Harnessing the Power of Contrast Therapy for Recovery and Longevity - Full Transcript

00:00I've been able to reduce my biological I've been able to reduce my biological age every year since 2014. I've been age every year since 2014. I've been age every year since 2014. I've been doing contrast therapy since the '9s. I doing contrast therapy since the '9s. I doing contrast therapy since the '9s. I believe these are two contributors to believe these are two contributors to believe these are two contributors to that. I like to start with the sauna and that. I like to start with the sauna and that. I like to start with the sauna and then immediately go to the cold plunge. then immediately go to the cold plunge. then immediately go to the cold plunge. I'd usually like do 15 to 20 minutes I'd usually like do 15 to 20 minutes I'd usually like do 15 to 20 minutes sauna, 2 to 3 minutes cold plunge, and sauna, 2 to 3 minutes cold plunge, and sauna, 2 to 3 minutes cold plunge, and repeat that like three times. It can repeat that like three times. It can repeat that like three times. It can help, you know, reduce the muscle help, you know, reduce the muscle help, you know, reduce the muscle soreness, speed up recovery, help with soreness, speed up recovery, help with soreness, speed up recovery, help with reducing inflammation. And you know one reducing inflammation. And you know one reducing inflammation. And you know one of the major benefits that I like from of the major benefits that I like from of the major benefits that I like from it is the emotional stability and blood it is the emotional stability and blood it is the emotional stability and blood sugar [Applause] stability. Hello everybody, Chris Gthin stability. Hello everybody, Chris Gthin here. Welcome to the Chris Gthin podcast here. Welcome to the Chris Gthin podcast here. Welcome to the Chris Gthin podcast and we are here at our beautiful and we are here at our beautiful and we are here at our beautiful apartment in beautiful Tulum. That's apartment in beautiful Tulum. That's apartment in beautiful Tulum. That's where I'm recording this uh this podcast where I'm recording this uh this podcast where I'm recording this uh this podcast today. So, behind me, right behind here

01:00today. So, behind me, right behind here today. So, behind me, right behind here on my veranda, I've got myself a plunge. on my veranda, I've got myself a plunge. on my veranda, I've got myself a plunge. So, I thought this is the perfect So, I thought this is the perfect So, I thought this is the perfect backdrop to talk about this even though backdrop to talk about this even though backdrop to talk about this even though I've been using a sauna and cold plunge I've been using a sauna and cold plunge I've been using a sauna and cold plunge at Tulum Jungle Gym as well. Um I feel at Tulum Jungle Gym as well. Um I feel at Tulum Jungle Gym as well. Um I feel like I'm sat in a sauna at the moment. like I'm sat in a sauna at the moment. like I'm sat in a sauna at the moment. So, I'm going to jump in there uh So, I'm going to jump in there uh So, I'm going to jump in there uh straight after. I have made some notes straight after. I have made some notes straight after. I have made some notes here. I want to just go through here. I want to just go through here. I want to just go through everything in regards to sauna versus everything in regards to sauna versus everything in regards to sauna versus cold plunge because look, it's been a cold plunge because look, it's been a cold plunge because look, it's been a trending topic for quite a number of trending topic for quite a number of trending topic for quite a number of years and there's a lot of years and there's a lot of years and there's a lot of misinformation out there. I've been misinformation out there. I've been misinformation out there. I've been doing sauners and or let's say let's doing sauners and or let's say let's doing sauners and or let's say let's call it contrast therapy since the '9s. call it contrast therapy since the '9s. call it contrast therapy since the '9s. I actually went to college and studied I actually went to college and studied I actually went to college and studied about this as part of my international about this as part of my international about this as part of my international health and sports therapy course. So I health and sports therapy course. So I health and sports therapy course. So I know about the benefits of its use for know about the benefits of its use for know about the benefits of its use for blood shunting and you know um uh growth blood shunting and you know um uh growth blood shunting and you know um uh growth hormone hormone hormone secretion. We'll go into it in the secretion. We'll go into it in the secretion. We'll go into it in the podcast. Okay. Uh for those of you that podcast. Okay. Uh for those of you that podcast. Okay. Uh for those of you that are viewing obviously you can see where are viewing obviously you can see where are viewing obviously you can see where I am in beautiful Tulum. I have made I am in beautiful Tulum. I have made I am in beautiful Tulum. I have made some notes here. For those of you some notes here. For those of you some notes here. For those of you listening, thank you very much. I will

02:00listening, thank you very much. I will listening, thank you very much. I will make this as inform informational for make this as inform informational for make this as inform informational for you as possible. And of course please do you as possible. And of course please do you as possible. And of course please do let me know if you have any questions let me know if you have any questions let me know if you have any questions further from this. Happy to answer them. further from this. Happy to answer them. further from this. Happy to answer them. So sauna versus cold plunge, these are So sauna versus cold plunge, these are So sauna versus cold plunge, these are two popular recovery techniques and two popular recovery techniques and two popular recovery techniques and they're getting a lot of attention for they're getting a lot of attention for they're getting a lot of attention for their benefits in fat loss, muscle their benefits in fat loss, muscle their benefits in fat loss, muscle recovery, overall health span, uh all recovery, overall health span, uh all recovery, overall health span, uh all cause mortality, emotional stability, cause mortality, emotional stability, cause mortality, emotional stability, the list goes on. Um but from a recovery the list goes on. Um but from a recovery the list goes on. Um but from a recovery and a performance perspective, it is and a performance perspective, it is and a performance perspective, it is very very important. You know, if we are very very important. You know, if we are very very important. You know, if we are dealing with a lot of inflammation, we dealing with a lot of inflammation, we dealing with a lot of inflammation, we can help knock that out. If we are can help knock that out. If we are can help knock that out. If we are dealing with a lot of toxicity, we can dealing with a lot of toxicity, we can dealing with a lot of toxicity, we can help knock that out. But, you know, the help knock that out. But, you know, the help knock that out. But, you know, the the goal for this episode is to break the goal for this episode is to break the goal for this episode is to break down the benefits and provide, you know, down the benefits and provide, you know, down the benefits and provide, you know, optimal protocols uh for you and talk optimal protocols uh for you and talk optimal protocols uh for you and talk about some common mistakes. But what are about some common mistakes. But what are about some common mistakes. But what are sauners and cold plungers and why do sauners and cold plungers and why do sauners and cold plungers and why do they matter? Well, the sauna, basically,

03:00they matter? Well, the sauna, basically, they matter? Well, the sauna, basically, you're in a hot environment. I think you you're in a hot environment. I think you you're in a hot environment. I think you know that uh the body is exposed to high know that uh the body is exposed to high know that uh the body is exposed to high temperatures causing an increased heart temperatures causing an increased heart temperatures causing an increased heart rate and sweating which mimics the rate and sweating which mimics the rate and sweating which mimics the effects of exercise. I don't know if effects of exercise. I don't know if effects of exercise. I don't know if you've ever done a sauna and then uh you've ever done a sauna and then uh you've ever done a sauna and then uh measured your calorie burn. You can measured your calorie burn. You can measured your calorie burn. You can actually burn off quite a lot of actually burn off quite a lot of actually burn off quite a lot of calories and it's been shown to improve calories and it's been shown to improve calories and it's been shown to improve cardiovascular health and increase blood cardiovascular health and increase blood cardiovascular health and increase blood flow to the muscles to the brain helping flow to the muscles to the brain helping flow to the muscles to the brain helping your muscles recover faster after your muscles recover faster after your muscles recover faster after intense exercise. And there's a lot of intense exercise. And there's a lot of intense exercise. And there's a lot of studies uh that back this up by the way. studies uh that back this up by the way. studies uh that back this up by the way. Um so the circulation is great. It can Um so the circulation is great. It can Um so the circulation is great. It can help detoxify the body. You know, you help detoxify the body. You know, you help detoxify the body. You know, you can collate heavy metals if you take a can collate heavy metals if you take a can collate heavy metals if you take a good binder like activated charcoal or good binder like activated charcoal or good binder like activated charcoal or chlorella to help bind and get rid of a chlorella to help bind and get rid of a chlorella to help bind and get rid of a lot of that toxicity. And it's great for lot of that toxicity. And it's great for lot of that toxicity. And it's great for muscle muscle muscle relaxation. So a lot of the time when relaxation. So a lot of the time when relaxation. So a lot of the time when I'm in the sauna, I will utilize that 25 I'm in the sauna, I will utilize that 25 I'm in the sauna, I will utilize that 25 30 minutes to stretch while I'm in there 30 minutes to stretch while I'm in there 30 minutes to stretch while I'm in there as well. Um, then let's go to the cold as well. Um, then let's go to the cold as well. Um, then let's go to the cold cold plunge, you know. Um, I like to

04:00cold plunge, you know. Um, I like to cold plunge, you know. Um, I like to start with the sauna and then start with the sauna and then start with the sauna and then immediately go to the cold plunge. I'd immediately go to the cold plunge. I'd immediately go to the cold plunge. I'd usually like do 15 to 20 minutes sauna, usually like do 15 to 20 minutes sauna, usually like do 15 to 20 minutes sauna, 2 to 3 minutes cold plunge and repeat 2 to 3 minutes cold plunge and repeat 2 to 3 minutes cold plunge and repeat that like three times. But when you're that like three times. But when you're that like three times. But when you're in the cold water, typically, you know, in the cold water, typically, you know, in the cold water, typically, you know, around 50° Fahrenheit or let's say 10° around 50° Fahrenheit or let's say 10° around 50° Fahrenheit or let's say 10° C, it leads to vaso constriction, which C, it leads to vaso constriction, which C, it leads to vaso constriction, which is narrowing of the blood vessels and it is narrowing of the blood vessels and it is narrowing of the blood vessels and it reduces inflammation. Um and studies reduces inflammation. Um and studies reduces inflammation. Um and studies show that cold immersion helps with show that cold immersion helps with show that cold immersion helps with delayed onset muscle soreness or doms delayed onset muscle soreness or doms delayed onset muscle soreness or doms that you get from working out. Um you that you get from working out. Um you that you get from working out. Um you know which obviously reduces that know which obviously reduces that know which obviously reduces that inflammation after physical or intense inflammation after physical or intense inflammation after physical or intense physical exercise. So it can help you physical exercise. So it can help you physical exercise. So it can help you know reduce the muscle soreness uh speed know reduce the muscle soreness uh speed know reduce the muscle soreness uh speed up recovery help with reducing up recovery help with reducing up recovery help with reducing inflammation and you know one of the inflammation and you know one of the inflammation and you know one of the major benefits that I like from it is major benefits that I like from it is major benefits that I like from it is the emotional stability and blood sugar the emotional stability and blood sugar the emotional stability and blood sugar stability. So if you wear a CGM, a blood stability. So if you wear a CGM, a blood stability. So if you wear a CGM, a blood glucose monitor, get in the ice bath in glucose monitor, get in the ice bath in glucose monitor, get in the ice bath in the morning. Now providing all other

05:00the morning. Now providing all other the morning. Now providing all other aspects are correct and exact, do that aspects are correct and exact, do that aspects are correct and exact, do that the following day but without the I I the following day but without the I I the following day but without the I I mean you know follow you know measure mean you know follow you know measure mean you know follow you know measure your blood glucose throughout the day. your blood glucose throughout the day. your blood glucose throughout the day. Eat the same foods, do the same exercise Eat the same foods, do the same exercise Eat the same foods, do the same exercise but do it without the ice bath and you but do it without the ice bath and you but do it without the ice bath and you will see that your blood sugar levels will see that your blood sugar levels will see that your blood sugar levels are much more stable throughout the day are much more stable throughout the day are much more stable throughout the day especially when you're having carb heavy especially when you're having carb heavy especially when you're having carb heavy meals. if you've had the ice bath. So, meals. if you've had the ice bath. So, meals. if you've had the ice bath. So, there are studies that show that it can there are studies that show that it can there are studies that show that it can help with the mobilization of fatty help with the mobilization of fatty help with the mobilization of fatty acids. So, you know, there's a lot of acids. So, you know, there's a lot of acids. So, you know, there's a lot of benefits to that. Um, so let's talk benefits to that. Um, so let's talk benefits to that. Um, so let's talk about benefits of sauna and cold plunge about benefits of sauna and cold plunge about benefits of sauna and cold plunge specifically for recovery. So, with the specifically for recovery. So, with the specifically for recovery. So, with the sauna, you increase your circulation. sauna, you increase your circulation. sauna, you increase your circulation. So, the heat from the sauna opens up the So, the heat from the sauna opens up the So, the heat from the sauna opens up the blood vessels promoting better blood vessels promoting better blood vessels promoting better circulation and oxygen delivery to the circulation and oxygen delivery to the circulation and oxygen delivery to the muscles. And it helps relax and improve muscles. And it helps relax and improve muscles. And it helps relax and improve the flexibility by increasing blood flow the flexibility by increasing blood flow the flexibility by increasing blood flow to the joints, to the muscles, and to the joints, to the muscles, and to the joints, to the muscles, and obviously to the connected tissue. And obviously to the connected tissue. And obviously to the connected tissue. And then you got the detoxification. When then you got the detoxification. When then you got the detoxification. When you're sweating in a sauna, you expel

06:00you're sweating in a sauna, you expel you're sweating in a sauna, you expel toxins. You expel metabolic rate uh toxins. You expel metabolic rate uh toxins. You expel metabolic rate uh waste uh aiding in recovery and reducing waste uh aiding in recovery and reducing waste uh aiding in recovery and reducing muscle stiffness. And then when you go muscle stiffness. And then when you go muscle stiffness. And then when you go to the cold plunge, you're reducing the to the cold plunge, you're reducing the to the cold plunge, you're reducing the inflammation, um, constricting the blood inflammation, um, constricting the blood inflammation, um, constricting the blood vessels, um, which is great for muscle vessels, um, which is great for muscle vessels, um, which is great for muscle recovery and obviously reducing a lot of recovery and obviously reducing a lot of recovery and obviously reducing a lot of the dam do D do D do D do D do D do D do the dam do D do D do D do D do D do D do the dam do D do D do D do D do D do D do D do D do D do DOMs that you get, but D do D do D do DOMs that you get, but D do D do D do DOMs that you get, but you can also get a lot of mental clarity you can also get a lot of mental clarity you can also get a lot of mental clarity and stress reduction because cold water and stress reduction because cold water and stress reduction because cold water immersion stimulates the sympathetic immersion stimulates the sympathetic immersion stimulates the sympathetic nervous system. So it'll tone your nervous system. So it'll tone your nervous system. So it'll tone your veagal ner n n n n n n n n n n n n n n n veagal ner n n n n n n n n n n n n n n n veagal ner n n n n n n n n n n n n n n n n n n n n n which improves mental n n n n n n which improves mental n n n n n n which improves mental toughness and focus and res resilience, toughness and focus and res resilience, toughness and focus and res resilience, but stability, mental stability as well. but stability, mental stability as well. but stability, mental stability as well. So you've always heard me say, well, be So you've always heard me say, well, be So you've always heard me say, well, be harder to kill. I tell you what, doing harder to kill. I tell you what, doing harder to kill. I tell you what, doing the ice bath every morning at like 5:00 the ice bath every morning at like 5:00 the ice bath every morning at like 5:00 a.m., you feel harder to kill uh for the a.m., you feel harder to kill uh for the a.m., you feel harder to kill uh for the rest of the day. So I'll tell you that rest of the day. So I'll tell you that rest of the day. So I'll tell you that the the protocol that a lot of people the the protocol that a lot of people the the protocol that a lot of people follow for the sauna, begin with like 15 follow for the sauna, begin with like 15 follow for the sauna, begin with like 15 minutes in the sauna or 10 minutes minutes in the sauna or 10 minutes minutes in the sauna or 10 minutes during your first few sessions. This

07:00during your first few sessions. This during your first few sessions. This gives your body time to uh acclimate to gives your body time to uh acclimate to gives your body time to uh acclimate to the heat and help prevent overheating or the heat and help prevent overheating or the heat and help prevent overheating or discomfort. Now, if you're in a discomfort. Now, if you're in a discomfort. Now, if you're in a traditional sauna, of course, it's going traditional sauna, of course, it's going traditional sauna, of course, it's going to be a lot hotter. If you're in an to be a lot hotter. If you're in an to be a lot hotter. If you're in an infrared, which is like what I've got, infrared, which is like what I've got, infrared, which is like what I've got, I've got a clear light uh infrared sauna I've got a clear light uh infrared sauna I've got a clear light uh infrared sauna because very, very low EMF. Um you can because very, very low EMF. Um you can because very, very low EMF. Um you can go in there much longer. Doesn't mean go in there much longer. Doesn't mean go in there much longer. Doesn't mean it's e, you know, it's easier, but it it's e, you know, it's easier, but it it's e, you know, it's easier, but it doesn't mean it's less effective. It doesn't mean it's less effective. It doesn't mean it's less effective. It actually just warms you up from the actually just warms you up from the actually just warms you up from the inside out. So, the extremities on the inside out. So, the extremities on the inside out. So, the extremities on the outside isn't as harsh. outside isn't as harsh. outside isn't as harsh. So um you know gradually increase as So um you know gradually increase as So um you know gradually increase as your body becomes accustomed to the heat your body becomes accustomed to the heat your body becomes accustomed to the heat stress and then you can gradually stress and then you can gradually stress and then you can gradually increase your time in a sauna to like 30 increase your time in a sauna to like 30 increase your time in a sauna to like 30 minutes per session. Uh the general minutes per session. Uh the general minutes per session. Uh the general recommendation is do not exceed 30 recommendation is do not exceed 30 recommendation is do not exceed 30 minutes though to avoid overexposure to minutes though to avoid overexposure to minutes though to avoid overexposure to high heat which can lead to dehydration high heat which can lead to dehydration high heat which can lead to dehydration and excessive strain on the body. So now and excessive strain on the body. So now and excessive strain on the body. So now it's not hormetic from an acute it's not hormetic from an acute it's not hormetic from an acute standpoint. it's hor you know it's um standpoint. it's hor you know it's um standpoint. it's hor you know it's um it's it's more systemic stress you want

08:00it's it's more systemic stress you want it's it's more systemic stress you want the hormetic stressor. Uh so prolonged the hormetic stressor. Uh so prolonged the hormetic stressor. Uh so prolonged soreness sessions stimulate the blood soreness sessions stimulate the blood soreness sessions stimulate the blood circulation and promotes muscle circulation and promotes muscle circulation and promotes muscle relaxation triggers vasidilation relaxation triggers vasidilation relaxation triggers vasidilation increases blood flow to the muscles to increases blood flow to the muscles to increases blood flow to the muscles to the brain flushes out the waist and the brain flushes out the waist and the brain flushes out the waist and studies show that regular sauna can studies show that regular sauna can studies show that regular sauna can increase the heart rate similar to increase the heart rate similar to increase the heart rate similar to moderate exercise uh with the help of moderate exercise uh with the help of moderate exercise uh with the help of you know removal of toxins that supports you know removal of toxins that supports you know removal of toxins that supports cardiovascular health. Um, and then with cardiovascular health. Um, and then with cardiovascular health. Um, and then with the ice bath, I like usually like to go the ice bath, I like usually like to go the ice bath, I like usually like to go for two to three minutes, but we'll talk for two to three minutes, but we'll talk for two to three minutes, but we'll talk a little bit more about that after. And a little bit more about that after. And a little bit more about that after. And the maximum benefits to poor sauna is the maximum benefits to poor sauna is the maximum benefits to poor sauna is try to do like four sessions a week. try to do like four sessions a week. try to do like four sessions a week. I'll personally do five or six. But this I'll personally do five or six. But this I'll personally do five or six. But this frequency allows the body to reap the frequency allows the body to reap the frequency allows the body to reap the health benefits for improved health benefits for improved health benefits for improved circulation, detoxification, muscle circulation, detoxification, muscle circulation, detoxification, muscle relaxation, etc. without causing relaxation, etc. without causing relaxation, etc. without causing excessive strain on the body. So, I like excessive strain on the body. So, I like excessive strain on the body. So, I like to measure my HRV, my heart rate to measure my HRV, my heart rate to measure my HRV, my heart rate variability. If it shows that it's variability. If it shows that it's variability. If it shows that it's starting to tank a little, maybe I'm starting to tank a little, maybe I'm starting to tank a little, maybe I'm overstressed, overworked, lacking sleep, overstressed, overworked, lacking sleep, overstressed, overworked, lacking sleep, then I'll bring my sauna frequency back then I'll bring my sauna frequency back

09:00then I'll bring my sauna frequency back a little bit to maybe three times a week a little bit to maybe three times a week a little bit to maybe three times a week until it's stabilized. Um, so the until it's stabilized. Um, so the until it's stabilized. Um, so the consistent use, not overuse, is the key consistent use, not overuse, is the key consistent use, not overuse, is the key to improving your cardiovascular health, to improving your cardiovascular health, to improving your cardiovascular health, promoting muscle relaxation, and promoting muscle relaxation, and promoting muscle relaxation, and speeding your recovery process. And this speeding your recovery process. And this speeding your recovery process. And this does so as well by helps increasing heat does so as well by helps increasing heat does so as well by helps increasing heat shock proteins which plays a particular shock proteins which plays a particular shock proteins which plays a particular role in protecting the cells from stress role in protecting the cells from stress role in protecting the cells from stress and accelerating your recovery. Okay. So and accelerating your recovery. Okay. So and accelerating your recovery. Okay. So you want to decrease your all cause you want to decrease your all cause you want to decrease your all cause mortality. Some studies have shown that mortality. Some studies have shown that mortality. Some studies have shown that it can decrease all cause mortality by it can decrease all cause mortality by it can decrease all cause mortality by around 40%. So uh you don't want to die around 40%. So uh you don't want to die around 40%. So uh you don't want to die do sauna as long as you're doing it uh do sauna as long as you're doing it uh do sauna as long as you're doing it uh correctly. Let me just hydrate because correctly. Let me just hydrate because correctly. Let me just hydrate because I'm going to talk about hydrating in the I'm going to talk about hydrating in the I'm going to talk about hydrating in the next piece here. It's hot out here. So, you want to here. It's hot out here. So, you want to make sure that you hydrate well before make sure that you hydrate well before make sure that you hydrate well before and after the sauna session. So, as soon and after the sauna session. So, as soon and after the sauna session. So, as soon as I wake up, because I usually get in as I wake up, because I usually get in as I wake up, because I usually get in the sauna, uh not long after waking, I

10:00the sauna, uh not long after waking, I the sauna, uh not long after waking, I drink my Electra Shred. So, Electrhed is drink my Electra Shred. So, Electrhed is drink my Electra Shred. So, Electrhed is my hydration formula. It's got a full my hydration formula. It's got a full my hydration formula. It's got a full clinical dose of electrolytes in there. clinical dose of electrolytes in there. clinical dose of electrolytes in there. So, I'm drinking fluid and I'm making So, I'm drinking fluid and I'm making So, I'm drinking fluid and I'm making sure that I'm getting plenty of sure that I'm getting plenty of sure that I'm getting plenty of electrolytes as well before this sauna electrolytes as well before this sauna electrolytes as well before this sauna session because the heat exposure session because the heat exposure session because the heat exposure increases sweating leads to the loss of increases sweating leads to the loss of increases sweating leads to the loss of essential electrolytes like your sodium, essential electrolytes like your sodium, essential electrolytes like your sodium, potassium, magnesium and this can cause potassium, magnesium and this can cause potassium, magnesium and this can cause dehydration, muscle cramps, uh mental dehydration, muscle cramps, uh mental dehydration, muscle cramps, uh mental and physical fatigue if not addressed. and physical fatigue if not addressed. and physical fatigue if not addressed. So, uh, proper hydration helps maintain So, uh, proper hydration helps maintain So, uh, proper hydration helps maintain obviously your electrolyte balance, your obviously your electrolyte balance, your obviously your electrolyte balance, your circulation, prevents the negative circulation, prevents the negative circulation, prevents the negative effects of dehydration, such as your effects of dehydration, such as your effects of dehydration, such as your dizziness, such as your over dizziness, such as your over dizziness, such as your over overheating, you know. So, um, you know, overheating, you know. So, um, you know, overheating, you know. So, um, you know, I I like I like to have electrolytes all I I like I like to have electrolytes all I I like I like to have electrolytes all the time throughout the day, but the time throughout the day, but the time throughout the day, but particularly as soon as I've woken up particularly as soon as I've woken up particularly as soon as I've woken up because I know that I've lost a lot of because I know that I've lost a lot of because I know that I've lost a lot of fluid throughout the night. Okay. So, fluid throughout the night. Okay. So, fluid throughout the night. Okay. So, um, you know, you can cool down slowly um, you know, you can cool down slowly um, you know, you can cool down slowly after exiting the sauna. Um, but I like

11:00after exiting the sauna. Um, but I like after exiting the sauna. Um, but I like to go straight into the ice bath as I as to go straight into the ice bath as I as to go straight into the ice bath as I as I've mentioned before. Um, a note on I've mentioned before. Um, a note on I've mentioned before. Um, a note on supplementation as well. You may want to supplementation as well. You may want to supplementation as well. You may want to consider taking extra magnesium on top consider taking extra magnesium on top consider taking extra magnesium on top of the electrolyte supplementation. So, of the electrolyte supplementation. So, of the electrolyte supplementation. So, I like to take Mag Breakthrough from Bio I like to take Mag Breakthrough from Bio I like to take Mag Breakthrough from Bio Optimizers. If you guys want any links Optimizers. If you guys want any links Optimizers. If you guys want any links to the Electra Shred or the um, uh, the to the Electra Shred or the um, uh, the to the Electra Shred or the um, uh, the Bioptimizers, Mag Breakthrough for Bioptimizers, Mag Breakthrough for Bioptimizers, Mag Breakthrough for instance, you can just look below. I'll instance, you can just look below. I'll instance, you can just look below. I'll put the link in the in the show notes. put the link in the in the show notes. put the link in the in the show notes. and uh give you guys a discount code. Um and uh give you guys a discount code. Um and uh give you guys a discount code. Um but you know, using the sauna after your but you know, using the sauna after your but you know, using the sauna after your workout, for instance, can really help workout, for instance, can really help workout, for instance, can really help you relax the muscles and uh speed up you relax the muscles and uh speed up you relax the muscles and uh speed up the recovery process, which I really the recovery process, which I really the recovery process, which I really like to do. But a lot of the time due like to do. But a lot of the time due like to do. But a lot of the time due due to convenience or inconvenience, I due to convenience or inconvenience, I due to convenience or inconvenience, I like to get up and make sure that I have like to get up and make sure that I have like to get up and make sure that I have my ice bath before the workout, but I my ice bath before the workout, but I my ice bath before the workout, but I always like to do the ice bath after the always like to do the ice bath after the always like to do the ice bath after the sauna, you know? So that's that's kind sauna, you know? So that's that's kind sauna, you know? So that's that's kind of how I like to work. So, when it comes of how I like to work. So, when it comes of how I like to work. So, when it comes to the cold plunge, I've got a Morosco

12:00to the cold plunge, I've got a Morosco to the cold plunge, I've got a Morosco Forge and it goes extremely cold. Uh, Forge and it goes extremely cold. Uh, Forge and it goes extremely cold. Uh, but any ice bath will work. Uh, begin but any ice bath will work. Uh, begin but any ice bath will work. Uh, begin with like 1 minute and then you can work with like 1 minute and then you can work with like 1 minute and then you can work your way up to 3 minutes. Uh, see how your way up to 3 minutes. Uh, see how your way up to 3 minutes. Uh, see how that feels. Just let your body gradually that feels. Just let your body gradually that feels. Just let your body gradually adapt to the intense cold exposure adapt to the intense cold exposure adapt to the intense cold exposure without overstressing your nervous without overstressing your nervous without overstressing your nervous system much like how I explained to you system much like how I explained to you system much like how I explained to you with the the the heat with the sauna. So with the the the heat with the sauna. So with the the the heat with the sauna. So short controlled exposure to the cold short controlled exposure to the cold short controlled exposure to the cold water um triggers vaso constriction water um triggers vaso constriction water um triggers vaso constriction which is the narrowing of the blood which is the narrowing of the blood which is the narrowing of the blood vessels which helps reduce the vessels which helps reduce the vessels which helps reduce the inflammation and muscle soreness by inflammation and muscle soreness by inflammation and muscle soreness by decreasing the blood flow in the decreasing the blood flow in the decreasing the blood flow in the muscles. But once you leave the cold muscles. But once you leave the cold muscles. But once you leave the cold water, your body then warms back up and water, your body then warms back up and water, your body then warms back up and the blood rushes to those extremities the blood rushes to those extremities the blood rushes to those extremities and helps with circulation which then and helps with circulation which then and helps with circulation which then helps speed up recovery because the helps speed up recovery because the helps speed up recovery because the better blood flow that is carrying better blood flow that is carrying better blood flow that is carrying oxygen and nutrients to the muscles is oxygen and nutrients to the muscles is oxygen and nutrients to the muscles is much better. And studies have shown that much better. And studies have shown that much better. And studies have shown that cold water immersion significantly cold water immersion significantly cold water immersion significantly reduces delayed onset muscle soreness. reduces delayed onset muscle soreness. reduces delayed onset muscle soreness. So, when I was preparing for all my iron

13:00So, when I was preparing for all my iron So, when I was preparing for all my iron man events for my ultramarathon, uh as man events for my ultramarathon, uh as man events for my ultramarathon, uh as soon as I'd finished my run, soon as I'd soon as I'd finished my run, soon as I'd soon as I'd finished my run, soon as I'd finish uh you know the the my my cycle finish uh you know the the my my cycle finish uh you know the the my my cycle or anything like that, I would just get or anything like that, I would just get or anything like that, I would just get in the ice bath and it really really in the ice bath and it really really in the ice bath and it really really helped with my recovery for the helped with my recovery for the helped with my recovery for the following day. You know, sometimes I was following day. You know, sometimes I was following day. You know, sometimes I was doing my run in the morning and I was doing my run in the morning and I was doing my run in the morning and I was doing a bike in the evening and I just doing a bike in the evening and I just doing a bike in the evening and I just felt so much more recovered for the felt so much more recovered for the felt so much more recovered for the evening session, you know. So, give that evening session, you know. So, give that evening session, you know. So, give that a go and obviously it works in a a go and obviously it works in a a go and obviously it works in a bodybuilding and sports performance bodybuilding and sports performance bodybuilding and sports performance circles too. Now, for the cold plunge, circles too. Now, for the cold plunge, circles too. Now, for the cold plunge, like I said, about 50 degrees. I go a like I said, about 50 degrees. I go a like I said, about 50 degrees. I go a little bit colder than that, but I'm uh little bit colder than that, but I'm uh little bit colder than that, but I'm uh a little bit hardcore. Um, but you know, a little bit hardcore. Um, but you know, a little bit hardcore. Um, but you know, you don't want to overwhelm the body. you don't want to overwhelm the body. you don't want to overwhelm the body. Just allow your body to benefit from the Just allow your body to benefit from the Just allow your body to benefit from the anti-inflammatory effects without anti-inflammatory effects without anti-inflammatory effects without minimizing the risk of hypothermia or minimizing the risk of hypothermia or minimizing the risk of hypothermia or excessive shock, you know. Um, and if excessive shock, you know. Um, and if excessive shock, you know. Um, and if you're new to cold plunging, start with you're new to cold plunging, start with you're new to cold plunging, start with a higher end of this this range, maybe a higher end of this this range, maybe a higher end of this this range, maybe about 60°, which is 15 Celsius, and about 60°, which is 15 Celsius, and about 60°, which is 15 Celsius, and gradually work your way to lower

14:00gradually work your way to lower gradually work your way to lower temperatures as your tolerance builds. temperatures as your tolerance builds. temperatures as your tolerance builds. Now, when you do go into the ice bath, I Now, when you do go into the ice bath, I Now, when you do go into the ice bath, I do recommend that you try to relax your do recommend that you try to relax your do recommend that you try to relax your muscles cuz people usually muscles cuz people usually muscles cuz people usually hyperventilate, which you probably will hyperventilate, which you probably will hyperventilate, which you probably will for the first 30 seconds, but relax your for the first 30 seconds, but relax your for the first 30 seconds, but relax your muscles. Just chill. You know, if you're muscles. Just chill. You know, if you're muscles. Just chill. You know, if you're outside, listen to the birds, the wind, outside, listen to the birds, the wind, outside, listen to the birds, the wind, whatever. You know, just lose yourself whatever. You know, just lose yourself whatever. You know, just lose yourself in the moment. I like to take a deep in the moment. I like to take a deep in the moment. I like to take a deep breath in, hold the breath for about two breath in, hold the breath for about two breath in, hold the breath for about two seconds, exhale slowly, hold the breath seconds, exhale slowly, hold the breath seconds, exhale slowly, hold the breath for two seconds, and then back in just for two seconds, and then back in just for two seconds, and then back in just nice and slow. Now, for the first 30 nice and slow. Now, for the first 30 nice and slow. Now, for the first 30 seconds, like I said, you may not be seconds, like I said, you may not be seconds, like I said, you may not be able to control that, but still focus on able to control that, but still focus on able to control that, but still focus on it, and eventually you'll relax and it, and eventually you'll relax and it, and eventually you'll relax and you'll get into that zone. Um, so, you you'll get into that zone. Um, so, you you'll get into that zone. Um, so, you know, research does support the idea know, research does support the idea know, research does support the idea that regular cold water can reduce the that regular cold water can reduce the that regular cold water can reduce the muscle soreness and help with emotional muscle soreness and help with emotional muscle soreness and help with emotional stability, helps with the mobilization stability, helps with the mobilization stability, helps with the mobilization of fatty acids, you know. So, I do of fatty acids, you know. So, I do of fatty acids, you know. So, I do suggest that you do it, but make sure suggest that you do it, but make sure suggest that you do it, but make sure that you do submerge your chest in the that you do submerge your chest in the that you do submerge your chest in the water, okay? Because a lot of people, water, okay? Because a lot of people, water, okay? Because a lot of people, you know, they'll go to the bottom of you know, they'll go to the bottom of you know, they'll go to the bottom of their pecs or or whatnot and they won't their pecs or or whatnot and they won't their pecs or or whatnot and they won't go any further. That is the sweet spot,

15:00go any further. That is the sweet spot, go any further. That is the sweet spot, you know? So, make sure you go all the you know? So, make sure you go all the you know? So, make sure you go all the way in. Submerge your veagal nerve, your way in. Submerge your veagal nerve, your way in. Submerge your veagal nerve, your legs, your torso, absolutely everything. legs, your torso, absolutely everything. legs, your torso, absolutely everything. But just as with sauna use, hydration is But just as with sauna use, hydration is But just as with sauna use, hydration is critical before and after cold plunge critical before and after cold plunge critical before and after cold plunge because cold exposure can lead to a because cold exposure can lead to a because cold exposure can lead to a fluid shift in the body. So staying fluid shift in the body. So staying fluid shift in the body. So staying hydrated ensures that your body hydrated ensures that your body hydrated ensures that your body maintains that homeostatis and avoids maintains that homeostatis and avoids maintains that homeostatis and avoids dehydration. Okay? And uh to enhance the dehydration. Okay? And uh to enhance the dehydration. Okay? And uh to enhance the recovery, you know, consider like recovery, you know, consider like recovery, you know, consider like contrast therapy. Like I said, go sauna, contrast therapy. Like I said, go sauna, contrast therapy. Like I said, go sauna, ice, sauna, ice, and maybe repeat that ice, sauna, ice, and maybe repeat that ice, sauna, ice, and maybe repeat that three times. So, I was at Jungle Gym and three times. So, I was at Jungle Gym and three times. So, I was at Jungle Gym and I've been doing that with the owner I've been doing that with the owner I've been doing that with the owner there, Katie. I've done it with Ally, there, Katie. I've done it with Ally, there, Katie. I've done it with Ally, the the two owners there, and obviously the the two owners there, and obviously the the two owners there, and obviously my wife. And that's what we'll do. We'll my wife. And that's what we'll do. We'll my wife. And that's what we'll do. We'll do 20 minutes, 3 minutes, 20 minutes, 3 do 20 minutes, 3 minutes, 20 minutes, 3 do 20 minutes, 3 minutes, 20 minutes, 3 minutes, 20 minutes, 3 minutes. So, it's minutes, 20 minutes, 3 minutes. So, it's minutes, 20 minutes, 3 minutes. So, it's a little over it's like hour and 9 a little over it's like hour and 9 a little over it's like hour and 9 minutes, you know. Um, but it it's minutes, you know. Um, but it it's minutes, you know. Um, but it it's something that is phenomenal. It isn't something that is phenomenal. It isn't something that is phenomenal. It isn't just a trend. It actually has a lot of

16:00just a trend. It actually has a lot of just a trend. It actually has a lot of valid research on why you should do it. valid research on why you should do it. valid research on why you should do it. And you know, my HRV is better before And you know, my HRV is better before And you know, my HRV is better before because of it. My sleep is better because of it. My sleep is better because of it. My sleep is better because of it, but I don't do the sauna because of it, but I don't do the sauna because of it, but I don't do the sauna before bed. It it doesn't affect some before bed. It it doesn't affect some before bed. It it doesn't affect some people, but it it affects others. And people, but it it affects others. And people, but it it affects others. And I've noticed the longer that females I've noticed the longer that females I've noticed the longer that females stay in like the sauna or the cold on, stay in like the sauna or the cold on, stay in like the sauna or the cold on, you know, I'm generalizing, it doesn't you know, I'm generalizing, it doesn't you know, I'm generalizing, it doesn't affect them in uh a productive manner. affect them in uh a productive manner. affect them in uh a productive manner. So, I usually suggest females do So, I usually suggest females do So, I usually suggest females do slightly lesser time than males. you slightly lesser time than males. you slightly lesser time than males. you know, you got to think about your know, you got to think about your know, you got to think about your hormones, you got to think about your hormones, you got to think about your hormones, you got to think about your thyroid. There's other issues and thyroid. There's other issues and thyroid. There's other issues and complications that you can uh have, you complications that you can uh have, you complications that you can uh have, you know, if there's too many stressors, know, if there's too many stressors, know, if there's too many stressors, much like fasting. I don't have my much like fasting. I don't have my much like fasting. I don't have my clients, my female clients fasting as clients, my female clients fasting as clients, my female clients fasting as long as my male clients, you know. Um, long as my male clients, you know. Um, long as my male clients, you know. Um, but it should be used in moderation, but it should be used in moderation, but it should be used in moderation, especially to begin with, you know. especially to begin with, you know. especially to begin with, you know. Again, you don't want to in you don't Again, you don't want to in you don't Again, you don't want to in you don't want to go through dehydration or or too want to go through dehydration or or too want to go through dehydration or or too much of a stressor because exercise is a much of a stressor because exercise is a much of a stressor because exercise is a stressor. If you're not getting enough stressor. If you're not getting enough

17:00stressor. If you're not getting enough sleep, there's a stressor. If you've got sleep, there's a stressor. If you've got sleep, there's a stressor. If you've got stress in your life, there's another stress in your life, there's another stress in your life, there's another stressor. And if you are not recovering stressor. And if you are not recovering stressor. And if you are not recovering from your lifestyle and your workout from your lifestyle and your workout from your lifestyle and your workout routines uh adequately because you're routines uh adequately because you're routines uh adequately because you're not getting enough sleep, your nutrients not getting enough sleep, your nutrients not getting enough sleep, your nutrients are lacking, your hydration is lacking, are lacking, your hydration is lacking, are lacking, your hydration is lacking, this could potentially cause a problem. this could potentially cause a problem. this could potentially cause a problem. Okay? But if I was to say everything is Okay? But if I was to say everything is Okay? But if I was to say everything is perfect, I'd suggest you do the ice bath perfect, I'd suggest you do the ice bath perfect, I'd suggest you do the ice bath before a workout and then um and then do before a workout and then um and then do before a workout and then um and then do the sauna after. But I understand it can the sauna after. But I understand it can the sauna after. But I understand it can be inconvenient. So just do it whenever be inconvenient. So just do it whenever be inconvenient. So just do it whenever you can. But don't do the ice bath after you can. But don't do the ice bath after you can. But don't do the ice bath after a workout because that will blunt the a workout because that will blunt the a workout because that will blunt the hormetic response, that inflammatory hormetic response, that inflammatory hormetic response, that inflammatory response that you want from the body response that you want from the body response that you want from the body that says, "Hey, I am inflamed." And that says, "Hey, I am inflamed." And that says, "Hey, I am inflamed." And that is a signal to say, I am going to that is a signal to say, I am going to that is a signal to say, I am going to recover. I'm going to grow back recover. I'm going to grow back recover. I'm going to grow back stronger. I'm going to be faster. I'm stronger. I'm going to be faster. I'm stronger. I'm going to be faster. I'm going to perform better from the next going to perform better from the next going to perform better from the next workout. So do not blunt that hormetic workout. So do not blunt that hormetic workout. So do not blunt that hormetic response. Okay? Uh but un you know if response. Okay? Uh but un you know if response. Okay? Uh but un you know if it's you know you're trying to build it's you know you're trying to build it's you know you're trying to build muscle for instance but if you're doing

18:00muscle for instance but if you're doing muscle for instance but if you're doing iron man's if you're doing uh you know iron man's if you're doing uh you know iron man's if you're doing uh you know more cardiovascular performing workouts more cardiovascular performing workouts more cardiovascular performing workouts then ice is absolutely fine just don't then ice is absolutely fine just don't then ice is absolutely fine just don't overdo it that's all you know but these overdo it that's all you know but these overdo it that's all you know but these are powerful tools to improve your are powerful tools to improve your are powerful tools to improve your recovery your performance reduce muscle recovery your performance reduce muscle recovery your performance reduce muscle soreness better for emotional stability soreness better for emotional stability soreness better for emotional stability uh there's so many benefits from it you uh there's so many benefits from it you uh there's so many benefits from it you know increasing your heat shock proteins know increasing your heat shock proteins know increasing your heat shock proteins uh allowing growth hormone production, uh allowing growth hormone production, uh allowing growth hormone production, um, uh, better release and testosterone um, uh, better release and testosterone um, uh, better release and testosterone production in particular from the ice production in particular from the ice production in particular from the ice bath, you know, but you got to make sure bath, you know, but you got to make sure bath, you know, but you got to make sure it it, you know, that you are having it it, you know, that you are having it it, you know, that you are having adequate nutrition, sleep, consistent adequate nutrition, sleep, consistent adequate nutrition, sleep, consistent training, you know, you're managing your training, you know, you're managing your training, you know, you're managing your stress. So, listen to your body and stress. So, listen to your body and stress. So, listen to your body and ingest your routine as needed to achieve ingest your routine as needed to achieve ingest your routine as needed to achieve the optimal results from contrast the optimal results from contrast the optimal results from contrast therapy. I've been doing it therapy. I've been doing it therapy. I've been doing it consistently like when I'm at home I'll consistently like when I'm at home I'll consistently like when I'm at home I'll do it five times a week um at least uh do it five times a week um at least uh do it five times a week um at least uh for the since 2014. Uh I was doing it for the since 2014. Uh I was doing it for the since 2014. Uh I was doing it before that um you know maybe three

19:00before that um you know maybe three before that um you know maybe three times a week cuz I had like uh like a times a week cuz I had like uh like a times a week cuz I had like uh like a cattle trough at home so of course cattle trough at home so of course cattle trough at home so of course buying ice was a pain in the ass and all buying ice was a pain in the ass and all buying ice was a pain in the ass and all that sort of stuff and I'd go and sa that sort of stuff and I'd go and sa that sort of stuff and I'd go and sa doing sauna uh at like the gym or doing sauna uh at like the gym or doing sauna uh at like the gym or something. So you're just not as something. So you're just not as something. So you're just not as consistent. But now I've got that setup consistent. But now I've got that setup consistent. But now I've got that setup at home. I've been very very consistent at home. I've been very very consistent at home. I've been very very consistent and it's really really helped me. As you and it's really really helped me. As you and it's really really helped me. As you know if you've been following me, my know if you've been following me, my know if you've been following me, my biological age is 26 years old from the biological age is 26 years old from the biological age is 26 years old from the last test that I did. Even though my last test that I did. Even though my last test that I did. Even though my chron chronological age is 50, I'll be chron chronological age is 50, I'll be chron chronological age is 50, I'll be 51 this year. But I've been able to 51 this year. But I've been able to 51 this year. But I've been able to reduce my biological age every year reduce my biological age every year reduce my biological age every year since 2014. And of course, it's probably since 2014. And of course, it's probably since 2014. And of course, it's probably a shotgun approach, but I believe these a shotgun approach, but I believe these a shotgun approach, but I believe these are two contributors to that. So, thank are two contributors to that. So, thank are two contributors to that. So, thank you very much for listening. If you'd you very much for listening. If you'd you very much for listening. If you'd like to share this with someone, please like to share this with someone, please like to share this with someone, please do. If you like this uh podcast, please do. If you like this uh podcast, please do. If you like this uh podcast, please please do leave a review. Go to Spotify. please do leave a review. Go to Spotify. please do leave a review. Go to Spotify. Go to wherever you are listening to this Go to wherever you are listening to this Go to wherever you are listening to this and please leave a review because that's and please leave a review because that's and please leave a review because that's what helps get the message out there. It what helps get the message out there. It what helps get the message out there. It gets shared. It keeps the lights on and

Sauna vs Cold Plunge The Ultimate Recovery Protocol I ve Used Since the 90s