so we can even pair you with an team, so we can even pair you with an expert who actually understands your expert who actually understands your expert who actually understands your lifestyle because they've gone through

31:00lifestyle because they've gone through lifestyle because they've gone through it, too. If that sounds like what you've it, too. If that sounds like what you've it, too. If that sounds like what you've been missing, check out the link in the been missing, check out the link in the been missing, check out the link in the show notes to apply for coaching. Then, show notes to apply for coaching. Then, show notes to apply for coaching. Then, we'll send you the link to book a free, we'll send you the link to book a free, we'll send you the link to book a free, no obligation consult call with our no obligation consult call with our no obligation consult call with our team. There are no hard closes. We won't team. There are no hard closes. We won't team. There are no hard closes. We won't even take your credit card over the even take your credit card over the even take your credit card over the phone. You'll get the details to sign up phone. You'll get the details to sign up phone. You'll get the details to sign up on your own time. And more good news, we on your own time. And more good news, we on your own time. And more good news, we are in fact qualified for HSA FSA are in fact qualified for HSA FSA are in fact qualified for HSA FSA reimbursement. One last thing, we even reimbursement. One last thing, we even reimbursement. One last thing, we even offer a 30-day money back guarantee, so offer a 30-day money back guarantee, so offer a 30-day money back guarantee, so you have nothing to lose. What are you you have nothing to lose. What are you you have nothing to lose. What are you waiting for? Spots are limited, so apply waiting for? Spots are limited, so apply waiting for? Spots are limited, so apply today. All right, let's get back to the today. All right, let's get back to the today. All right, let's get back to the show. show. show. >> Right. Right. I agree. So, and I think >> Right. Right. I agree. So, and I think >> Right. Right. I agree. So, and I think that's why it's like, hey, there's some that's why it's like, hey, there's some that's why it's like, hey, there's some emerging data here, but it's not super emerging data here, but it's not super emerging data here, but it's not super promising yet that it, you know, can promising yet that it, you know, can promising yet that it, you know, can potentially enhance recovery or enhance potentially enhance recovery or enhance potentially enhance recovery or enhance performance. From what I have seen, it performance. From what I have seen, it performance. From what I have seen, it is very dose and context dependent. And is very dose and context dependent. And is very dose and context dependent. And the reason that it's kind of like, hey, the reason that it's kind of like, hey, the reason that it's kind of like, hey, mixed results here, is because the mixed results here, is because the mixed results here, is because the results are varying a lot based on the results are varying a lot based on the results are varying a lot based on the dose of the red light therapy in the dose of the red light therapy in the dose of the red light therapy in the context in which it's being used, like context in which it's being used, like context in which it's being used, like before exercise versus after exercise.

32:00before exercise versus after exercise. before exercise versus after exercise. Again, with hair growth, mixed and Again, with hair growth, mixed and Again, with hair growth, mixed and preliminary data, some studies are preliminary data, some studies are preliminary data, some studies are showing improved hair density in people showing improved hair density in people showing improved hair density in people with androgenic alopecia, so like male with androgenic alopecia, so like male with androgenic alopecia, so like male female pattern baldness. It is believed female pattern baldness. It is believed female pattern baldness. It is believed potentially to stimulate follicular potentially to stimulate follicular potentially to stimulate follicular activity via again those mitochondrial activity via again those mitochondrial activity via again those mitochondrial pathways. There are some smallcale pathways. There are some smallcale pathways. There are some smallcale studies that show promise, but I would studies that show promise, but I would studies that show promise, but I would argue that a little bit more robust argue that a little bit more robust argue that a little bit more robust research is needed there. Fat loss, body research is needed there. Fat loss, body research is needed there. Fat loss, body contouring. I haven't heard these claims contouring. I haven't heard these claims contouring. I haven't heard these claims a ton, but when I was researching this, a ton, but when I was researching this, a ton, but when I was researching this, it seemed like that was one of the it seemed like that was one of the it seemed like that was one of the proposed buzzy things that people were proposed buzzy things that people were proposed buzzy things that people were claiming red light would do. No, just claiming red light would do. No, just claiming red light would do. No, just just no. No. limited data, inconsistent just no. No. limited data, inconsistent just no. No. limited data, inconsistent evidence. We know that fat loss, we need evidence. We know that fat loss, we need evidence. We know that fat loss, we need a deficit. Putting some red light on a deficit. Putting some red light on a deficit. Putting some red light on your skin is not going to cause inherent your skin is not going to cause inherent your skin is not going to cause inherent fat loss. I would argue most people who fat loss. I would argue most people who fat loss. I would argue most people who are potentially doing red light therapy are potentially doing red light therapy are potentially doing red light therapy are also maybe dieting, taking better are also maybe dieting, taking better are also maybe dieting, taking better care of themselves, exercising more, care of themselves, exercising more, care of themselves, exercising more, etc. And then we're quick to be like, it etc. And then we're quick to be like, it etc. And then we're quick to be like, it must be the red light therapy and not

33:00must be the red light therapy and not must be the red light therapy and not the deficit, the exercise, the movement, the deficit, the exercise, the movement, the deficit, the exercise, the movement, the being more health consscious, etc. the being more health consscious, etc. the being more health consscious, etc. So evidence is weak or lacking with So evidence is weak or lacking with So evidence is weak or lacking with systemic fat loss, with major hormonal systemic fat loss, with major hormonal systemic fat loss, with major hormonal changes, with any kind of significant, changes, with any kind of significant, changes, with any kind of significant, let's say, boost in testosterone in men let's say, boost in testosterone in men let's say, boost in testosterone in men or women. Um, and uh, yeah, a lot of or women. Um, and uh, yeah, a lot of or women. Um, and uh, yeah, a lot of times I think those claims get made by times I think those claims get made by times I think those claims get made by companies selling their devices with not companies selling their devices with not companies selling their devices with not much support. Kind of to come back to much support. Kind of to come back to much support. Kind of to come back to what Josh was saying, like you do need what Josh was saying, like you do need what Josh was saying, like you do need to find a brand that you know and trust. to find a brand that you know and trust. to find a brand that you know and trust. I cannot suggest any at this point cuz I cannot suggest any at this point cuz I cannot suggest any at this point cuz I'm not using any. Maybe we could get I'm not using any. Maybe we could get I'm not using any. Maybe we could get back to you on that because our interest back to you on that because our interest back to you on that because our interest is definitely peaked. But yeah, theory is definitely peaked. But yeah, theory is definitely peaked. But yeah, theory >> looked into I can give some numbers, >> looked into I can give some numbers, >> looked into I can give some numbers, >> some names. Mito red and juvie. J O O V >> some names. Mito red and juvie. J O O V >> some names. Mito red and juvie. J O O V Y. Y. Y. >> I've heard of juvie. I haven't heard of >> I've heard of juvie. I haven't heard of >> I've heard of juvie. I haven't heard of the other one. the other one. the other one. >> Mito red, I think, like the playoff >> Mito red, I think, like the playoff >> Mito red, I think, like the playoff mitochondria potentially. mitochondria potentially. mitochondria potentially. >> Yeah. So, we'll get back to you on that >> Yeah. So, we'll get back to you on that >> Yeah. So, we'll get back to you on that if we find a favorite. But uh to kind of if we find a favorite. But uh to kind of if we find a favorite. But uh to kind of wrap things up here, the theory is that wrap things up here, the theory is that wrap things up here, the theory is that red and near infrared light uh can

34:00red and near infrared light uh can red and near infrared light uh can penetrate a few millimeters into the penetrate a few millimeters into the penetrate a few millimeters into the skin and tissue. It's then absorbed by skin and tissue. It's then absorbed by skin and tissue. It's then absorbed by the cytochrome C oxidase um which is the cytochrome C oxidase um which is the cytochrome C oxidase um which is something in your mitochondria and then something in your mitochondria and then something in your mitochondria and then can boost ATP production which is can boost ATP production which is can boost ATP production which is essentially energy and modulate essentially energy and modulate essentially energy and modulate inflammation, oxidative stress and maybe inflammation, oxidative stress and maybe inflammation, oxidative stress and maybe even gene expression. But how much of even gene expression. But how much of even gene expression. But how much of that translates into meaningful outcomes that translates into meaningful outcomes that translates into meaningful outcomes in people is going to depend on the in people is going to depend on the in people is going to depend on the wavelength that you're using, the dosage wavelength that you're using, the dosage wavelength that you're using, the dosage that you're using, the duration and the that you're using, the duration and the that you're using, the duration and the frequency that you're using, and even frequency that you're using, and even frequency that you're using, and even the distance from like how far you're the distance from like how far you're the distance from like how far you're holding it to the skin. So, a lot of holding it to the skin. So, a lot of holding it to the skin. So, a lot of atome devices don't always disclose atome devices don't always disclose atome devices don't always disclose their actual output and can be their actual output and can be their actual output and can be underpowered and you might not be underpowered and you might not be underpowered and you might not be getting those benefits. So again, coming getting those benefits. So again, coming getting those benefits. So again, coming back to researching a brand, finding a back to researching a brand, finding a back to researching a brand, finding a brand that you know and trust. But yeah, brand that you know and trust. But yeah, brand that you know and trust. But yeah, it uh it definitely seems intriguing. it uh it definitely seems intriguing. it uh it definitely seems intriguing. More energy, less inflammation, better More energy, less inflammation, better More energy, less inflammation, better skin health, less pain. I mean, I'm skin health, less pain. I mean, I'm skin health, less pain. I mean, I'm intrigued. I would like to intrigued. I would like to intrigued. I would like to >> intrigued as well.

35:00>> intrigued as well. >> intrigued as well. >> I would like to implement it and see if >> I would like to implement it and see if >> I would like to implement it and see if I notice a difference. I notice a difference. I notice a difference. >> Absolutely. As far as how-tos, um, using >> Absolutely. As far as how-tos, um, using >> Absolutely. As far as how-tos, um, using a panel or a handheld device, keeping a panel or a handheld device, keeping a panel or a handheld device, keeping it, you know, 6 to 12 inches from your it, you know, 6 to 12 inches from your it, you know, 6 to 12 inches from your skin, exposing each area for 10 to 15 skin, exposing each area for 10 to 15 skin, exposing each area for 10 to 15 minutes, and doing this four, five, six, minutes, and doing this four, five, six, minutes, and doing this four, five, six, potentially daily, four to five, six, potentially daily, four to five, six, potentially daily, four to five, six, seven days a week. Um, yeah. So, if you seven days a week. Um, yeah. So, if you seven days a week. Um, yeah. So, if you want to sponsor the show and you are a want to sponsor the show and you are a want to sponsor the show and you are a red light company, red light company, red light company, >> fearless, >> fearless, >> fearless, >> we would all we would all like devices. >> we would all we would all like devices. >> we would all we would all like devices. >> All right, guys. Our third Yeah. Our >> All right, guys. Our third Yeah. Our >> All right, guys. Our third Yeah. Our third section. There's actually a bit to third section. There's actually a bit to third section. There's actually a bit to unpack here. We got a few different unpack here. We got a few different unpack here. We got a few different sections in this section of oxygen sections in this section of oxygen sections in this section of oxygen deprivation. So, we are going to cruise deprivation. So, we are going to cruise deprivation. So, we are going to cruise through this part and try to keep it through this part and try to keep it through this part and try to keep it interesting as we fly by. But what is interesting as we fly by. But what is interesting as we fly by. But what is it? Hypoxia training involves it? Hypoxia training involves it? Hypoxia training involves restricting oxygen to simulate high restricting oxygen to simulate high restricting oxygen to simulate high alitude conditions. So, methods could alitude conditions. So, methods could alitude conditions. So, methods could include altitude tents, training masks, include altitude tents, training masks, include altitude tents, training masks, breath holds, and intermittent hypoxic breath holds, and intermittent hypoxic breath holds, and intermittent hypoxic training. Now, depending on when you're training. Now, depending on when you're training. Now, depending on when you're doing certain things, there are four doing certain things, there are four doing certain things, there are four different benefits.

36:00different benefits. different benefits. Typically, we're not going to recommend Typically, we're not going to recommend Typically, we're not going to recommend the training mask like during training the training mask like during training the training mask like during training because that's really when you want to because that's really when you want to because that's really when you want to take advantage of the benefits of this take advantage of the benefits of this take advantage of the benefits of this altitude training. There's this altitude training. There's this altitude training. There's this protocol, I believe it's called live protocol, I believe it's called live protocol, I believe it's called live high, train low. So, like if you slept high, train low. So, like if you slept high, train low. So, like if you slept in the altitude tent, you adapt during in the altitude tent, you adapt during in the altitude tent, you adapt during that longer period of oxygen deprivation that longer period of oxygen deprivation that longer period of oxygen deprivation while you're sleeping. you come back to while you're sleeping. you come back to while you're sleeping. you come back to the real world down at sea level, train the real world down at sea level, train the real world down at sea level, train at that with those extra red blood red at that with those extra red blood red at that with those extra red blood red blood cells and get some performance blood cells and get some performance blood cells and get some performance benefits versus actually restricting benefits versus actually restricting benefits versus actually restricting your performance if you are deprived your performance if you are deprived your performance if you are deprived during your training. Some benefits to during your training. Some benefits to during your training. Some benefits to it, but considerably less or it, but considerably less or it, but considerably less or substantially different than the live substantially different than the live substantially different than the live high train low methodology. But how it high train low methodology. But how it high train low methodology. But how it works, we're going to say some big words works, we're going to say some big words works, we're going to say some big words here, try to get them all in. Hypoxia here, try to get them all in. Hypoxia here, try to get them all in. Hypoxia triggers hypoxy inducible factor 1 triggers hypoxy inducible factor 1 triggers hypoxy inducible factor 1 alpha. This initiates the the production alpha. This initiates the the production alpha. This initiates the the production of arythropoatin of arythropoatin of arythropoatin stimulating red blood cell formation. Uh stimulating red blood cell formation. Uh stimulating red blood cell formation. Uh this enhances angioenesis which is the this enhances angioenesis which is the this enhances angioenesis which is the formation of new blood cells. It can formation of new blood cells. It can formation of new blood cells. It can stimulate mitochondrial biogenesis

37:00stimulate mitochondrial biogenesis stimulate mitochondrial biogenesis increasing mitochondrial density. Again increasing mitochondrial density. Again increasing mitochondrial density. Again these are our the powerhouse of our these are our the powerhouse of our these are our the powerhouse of our cells helping with energy promoting the cells helping with energy promoting the cells helping with energy promoting the release of stem cells for tissue repair release of stem cells for tissue repair release of stem cells for tissue repair and regeneration. Potential increases in and regeneration. Potential increases in and regeneration. Potential increases in vascular endothelial growth factor VEGF. vascular endothelial growth factor VEGF. vascular endothelial growth factor VEGF. potential to enhance insulin sensitivity potential to enhance insulin sensitivity potential to enhance insulin sensitivity and glucose uptake, improving oxidative and glucose uptake, improving oxidative and glucose uptake, improving oxidative enzyme activity, making muscles more enzyme activity, making muscles more enzyme activity, making muscles more efficient, and boosting production of efficient, and boosting production of efficient, and boosting production of nitric oxide to support vascular health. nitric oxide to support vascular health. nitric oxide to support vascular health. This is specifically for the IHT, the This is specifically for the IHT, the This is specifically for the IHT, the intermittent hypoxia training. So again, intermittent hypoxia training. So again, intermittent hypoxia training. So again, first of the subsections that we're first of the subsections that we're first of the subsections that we're diving into with this. How to do it? diving into with this. How to do it? diving into with this. How to do it? That would include four to six cycles of That would include four to six cycles of That would include four to six cycles of 5 minutes of low oxygen air. Now, for 5 minutes of low oxygen air. Now, for 5 minutes of low oxygen air. Now, for this protocol specifically, there are this protocol specifically, there are this protocol specifically, there are devices. So, we mentioned the altitude devices. So, we mentioned the altitude devices. So, we mentioned the altitude tents. We mentioned the training masks. tents. We mentioned the training masks. tents. We mentioned the training masks. I suppose you could actually sleep with I suppose you could actually sleep with I suppose you could actually sleep with the training mask if you didn't want to the training mask if you didn't want to the training mask if you didn't want to buy the tent, whichever was more buy the tent, whichever was more buy the tent, whichever was more comfortable. And you're doing about a comfortable. And you're doing about a comfortable. And you're doing about a few sessions of these per week. few sessions of these per week. few sessions of these per week. Alternatively, or the alternatives would Alternatively, or the alternatives would Alternatively, or the alternatives would be the the sleep tent or the the mask.

38:00be the the sleep tent or the the mask. be the the sleep tent or the the mask. Now, one kind of fun aspect to this that Now, one kind of fun aspect to this that Now, one kind of fun aspect to this that we have talked a little bit about in the we have talked a little bit about in the we have talked a little bit about in the past is blood flow restriction training. past is blood flow restriction training. past is blood flow restriction training. And Joel, I know this is one of your And Joel, I know this is one of your And Joel, I know this is one of your areas of expertise. So, if you want to areas of expertise. So, if you want to areas of expertise. So, if you want to kind of explain that a little bit. Um, kind of explain that a little bit. Um, kind of explain that a little bit. Um, it's basically hypoxia but it's basically hypoxia but it's basically hypoxia but >> locally. >> locally. >> locally. >> Localized. Exactly. >> Localized. Exactly. >> Localized. Exactly. >> Yeah. Um, I do just want to come back to >> Yeah. Um, I do just want to come back to >> Yeah. Um, I do just want to come back to training masks real quick because when I training masks real quick because when I training masks real quick because when I first started doing my masters back in first started doing my masters back in first started doing my masters back in like 2015ish, like 2015ish, like 2015ish, 2014, 2015, I feel like that's when the 2014, 2015, I feel like that's when the 2014, 2015, I feel like that's when the altitude training masks were getting altitude training masks were getting altitude training masks were getting really popular. I don't know if you guys really popular. I don't know if you guys really popular. I don't know if you guys were like training at a local gym at were like training at a local gym at were like training at a local gym at that time, but you'd see people like on that time, but you'd see people like on that time, but you'd see people like on the stairmaster with these Bane looking the stairmaster with these Bane looking the stairmaster with these Bane looking >> those ones, they weren't connected. It >> those ones, they weren't connected. It >> those ones, they weren't connected. It was just making it harder to breathe, was just making it harder to breathe, was just making it harder to breathe, right? They weren't connected to a right? They weren't connected to a right? They weren't connected to a machine. machine. machine. >> And that's what I was going to say, like >> And that's what I was going to say, like >> And that's what I was going to say, like that is those suck. Those are not doing that is those suck. Those are not doing that is those suck. Those are not doing anything. Those are not mimicking high anything. Those are not mimicking high anything. Those are not mimicking high altitude. They're just literally making altitude. They're just literally making altitude. They're just literally making it harder for you to breathe. it harder for you to breathe. it harder for you to breathe. >> Um, that is not the same thing as like >> Um, that is not the same thing as like >> Um, that is not the same thing as like what we're talking about here. They do

39:00what we're talking about here. They do what we're talking about here. They do not stimulate high altitude training. not stimulate high altitude training. not stimulate high altitude training. So, I just wanted to I I want to make So, I just wanted to I I want to make So, I just wanted to I I want to make that clarification because that I don't that clarification because that I don't that clarification because that I don't want anyone to go out and buy these want anyone to go out and buy these want anyone to go out and buy these stupid masks. stupid masks. stupid masks. >> Well, I think everyone was wearing those >> Well, I think everyone was wearing those >> Well, I think everyone was wearing those for COVID, too, for COVID, too, for COVID, too, >> when you couldn't go to the gym without >> when you couldn't go to the gym without >> when you couldn't go to the gym without you couldn't work out with a you couldn't work out with a you couldn't work out with a >> bit different. Yeah, you're just Yeah, >> bit different. Yeah, you're just Yeah, >> bit different. Yeah, you're just Yeah, it's they don't lower oxygen pressure it's they don't lower oxygen pressure it's they don't lower oxygen pressure like high altitude does. They just like high altitude does. They just like high altitude does. They just restrict air flow. So, yeah. Anyway, restrict air flow. So, yeah. Anyway, restrict air flow. So, yeah. Anyway, blood flow restriction. And I do think blood flow restriction. And I do think blood flow restriction. And I do think we touched on this in one episode, but we touched on this in one episode, but we touched on this in one episode, but Josh had brought up this morning before Josh had brought up this morning before Josh had brought up this morning before the podcast, I want to dive into hypoxy the podcast, I want to dive into hypoxy the podcast, I want to dive into hypoxy a little bit. And I was like, oh, we can a little bit. And I was like, oh, we can a little bit. And I was like, oh, we can we could touch on BFR with that. So, we could touch on BFR with that. So, we could touch on BFR with that. So, when we talk about hypoxy, we're talking when we talk about hypoxy, we're talking when we talk about hypoxy, we're talking about restricting blood flow. So, if about restricting blood flow. So, if about restricting blood flow. So, if you've heard the previous BFR episode, you've heard the previous BFR episode, you've heard the previous BFR episode, basically what we're doing is adding basically what we're doing is adding basically what we're doing is adding some sort of restraint or cuff to a some sort of restraint or cuff to a some sort of restraint or cuff to a muscle to basically olude blood flow. muscle to basically olude blood flow. muscle to basically olude blood flow. And so when we're doing that, we're And so when we're doing that, we're And so when we're doing that, we're basically getting blood to pull in the basically getting blood to pull in the basically getting blood to pull in the muscle. So we're restricting Venus blood muscle. So we're restricting Venus blood muscle. So we're restricting Venus blood return. So blood that's leaving the

40:00return. So blood that's leaving the return. So blood that's leaving the muscle while only partially limiting the muscle while only partially limiting the muscle while only partially limiting the arterial inflow. So that's kind of arterial inflow. So that's kind of arterial inflow. So that's kind of having this blood pooling effect and it having this blood pooling effect and it having this blood pooling effect and it creates a hypoxic or low oxygen creates a hypoxic or low oxygen creates a hypoxic or low oxygen environment in the muscle. And that kind environment in the muscle. And that kind environment in the muscle. And that kind of hypoxic environment then stimulates of hypoxic environment then stimulates of hypoxic environment then stimulates these anabolic responses. What's these anabolic responses. What's these anabolic responses. What's interesting about BFR particularly is interesting about BFR particularly is interesting about BFR particularly is that you're eliciting this um this that you're eliciting this um this that you're eliciting this um this hypertrophic hypertrophic response or hypertrophic hypertrophic response or hypertrophic hypertrophic response or this anabolic response at a really low this anabolic response at a really low this anabolic response at a really low load. So that's kind of the the biggest load. So that's kind of the the biggest load. So that's kind of the the biggest thing to point out there. You're not thing to point out there. You're not thing to point out there. You're not necessarily getting better effects with necessarily getting better effects with necessarily getting better effects with BFR than you would if you were not using BFR than you would if you were not using BFR than you would if you were not using BFR. It's that you can train at a much BFR. It's that you can train at a much BFR. It's that you can train at a much lower load using BFR and potentially get lower load using BFR and potentially get lower load using BFR and potentially get those same effects. So again, you'd see those same effects. So again, you'd see those same effects. So again, you'd see similar like hypertrophy gains with low similar like hypertrophy gains with low similar like hypertrophy gains with low loads than you would see but with higher loads than you would see but with higher loads than you would see but with higher loads and no BFR. Does that make sense? loads and no BFR. Does that make sense? loads and no BFR. Does that make sense? Okay, trying not to confuse anyone Okay, trying not to confuse anyone Okay, trying not to confuse anyone there. So with that with that hypoxic there. So with that with that hypoxic there. So with that with that hypoxic state and with kind of the physiology state and with kind of the physiology state and with kind of the physiology behind BFR, the three kind of main

41:00behind BFR, the three kind of main behind BFR, the three kind of main components there are metabolic stress, components there are metabolic stress, components there are metabolic stress, cellular signaling and fiber cellular signaling and fiber cellular signaling and fiber recruitment. So the restriction in blood recruitment. So the restriction in blood recruitment. So the restriction in blood flow is increasing the accumulation of flow is increasing the accumulation of flow is increasing the accumulation of different metabolites like lactate and different metabolites like lactate and different metabolites like lactate and hydrogen ions in the muscle. And then hydrogen ions in the muscle. And then hydrogen ions in the muscle. And then that metabolic stress acts as a stimulus that metabolic stress acts as a stimulus that metabolic stress acts as a stimulus for muscle growth by increasing growth for muscle growth by increasing growth for muscle growth by increasing growth hormone and some other metabolic and and hormone and some other metabolic and and hormone and some other metabolic and and hormones there. And then also makes a hormones there. And then also makes a hormones there. And then also makes a difference in muscle fiber recruitment. difference in muscle fiber recruitment. difference in muscle fiber recruitment. The other piece there is that the low The other piece there is that the low The other piece there is that the low oxygen kind of tension that's happening oxygen kind of tension that's happening oxygen kind of tension that's happening and the metabolic buildup that's and the metabolic buildup that's and the metabolic buildup that's happening when we're pulling blood in happening when we're pulling blood in happening when we're pulling blood in the muscle with BFR, it can also the muscle with BFR, it can also the muscle with BFR, it can also activate signaling pathways like mTor, activate signaling pathways like mTor, activate signaling pathways like mTor, which is basically central to protein which is basically central to protein which is basically central to protein synthesis and hypertrophy. And then with synthesis and hypertrophy. And then with synthesis and hypertrophy. And then with fiber recruitment, normally we need a fiber recruitment, normally we need a fiber recruitment, normally we need a really high load to recruit fast twitch really high load to recruit fast twitch really high load to recruit fast twitch muscle fibers. But because BFR causes muscle fibers. But because BFR causes muscle fibers. But because BFR causes kind of earlier fatigue in those slow kind of earlier fatigue in those slow kind of earlier fatigue in those slow twitch fibers, you get to kind of twitch fibers, you get to kind of twitch fibers, you get to kind of recruit those fast twitch fibers faster recruit those fast twitch fibers faster recruit those fast twitch fibers faster and at lower intensities. So basically

42:00and at lower intensities. So basically and at lower intensities. So basically at the muscular level the hypoxic at the muscular level the hypoxic at the muscular level the hypoxic environment combined with the metabolic environment combined with the metabolic environment combined with the metabolic like the metabolic byproduct and like the metabolic byproduct and like the metabolic byproduct and accumulation leads to cellular swelling accumulation leads to cellular swelling accumulation leads to cellular swelling increases in anabolic signaling and then increases in anabolic signaling and then increases in anabolic signaling and then at the metabolic level the buildup of at the metabolic level the buildup of at the metabolic level the buildup of lactate and other metabolites can lactate and other metabolites can lactate and other metabolites can further enhance that signaling. So yeah further enhance that signaling. So yeah further enhance that signaling. So yeah it's very interesting the the it's very interesting the the it's very interesting the the environment that BFR creates because of environment that BFR creates because of environment that BFR creates because of that hypoxic or less oxygenated that hypoxic or less oxygenated that hypoxic or less oxygenated environment. It mimics a lot of the environment. It mimics a lot of the environment. It mimics a lot of the responses that we see with high responses that we see with high responses that we see with high intensity heavy resistance training intensity heavy resistance training intensity heavy resistance training despite the fact that you would use much despite the fact that you would use much despite the fact that you would use much lighter loads. So very interesting to lighter loads. So very interesting to lighter loads. So very interesting to see how even local hypoxia can uh can see how even local hypoxia can uh can see how even local hypoxia can uh can affect even hypertrophy and muscle affect even hypertrophy and muscle affect even hypertrophy and muscle growth. growth. growth. >> Absolutely. So, you talk about tools in >> Absolutely. So, you talk about tools in >> Absolutely. So, you talk about tools in the tool belt, especially if you're the tool belt, especially if you're the tool belt, especially if you're training around an injury. You notice training around an injury. You notice training around an injury. You notice every time I bench heavy lately and my every time I bench heavy lately and my every time I bench heavy lately and my shoulder hurts, my elbow hurts, shoulder hurts, my elbow hurts, shoulder hurts, my elbow hurts, whatever, whatever, whatever, >> you throw on the straps and you can just >> you throw on the straps and you can just >> you throw on the straps and you can just get like the tourniquets that just kind get like the tourniquets that just kind get like the tourniquets that just kind of ratchet like three three bucks on

43:00of ratchet like three three bucks on of ratchet like three three bucks on Amazon. Very it's very painful, but uh Amazon. Very it's very painful, but uh Amazon. Very it's very painful, but uh it's it's it's a cool little training it's it's it's a cool little training it's it's it's a cool little training factor to implement there. Um, and even factor to implement there. Um, and even factor to implement there. Um, and even if you're not injured, like I'll I'll if you're not injured, like I'll I'll if you're not injured, like I'll I'll mix them in every few blocks and uh and mix them in every few blocks and uh and mix them in every few blocks and uh and switch things up a little bit. But the switch things up a little bit. But the switch things up a little bit. But the four the not fourth the the next four the not fourth the the next four the not fourth the the next subsection in this this hypoxia subsection in this this hypoxia subsection in this this hypoxia conversation is just breath work. So conversation is just breath work. So conversation is just breath work. So those things that we just discussed are those things that we just discussed are those things that we just discussed are going to require some level of going to require some level of going to require some level of investment. Obviously not very much for investment. Obviously not very much for investment. Obviously not very much for the tourniquets. But if you're getting a the tourniquets. But if you're getting a the tourniquets. But if you're getting a machine to actually simulate the high machine to actually simulate the high machine to actually simulate the high altitude it is relatively expensive. altitude it is relatively expensive. altitude it is relatively expensive. You're talking $1 to $6,000 depending on You're talking $1 to $6,000 depending on You're talking $1 to $6,000 depending on you know how intense you want to get you know how intense you want to get you know how intense you want to get with it. But breath work is free. with it. But breath work is free. with it. But breath work is free. Something I did play with for a while Something I did play with for a while Something I did play with for a while was the Wimhof method and I did enjoy was the Wimhof method and I did enjoy was the Wimhof method and I did enjoy that. That was coupled with the cold that. That was coupled with the cold that. That was coupled with the cold exposure. I did enjoy it. It was exposure. I did enjoy it. It was exposure. I did enjoy it. It was something that did take another 15, 20 something that did take another 15, 20 something that did take another 15, 20 minutes. So, it was one of the first minutes. So, it was one of the first minutes. So, it was one of the first things that I did chop off of my typical things that I did chop off of my typical things that I did chop off of my typical routine, but it's got some cool stuff routine, but it's got some cool stuff routine, but it's got some cool stuff behind it. So, why this works, and this behind it. So, why this works, and this behind it. So, why this works, and this is breath work in general, it can help is breath work in general, it can help is breath work in general, it can help regulate autonomic nervous system. It regulate autonomic nervous system. It regulate autonomic nervous system. It toggles between sympathetic and toggles between sympathetic and toggles between sympathetic and parasympathetic states. It's going to parasympathetic states. It's going to parasympathetic states. It's going to alter CO2 tolerance, enhancing oxygen

44:00alter CO2 tolerance, enhancing oxygen alter CO2 tolerance, enhancing oxygen delivery via the bore effect. Stimulates delivery via the bore effect. Stimulates delivery via the bore effect. Stimulates the veagal nerve, improving HRV, can the veagal nerve, improving HRV, can the veagal nerve, improving HRV, can increase nitric oxide production during increase nitric oxide production during increase nitric oxide production during nasal breathing. And the breath hold nasal breathing. And the breath hold nasal breathing. And the breath hold techniques can trigger adaptive techniques can trigger adaptive techniques can trigger adaptive responses to stress, improving responses to stress, improving responses to stress, improving resilience. This can also be helpful in resilience. This can also be helpful in resilience. This can also be helpful in reducing cortisol levels and improving reducing cortisol levels and improving reducing cortisol levels and improving stress response. Example technique I stress response. Example technique I stress response. Example technique I want to dive into first is that Wimhof want to dive into first is that Wimhof want to dive into first is that Wimhof method because I got a little more meat method because I got a little more meat method because I got a little more meat on this and there have been some studies on this and there have been some studies on this and there have been some studies behind this one specifically. So that behind this one specifically. So that behind this one specifically. So that method is actually controlled method is actually controlled method is actually controlled hyperventilation followed by breath hyperventilation followed by breath hyperventilation followed by breath holds. So the breath hold to activate holds. So the breath hold to activate holds. So the breath hold to activate the sympathetic response 30 to 40 the sympathetic response 30 to 40 the sympathetic response 30 to 40 breaths. You're going to hold on the breaths. You're going to hold on the breaths. You're going to hold on the exhale, inhale when needed, then you're exhale, inhale when needed, then you're exhale, inhale when needed, then you're holding 15 additional seconds. You holding 15 additional seconds. You holding 15 additional seconds. You repeat that three to four rounds. So, repeat that three to four rounds. So, repeat that three to four rounds. So, Whim has done some pretty incredible Whim has done some pretty incredible Whim has done some pretty incredible things to the point where they actually things to the point where they actually things to the point where they actually ran studies on him specifically, but ran studies on him specifically, but ran studies on him specifically, but they also ran studies on his method they also ran studies on his method they also ran studies on his method using separate participants. And here's using separate participants. And here's using separate participants. And here's what they found. As far as autonomic what they found. As far as autonomic what they found. As far as autonomic nervous system control, the most famous nervous system control, the most famous nervous system control, the most famous study happened in 2014 and it showed study happened in 2014 and it showed study happened in 2014 and it showed Wimhof practitioners could voluntarily Wimhof practitioners could voluntarily Wimhof practitioners could voluntarily influence their sympathetic nervous

45:00influence their sympathetic nervous influence their sympathetic nervous system and inflammatory response under system and inflammatory response under system and inflammatory response under endotoxin challenge. So what actually endotoxin challenge. So what actually endotoxin challenge. So what actually happened in this study? Well, they use happened in this study? Well, they use happened in this study? Well, they use an endotoxin called E.coli. I'm sure an endotoxin called E.coli. I'm sure an endotoxin called E.coli. I'm sure some of you have been familiar hearing some of you have been familiar hearing some of you have been familiar hearing that that term on uh recalls on that that term on uh recalls on that that term on uh recalls on vegetables or fruits uh in the news. So vegetables or fruits uh in the news. So vegetables or fruits uh in the news. So pretty deadly. It's a fragment of this pretty deadly. It's a fragment of this pretty deadly. It's a fragment of this bacteria that was used, not a live bacteria that was used, not a live bacteria that was used, not a live virus, and it was designed to trigger a virus, and it was designed to trigger a virus, and it was designed to trigger a strong immune response. So flu symptoms, strong immune response. So flu symptoms, strong immune response. So flu symptoms, fever, chills, headaches, nausea. fever, chills, headaches, nausea. fever, chills, headaches, nausea. Normally healthy people injected with Normally healthy people injected with Normally healthy people injected with this with this developed flu-l like this with this developed flu-l like this with this developed flu-l like symptoms and a pro-inflammatory immune symptoms and a pro-inflammatory immune symptoms and a pro-inflammatory immune response within hours. What did the response within hours. What did the response within hours. What did the Wimhof train group do? Well, 12 healthy Wimhof train group do? Well, 12 healthy Wimhof train group do? Well, 12 healthy volunteers were trained in the Wimhof volunteers were trained in the Wimhof volunteers were trained in the Wimhof method for 10 days before the method for 10 days before the method for 10 days before the experiment. That training included experiment. That training included experiment. That training included breathing techniques, which was the breathing techniques, which was the breathing techniques, which was the cyclic hyperventilation and retention. cyclic hyperventilation and retention. cyclic hyperventilation and retention. It included cold exposure. They did ice It included cold exposure. They did ice It included cold exposure. They did ice baths and they did mindset and focus baths and they did mindset and focus baths and they did mindset and focus training. Now on the day of the training. Now on the day of the training. Now on the day of the endotoxin injection, participants endotoxin injection, participants endotoxin injection, participants performed the cyclic Wimhof breathing performed the cyclic Wimhof breathing performed the cyclic Wimhof breathing method, the 30 plus hyperventilation

46:00method, the 30 plus hyperventilation method, the 30 plus hyperventilation breaths, retention repeated for the breaths, retention repeated for the breaths, retention repeated for the rounds prior to and during the immune rounds prior to and during the immune rounds prior to and during the immune challenge. Now compared to the control challenge. Now compared to the control challenge. Now compared to the control group, the Wimhof group produced group, the Wimhof group produced group, the Wimhof group produced significantly more epinephrine, which is significantly more epinephrine, which is significantly more epinephrine, which is adrenaline, during the breathing adrenaline, during the breathing adrenaline, during the breathing exercises. This spike in adrenaline led exercises. This spike in adrenaline led exercises. This spike in adrenaline led to an increase in anti-inflammatory to an increase in anti-inflammatory to an increase in anti-inflammatory cytoins, most notably IL 10, that's cytoins, most notably IL 10, that's cytoins, most notably IL 10, that's interlucan 10. There was a suppression interlucan 10. There was a suppression interlucan 10. There was a suppression of pro-inflammatory cytoins like TNF of pro-inflammatory cytoins like TNF of pro-inflammatory cytoins like TNF alpha or IL6 interlucan 6 and there was alpha or IL6 interlucan 6 and there was alpha or IL6 interlucan 6 and there was a blunted immune overreaction leading to a blunted immune overreaction leading to a blunted immune overreaction leading to fewer flu flu-l like symptoms faster fewer flu flu-l like symptoms faster fewer flu flu-l like symptoms faster physiological recovery and less overall physiological recovery and less overall physiological recovery and less overall systemic inflammation. Participants felt systemic inflammation. Participants felt systemic inflammation. Participants felt minimal to no symptoms despite being minimal to no symptoms despite being minimal to no symptoms despite being injected with the bacterial endotoxin. injected with the bacterial endotoxin. injected with the bacterial endotoxin. Now why does this matter? Well, before Now why does this matter? Well, before Now why does this matter? Well, before the study, it was believed that humans the study, it was believed that humans the study, it was believed that humans could not consciously control their could not consciously control their could not consciously control their autonomic nervous system or innate autonomic nervous system or innate autonomic nervous system or innate immune response. This study proved immune response. This study proved immune response. This study proved otherwise. There was an adrenaline surge otherwise. There was an adrenaline surge otherwise. There was an adrenaline surge voluntarily triggered which modulated

47:00voluntarily triggered which modulated voluntarily triggered which modulated the the immune response. The breathing the the immune response. The breathing the the immune response. The breathing acted as a powerful stress induced acted as a powerful stress induced acted as a powerful stress induced hormetic event suppressing excessive hormetic event suppressing excessive hormetic event suppressing excessive inflammation. And this allowed, excuse inflammation. And this allowed, excuse inflammation. And this allowed, excuse me, this allowed the participants to me, this allowed the participants to me, this allowed the participants to avoid getting sick, quote unquote, avoid getting sick, quote unquote, avoid getting sick, quote unquote, because they weren't actually didn't get because they weren't actually didn't get because they weren't actually didn't get sick. It was just the um the symptoms of sick. It was just the um the symptoms of sick. It was just the um the symptoms of being sick after the immune challenge. being sick after the immune challenge. being sick after the immune challenge. Now the clarification that is important Now the clarification that is important Now the clarification that is important to note is that this study involved a to note is that this study involved a to note is that this study involved a bacterial endotoxin, not a live virus. bacterial endotoxin, not a live virus. bacterial endotoxin, not a live virus. The method doesn't make you immune to The method doesn't make you immune to The method doesn't make you immune to viruses or bacteria, but it does help viruses or bacteria, but it does help viruses or bacteria, but it does help modulate the immune response, modulate the immune response, modulate the immune response, potentially reducing the severity of potentially reducing the severity of potentially reducing the severity of symptoms, preventing overreactions, symptoms, preventing overreactions, symptoms, preventing overreactions, which are the cytoin storms, and which are the cytoin storms, and which are the cytoin storms, and speeding up recovery. Now, this has speeding up recovery. Now, this has speeding up recovery. Now, this has interesting implications for autoimmune interesting implications for autoimmune interesting implications for autoimmune conditions, chronic inflammation, and conditions, chronic inflammation, and conditions, chronic inflammation, and possibly managing viral infections via possibly managing viral infections via possibly managing viral infections via better immune regulation, though no better immune regulation, though no better immune regulation, though no direct study on viral load outcomes have direct study on viral load outcomes have direct study on viral load outcomes have been shown yet. Again, this also shows been shown yet. Again, this also shows been shown yet. Again, this also shows greater control over HRV, greater control over HRV, greater control over HRV, norepinephrine, and immune modulation. norepinephrine, and immune modulation. norepinephrine, and immune modulation. So, this is all pretty groundbreaking

48:00So, this is all pretty groundbreaking So, this is all pretty groundbreaking stuff at the time. Um, and even to this stuff at the time. Um, and even to this stuff at the time. Um, and even to this point as far as being able to manually point as far as being able to manually point as far as being able to manually transition, you know, and activate transition, you know, and activate transition, you know, and activate nervous system responses, uh, it's nervous system responses, uh, it's nervous system responses, uh, it's pretty unheard of. So, they did get some pretty unheard of. So, they did get some pretty unheard of. So, they did get some data on this. If you guys are interested data on this. If you guys are interested data on this. If you guys are interested in this one specifically, he did write a in this one specifically, he did write a in this one specifically, he did write a book called The Wimhof Method. Very book called The Wimhof Method. Very book called The Wimhof Method. Very interesting. Um, but and again, this is interesting. Um, but and again, this is interesting. Um, but and again, this is free. This is something you guys can do free. This is something you guys can do free. This is something you guys can do for free without investing in anything for free without investing in anything for free without investing in anything besides your time. It's a great way to besides your time. It's a great way to besides your time. It's a great way to start the day. But to kind of continue start the day. But to kind of continue start the day. But to kind of continue on with breath work and the benefits and on with breath work and the benefits and on with breath work and the benefits and what's happening there, another benefit what's happening there, another benefit what's happening there, another benefit is mental resilience and stress is mental resilience and stress is mental resilience and stress tolerance. So the methods can train CO2 tolerance. So the methods can train CO2 tolerance. So the methods can train CO2 tolerance and intraceptive awareness, tolerance and intraceptive awareness, tolerance and intraceptive awareness, which is your ability to sense internal which is your ability to sense internal which is your ability to sense internal body states. People have reported body states. People have reported body states. People have reported reduced anxiety, improved mental reduced anxiety, improved mental reduced anxiety, improved mental clarity, and better uh emotional clarity, and better uh emotional clarity, and better uh emotional regulation. We're also going to see an regulation. We're also going to see an regulation. We're also going to see an increase in epinephrine and adrenal increase in epinephrine and adrenal increase in epinephrine and adrenal priming, which these acute sessions are priming, which these acute sessions are priming, which these acute sessions are going to spike norepinephrine and going to spike norepinephrine and going to spike norepinephrine and epinephrine, which may boost focus, epinephrine, which may boost focus, epinephrine, which may boost focus, energy, and metabolic stress readiness. energy, and metabolic stress readiness. energy, and metabolic stress readiness. I'm sorry, metabolic res readiness. This

49:00I'm sorry, metabolic res readiness. This I'm sorry, metabolic res readiness. This mimics the flight orflight response, but mimics the flight orflight response, but mimics the flight orflight response, but in a safe, controlled way. Another in a safe, controlled way. Another in a safe, controlled way. Another benefit, fourth here on this list list benefit, fourth here on this list list benefit, fourth here on this list list is going to be oxygen saturation. Sorry is going to be oxygen saturation. Sorry is going to be oxygen saturation. Sorry guys, I can't talk today. It can drop to guys, I can't talk today. It can drop to guys, I can't talk today. It can drop to 60 to 70% during breath holds, mimicking 60 to 70% during breath holds, mimicking 60 to 70% during breath holds, mimicking extreme altitude briefly. This triggers extreme altitude briefly. This triggers extreme altitude briefly. This triggers the HIF-1 alpha activation which the HIF-1 alpha activation which the HIF-1 alpha activation which supports mitochondrial adaptation, supports mitochondrial adaptation, supports mitochondrial adaptation, angioenesis and antioxidant defense but angioenesis and antioxidant defense but angioenesis and antioxidant defense but not to the same degree as IHT or L which not to the same degree as IHT or L which not to the same degree as IHT or L which is the live high train low protocol. The is the live high train low protocol. The is the live high train low protocol. The fifth one is anti-inflammatory response. fifth one is anti-inflammatory response. fifth one is anti-inflammatory response. again the increased IL10 and suppression again the increased IL10 and suppression again the increased IL10 and suppression of pro-inflammatory cytoins which may of pro-inflammatory cytoins which may of pro-inflammatory cytoins which may help with autoimmune conditions recovery help with autoimmune conditions recovery help with autoimmune conditions recovery or systemic inflammation and the CO2 or systemic inflammation and the CO2 or systemic inflammation and the CO2 tolerance training which is gradual tolerance training which is gradual tolerance training which is gradual extension of breath holds to improve extension of breath holds to improve extension of breath holds to improve that CO2 buffering capacity. So when you that CO2 buffering capacity. So when you that CO2 buffering capacity. So when you control your breath and you control your control your breath and you control your control your breath and you control your state it becomes a very simple and very state it becomes a very simple and very state it becomes a very simple and very powerful tool. Now, another section, powerful tool. Now, another section, powerful tool. Now, another section, little bonus section here. Uh, we're little bonus section here. Uh, we're little bonus section here. Uh, we're going to keep it shorter because it's

50:00going to keep it shorter because it's going to keep it shorter because it's not going to be accessible to most of not going to be accessible to most of not going to be accessible to most of us, but there's some pretty cool data us, but there's some pretty cool data us, but there's some pretty cool data behind it. So, I did want to touch on it behind it. So, I did want to touch on it behind it. So, I did want to touch on it briefly if you want to add this to your briefly if you want to add this to your briefly if you want to add this to your your dream board, but that is hyperbaric your dream board, but that is hyperbaric your dream board, but that is hyperbaric oxygen therapybot. Some of you may have oxygen therapybot. Some of you may have oxygen therapybot. Some of you may have seen on social media people like uh seen on social media people like uh seen on social media people like uh Brian Johnson, the the don't die leader Brian Johnson, the the don't die leader Brian Johnson, the the don't die leader there, trying to do all things there, trying to do all things there, trying to do all things longevity, supporting, I think he's had longevity, supporting, I think he's had longevity, supporting, I think he's had a few videos on the hyperaric oxygen a few videos on the hyperaric oxygen a few videos on the hyperaric oxygen chamber. basically this this chamber of chamber. basically this this chamber of chamber. basically this this chamber of basically pure oxygen that has had some basically pure oxygen that has had some basically pure oxygen that has had some pretty cool data behind it. So what it pretty cool data behind it. So what it pretty cool data behind it. So what it is 100% oxygen breathing inside a is 100% oxygen breathing inside a is 100% oxygen breathing inside a pressurized chamber which is the total pressurized chamber which is the total pressurized chamber which is the total opposite of what we just talked about opposite of what we just talked about opposite of what we just talked about with acute hypoxia where we're limiting with acute hypoxia where we're limiting with acute hypoxia where we're limiting oxygen. Why does it work? Well, it oxygen. Why does it work? Well, it oxygen. Why does it work? Well, it increases plasma oxygen concentration increases plasma oxygen concentration increases plasma oxygen concentration delivering oxygen beyond red blood delivering oxygen beyond red blood delivering oxygen beyond red blood cells. Hyper oxygenation supports cells. Hyper oxygenation supports cells. Hyper oxygenation supports angioenesis, collagen production and angioenesis, collagen production and angioenesis, collagen production and immune function. This again reduces immune function. This again reduces immune function. This again reduces pro-inflammatory cytoins. It enhances pro-inflammatory cytoins. It enhances pro-inflammatory cytoins. It enhances fibroblast proliferate proliferation and fibroblast proliferate proliferation and fibroblast proliferate proliferation and tissue regeneration and it may mobilize tissue regeneration and it may mobilize tissue regeneration and it may mobilize stem cells and improve neuroplasticity.

51:00stem cells and improve neuroplasticity. stem cells and improve neuroplasticity. Some sciencebacked benefits include Some sciencebacked benefits include Some sciencebacked benefits include accelerated wound healing wound healing, accelerated wound healing wound healing, accelerated wound healing wound healing, reduced inflammation and potential reduced inflammation and potential reduced inflammation and potential cognitive benefits via enhanced brain cognitive benefits via enhanced brain cognitive benefits via enhanced brain oxygenation and neuroplasticity as we oxygenation and neuroplasticity as we oxygenation and neuroplasticity as we just mentioned above. Now obviously just mentioned above. Now obviously just mentioned above. Now obviously those limitations are that it is very those limitations are that it is very those limitations are that it is very costly and clinic dependent and it's costly and clinic dependent and it's costly and clinic dependent and it's typically used in those clinical cases typically used in those clinical cases typically used in those clinical cases for wounds CO2 poisoning but emerging for wounds CO2 poisoning but emerging for wounds CO2 poisoning but emerging evidence is showing for recovery and evidence is showing for recovery and evidence is showing for recovery and performance. So very quickly in a performance. So very quickly in a performance. So very quickly in a nutshell HBOT delivers oxygen saturation nutshell HBOT delivers oxygen saturation nutshell HBOT delivers oxygen saturation your body can't achieve normally which your body can't achieve normally which your body can't achieve normally which is powerful but it's not always is powerful but it's not always is powerful but it's not always practical. practical. practical. So there you have it guys, the most So there you have it guys, the most So there you have it guys, the most effective sciencebacked health effective sciencebacked health effective sciencebacked health optimization extracurriculars that are optimization extracurriculars that are optimization extracurriculars that are available today. From heat shock available today. From heat shock available today. From heat shock proteins in the sauna to mitochondrial proteins in the sauna to mitochondrial proteins in the sauna to mitochondrial upregulation with red light to stem cell upregulation with red light to stem cell upregulation with red light to stem cell activation via hypoxia. These protocols activation via hypoxia. These protocols activation via hypoxia. These protocols aren't just hype, they're biology in aren't just hype, they're biology in aren't just hype, they're biology in action. But remember, they amplify the action. But remember, they amplify the action. But remember, they amplify the basics and we have to manage and master

52:00basics and we have to manage and master basics and we have to manage and master those first. Otherwise, you know, these those first. Otherwise, you know, these those first. Otherwise, you know, these are not going to move the needle very are not going to move the needle very are not going to move the needle very much. Then we'll choose one of these much. Then we'll choose one of these much. Then we'll choose one of these tools to explore and apply it tools to explore and apply it tools to explore and apply it consistently to track our progress. consistently to track our progress. consistently to track our progress. Remember guys, change doesn't come in a Remember guys, change doesn't come in a Remember guys, change doesn't come in a big moment. It's built in the ways you big moment. It's built in the ways you big moment. It's built in the ways you keep showing up. Take what you learned keep showing up. Take what you learned keep showing up. Take what you learned today and build the best version of today and build the best version of today and build the best version of yourself for tomorrow. We'll catch you yourself for tomorrow. We'll catch you yourself for tomorrow. We'll catch you guys in the next one. [Music]

Next Level Recovery 5 Cutting Edge Protocols to Boost Health Longevity