Susanna S berg Chilling Ourselves to Boost Metabolism OA podcast
00:00hello everybody and uh yeah delighted to hello everybody and uh yeah delighted to to talk with Suzanne who's hailing from to talk with Suzanne who's hailing from to talk with Suzanne who's hailing from Copenhagen and Daniel's just across the Copenhagen and Daniel's just across the Copenhagen and Daniel's just across the water in Malmo and Susanna has we met water in Malmo and Susanna has we met water in Malmo and Susanna has we met Susanna about two months ago face to Susanna about two months ago face to Susanna about two months ago face to face we were giving a workshop in face we were giving a workshop in face we were giving a workshop in Belfast Belfast Belfast and the whole topic of conversation come and the whole topic of conversation come and the whole topic of conversation come up about ice cold so it's really up about ice cold so it's really up about ice cold so it's really tropical out there and Susanna has a PHD tropical out there and Susanna has a PHD tropical out there and Susanna has a PHD thesis on it so she's an authority on thesis on it so she's an authority on thesis on it so she's an authority on all things cold and brown fat so Suzanne all things cold and brown fat so Suzanne all things cold and brown fat so Suzanne it's a pleasure to have you here it's it's a pleasure to have you here it's it's a pleasure to have you here it's it's great I think the conversation is it's great I think the conversation is it's great I think the conversation is going to be interesting now as I said I going to be interesting now as I said I going to be interesting now as I said I know nothing about coal so I'm going to know nothing about coal so I'm going to know nothing about coal so I'm going to really step back in this one really step back in this one really step back in this one and for me sometimes I just can't get my and for me sometimes I just can't get my and for me sometimes I just can't get my head around why anybody would bother to head around why anybody would bother to head around why anybody would bother to jump into an ice bath but I've done it a jump into an ice bath but I've done it a jump into an ice bath but I've done it a couple of times yeah couple of times yeah couple of times yeah um not so sure but uh convert me but uh um not so sure but uh convert me but uh um not so sure but uh convert me but uh tell us a little bit about your
01:00tell us a little bit about your tell us a little bit about your background how you got into it and uh background how you got into it and uh background how you got into it and uh let's go let's get the conversation let's go let's get the conversation let's go let's get the conversation flowing flowing flowing thank you thank you for having me it was thank you thank you for having me it was thank you thank you for having me it was so nice to see you a couple of months so nice to see you a couple of months so nice to see you a couple of months ago when I went to one of your workshops ago when I went to one of your workshops ago when I went to one of your workshops um and uh yeah so the code the water and um and uh yeah so the code the water and um and uh yeah so the code the water and the breathing is really connected and the breathing is really connected and the breathing is really connected and and it we can really benefit from from and it we can really benefit from from and it we can really benefit from from learning how to breathe calmly and and learning how to breathe calmly and and learning how to breathe calmly and and light uh doing a cold water immersion so light uh doing a cold water immersion so light uh doing a cold water immersion so but initially actually I started my PhD but initially actually I started my PhD but initially actually I started my PhD in the the brown fat the healthy fat in the the brown fat the healthy fat in the the brown fat the healthy fat um and that was the reason why I started um and that was the reason why I started um and that was the reason why I started looking into what is actually happened looking into what is actually happened looking into what is actually happened happening when you go into the cold cold happening when you go into the cold cold happening when you go into the cold cold air cold rooms or just getting cold on air cold rooms or just getting cold on air cold rooms or just getting cold on your skin but also going into the cold your skin but also going into the cold your skin but also going into the cold water so um my thesis is a is actually water so um my thesis is a is actually water so um my thesis is a is actually about our metabolism about our metabolism about our metabolism um and what happened was that the I had um and what happened was that the I had um and what happened was that the I had this science topic of the brown fat and
02:00this science topic of the brown fat and this science topic of the brown fat and figuring out how can I do a research figuring out how can I do a research figuring out how can I do a research study in humans because there's there's study in humans because there's there's study in humans because there's there's been some studies do in in the you could been some studies do in in the you could been some studies do in in the you could say rodents and also cell models saying say rodents and also cell models saying say rodents and also cell models saying that if you get cold on your skin then that if you get cold on your skin then that if you get cold on your skin then they will activate your brown fat they will activate your brown fat they will activate your brown fat because norepinephrine would be released because norepinephrine would be released because norepinephrine would be released from your nervous system because you from your nervous system because you from your nervous system because you activate the sympathetic nervous system activate the sympathetic nervous system activate the sympathetic nervous system and that will activate our Brown cells and that will activate our Brown cells and that will activate our Brown cells which will then increase our heat in our which will then increase our heat in our which will then increase our heat in our body so that is to protect us from body so that is to protect us from body so that is to protect us from becoming hypothermic becoming hypothermic becoming hypothermic um and then I got the idea that what um and then I got the idea that what um and then I got the idea that what about winter swimmers because they go about winter swimmers because they go about winter swimmers because they go into the cold water all the time so do into the cold water all the time so do into the cold water all the time so do they have more Brown fat because when they have more Brown fat because when they have more Brown fat because when you expose yourself to to code all the you expose yourself to to code all the you expose yourself to to code all the time we've seen rodent studies that the time we've seen rodent studies that the time we've seen rodent studies that the brown fat can increase in volume and if brown fat can increase in volume and if brown fat can increase in volume and if that if we can increase the volume of that if we can increase the volume of that if we can increase the volume of brown fat in the body then we will have brown fat in the body then we will have brown fat in the body then we will have more cells to increase our metabolism more cells to increase our metabolism more cells to increase our metabolism increase our heat in our body because
03:00increase our heat in our body because increase our heat in our body because when the brown fat is activated it takes when the brown fat is activated it takes when the brown fat is activated it takes up sugar and fats on the bloodstream and up sugar and fats on the bloodstream and up sugar and fats on the bloodstream and thereby we can burn some calories thereby we can burn some calories thereby we can burn some calories so that is really what researchers are so that is really what researchers are so that is really what researchers are doing right now there's really a Hot doing right now there's really a Hot doing right now there's really a Hot Topic in metabolism increasing our Brown Topic in metabolism increasing our Brown Topic in metabolism increasing our Brown fat fat fat did you actually did you do winter did you actually did you do winter did you actually did you do winter swimming or eye swimming before you do swimming or eye swimming before you do swimming or eye swimming before you do the study or did you start doing it the study or did you start doing it the study or did you start doing it because of your study yeah exactly it's like it's like I really reject I don't want to go into I really reject I don't want to go into I really reject I don't want to go into the cold I'm comfortable I feel fine at the cold I'm comfortable I feel fine at the cold I'm comfortable I feel fine at the at the just neutral temperatures but the at the just neutral temperatures but the at the just neutral temperatures but I have to say that I was also a person I have to say that I was also a person I have to say that I was also a person that was really I can maybe call myself that was really I can maybe call myself that was really I can maybe call myself a cold because I was so scared of a cold because I was so scared of a cold because I was so scared of the cold all the time I I freeze really the cold all the time I I freeze really the cold all the time I I freeze really easily and so the thought of that was easily and so the thought of that was easily and so the thought of that was really not uh really not uh really not uh not something that appealed to me at not something that appealed to me at not something that appealed to me at least so going into this research I was
04:00least so going into this research I was least so going into this research I was like okay if I do this at some point I like okay if I do this at some point I like okay if I do this at some point I would have to try it at least so yeah would have to try it at least so yeah would have to try it at least so yeah that's uh so I did this I did start up that's uh so I did this I did start up that's uh so I did this I did start up the research and I did do some field the research and I did do some field the research and I did do some field research uh just observing winter research uh just observing winter research uh just observing winter swimmers how do they do it in Denmark uh swimmers how do they do it in Denmark uh swimmers how do they do it in Denmark uh noting down how how is this a good thing noting down how how is this a good thing noting down how how is this a good thing and how long do they stay in the water and how long do they stay in the water and how long do they stay in the water so it took me a year just to get like a so it took me a year just to get like a so it took me a year just to get like a data on how is this actually done in data on how is this actually done in data on how is this actually done in Praxis Praxis Praxis um but the winter swimmers were all like um but the winter swimmers were all like um but the winter swimmers were all like seeing that I was doing this study so seeing that I was doing this study so seeing that I was doing this study so they was they were saying well Susanna they was they were saying well Susanna they was they were saying well Susanna you cannot study this without trying so you cannot study this without trying so you cannot study this without trying so you have to get into the water and at you have to get into the water and at you have to get into the water and at some point they convinced me and I must some point they convinced me and I must some point they convinced me and I must say the first three times say the first three times say the first three times I was not having it it was not something I was not having it it was not something I was not having it it was not something I liked I know that some could some get I liked I know that some could some get I liked I know that some could some get hooked the first time and I wish I had hooked the first time and I wish I had hooked the first time and I wish I had it like that but it wasn't like that for it like that but it wasn't like that for it like that but it wasn't like that for me at all so but by the time of four or
05:00me at all so but by the time of four or me at all so but by the time of four or five times I was not scared of of the five times I was not scared of of the five times I was not scared of of the water anymore I was not really scared of water anymore I was not really scared of water anymore I was not really scared of getting cold like that anymore and that getting cold like that anymore and that getting cold like that anymore and that is when you start building up your your is when you start building up your your is when you start building up your your resilience actually so but today I like resilience actually so but today I like resilience actually so but today I like it how cold was it when you jumped in it how cold was it when you jumped in it how cold was it when you jumped in because that matters was it two Celsius because that matters was it two Celsius because that matters was it two Celsius or 18 Celsius or somewhere in between or 18 Celsius or somewhere in between or 18 Celsius or somewhere in between well so cold water cold water is 15 well so cold water cold water is 15 well so cold water cold water is 15 degrees and Below degrees and Below degrees and Below um and the reason why I say that is um and the reason why I say that is um and the reason why I say that is because we can see in the literature because we can see in the literature because we can see in the literature that that that um that by the time the water hits 15 um that by the time the water hits 15 um that by the time the water hits 15 degrees and and Below we there's been degrees and and Below we there's been degrees and and Below we there's been some observations on people getting some observations on people getting some observations on people getting activation of the cold shot and also activation of the cold shot and also activation of the cold shot and also accidents so that's the the registration accidents so that's the the registration accidents so that's the the registration we have seen in in the in in records at we have seen in in the in in records at we have seen in in the in in records at least so 15 degrees and below is where least so 15 degrees and below is where least so 15 degrees and below is where you activate your sympathetic nervous you activate your sympathetic nervous you activate your sympathetic nervous system system system um by the time I went into the water it um by the time I went into the water it um by the time I went into the water it was October uh so in Denmark the the was October uh so in Denmark the the was October uh so in Denmark the the temperature in the water will be around
06:00temperature in the water will be around temperature in the water will be around maybe eight five yeah around that yeah maybe eight five yeah around that yeah maybe eight five yeah around that yeah but but this this year it's the water is but but this this year it's the water is but but this this year it's the water is really warm we had a really warm summer really warm we had a really warm summer really warm we had a really warm summer but usually it's around maybe eight nine but usually it's around maybe eight nine but usually it's around maybe eight nine ten degrees or something like that in ten degrees or something like that in ten degrees or something like that in October it could be colder but yeah I October it could be colder but yeah I October it could be colder but yeah I remember it was super cold at least it's remember it was super cold at least it's remember it was super cold at least it's through a lot of diminishing returns you through a lot of diminishing returns you through a lot of diminishing returns you know do you get the same effect at 14 know do you get the same effect at 14 know do you get the same effect at 14 degrees as you get it in two degrees or degrees as you get it in two degrees or degrees as you get it in two degrees or how does that work how does that work how does that work so there is probably like a so there is probably like a so there is probably like a bonds effect on on temperature and you bonds effect on on temperature and you bonds effect on on temperature and you can also feel on your breathing because can also feel on your breathing because can also feel on your breathing because if you go into water that is two degrees if you go into water that is two degrees if you go into water that is two degrees you will have a much larger activation you will have a much larger activation you will have a much larger activation of your sympathetic nervous system that of your sympathetic nervous system that of your sympathetic nervous system that that is your fight and flight system so that is your fight and flight system so that is your fight and flight system so of course you will have a more rapid of course you will have a more rapid of course you will have a more rapid increase of all the the hormones and so increase of all the the hormones and so increase of all the the hormones and so adrenaline noradrenaline and codisol adrenaline noradrenaline and codisol adrenaline noradrenaline and codisol which will make you you can say Fight which will make you you can say Fight which will make you you can say Fight for Your Life for Your Life for Your Life um but that would mean that you can stay
07:00um but that would mean that you can stay um but that would mean that you can stay in a shorter time of course in the water in a shorter time of course in the water in a shorter time of course in the water so you have to adjust to the the so you have to adjust to the the so you have to adjust to the the temperature as well but most important temperature as well but most important temperature as well but most important of all is just to feel how it feels for of all is just to feel how it feels for of all is just to feel how it feels for you so as soon as you you feel too you so as soon as you you feel too you so as soon as you you feel too uncomfortable the body will tell you now uncomfortable the body will tell you now uncomfortable the body will tell you now it's enough now you go up and you have it's enough now you go up and you have it's enough now you go up and you have to listen to that but building up you to listen to that but building up you to listen to that but building up you will have to accept that you can only will have to accept that you can only will have to accept that you can only stay for a certain amount of time and stay for a certain amount of time and stay for a certain amount of time and don't compete with anyone because people don't compete with anyone because people don't compete with anyone because people are different so some will be fine with are different so some will be fine with are different so some will be fine with just building up to maybe one minute or just building up to maybe one minute or just building up to maybe one minute or two minutes three minutes and no reason two minutes three minutes and no reason two minutes three minutes and no reason to stay in longer no matter what to stay in longer no matter what to stay in longer no matter what temperature it is I would say temperature it is I would say temperature it is I would say um and then some are just fine with just um and then some are just fine with just um and then some are just fine with just a short tip you will get the activation a short tip you will get the activation a short tip you will get the activation of the sympathetic nervous system of the sympathetic nervous system of the sympathetic nervous system anyways so but in the beginning you will anyways so but in the beginning you will anyways so but in the beginning you will not be able to stay for a minute that is not be able to stay for a minute that is not be able to stay for a minute that is also something people will have to also something people will have to also something people will have to accept that it's it's like training it's accept that it's it's like training it's accept that it's it's like training it's like going to the fitness center you like going to the fitness center you like going to the fitness center you have to build this up your cells will
08:00have to build this up your cells will have to build this up your cells will have to adapt have to adapt have to adapt so so a novice like me you're saying so so a novice like me you're saying so so a novice like me you're saying maybe just get in for 30 seconds and I maybe just get in for 30 seconds and I maybe just get in for 30 seconds and I think that takes the fair response away think that takes the fair response away think that takes the fair response away as well a little bit because you're as well a little bit because you're as well a little bit because you're you're realizing it's only for 30 you're realizing it's only for 30 you're realizing it's only for 30 seconds that your first tip will just be a few your first tip will just be a few seconds you can go in and maybe count to seconds you can go in and maybe count to seconds you can go in and maybe count to five and then go up because I mean the five and then go up because I mean the five and then go up because I mean the next time you can count to ten and then next time you can count to ten and then next time you can count to ten and then to 30 and then at some point you will be to 30 and then at some point you will be to 30 and then at some point you will be able to stay in the water until the cold able to stay in the water until the cold able to stay in the water until the cold shock subsides and that would take you shock subsides and that would take you shock subsides and that would take you around 40 seconds one minute some people around 40 seconds one minute some people around 40 seconds one minute some people it's one and a half minutes it's a it's one and a half minutes it's a it's one and a half minutes it's a little bit different it's a little bit little bit different it's a little bit little bit different it's a little bit individual but it seems that if you can individual but it seems that if you can individual but it seems that if you can get over the code shock if you can use get over the code shock if you can use get over the code shock if you can use your breathing concentrate on your your breathing concentrate on your your breathing concentrate on your breathing getting low and light then you breathing getting low and light then you breathing getting low and light then you can relax in the water you can you can can relax in the water you can you can can relax in the water you can you can switch from sympathetic activation of switch from sympathetic activation of switch from sympathetic activation of your nervous system to the your nervous system to the your nervous system to the parasympathetic activation and when you parasympathetic activation and when you parasympathetic activation and when you can do that you can at some point rest
09:00can do that you can at some point rest can do that you can at some point rest and you will feel the switch I think and you will feel the switch I think and you will feel the switch I think it's amazing I remember the day where I it's amazing I remember the day where I it's amazing I remember the day where I could sit in the water and I I was could sit in the water and I I was could sit in the water and I I was swimming but then I was sitting and swimming but then I was sitting and swimming but then I was sitting and actually holding my hands above the actually holding my hands above the actually holding my hands above the water because I get of cool terms and I water because I get of cool terms and I water because I get of cool terms and I remember the first day where I actually remember the first day where I actually remember the first day where I actually got over the Cold Shot response and I got over the Cold Shot response and I got over the Cold Shot response and I immediately felt the calmness in my body immediately felt the calmness in my body immediately felt the calmness in my body it was it was like getting over to the it was it was like getting over to the it was it was like getting over to the other side it was amazing and it was it other side it was amazing and it was it other side it was amazing and it was it was a very cold day with fog on it was a was a very cold day with fog on it was a was a very cold day with fog on it was a lake I remember and it was just so lake I remember and it was just so lake I remember and it was just so beautiful I have made a core memory beautiful I have made a core memory beautiful I have made a core memory about that and it's just it was so about that and it's just it was so about that and it's just it was so beautiful so Patrick one day you would beautiful so Patrick one day you would beautiful so Patrick one day you would have to try and just build it up a bit have to try and just build it up a bit have to try and just build it up a bit and then you will see that something is and then you will see that something is and then you will see that something is amazing is happening I like breathing amazing is happening I like breathing amazing is happening I like breathing because I've you know when you get it because I've you know when you get it because I've you know when you get it get the switch you get a lot of your get the switch you get a lot of your get the switch you get a lot of your mouth and you can just like with mouth and you can just like with mouth and you can just like with breeding Patrick slow breathing yeah and breeding Patrick slow breathing yeah and breeding Patrick slow breathing yeah and it's not like breath holding like if you it's not like breath holding like if you it's not like breath holding like if you tell somebody to hold their breath for tell somebody to hold their breath for tell somebody to hold their breath for several minutes it's too stressful you
10:00several minutes it's too stressful you several minutes it's too stressful you start slow the only difference is that start slow the only difference is that start slow the only difference is that controls you know temperature driven so controls you know temperature driven so controls you know temperature driven so you may not be able to do in the summer you may not be able to do in the summer you may not be able to do in the summer but I think there are many similarities but I think there are many similarities but I think there are many similarities with breeding as far as you have a with breeding as far as you have a with breeding as far as you have a little bit of an aversion to breath little bit of an aversion to breath little bit of an aversion to breath holding and some of those exercises that holding and some of those exercises that holding and some of those exercises that are more stressful yeah but once you get are more stressful yeah but once you get are more stressful yeah but once you get used to it slowly yeah used to it slowly yeah used to it slowly yeah it's not about fear I think so fear of it's not about fear I think so fear of it's not about fear I think so fear of getting into the cold fear of breath getting into the cold fear of breath getting into the cold fear of breath hold it's a the feeling of breath hold it's a the feeling of breath hold it's a the feeling of breath breathlessness I think a lot of my breathlessness I think a lot of my breathlessness I think a lot of my subjects and I had I did a randomized subjects and I had I did a randomized subjects and I had I did a randomized control trial control trial control trial um of um it was 30 subjects in this um of um it was 30 subjects in this um of um it was 30 subjects in this study it's not published yet but I study it's not published yet but I study it's not published yet but I trained them from never tried winter trained them from never tried winter trained them from never tried winter swimming before and of course I we went swimming before and of course I we went swimming before and of course I we went to me and my team we went to the sea to me and my team we went to the sea to me and my team we went to the sea with them and had and maybe three four with them and had and maybe three four with them and had and maybe three four five times because we we wanted to make five times because we we wanted to make five times because we we wanted to make sure that they were not stopping their sure that they were not stopping their sure that they were not stopping their winter swimming because of fear of the
11:00winter swimming because of fear of the winter swimming because of fear of the water because fear is not something we water because fear is not something we water because fear is not something we can use for anything so if they don't can use for anything so if they don't can use for anything so if they don't want to continue in in Winter swimming want to continue in in Winter swimming want to continue in in Winter swimming it should be because it's they're not it should be because it's they're not it should be because it's they're not having it they're not feeling it having it they're not feeling it having it they're not feeling it afterwards but the first few times the afterwards but the first few times the afterwards but the first few times the the reports coming back to me was that the reports coming back to me was that the reports coming back to me was that people were felt breathless and that was people were felt breathless and that was people were felt breathless and that was not a great feeling of course but that not a great feeling of course but that not a great feeling of course but that was the biggest fear not being able to was the biggest fear not being able to was the biggest fear not being able to breathe so what I really really breathe so what I really really breathe so what I really really encourage people to do is think about encourage people to do is think about encourage people to do is think about the breathing before you go into the the breathing before you go into the the breathing before you go into the water so calm yourself down before you water so calm yourself down before you water so calm yourself down before you go into the water takes a deep breath on go into the water takes a deep breath on go into the water takes a deep breath on the little and just just on the daddy the little and just just on the daddy the little and just just on the daddy and just to stand there for a bit relax and just to stand there for a bit relax and just to stand there for a bit relax yourself do some breathing techniques yourself do some breathing techniques yourself do some breathing techniques but in a relaxing way I don't encourage but in a relaxing way I don't encourage but in a relaxing way I don't encourage people to hyperventilate because you're people to hyperventilate because you're people to hyperventilate because you're already warm because you just came from already warm because you just came from already warm because you just came from home where you maybe you were running home where you maybe you were running home where you maybe you were running you're already warm enough you just have you're already warm enough you just have you're already warm enough you just have to calm your nervous system so you can
12:00to calm your nervous system so you can to calm your nervous system so you can go into the water because then the go into the water because then the go into the water because then the culture will activate the sympathetic culture will activate the sympathetic culture will activate the sympathetic nervous system but you are already in nervous system but you are already in nervous system but you are already in the training of lowering your breath and the training of lowering your breath and the training of lowering your breath and that you can use in the water that you can use in the water that you can use in the water I think just something tremendous in I think just something tremendous in I think just something tremendous in terms of mental health here because terms of mental health here because terms of mental health here because in terms of breathing as Daniel was in terms of breathing as Daniel was in terms of breathing as Daniel was saying you surrender to it now I've done saying you surrender to it now I've done saying you surrender to it now I've done a few ice Parts but xpt and there were a few ice Parts but xpt and there were a few ice Parts but xpt and there were four minutes in duration I just never four minutes in duration I just never four minutes in duration I just never went back to them again and so went back to them again and so went back to them again and so and I have we put in ice baths we put in and I have we put in ice baths we put in and I have we put in ice baths we put in with infrared sauna with everything here with infrared sauna with everything here with infrared sauna with everything here and uh yeah so shame on me but it's it's and uh yeah so shame on me but it's it's and uh yeah so shame on me but it's it's really about so what you're saying really about so what you're saying really about so what you're saying Suzanne is when people get into the Suzanne is when people get into the Suzanne is when people get into the water they are feeling breathless in the water they are feeling breathless in the water they are feeling breathless in the water yeah and this is something that water yeah and this is something that water yeah and this is something that they don't like so really it's about they don't like so really it's about they don't like so really it's about having some command over your breathing having some command over your breathing having some command over your breathing that here you're in the face of that here you're in the face of that here you're in the face of adversity and your breathing is getting adversity and your breathing is getting adversity and your breathing is getting fast which is going to happen in any fast which is going to happen in any fast which is going to happen in any situation that's stressful yes exactly situation that's stressful yes exactly situation that's stressful yes exactly and if physiological any mental
13:00and if physiological any mental and if physiological any mental stressful situation and it's really stressful situation and it's really stressful situation and it's really about developing the tools then to be about developing the tools then to be about developing the tools then to be able to take control to self-regulation able to take control to self-regulation able to take control to self-regulation whether it's in the water or whether whether it's in the water or whether whether it's in the water or whether it's in situations outside of the water it's in situations outside of the water it's in situations outside of the water so there's a lot going on and even so there's a lot going on and even so there's a lot going on and even though I have to say your book winter though I have to say your book winter though I have to say your book winter swimming and I'll show towards the and swimming and I'll show towards the and swimming and I'll show towards the and as well it's a beautifully crossed as well it's a beautifully crossed as well it's a beautifully crossed crafted book thank you and what you've crafted book thank you and what you've crafted book thank you and what you've included in it with photographs of real included in it with photographs of real included in it with photographs of real people not just Instagram people which people not just Instagram people which people not just Instagram people which can be very much a turn off that you're can be very much a turn off that you're can be very much a turn off that you're making it accessible to the normal making it accessible to the normal making it accessible to the normal populations populations populations the degree to which this has been the degree to which this has been the degree to which this has been practiced around the world because we practiced around the world because we practiced around the world because we had this conversation with Seth Daniel had this conversation with Seth Daniel had this conversation with Seth Daniel and yourself beforehand that very often and yourself beforehand that very often and yourself beforehand that very often we think it's only isolated say for we think it's only isolated say for we think it's only isolated say for example for Finland for Sweden for the example for Finland for Sweden for the example for Finland for Sweden for the northern countries for Denmark Etc but northern countries for Denmark Etc but northern countries for Denmark Etc but it's it's actually practiced worldwide it's it's actually practiced worldwide it's it's actually practiced worldwide internationally and it's not just this internationally and it's not just this internationally and it's not just this is not just a movement at the moment is not just a movement at the moment is not just a movement at the moment this has been practiced for decades yes this has been practiced for decades yes this has been practiced for decades yes there's nothing new about this no it's there's nothing new about this no it's there's nothing new about this no it's there's nothing new about it but I mean
14:00there's nothing new about it but I mean there's nothing new about it but I mean there's been like more you can see more there's been like more you can see more there's been like more you can see more research on it the last maybe 20 years research on it the last maybe 20 years research on it the last maybe 20 years and also metabolism wise which I've been and also metabolism wise which I've been and also metabolism wise which I've been studying studying studying um but also there's been a pandemic um but also there's been a pandemic um but also there's been a pandemic which apparently also really it really which apparently also really it really which apparently also really it really took off during the pandemic right and took off during the pandemic right and took off during the pandemic right and it really it builds into what you just it really it builds into what you just it really it builds into what you just said about the mental health because uh said about the mental health because uh said about the mental health because uh the lockdown didn't really do anything the lockdown didn't really do anything the lockdown didn't really do anything good for us I would say mentally so good for us I would say mentally so good for us I would say mentally so people are more stressed and they have people are more stressed and they have people are more stressed and they have more anxiety and and they feel more more anxiety and and they feel more more anxiety and and they feel more lonely I think so going going out to the lonely I think so going going out to the lonely I think so going going out to the water and and getting this increase in water and and getting this increase in water and and getting this increase in in neurotransmitters such as dopamine in neurotransmitters such as dopamine in neurotransmitters such as dopamine increase by 250 percent or even more increase by 250 percent or even more increase by 250 percent or even more just by a short dip actually and also in just by a short dip actually and also in just by a short dip actually and also in norepinephrine norepinephrine norepinephrine um and endorphins increasing to too um and endorphins increasing to too um and endorphins increasing to too which makes us happy it's our happiness which makes us happy it's our happiness which makes us happy it's our happiness hormones and it makes us more calm hormones and it makes us more calm hormones and it makes us more calm because when you submerge in the water
15:00because when you submerge in the water because when you submerge in the water you activate the parasympatic nervous you activate the parasympatic nervous you activate the parasympatic nervous system and serotonin goes up and that is system and serotonin goes up and that is system and serotonin goes up and that is what you need for the mental balance and what you need for the mental balance and what you need for the mental balance and that that is that holds on for hours that that is that holds on for hours that that is that holds on for hours after your cold sit so what people did after your cold sit so what people did after your cold sit so what people did was actually they were seeking was actually they were seeking was actually they were seeking excitement I think also maybe people go excitement I think also maybe people go excitement I think also maybe people go a bit bored but then they found out well a bit bored but then they found out well a bit bored but then they found out well this is actually making me more happy this is actually making me more happy this is actually making me more happy and more joyful more relaxed afterwards and more joyful more relaxed afterwards and more joyful more relaxed afterwards so in relation to mental health I think so in relation to mental health I think so in relation to mental health I think this is really interesting and when it this is really interesting and when it this is really interesting and when it comes to curing maybe depression and comes to curing maybe depression and comes to curing maybe depression and also anxiety or holding it in in Aid you also anxiety or holding it in in Aid you also anxiety or holding it in in Aid you can say can say can say um so I have seen that people use this um so I have seen that people use this um so I have seen that people use this but this is of course on on an anecdotal but this is of course on on an anecdotal but this is of course on on an anecdotal evidence if you can call it that or evidence if you can call it that or evidence if you can call it that or stories yeah but it has to start summer stories yeah but it has to start summer stories yeah but it has to start summer in terms of see you're seeing the in terms of see you're seeing the in terms of see you're seeing the observations and then time then the observations and then time then the observations and then time then the signs will show the the connection or at signs will show the the connection or at signs will show the the connection or at least will uncover it and but you're least will uncover it and but you're least will uncover it and but you're saying that initially when you get into saying that initially when you get into saying that initially when you get into the water you're activating a
16:00the water you're activating a the water you're activating a sympathetic response so you're feeling sympathetic response so you're feeling sympathetic response so you're feeling distressed there and then you're distressed there and then you're distressed there and then you're surrendering to it so that's surrendering to it so that's surrendering to it so that's transforming then from a sympathetic transforming then from a sympathetic transforming then from a sympathetic activation to relaxation response yes so activation to relaxation response yes so activation to relaxation response yes so okay but what what people need is a tool okay but what what people need is a tool okay but what what people need is a tool to do to know how to do this because the to do to know how to do this because the to do to know how to do this because the fear starts when you don't know what to fear starts when you don't know what to fear starts when you don't know what to do you don't know how to breathe you do you don't know how to breathe you do you don't know how to breathe you don't know what to do when you go into don't know what to do when you go into don't know what to do when you go into the water so I think it's really really the water so I think it's really really the water so I think it's really really important and that was also important important and that was also important important and that was also important for my my studies in my research when I for my my studies in my research when I for my my studies in my research when I told I guided them into the water and told I guided them into the water and told I guided them into the water and told them exactly before so they knew told them exactly before so they knew told them exactly before so they knew how to go into the water empty your how to go into the water empty your how to go into the water empty your lungs I always say so when they go in lungs I always say so when they go in lungs I always say so when they go in they should exhale because then they they should exhale because then they they should exhale because then they make capacity to breathe in more air make capacity to breathe in more air make capacity to breathe in more air because when you go in you will and because when you go in you will and because when you go in you will and you're not adapted you will have a you're not adapted you will have a you're not adapted you will have a invasion of your sympathetic nervous invasion of your sympathetic nervous invasion of your sympathetic nervous system and that will increase system and that will increase system and that will increase hyperventilation and then you will have hyperventilation and then you will have hyperventilation and then you will have a very high and shallow breathing you
17:00a very high and shallow breathing you a very high and shallow breathing you cannot get the air down but if you cannot get the air down but if you cannot get the air down but if you exhale completely before the first step exhale completely before the first step exhale completely before the first step in the water you will have a bigger in the water you will have a bigger in the water you will have a bigger capacity to breathe deeply so that is capacity to breathe deeply so that is capacity to breathe deeply so that is one thing the other thing is doing the one thing the other thing is doing the one thing the other thing is doing the the the light breathing before you go the the light breathing before you go the the light breathing before you go into the water so standing on the on on into the water so standing on the on on into the water so standing on the on on the beach or Jetty or before your bath the beach or Jetty or before your bath the beach or Jetty or before your bath or what it is you're using and just or what it is you're using and just or what it is you're using and just practice getting your activation of your practice getting your activation of your practice getting your activation of your parasympatic nervous system then it will parasympatic nervous system then it will parasympatic nervous system then it will be easier for you going into that be easier for you going into that be easier for you going into that breathing again as soon as you step in breathing again as soon as you step in breathing again as soon as you step in through the water through the water through the water we spoke a little bit earlier here we spoke a little bit earlier here we spoke a little bit earlier here before the podcast about measuring have before the podcast about measuring have before the podcast about measuring have you used any measuring devices because you used any measuring devices because you used any measuring devices because if you have the like myself door ring if you have the like myself door ring if you have the like myself door ring for example you can see that switch when for example you can see that switch when for example you can see that switch when you become calmer after and it doesn't you become calmer after and it doesn't you become calmer after and it doesn't happen to me every time but have you happen to me every time but have you happen to me every time but have you used any of that or yourself or the ones used any of that or yourself or the ones used any of that or yourself or the ones you've taught yeah so we've used a you've taught yeah so we've used a you've taught yeah so we've used a Garmin watch and the with that we can
18:00Garmin watch and the with that we can Garmin watch and the with that we can see uh the heart rate and also the um see uh the heart rate and also the um see uh the heart rate and also the um swim Strokes how many strokes did they swim Strokes how many strokes did they swim Strokes how many strokes did they take and we can see that how much the take and we can see that how much the take and we can see that how much the post actually went up and also how fast post actually went up and also how fast post actually went up and also how fast it actually declined again because what it actually declined again because what it actually declined again because what is normally said is that you have um an is normally said is that you have um an is normally said is that you have um an increase in heart rate as soon as you go increase in heart rate as soon as you go increase in heart rate as soon as you go into the water and you will definitely into the water and you will definitely into the water and you will definitely have that if you are unexperienced have that if you are unexperienced have that if you are unexperienced winter swimmer also because you are a winter swimmer also because you are a winter swimmer also because you are a bit anxious and nervous about going into bit anxious and nervous about going into bit anxious and nervous about going into the water and it's probably mostly that the water and it's probably mostly that the water and it's probably mostly that but because the code shock is so short but because the code shock is so short but because the code shock is so short you would because of the activation of you would because of the activation of you would because of the activation of the parasympathetic nervous system and the parasympathetic nervous system and the parasympathetic nervous system and the the vagus nerve you will have a the the vagus nerve you will have a the the vagus nerve you will have a decrease in the heart rate as well and decrease in the heart rate as well and decrease in the heart rate as well and that is what why you can see people that is what why you can see people that is what why you can see people sitting in water for maybe a minute two sitting in water for maybe a minute two sitting in water for maybe a minute two minutes three minutes and not minutes three minutes and not minutes three minutes and not hyperventilate that is because they have hyperventilate that is because they have hyperventilate that is because they have calm their nervous system to the calm their nervous system to the calm their nervous system to the parasympathetic vaccination so you can
19:00parasympathetic vaccination so you can parasympathetic vaccination so you can definitely use your your breath to to definitely use your your breath to to definitely use your your breath to to get into that stage and you can use that get into that stage and you can use that get into that stage and you can use that in your everyday as well so that is in your everyday as well so that is in your everyday as well so that is another thing another thing another thing do you but do you so you actually mostly do you but do you so you actually mostly do you but do you so you actually mostly you swim you don't sit still because you swim you don't sit still because you swim you don't sit still because there's a difference I do both I do yeah there's a difference I do both I do yeah there's a difference I do both I do yeah yeah I do both well it's because yeah I do both well it's because yeah I do both well it's because sometimes if I can't reach the bottom of sometimes if I can't reach the bottom of sometimes if I can't reach the bottom of the sea then of course I would I would the sea then of course I would I would the sea then of course I would I would have to do a swim but sometimes I just have to do a swim but sometimes I just have to do a swim but sometimes I just like to swim as well because then I like to swim as well because then I like to swim as well because then I activate my muscles and you have like activate my muscles and you have like activate my muscles and you have like two systems in your body that you that two systems in your body that you that two systems in your body that you that can activate the heat can activate the heat can activate the heat um that is the round fat which will be um that is the round fat which will be um that is the round fat which will be activated at first but at some point activated at first but at some point activated at first but at some point that will not be enough to uh to defend that will not be enough to uh to defend that will not be enough to uh to defend your your core temperature and then the your your core temperature and then the your your core temperature and then the muscles will of course help you but if muscles will of course help you but if muscles will of course help you but if you are swimming then the muscle will you are swimming then the muscle will you are swimming then the muscle will help you immediately to keep yourself help you immediately to keep yourself help you immediately to keep yourself warmer and actually so swimming is warmer and actually so swimming is warmer and actually so swimming is actually a good thing because then you
20:00actually a good thing because then you actually a good thing because then you will have more heat in your body but you will have more heat in your body but you will have more heat in your body but you will also have changing the temperature will also have changing the temperature will also have changing the temperature because of the thermal layer will be because of the thermal layer will be because of the thermal layer will be will be cold all the time so yeah of the will be cold all the time so yeah of the will be cold all the time so yeah of the water so it's just water so it's just water so it's just like we said earlier if you dig into it like we said earlier if you dig into it like we said earlier if you dig into it like there's a layer heat layer if you like there's a layer heat layer if you like there's a layer heat layer if you sit completely still and also if you sit completely still and also if you sit completely still and also if you take your hands and even your feet take your hands and even your feet take your hands and even your feet outside is there's a difference if you outside is there's a difference if you outside is there's a difference if you really want to get into it so but I really want to get into it so but I really want to get into it so but I really want to make a point there really want to make a point there really want to make a point there because there are some people thinking because there are some people thinking because there are some people thinking that taking your hands out of the water that taking your hands out of the water that taking your hands out of the water is like cheating and and I really don't is like cheating and and I really don't is like cheating and and I really don't think it is because you don't have to think it is because you don't have to think it is because you don't have to submerge your whole body to get the submerge your whole body to get the submerge your whole body to get the benefits of this or get your activation benefits of this or get your activation benefits of this or get your activation right or you can say it's it's not right or you can say it's it's not right or you can say it's it's not necessary necessary necessary um because we've been we have done um because we've been we have done um because we've been we have done studies not only me but other studies not only me but other studies not only me but other researchers as well where we see that researchers as well where we see that researchers as well where we see that submerging just a hand or a foot in cold submerging just a hand or a foot in cold submerging just a hand or a foot in cold water at four degrees for four minutes water at four degrees for four minutes water at four degrees for four minutes which is a long time but we could see which is a long time but we could see which is a long time but we could see immediately that there is an activation
21:00immediately that there is an activation immediately that there is an activation of the brown fat and we there's also of the brown fat and we there's also of the brown fat and we there's also studies done in fishermen where we can studies done in fishermen where we can studies done in fishermen where we can see that because they work with the see that because they work with the see that because they work with the hands in cold water all the time during hands in cold water all the time during hands in cold water all the time during cleaning the fission and stuff and what cleaning the fission and stuff and what cleaning the fission and stuff and what they do they do they do um but we can see that they have a code um but we can see that they have a code um but we can see that they have a code adaptation other places in the body it's adaptation other places in the body it's adaptation other places in the body it's not just the hands that they can have a not just the hands that they can have a not just the hands that they can have a long time in the cold water it's also long time in the cold water it's also long time in the cold water it's also the legs and and rest of the body so the legs and and rest of the body so the legs and and rest of the body so cold adaptation is not it's not cold adaptation is not it's not cold adaptation is not it's not necessarily the whole body of getting necessarily the whole body of getting necessarily the whole body of getting your head submerged you don't really your head submerged you don't really your head submerged you don't really have to and because I get so cold on my have to and because I get so cold on my have to and because I get so cold on my hands sorry hands sorry hands sorry um I take them up because then I can sit um I take them up because then I can sit um I take them up because then I can sit in the the water a longer time of course in the the water a longer time of course in the the water a longer time of course I do swim but then I take them up I do swim but then I take them up I do swim but then I take them up afterwards because then I'm able maybe afterwards because then I'm able maybe afterwards because then I'm able maybe to sit a little bit longer and and get to sit a little bit longer and and get to sit a little bit longer and and get my two three minutes of how long time I my two three minutes of how long time I my two three minutes of how long time I want to sit there yeah I think that's a want to sit there yeah I think that's a want to sit there yeah I think that's a good point to make there because some good point to make there because some good point to make there because some people can sit but they can't have their
22:00people can sit but they can't have their people can sit but they can't have their sometimes their feet or their hands sometimes their feet or their hands sometimes their feet or their hands because they have problems yes so they because they have problems yes so they because they have problems yes so they can still get the benefit while doing so can still get the benefit while doing so can still get the benefit while doing so it's these little tips and tricks that it's these little tips and tricks that it's these little tips and tricks that people may not necessarily really know people may not necessarily really know people may not necessarily really know so it's good to know that if you do it so it's good to know that if you do it so it's good to know that if you do it that way at least you can get the that way at least you can get the that way at least you can get the benefit even though your hands are not benefit even though your hands are not benefit even though your hands are not in the water exactly you can wear gloves in the water exactly you can wear gloves in the water exactly you can wear gloves as well and and also European shoes as well and and also European shoes as well and and also European shoes um I do that all the time but that's um I do that all the time but that's um I do that all the time but that's also because my my fear of touching the also because my my fear of touching the also because my my fear of touching the the ground in in the sea because I can't the ground in in the sea because I can't the ground in in the sea because I can't see it and and that's a little bit maybe see it and and that's a little bit maybe see it and and that's a little bit maybe just me I don't know but I I wear the just me I don't know but I I wear the just me I don't know but I I wear the shoes because then I don't have to think shoes because then I don't have to think shoes because then I don't have to think about that I can concentrate on my about that I can concentrate on my about that I can concentrate on my breathing and I could do a little swim breathing and I could do a little swim breathing and I could do a little swim because I really love that because I really love that because I really love that um and sit there for longer if I take my um and sit there for longer if I take my um and sit there for longer if I take my hands off and I get the benefits so yeah hands off and I get the benefits so yeah hands off and I get the benefits so yeah how how long would you normally I mean I how how long would you normally I mean I how how long would you normally I mean I was a individual but would you recommend was a individual but would you recommend was a individual but would you recommend somebody to be in until they're calm somebody to be in until they're calm somebody to be in until they're calm their breathing or uh because you said their breathing or uh because you said their breathing or uh because you said in Excel before you go in and breathe
23:00in Excel before you go in and breathe in Excel before you go in and breathe light what do you kind of tell them when light what do you kind of tell them when light what do you kind of tell them when you're in the water you're in the water you're in the water um do you have any certain protocol for um do you have any certain protocol for um do you have any certain protocol for people who are their breath of course who are their breath of course um and and try to calm themselves down um and and try to calm themselves down um and and try to calm themselves down by by by do a a deep inhalation and try to do it do a a deep inhalation and try to do it do a a deep inhalation and try to do it slow as well so deep and light and slow slow as well so deep and light and slow slow as well so deep and light and slow actually so by doing that they will get actually so by doing that they will get actually so by doing that they will get the activation of the parasympathetic the activation of the parasympathetic the activation of the parasympathetic nervous system quicklier nervous system quicklier nervous system quicklier um and they also of course they will um and they also of course they will um and they also of course they will have a best dilation as well which will have a best dilation as well which will have a best dilation as well which will mean in the beginning it will be like a mean in the beginning it will be like a mean in the beginning it will be like a struggle between getting cold adapted struggle between getting cold adapted struggle between getting cold adapted and also opening your veins so you will and also opening your veins so you will and also opening your veins so you will actually quickly get called by the actually quickly get called by the actually quickly get called by the parasympathetic activation but at some parasympathetic activation but at some parasympathetic activation but at some point you will be able to basically point you will be able to basically point you will be able to basically constrict that well in your skin that constrict that well in your skin that constrict that well in your skin that you will not get that cold by by
24:00you will not get that cold by by you will not get that cold by by activating your parasympatic activation activating your parasympatic activation activating your parasympatic activation with slow breathing so it's like there's with slow breathing so it's like there's with slow breathing so it's like there's also a building up and a switch the way also a building up and a switch the way also a building up and a switch the way the body needs to to get the body needs to to get the body needs to to get um yeah so you're kind of you're kind of um yeah so you're kind of you're kind of um yeah so you're kind of you're kind of saying listen to your body yeah it's saying listen to your body yeah it's saying listen to your body yeah it's it's not always an easy one because you it's not always an easy one because you it's not always an easy one because you could say to yourself and I'm going to could say to yourself and I'm going to could say to yourself and I'm going to be macho here so I'm going to keep on be macho here so I'm going to keep on be macho here so I'm going to keep on saying to myself I should stay in longer saying to myself I should stay in longer saying to myself I should stay in longer and longer and longer and then one over and longer and longer and then one over and longer and longer and then one over does it and sometimes extremes does it and sometimes extremes does it and sometimes extremes sometimes I feel with people with with sometimes I feel with people with with sometimes I feel with people with with breathing they can push you to the breathing they can push you to the breathing they can push you to the extremes that there's different extremes that there's different extremes that there's different personality types and I can understand personality types and I can understand personality types and I can understand that the individuals who were the long that the individuals who were the long that the individuals who were the long breath holds are also the ones that are breath holds are also the ones that are breath holds are also the ones that are going to jump into the water as well so going to jump into the water as well so going to jump into the water as well so how would you know if you're overdoing how would you know if you're overdoing how would you know if you're overdoing it would you would you know by your it would you would you know by your it would you would you know by your shivering afterwards that it takes you shivering afterwards that it takes you shivering afterwards that it takes you so long to get back to normal so long to get back to normal so long to get back to normal temperature or yeah I know Daniel's temperature or yeah I know Daniel's temperature or yeah I know Daniel's looking at Aura ring and things like looking at Aura ring and things like looking at Aura ring and things like that but say for a normal individual how that but say for a normal individual how that but say for a normal individual how would they know would they know would they know yeah so that's that's a really good yeah so that's that's a really good yeah so that's that's a really good question and I think that the that that
25:00question and I think that the that that question and I think that the that that is right if you feel if you feel bad in is right if you feel if you feel bad in is right if you feel if you feel bad in the water and you'll start shivering the water and you'll start shivering the water and you'll start shivering that is the your definitely your last that is the your definitely your last that is the your definitely your last cue to get off you should not shiver in cue to get off you should not shiver in cue to get off you should not shiver in the water because then you know your the water because then you know your the water because then you know your temperature has decreased too much temperature has decreased too much temperature has decreased too much um and I think that I I did like a um a um and I think that I I did like a um a um and I think that I I did like a um a small uh table in my in my book where it small uh table in my in my book where it small uh table in my in my book where it says exactly what is happening what can says exactly what is happening what can says exactly what is happening what can you feel when the temperature reaches 30 you feel when the temperature reaches 30 you feel when the temperature reaches 30 36 degrees that is 36 degrees that is 36 degrees that is decreasing one degree in your core and decreasing one degree in your core and decreasing one degree in your core and also what happens at 35 degrees and when also what happens at 35 degrees and when also what happens at 35 degrees and when it reaches 35 you will have the it reaches 35 you will have the it reaches 35 you will have the shivering and you should not have that shivering and you should not have that shivering and you should not have that that is absolutely no reason to go there that is absolutely no reason to go there that is absolutely no reason to go there so when you feel a little bit like the so when you feel a little bit like the so when you feel a little bit like the tingle in your skin has gone away and tingle in your skin has gone away and tingle in your skin has gone away and you feel like a cold shiver towards your you feel like a cold shiver towards your you feel like a cold shiver towards your core it's like a feeling it's something core it's like a feeling it's something core it's like a feeling it's something you can feel then it's definitely time you can feel then it's definitely time you can feel then it's definitely time to get up because one thing you need to to get up because one thing you need to to get up because one thing you need to know is when you are in the water that
26:00know is when you are in the water that know is when you are in the water that is not when you are the coldest in your is not when you are the coldest in your is not when you are the coldest in your core core core you will have what is called the after you will have what is called the after you will have what is called the after drop when you have been in the water so drop when you have been in the water so drop when you have been in the water so when you get up from the water the the when you get up from the water the the when you get up from the water the the blood vessels will dilate and the the blood vessels will dilate and the the blood vessels will dilate and the the blood in your core will of course go to blood in your core will of course go to blood in your core will of course go to your tissues and your skin and that will your tissues and your skin and that will your tissues and your skin and that will decrease the temperature of the blood decrease the temperature of the blood decrease the temperature of the blood and that goes back to your core and then and that goes back to your core and then and that goes back to your core and then the the temperature receptors will will the the temperature receptors will will the the temperature receptors will will of course pick that up sensor signal to of course pick that up sensor signal to of course pick that up sensor signal to the temperature regulating Center in the the temperature regulating Center in the the temperature regulating Center in the brain and then it it feel well now we're brain and then it it feel well now we're brain and then it it feel well now we're getting even colder so when you get up getting even colder so when you get up getting even colder so when you get up from your cold dip you will have a from your cold dip you will have a from your cold dip you will have a decrease in your temperature in the cold decrease in your temperature in the cold decrease in your temperature in the cold even after that so don't stay until you even after that so don't stay until you even after that so don't stay until you absolutely feel this is getting too much absolutely feel this is getting too much absolutely feel this is getting too much don't push it there's absolutely also no don't push it there's absolutely also no don't push it there's absolutely also no reason because we see the health reason because we see the health reason because we see the health benefits happening within a few minutes benefits happening within a few minutes benefits happening within a few minutes and after that it plateaus so there's no and after that it plateaus so there's no and after that it plateaus so there's no reason to stay longer and this is reason to stay longer and this is reason to stay longer and this is everything to do with hermesis as well I
27:00everything to do with hermesis as well I everything to do with hermesis as well I don't know if we should talk about that don't know if we should talk about that don't know if we should talk about that but yeah why not I think it's talking but yeah why not I think it's talking but yeah why not I think it's talking about about about but I think Patrick that it goes back if but I think Patrick that it goes back if but I think Patrick that it goes back if you do the link to breath holds like the you do the link to breath holds like the you do the link to breath holds like the diaphragm if you do breathal your diaphragm if you do breathal your diaphragm if you do breathal your diaphragm will start Contracting more diaphragm will start Contracting more diaphragm will start Contracting more and more if your experience it will take and more if your experience it will take and more if your experience it will take longer same with if you're in the cold longer same with if you're in the cold longer same with if you're in the cold like you feel these Downs After whatever like you feel these Downs After whatever like you feel these Downs After whatever a minute and then after a minute there a minute and then after a minute there a minute and then after a minute there when when they come more and more often when when they come more and more often when when they come more and more often just like you know like the contractions just like you know like the contractions just like you know like the contractions of the diaphragm it's kind of telling of the diaphragm it's kind of telling of the diaphragm it's kind of telling you you're stressing the system so at you you're stressing the system so at you you're stressing the system so at least for me so you have these least for me so you have these least for me so you have these subjective measures as well yeah that subjective measures as well yeah that subjective measures as well yeah that would experience I would say yeah would experience I would say yeah would experience I would say yeah but also when you are a new winter but also when you are a new winter but also when you are a new winter swimmer or a coach Dipper you will have swimmer or a coach Dipper you will have swimmer or a coach Dipper you will have shivering afterwards and the Shivering shivering afterwards and the Shivering shivering afterwards and the Shivering is not in itself anything dangerous but is not in itself anything dangerous but is not in itself anything dangerous but it's just the muscle warming you up it's just the muscle warming you up it's just the muscle warming you up which is a good thing uh but if you if which is a good thing uh but if you if which is a good thing uh but if you if you experience that many times or all you experience that many times or all you experience that many times or all the time actually then you would know the time actually then you would know the time actually then you would know maybe just stay in for a short amount of
28:00maybe just stay in for a short amount of maybe just stay in for a short amount of time because then you will learn the time because then you will learn the time because then you will learn the body will learn to heat itself up but body will learn to heat itself up but body will learn to heat itself up but not to extremes because I mean then it not to extremes because I mean then it not to extremes because I mean then it doesn't feel that great to to feel that doesn't feel that great to to feel that doesn't feel that great to to feel that shivering for hours afterwards so you shivering for hours afterwards so you shivering for hours afterwards so you have to adjust it to yourself it's all have to adjust it to yourself it's all have to adjust it to yourself it's all about body composition and it's about about body composition and it's about about body composition and it's about your yeah it's it's really difficult to your yeah it's it's really difficult to your yeah it's it's really difficult to like say this is how you should do and like say this is how you should do and like say this is how you should do and this is just the protocol you cannot do this is just the protocol you cannot do this is just the protocol you cannot do that but we can set up some some you can that but we can set up some some you can that but we can set up some some you can say advice around how how much you say advice around how how much you say advice around how how much you should do but as far as the literature should do but as far as the literature should do but as far as the literature goes it there's you shouldn't stay in goes it there's you shouldn't stay in goes it there's you shouldn't stay in the water for 10 minutes 15 minutes the water for 10 minutes 15 minutes the water for 10 minutes 15 minutes which some very competitive people would which some very competitive people would which some very competitive people would do in pushing it to the extremes there do in pushing it to the extremes there do in pushing it to the extremes there was no reason too so how would you tell somebody to now is so how would you tell somebody to now is the perfect time to start or maybe a the perfect time to start or maybe a the perfect time to start or maybe a month ago but how would you tell them to month ago but how would you tell them to month ago but how would you tell them to kind of build the Habit if and if it is kind of build the Habit if and if it is kind of build the Habit if and if it is in the middle of the winter how do you
29:00in the middle of the winter how do you in the middle of the winter how do you have a like a general like just go down have a like a general like just go down have a like a general like just go down to the knee if for 30 seconds so you to the knee if for 30 seconds so you to the knee if for 30 seconds so you have a certain like uh protocol or have a certain like uh protocol or have a certain like uh protocol or adaptation for somebody who's a complete adaptation for somebody who's a complete adaptation for somebody who's a complete beginner beginner beginner well it's completely beginner I would well it's completely beginner I would well it's completely beginner I would say start after summer say start after summer say start after summer um or just continue your summer swimming um or just continue your summer swimming um or just continue your summer swimming into the winter because then your your into the winter because then your your into the winter because then your your the season the temperature in nature and the season the temperature in nature and the season the temperature in nature and and weather will just do the conditions and weather will just do the conditions and weather will just do the conditions for you so if you can swim in the summer for you so if you can swim in the summer for you so if you can swim in the summer and you just continue that then it will and you just continue that then it will and you just continue that then it will be much easier for you to adapt to the be much easier for you to adapt to the be much easier for you to adapt to the temperature decreasing temperature decreasing temperature decreasing um um um um just slowly because then you don't um just slowly because then you don't um just slowly because then you don't have to get the immediate cold shock if have to get the immediate cold shock if have to get the immediate cold shock if you start in December or January when you start in December or January when you start in December or January when winter is at its peak so it's easier for winter is at its peak so it's easier for winter is at its peak so it's easier for yourself to start in in the summer it's yourself to start in in the summer it's yourself to start in in the summer it's also more safe because there's also of also more safe because there's also of also more safe because there's also of course some safety around this so people course some safety around this so people course some safety around this so people with heart diseases or high blood with heart diseases or high blood with heart diseases or high blood pressure not treated pressure not treated pressure not treated um
30:00um that is people I usually tell not to do that is people I usually tell not to do that is people I usually tell not to do winter swimming or they should do go to winter swimming or they should do go to winter swimming or they should do go to the doctor and talk to them about it the doctor and talk to them about it the doctor and talk to them about it because it is really difficult to to say because it is really difficult to to say because it is really difficult to to say that everybody can just start winter that everybody can just start winter that everybody can just start winter swimming because as I told you before swimming because as I told you before swimming because as I told you before the conflict of The sympathetic and the the conflict of The sympathetic and the the conflict of The sympathetic and the parasympatic nervous system one raises parasympatic nervous system one raises parasympatic nervous system one raises the heart rate and blood pressure and the heart rate and blood pressure and the heart rate and blood pressure and the other one brings it down and that the other one brings it down and that the other one brings it down and that makes the conflict to the heart and you makes the conflict to the heart and you makes the conflict to the heart and you can almost if you tried winter swimming can almost if you tried winter swimming can almost if you tried winter swimming and dipping you can remember that the and dipping you can remember that the and dipping you can remember that the heart is like oh it's like struggling heart is like oh it's like struggling heart is like oh it's like struggling the first few seconds of it and if you the first few seconds of it and if you the first few seconds of it and if you have a heart problems I would I would have a heart problems I would I would have a heart problems I would I would say you should be careful about that but say you should be careful about that but say you should be careful about that but starting out from Summer would starting out from Summer would starting out from Summer would definitely be less stressful for your definitely be less stressful for your definitely be less stressful for your cardiovascular system cardiovascular system cardiovascular system and in terms of when we're looking at and in terms of when we're looking at and in terms of when we're looking at breathing exercise people with anxiety breathing exercise people with anxiety breathing exercise people with anxiety we have to go really really gentle we have to go really really gentle we have to go really really gentle because especially when we give them air because especially when we give them air because especially when we give them air hunger because that air hunger hunger because that air hunger hunger because that air hunger compartment with stress response is compartment with stress response is
31:00compartment with stress response is there anybody would say predisposition there anybody would say predisposition there anybody would say predisposition towards anxiety or panic disorder that towards anxiety or panic disorder that towards anxiety or panic disorder that they have to go even easier than they have to go even easier than they have to go even easier than somebody without those issues somebody without those issues somebody without those issues or do you see do you see that difference or do you see do you see that difference or do you see do you see that difference or not or not or not um um I haven't really trained a group of I haven't really trained a group of I haven't really trained a group of people with an anxiety or people with an anxiety or people with an anxiety or um or or depression as such um or or depression as such um or or depression as such um so I cannot really talk about that on um so I cannot really talk about that on um so I cannot really talk about that on a scientific level but my observation is a scientific level but my observation is a scientific level but my observation is that that people with anxiety and that that people with anxiety and that that people with anxiety and depression are doing winter swimming and depression are doing winter swimming and depression are doing winter swimming and and they start out slow but I would say and they start out slow but I would say and they start out slow but I would say it's it's it would be the same for it's it's it would be the same for it's it's it would be the same for everybody because it's it's all everybody because it's it's all everybody because it's it's all individual you have to to you have to individual you have to to you have to individual you have to to you have to feel it yourself how much can I do but feel it yourself how much can I do but feel it yourself how much can I do but relaxing before you go in having anxiety relaxing before you go in having anxiety relaxing before you go in having anxiety or not having a slow breath before you or not having a slow breath before you or not having a slow breath before you go in and exhale completely will help go in and exhale completely will help go in and exhale completely will help you in the water but nobody everybody you in the water but nobody everybody you in the water but nobody everybody will have an increase in their heart
32:00will have an increase in their heart will have an increase in their heart rate in in the first few seconds and rate in in the first few seconds and rate in in the first few seconds and everybody will have an activation from everybody will have an activation from everybody will have an activation from the cold shock so having an anxiety the cold shock so having an anxiety the cold shock so having an anxiety could trigger even more anxiety with could trigger even more anxiety with could trigger even more anxiety with blowing in so they maybe have to take it blowing in so they maybe have to take it blowing in so they maybe have to take it even more slow is my recently sure sure even more slow is my recently sure sure even more slow is my recently sure sure yeah so yeah so yeah so what about uh as far dipping the face in what about uh as far dipping the face in what about uh as far dipping the face in cold water or even submerged uh are cold water or even submerged uh are cold water or even submerged uh are there any benefits from that or should there any benefits from that or should there any benefits from that or should you or should you not do it what what you or should you not do it what what you or should you not do it what what are you what's your experience are you what's your experience are you what's your experience the face can be very the face can be very the face can be very cold water in your face because that is cold water in your face because that is cold water in your face because that is also giving you at this energy boost also giving you at this energy boost also giving you at this energy boost and also no adrenaline release from from and also no adrenaline release from from and also no adrenaline release from from your nervous system but I mean you don't your nervous system but I mean you don't your nervous system but I mean you don't have to dunk your head under the water have to dunk your head under the water have to dunk your head under the water to get the benefits of dipping in cold to get the benefits of dipping in cold to get the benefits of dipping in cold water so I usually say that we don't water so I usually say that we don't water so I usually say that we don't have to there's also a safety around it
33:00have to there's also a safety around it have to there's also a safety around it um because when you submerge your body um because when you submerge your body um because when you submerge your body up to your neck you will have studies up to your neck you will have studies up to your neck you will have studies show that you have a decrease of blood show that you have a decrease of blood show that you have a decrease of blood flow to the brain of 30 or even more so flow to the brain of 30 or even more so flow to the brain of 30 or even more so dunking your head even more that will dunking your head even more that will dunking your head even more that will increase that shock and you have the increase that shock and you have the increase that shock and you have the risk of of course hitting your head or risk of of course hitting your head or risk of of course hitting your head or drowning and you don't really need that drowning and you don't really need that drowning and you don't really need that so so for safety I always say there's no so so for safety I always say there's no so so for safety I always say there's no need to and for health benefits there's need to and for health benefits there's need to and for health benefits there's also no need to but sometimes when I'm also no need to but sometimes when I'm also no need to but sometimes when I'm out in the sea and we have really clean out in the sea and we have really clean out in the sea and we have really clean water here so I take some water and just water here so I take some water and just water here so I take some water and just splice it in my face is because then I splice it in my face is because then I splice it in my face is because then I get that refreshing feeling afterwards get that refreshing feeling afterwards get that refreshing feeling afterwards because it's also very much calming your because it's also very much calming your because it's also very much calming your yourself but it's also because it yourself but it's also because it yourself but it's also because it activates the parasympathetic nerves of activates the parasympathetic nerves of activates the parasympathetic nerves of the vagal nerve by putting cold water in the vagal nerve by putting cold water in the vagal nerve by putting cold water in your face so that could be nice too is your face so that could be nice too is your face so that could be nice too is this is a mammalian reflex as well if this is a mammalian reflex as well if this is a mammalian reflex as well if you yes get the get the heart rate down you yes get the get the heart rate down you yes get the get the heart rate down so there's uh maybe it's not something
34:00so there's uh maybe it's not something so there's uh maybe it's not something you do the first day but it's you do the first day but it's you do the first day but it's interesting uh to maybe to maybe use as interesting uh to maybe to maybe use as interesting uh to maybe to maybe use as well so just wanted to get your input on well so just wanted to get your input on well so just wanted to get your input on that yeah yeah that yeah yeah that yeah yeah yeah it's very interesting in terms of yeah it's very interesting in terms of yeah it's very interesting in terms of the reduced blood flow to the brain so the reduced blood flow to the brain so the reduced blood flow to the brain so I'm assuming that's this is the body is I'm assuming that's this is the body is I'm assuming that's this is the body is conserving energy and the heart rate is conserving energy and the heart rate is conserving energy and the heart rate is really slowing down bradycardia really slowing down bradycardia really slowing down bradycardia as Daniel was talking about yeah but as Daniel was talking about yeah but as Daniel was talking about yeah but it's really positives as a result of it's really positives as a result of it's really positives as a result of reducing blood flow to the brain like reducing blood flow to the brain like reducing blood flow to the brain like that because for example when we're that because for example when we're that because for example when we're doing retrolling we would advise never doing retrolling we would advise never doing retrolling we would advise never lower your blood oxygen saturation to lower your blood oxygen saturation to lower your blood oxygen saturation to below 50 because this is when you can below 50 because this is when you can below 50 because this is when you can have a reduction of blood flow to the have a reduction of blood flow to the have a reduction of blood flow to the brain but if you hold your breath until brain but if you hold your breath until brain but if you hold your breath until you drop to about eight percent you can you drop to about eight percent you can you drop to about eight percent you can actually have an increase of blood flow actually have an increase of blood flow actually have an increase of blood flow to the brain so I'm kind of surprised to the brain so I'm kind of surprised to the brain so I'm kind of surprised with the cold that it would actually with the cold that it would actually with the cold that it would actually cause a reduction of blood flow and you cause a reduction of blood flow and you cause a reduction of blood flow and you would think that the body is going to would think that the body is going to would think that the body is going to look after the brain and the heart so look after the brain and the heart so look after the brain and the heart so that the there's peripheral circulation that the there's peripheral circulation that the there's peripheral circulation is going to constrict and this blood is is going to constrict and this blood is is going to constrict and this blood is diverted dense the more essential organs
35:00diverted dense the more essential organs diverted dense the more essential organs to maintain survival so that's not the to maintain survival so that's not the to maintain survival so that's not the case case case now I'm surprised as well I I must say now I'm surprised as well I I must say now I'm surprised as well I I must say that that is maybe why that those that that is maybe why that those that that is maybe why that those studies actually also performed in studies actually also performed in studies actually also performed in Denmark I was quite surprised when I saw Denmark I was quite surprised when I saw Denmark I was quite surprised when I saw it I was like this this is really it I was like this this is really it I was like this this is really interesting because I would think that interesting because I would think that interesting because I would think that the brain must be very vital for us to the brain must be very vital for us to the brain must be very vital for us to uh to to to increase the blood flow and uh to to to increase the blood flow and uh to to to increase the blood flow and and people always say that oh when you and people always say that oh when you and people always say that oh when you go into the cold water you have an go into the cold water you have an go into the cold water you have an increase in blood flow to the brain but increase in blood flow to the brain but increase in blood flow to the brain but it's quite opposite apparently and these it's quite opposite apparently and these it's quite opposite apparently and these studies were they were performed in a studies were they were performed in a studies were they were performed in a laboratory where they had this um a big laboratory where they had this um a big laboratory where they had this um a big to what they put people in and for to what they put people in and for to what they put people in and for exactly 30 seconds and then took them up exactly 30 seconds and then took them up exactly 30 seconds and then took them up again and at zero degrees so it was again and at zero degrees so it was again and at zero degrees so it was really really cool as well so Celsius really really cool as well so Celsius really really cool as well so Celsius um but um but um but what is important here I think is that what is important here I think is that what is important here I think is that that is why we should be a bit cautious that is why we should be a bit cautious that is why we should be a bit cautious around dunking the head in in the water around dunking the head in in the water around dunking the head in in the water and also going alone because the low
36:00and also going alone because the low and also going alone because the low blood flow to the brain can cause people blood flow to the brain can cause people blood flow to the brain can cause people to to faint yeah water as well so yeah I to to faint yeah water as well so yeah I to to faint yeah water as well so yeah I always say never never go alone always say never never go alone always say never never go alone but I think Patrick and Senna maybe it's but I think Patrick and Senna maybe it's but I think Patrick and Senna maybe it's got something to do with the temperature got something to do with the temperature got something to do with the temperature there's a big difference between zero there's a big difference between zero there's a big difference between zero and 15 Celsius there's a big difference and 15 Celsius there's a big difference and 15 Celsius there's a big difference between going down to 80 on this oxygen between going down to 80 on this oxygen between going down to 80 on this oxygen saturation of 50 same as training it's a saturation of 50 same as training it's a saturation of 50 same as training it's a big difference between jogging for one big difference between jogging for one big difference between jogging for one hour or going all out for 20 seconds so hour or going all out for 20 seconds so hour or going all out for 20 seconds so the intensity of the temperature the the intensity of the temperature the the intensity of the temperature the intensity of breath hold matters is you intensity of breath hold matters is you intensity of breath hold matters is you can't you can't in my opinion you can't can't you can't in my opinion you can't can't you can't in my opinion you can't just say well if you're in 15 for 20 just say well if you're in 15 for 20 just say well if you're in 15 for 20 minutes it's not the same it's very very minutes it's not the same it's very very minutes it's not the same it's very very cold it's same with training that's why cold it's same with training that's why cold it's same with training that's why you get a different effect and maybe you get a different effect and maybe you get a different effect and maybe that is the reason down to a certain that is the reason down to a certain that is the reason down to a certain point you get increased but below that point you get increased but below that point you get increased but below that it goes into a different year and for me it goes into a different year and for me it goes into a different year and for me that makes it wouldn't make sense not that makes it wouldn't make sense not that makes it wouldn't make sense not known but I I know from experience this known but I I know from experience this known but I I know from experience this it's like when people say burning it's like when people say burning it's like when people say burning calories it's very different doing low calories it's very different doing low calories it's very different doing low intensity high intensity on the shock of
37:00intensity high intensity on the shock of intensity high intensity on the shock of your body and and different gears come your body and and different gears come your body and and different gears come come into play so maybe there's come into play so maybe there's come into play so maybe there's something again it could be something something again it could be something something again it could be something gradually there happening of course so gradually there happening of course so gradually there happening of course so the warmer the water is the the more the warmer the water is the the more the warmer the water is the the more blood flow you will have in your brain blood flow you will have in your brain blood flow you will have in your brain when you go into the water but I think when you go into the water but I think when you go into the water but I think that because that is really hard for that because that is really hard for that because that is really hard for people to distinguish when should I then people to distinguish when should I then people to distinguish when should I then dunk my head and not dunk my head I just dunk my head and not dunk my head I just dunk my head and not dunk my head I just say that there's no reason to there is say that there's no reason to there is say that there's no reason to there is absolutely nothing showing that this is absolutely nothing showing that this is absolutely nothing showing that this is gonna do anything good for you so yeah gonna do anything good for you so yeah gonna do anything good for you so yeah so but I think that so but I think that so but I think that 15 degrees and below is very cold and 15 degrees and below is very cold and 15 degrees and below is very cold and and also it's relative there's also and also it's relative there's also and also it's relative there's also something relative to this so if your something relative to this so if your something relative to this so if your skin is very warm you will you can get a skin is very warm you will you can get a skin is very warm you will you can get a cold shock and at a higher degree but if cold shock and at a higher degree but if cold shock and at a higher degree but if you are a bit cold already then the cold you are a bit cold already then the cold you are a bit cold already then the cold shop will be less so and some people are shop will be less so and some people are shop will be less so and some people are just warmer than other people so it's
38:00just warmer than other people so it's just warmer than other people so it's weird so so this thing is going to weird so so this thing is going to weird so so this thing is going to matter then if you're going from a hot matter then if you're going from a hot matter then if you're going from a hot sauna into the cold spot and then back sauna into the cold spot and then back sauna into the cold spot and then back into the hot sun again so what's the into the hot sun again so what's the into the hot sun again so what's the difference between that then a normal difference between that then a normal difference between that then a normal temperature the atmospheric temperature temperature the atmospheric temperature temperature the atmospheric temperature going into the the water going into the the water going into the the water sorry once again so say you're you're sorry once again so say you're you're sorry once again so say you're you're going from a hot sauna yeah you're going from a hot sauna yeah you're going from a hot sauna yeah you're feeling really really harsh yeah and now feeling really really harsh yeah and now feeling really really harsh yeah and now you're jumping into a call back and you're jumping into a call back and you're jumping into a call back and you're going from one extreme right down you're going from one extreme right down you're going from one extreme right down to the Other Extreme yeah so that's to the Other Extreme yeah so that's to the Other Extreme yeah so that's going to increase your culture of course going to increase your culture of course going to increase your culture of course uh because you yeah the relative uh because you yeah the relative uh because you yeah the relative difference is is quite big at this difference is is quite big at this difference is is quite big at this moment when you come straight from the moment when you come straight from the moment when you come straight from the very hot sauna very hot sauna very hot sauna um and that is also why I think it's not um and that is also why I think it's not um and that is also why I think it's not really that important if it's 15 degrees really that important if it's 15 degrees really that important if it's 15 degrees or it's 12 degrees but there's a or it's 12 degrees but there's a or it's 12 degrees but there's a difference in 15 and zero of course but difference in 15 and zero of course but difference in 15 and zero of course but if you just look at the relative if you just look at the relative if you just look at the relative difference then you will have a code difference then you will have a code difference then you will have a code shock response no matter what so yeah shock response no matter what so yeah shock response no matter what so yeah again the blood flow to the brain will again the blood flow to the brain will again the blood flow to the brain will decrease decrease decrease you do that as well what is there a
39:00you do that as well what is there a you do that as well what is there a difference between doing just going down difference between doing just going down difference between doing just going down doing a cold exposure versus doing sauna doing a cold exposure versus doing sauna doing a cold exposure versus doing sauna first cold and then so on again or the first cold and then so on again or the first cold and then so on again or the the various combinations ending with a the various combinations ending with a the various combinations ending with a sauna have you noticed a difference in sauna have you noticed a difference in sauna have you noticed a difference in what happens with people when they mix what happens with people when they mix what happens with people when they mix it or versus just doing cold exposure so it or versus just doing cold exposure so it or versus just doing cold exposure so that I'll tell you but what I did in my I'll tell you but what I did in my research was research was research was um based on all the observations that I um based on all the observations that I um based on all the observations that I did and also what is happening in your did and also what is happening in your did and also what is happening in your metabolism I would say that because of metabolism I would say that because of metabolism I would say that because of my hypothesis saying that the code will my hypothesis saying that the code will my hypothesis saying that the code will activate your metabolism I said that a activate your metabolism I said that a activate your metabolism I said that a my protocol should be that people should my protocol should be that people should my protocol should be that people should start in the cold start in the cold start in the cold to decrease the skin temperature and to decrease the skin temperature and to decrease the skin temperature and then they go into the sauna and back to then they go into the sauna and back to then they go into the sauna and back to the cold back to the sauna and then they the cold back to the sauna and then they the cold back to the sauna and then they end on cold because if you end on cold end on cold because if you end on cold end on cold because if you end on cold then you force your body to reheat then you force your body to reheat then you force your body to reheat itself and that will will of course take itself and that will will of course take itself and that will will of course take energy and the energy comes from energy and the energy comes from energy and the energy comes from activating your brown fat and activating
40:00activating your brown fat and activating activating your brown fat and activating your muscles eventually when you get your muscles eventually when you get your muscles eventually when you get home you will maybe start shivering a home you will maybe start shivering a home you will maybe start shivering a bit bit bit um and that is really good for your um and that is really good for your um and that is really good for your health so if you don't overdo it or do health so if you don't overdo it or do health so if you don't overdo it or do it extremely then it's good it's really it extremely then it's good it's really it extremely then it's good it's really good for you good for you good for you um so I learned the hard way that it's um so I learned the hard way that it's um so I learned the hard way that it's not it's not necessarily good to go from not it's not necessarily good to go from not it's not necessarily good to go from cold to heat cold to heat when the cold to heat cold to heat when the cold to heat cold to heat when the contrast is 90 Celsius too quickly it contrast is 90 Celsius too quickly it contrast is 90 Celsius too quickly it actually I have to be very careful about actually I have to be very careful about actually I have to be very careful about that so yeah I hope always say that that so yeah I hope always say that that so yeah I hope always say that people should just stand on stand on the people should just stand on stand on the people should just stand on stand on the bridge or just wait a bit to cool down bridge or just wait a bit to cool down bridge or just wait a bit to cool down in the wind so they have what we talked in the wind so they have what we talked in the wind so they have what we talked about so the cold shock responds to about so the cold shock responds to about so the cold shock responds to going submerging yourself will be a going submerging yourself will be a going submerging yourself will be a little bit less so it should of course little bit less so it should of course little bit less so it should of course be uh done carefully but also never be uh done carefully but also never be uh done carefully but also never alone so that is also for safety really alone so that is also for safety really alone so that is also for safety really important but luckily Patrick you you important but luckily Patrick you you important but luckily Patrick you you got a a mile or two down to the ocean got a a mile or two down to the ocean got a a mile or two down to the ocean from your phone you have ways so envious from your phone you have ways so envious from your phone you have ways so envious sir I can I can see it it's a bit I can sir I can I can see it it's a bit I can sir I can I can see it it's a bit I can almost see Galway Bay but it's a little
41:00almost see Galway Bay but it's a little almost see Galway Bay but it's a little bit uh overcast at the minute and we bit uh overcast at the minute and we bit uh overcast at the minute and we have we have an infrared sauna down have we have an infrared sauna down have we have an infrared sauna down there as well so there's no excuses there as well so there's no excuses there as well so there's no excuses you should have definitely try oh it's you should have definitely try oh it's you should have definitely try oh it's probably totally so I'm feeling so probably totally so I'm feeling so probably totally so I'm feeling so guilty have this podcast you know I'm guilty have this podcast you know I'm guilty have this podcast you know I'm sitting here and I'm saying no sitting here and I'm saying no sitting here and I'm saying no contribution whatsoever to make we'll do contribution whatsoever to make we'll do contribution whatsoever to make we'll do a repeat podcast in a few weeks past we a repeat podcast in a few weeks past we a repeat podcast in a few weeks past we will see what uh no other choice no other choice um Susanna for somebody who wouldn't be um Susanna for somebody who wouldn't be um Susanna for somebody who wouldn't be familiar with brown fat and um familiar with brown fat and um familiar with brown fat and um what's the benefits and what's the what's the benefits and what's the what's the benefits and what's the comparisons and do some people naturally comparisons and do some people naturally comparisons and do some people naturally have more Brown fat than others yeah and have more Brown fat than others yeah and have more Brown fat than others yeah and what's the whole aspect in terms of what's the whole aspect in terms of what's the whole aspect in terms of weight loss and things like that weight loss and things like that weight loss and things like that um so the brown fat is a very remarkable um so the brown fat is a very remarkable um so the brown fat is a very remarkable tissue that we have in our body nobody tissue that we have in our body nobody tissue that we have in our body nobody really knows about it it's it's really really knows about it it's it's really really knows about it it's it's really something new that we started something new that we started something new that we started researching and researching and researching and um but we have known about it since uh um but we have known about it since uh um but we have known about it since uh the the the I think it was the 1500 or something I think it was the 1500 or something I think it was the 1500 or something there was this research of finding Brown
42:00there was this research of finding Brown there was this research of finding Brown fat in the this uh this animal and so fat in the this uh this animal and so fat in the this uh this animal and so that the it's a hibernating animal and that the it's a hibernating animal and that the it's a hibernating animal and the and so that it was activated with the and so that it was activated with the and so that it was activated with cold but then the researchers found that cold but then the researchers found that cold but then the researchers found that it was also in in animals that was not it was also in in animals that was not it was also in in animals that was not in hibernation so and then they got in hibernation so and then they got in hibernation so and then they got confused and they put down the reason confused and they put down the reason confused and they put down the reason didn't want to look at it again because didn't want to look at it again because didn't want to look at it again because it was very confusing but what the brown it was very confusing but what the brown it was very confusing but what the brown fat does and we found out a little bit fat does and we found out a little bit fat does and we found out a little bit later was that it when it's activated later was that it when it's activated later was that it when it's activated the cold it increases the metabolism by the cold it increases the metabolism by the cold it increases the metabolism by taking in a sugar and fat from the taking in a sugar and fat from the taking in a sugar and fat from the bloodstream and then it releases heat as bloodstream and then it releases heat as bloodstream and then it releases heat as you can say the product you can say the product you can say the product um and it's activated immediately as um and it's activated immediately as um and it's activated immediately as soon as the skin gets cold soon as the skin gets cold soon as the skin gets cold um so that is because of norepinephrine um so that is because of norepinephrine um so that is because of norepinephrine release so when we're cold it activates release so when we're cold it activates release so when we're cold it activates norepinephrine from the brain and the norepinephrine from the brain and the norepinephrine from the brain and the brown fat which is located very close to
43:00brown fat which is located very close to brown fat which is located very close to the central nervous system so in humans the central nervous system so in humans the central nervous system so in humans at least it's up here under the at least it's up here under the at least it's up here under the superclavicular bones and down the spine superclavicular bones and down the spine superclavicular bones and down the spine um um and a little bit around the kidneys a and a little bit around the kidneys a and a little bit around the kidneys a little bit around the heart which also little bit around the heart which also little bit around the heart which also makes sense makes sense makes sense um so when it's activated it keeps our um so when it's activated it keeps our um so when it's activated it keeps our vital organs warm and it happens within vital organs warm and it happens within vital organs warm and it happens within like minute seconds actually I could like minute seconds actually I could like minute seconds actually I could tell from my studies doing tell from my studies doing tell from my studies doing um measuring with an infrared um measuring with an infrared um measuring with an infrared thermography a camera I could see the thermography a camera I could see the thermography a camera I could see the activation immediately activation immediately activation immediately but what it does is that when it's but what it does is that when it's but what it does is that when it's activated it takes up sugar and and the activated it takes up sugar and and the activated it takes up sugar and and the fat from the bloodstream as fuel to keep fat from the bloodstream as fuel to keep fat from the bloodstream as fuel to keep it activated and keep us warm from the it activated and keep us warm from the it activated and keep us warm from the inside inside inside um and some people have more than others um and some people have more than others um and some people have more than others which we started looking into by 2000 by which we started looking into by 2000 by which we started looking into by 2000 by the Millennium actually and we saw that the Millennium actually and we saw that the Millennium actually and we saw that some people have more and that is some people have more and that is some people have more and that is apparently the the younger you are and
44:00apparently the the younger you are and apparently the the younger you are and when you reach around 40 50 years old we when you reach around 40 50 years old we when you reach around 40 50 years old we can see a decrease can see a decrease can see a decrease also at the same time when we see that also at the same time when we see that also at the same time when we see that obesity goes up so we don't really know obesity goes up so we don't really know obesity goes up so we don't really know if obesity is happening because you have if obesity is happening because you have if obesity is happening because you have a reduction in your brown fat or the a reduction in your brown fat or the a reduction in your brown fat or the brown fat or the Obesity is making the brown fat or the Obesity is making the brown fat or the Obesity is making the brown fat shrink brown fat shrink brown fat shrink so we don't really know which way it so we don't really know which way it so we don't really know which way it really goes but there is so much really goes but there is so much really goes but there is so much research in this showing also that research in this showing also that research in this showing also that the brown fat is very dependent on the brown fat is very dependent on the brown fat is very dependent on insulin insulin insulin like the muscles so if you are insulin like the muscles so if you are insulin like the muscles so if you are insulin resistant which these subjects are resistant which these subjects are resistant which these subjects are people are and you will have a people are and you will have a people are and you will have a difficulty activating the brown fat difficulty activating the brown fat difficulty activating the brown fat um so it could be that if you were you um so it could be that if you were you um so it could be that if you were you have a you are above Noble BMI you will have a you are above Noble BMI you will have a you are above Noble BMI you will have less uh of the brown fat and if you have less uh of the brown fat and if you have less uh of the brown fat and if you are younger and normal BMI you have more are younger and normal BMI you have more are younger and normal BMI you have more are we see in babies babies have a lot
45:00are we see in babies babies have a lot are we see in babies babies have a lot of brown fat and before the Millennium of brown fat and before the Millennium of brown fat and before the Millennium we thought that well the brown fat is we thought that well the brown fat is we thought that well the brown fat is only for babies because only for babies because only for babies because um they have a lot and we can see it on um they have a lot and we can see it on um they have a lot and we can see it on on the back of them um so they have that on the back of them um so they have that on the back of them um so they have that because they cannot shiver in the because they cannot shiver in the because they cannot shiver in the muscles in the first I don't know six muscles in the first I don't know six muscles in the first I don't know six months or something like that so they months or something like that so they months or something like that so they need the brown fat to keep themselves need the brown fat to keep themselves need the brown fat to keep themselves warm warm warm and then it it vanishes a bit it shrinks and then it it vanishes a bit it shrinks and then it it vanishes a bit it shrinks with age but we can activate the brown with age but we can activate the brown with age but we can activate the brown fat and keep it alive you can say and fat and keep it alive you can say and fat and keep it alive you can say and use it for increasing our metabolism if use it for increasing our metabolism if use it for increasing our metabolism if we go into some kind of code and I know we go into some kind of code and I know we go into some kind of code and I know that I took the model of uh winter that I took the model of uh winter that I took the model of uh winter swimming but studies also show that if swimming but studies also show that if swimming but studies also show that if you sleep in a courtroom at 19 degrees you sleep in a courtroom at 19 degrees you sleep in a courtroom at 19 degrees for a month for a month for a month studies show that these subjects studies show that these subjects studies show that these subjects increase the amount of brown fat it's increase the amount of brown fat it's increase the amount of brown fat it's not that big but it's like not that big but it's like not that big but it's like increase the amount of brown fat that increase the amount of brown fat that increase the amount of brown fat that they have they got um more um
46:00they have they got um more um they have they got um more um um when you say they got a lower a um when you say they got a lower a um when you say they got a lower a higher insulin sensitivity and also a higher insulin sensitivity and also a higher insulin sensitivity and also a faster you can say blood sugar and faster you can say blood sugar and faster you can say blood sugar and um um a reduction in the bloodstream and when a reduction in the bloodstream and when a reduction in the bloodstream and when the same subjects then slept in the in a the same subjects then slept in the in a the same subjects then slept in the in a room at 24 degrees and the later months room at 24 degrees and the later months room at 24 degrees and the later months at 27 degrees they saw that the amount at 27 degrees they saw that the amount at 27 degrees they saw that the amount of round fat is stringed again so it's of round fat is stringed again so it's of round fat is stringed again so it's definitely something that we can build definitely something that we can build definitely something that we can build the brown fat if we go into the cold or the brown fat if we go into the cold or the brown fat if we go into the cold or sleep in the code or go in the cold wind sleep in the code or go in the cold wind sleep in the code or go in the cold wind because when when we do that we activate because when when we do that we activate because when when we do that we activate it and then we will increase the amount it and then we will increase the amount it and then we will increase the amount of mitochondria in the cells and also we of mitochondria in the cells and also we of mitochondria in the cells and also we can maybe Brown some of the the white can maybe Brown some of the the white can maybe Brown some of the the white fat cells into what we call Base fat fat cells into what we call Base fat fat cells into what we call Base fat cells now we have the whole color scale cells now we have the whole color scale cells now we have the whole color scale of Base brown and white fat cells so but of Base brown and white fat cells so but of Base brown and white fat cells so but they are very distinguished the white
47:00they are very distinguished the white they are very distinguished the white fat cell and the brown fat cell because fat cell and the brown fat cell because fat cell and the brown fat cell because the brown fat cell has lots of the brown fat cell has lots of the brown fat cell has lots of mitochondria and can mitochondria and can mitochondria and can you could say you can use the white fat you could say you can use the white fat you could say you can use the white fat as fuel but the white fat is not that as fuel but the white fat is not that as fuel but the white fat is not that easily activated and we know that also easily activated and we know that also easily activated and we know that also from exercise it's really hard to get to from exercise it's really hard to get to from exercise it's really hard to get to get it activated and get rid of it or get it activated and get rid of it or get it activated and get rid of it or empty the white fat cells but we can do empty the white fat cells but we can do empty the white fat cells but we can do that with the cold because the brown fat that with the cold because the brown fat that with the cold because the brown fat is going to use it as fuel is going to use it as fuel is going to use it as fuel we want more of it it's so cool we want more of it it's so cool we want more of it it's so cool so it's almost as if it's going back to so it's almost as if it's going back to so it's almost as if it's going back to basics like your ancestors would have basics like your ancestors would have basics like your ancestors would have been exposing themselves to colder been exposing themselves to colder been exposing themselves to colder environments and we now were so Comfort environments and we now were so Comfort environments and we now were so Comfort creatures yeah that we don't do that so creatures yeah that we don't do that so creatures yeah that we don't do that so does dishonor have the opposite of does dishonor have the opposite of does dishonor have the opposite of factors that are super question factors that are super question factors that are super question it's not a stupid question it's a really it's not a stupid question it's a really it's not a stupid question it's a really good question and I love it because now good question and I love it because now good question and I love it because now we've been talking about the brown fat we've been talking about the brown fat we've been talking about the brown fat as a tissue that is only activated by as a tissue that is only activated by as a tissue that is only activated by the cone but actually it's also the cone but actually it's also the cone but actually it's also activated by heat so you can maybe look
48:00activated by heat so you can maybe look activated by heat so you can maybe look at yeah because you also have an at yeah because you also have an at yeah because you also have an increase in norepinephrine but it's so I increase in norepinephrine but it's so I increase in norepinephrine but it's so I think we should look at the brown fat as think we should look at the brown fat as think we should look at the brown fat as like at temperature balance and organ in like at temperature balance and organ in like at temperature balance and organ in our body it's just trying to make you our body it's just trying to make you our body it's just trying to make you survive it doesn't really want anything survive it doesn't really want anything survive it doesn't really want anything else it it has to use fuel to heat you else it it has to use fuel to heat you else it it has to use fuel to heat you up and keep you warm but if you get too up and keep you warm but if you get too up and keep you warm but if you get too warm it activates so you can dilate your warm it activates so you can dilate your warm it activates so you can dilate your vessels and get rid of your heat so it's vessels and get rid of your heat so it's vessels and get rid of your heat so it's also so that's music this is absolutely also so that's music this is absolutely also so that's music this is absolutely music for my ears because I was in music for my ears because I was in music for my ears because I was in disorder this morning yeah and yesterday disorder this morning yeah and yesterday disorder this morning yeah and yesterday morning and all those mornings yeah so morning and all those mornings yeah so morning and all those mornings yeah so now you're saying I don't even need to now you're saying I don't even need to now you're saying I don't even need to post the cold all I have to I think so because my studies actually I think so because my studies actually show that you also but it makes sense show that you also but it makes sense show that you also but it makes sense going into the heat because it shows going into the heat because it shows going into the heat because it shows that you will have an increase in that you will have an increase in that you will have an increase in insulin sensitivity and also you will insulin sensitivity and also you will insulin sensitivity and also you will get a faster rid of the sugar in your get a faster rid of the sugar in your get a faster rid of the sugar in your bloodstream but doing the contrast bloodstream but doing the contrast bloodstream but doing the contrast therapy shows exactly the same which my
49:00therapy shows exactly the same which my therapy shows exactly the same which my studies showed I published last year so studies showed I published last year so studies showed I published last year so doing both you will you will have an doing both you will you will have an doing both you will you will have an increase in mitochondria for going into increase in mitochondria for going into increase in mitochondria for going into the cold but when you go into the heat the cold but when you go into the heat the cold but when you go into the heat the heat will help you use those the heat will help you use those the heat will help you use those mitochondria in an efficient way so they mitochondria in an efficient way so they mitochondria in an efficient way so they they kind of like they kind of like they kind of like implementation or complement each other implementation or complement each other implementation or complement each other yeah exactly that's so cool yeah exactly that's so cool yeah exactly that's so cool yeah yeah yeah what about afterwards have you what have what about afterwards have you what have what about afterwards have you what have you seen in subjects or yourself as well you seen in subjects or yourself as well you seen in subjects or yourself as well uh once you're one once you come up what uh once you're one once you come up what uh once you're one once you come up what you know what happens in your body uh you know what happens in your body uh you know what happens in your body uh physically and what how long does the physically and what how long does the physically and what how long does the dopamine effect lasts and so on because dopamine effect lasts and so on because dopamine effect lasts and so on because I guess for most people they want they I guess for most people they want they I guess for most people they want they want the after effects so what what want the after effects so what what want the after effects so what what happens when once you get up so the effects of the higher release of so the effects of the higher release of norepinephrine and dopamine and the norepinephrine and dopamine and the norepinephrine and dopamine and the serotonin lasts for hours afterwards I serotonin lasts for hours afterwards I serotonin lasts for hours afterwards I believe it's it could be two hours up to
50:00believe it's it could be two hours up to believe it's it could be two hours up to four hours after you dip so that is also four hours after you dip so that is also four hours after you dip so that is also when people report fact they say I feel when people report fact they say I feel when people report fact they say I feel really really good in hours after my really really good in hours after my really really good in hours after my winter swim or my sound sauna and it winter swim or my sound sauna and it winter swim or my sound sauna and it really makes sense when it comes to what really makes sense when it comes to what really makes sense when it comes to what the literature shows regarding dopamine the literature shows regarding dopamine the literature shows regarding dopamine and norepinephrine so I think it's and norepinephrine so I think it's and norepinephrine so I think it's really something where we can put on the really something where we can put on the really something where we can put on the new transmitters afterwards but also new transmitters afterwards but also new transmitters afterwards but also warming the body afterwards you get this warming the body afterwards you get this warming the body afterwards you get this really comforting warm in your body it really comforting warm in your body it really comforting warm in your body it feels like feels like feels like I think it feels like just after I've I think it feels like just after I've I think it feels like just after I've been training I get this really relaxing been training I get this really relaxing been training I get this really relaxing feeling in my body like I've used it in feeling in my body like I've used it in feeling in my body like I've used it in a really really good way I get the same a really really good way I get the same a really really good way I get the same feeling from using the contrast therapy feeling from using the contrast therapy feeling from using the contrast therapy going into the cold and heat going into the cold and heat going into the cold and heat um so I think it it's it pretty much um so I think it it's it pretty much um so I think it it's it pretty much does the same does the same does the same um you can say homies is in the cells um you can say homies is in the cells um you can say homies is in the cells but it's the cells are but it's the cells are but it's the cells are um trained to become stronger and that
51:00um trained to become stronger and that um trained to become stronger and that is also what you do when you go for a is also what you do when you go for a is also what you do when you go for a run or you go training so it's exercise run or you go training so it's exercise run or you go training so it's exercise for your body when you use the cold and for your body when you use the cold and for your body when you use the cold and the Heat the Heat the Heat um it's really interesting and I was um it's really interesting and I was um it's really interesting and I was reading this writing a book about the reading this writing a book about the reading this writing a book about the viral reflex that you're going to have viral reflex that you're going to have viral reflex that you're going to have to strengthen it so you've got a very to strengthen it so you've got a very to strengthen it so you've got a very strong influence on the autonomic strong influence on the autonomic strong influence on the autonomic nervous system to make one more nervous system to make one more nervous system to make one more resilient resilient resilient true that how does the process work true that how does the process work true that how does the process work though in terms of strengthening the though in terms of strengthening the though in terms of strengthening the barrel reflex it's something as well I I barrel reflex it's something as well I I barrel reflex it's something as well I I never get my head around the intra never get my head around the intra never get my head around the intra relationship between the vagus nerve and relationship between the vagus nerve and relationship between the vagus nerve and the viral reflex and are connected and the viral reflex and are connected and the viral reflex and are connected and how that's influencing their heart rate how that's influencing their heart rate how that's influencing their heart rate variability but in terms of the cold variability but in terms of the cold variability but in terms of the cold because I'm conscious just in terms of because I'm conscious just in terms of because I'm conscious just in terms of time we're nearly drawn to a close but time we're nearly drawn to a close but time we're nearly drawn to a close but uh yeah the bar the barrel reflex is an uh yeah the bar the barrel reflex is an uh yeah the bar the barrel reflex is an interesting phenomenon because if we can interesting phenomenon because if we can interesting phenomenon because if we can strengthen that we can improve the strengthen that we can improve the strengthen that we can improve the autonomic nervous system and we can autonomic nervous system and we can autonomic nervous system and we can bring everything into balance yeah in bring everything into balance yeah in bring everything into balance yeah in terms of people with mental and physical terms of people with mental and physical terms of people with mental and physical issues so the code goes Way Beyond it's issues so the code goes Way Beyond it's issues so the code goes Way Beyond it's applicable so to pretty much everybody
52:00applicable so to pretty much everybody applicable so to pretty much everybody which any sort of issue is if that's the which any sort of issue is if that's the which any sort of issue is if that's the case case yeah it seems like that I mean again yeah it seems like that I mean again yeah it seems like that I mean again going back to people with heart problems going back to people with heart problems going back to people with heart problems or a high blood pressure there is of or a high blood pressure there is of or a high blood pressure there is of course some precautions there course some precautions there course some precautions there um but I think that people should um but I think that people should um but I think that people should people are different of course and they people are different of course and they people are different of course and they if they do it on on if they don't follow if they do it on on if they don't follow if they do it on on if they don't follow like a certain protocol but they have to like a certain protocol but they have to like a certain protocol but they have to like feel how it how it does yeah how it like feel how it how it does yeah how it like feel how it how it does yeah how it is for themselves it's not really is for themselves it's not really is for themselves it's not really something that you can just something that you can just something that you can just say that everybody should do it in the say that everybody should do it in the say that everybody should do it in the same way but people increase their same way but people increase their same way but people increase their resilience in different ways and also resilience in different ways and also resilience in different ways and also what you are talking about the mental what you are talking about the mental what you are talking about the mental health it's going to be different health it's going to be different health it's going to be different protocol for people but there are some protocol for people but there are some protocol for people but there are some studies showing how much you you could studies showing how much you you could studies showing how much you you could do to get the health benefits yeah but do to get the health benefits yeah but do to get the health benefits yeah but the the question about the baroreceptors the the question about the baroreceptors the the question about the baroreceptors and well I think we need more research and well I think we need more research and well I think we need more research on exactly that and also regarding the on exactly that and also regarding the on exactly that and also regarding the breathing and the code that could be breathing and the code that could be breathing and the code that could be really interesting so it's going further
53:00really interesting so it's going further really interesting so it's going further yeah it's what actually different yeah it's what actually different yeah it's what actually different breathing techniques when applied in breathing techniques when applied in breathing techniques when applied in terms of what's doing to the autonomic terms of what's doing to the autonomic terms of what's doing to the autonomic nervous system yeah it's really cool nervous system yeah it's really cool nervous system yeah it's really cool um I'll just crunch sorry Daniel no I um I'll just crunch sorry Daniel no I um I'll just crunch sorry Daniel no I just had a final question when you said just had a final question when you said just had a final question when you said that it would have been interesting that it would have been interesting that it would have been interesting because you said you know you go down because you said you know you go down because you said you know you go down and you go in normally to a winter swim and you go in normally to a winter swim and you go in normally to a winter swim a fairly relaxed but if you came from a a fairly relaxed but if you came from a a fairly relaxed but if you came from a hard workout like two minutes before hard workout like two minutes before hard workout like two minutes before like earlier football team or whatever like earlier football team or whatever like earlier football team or whatever yeah then you're so then your heart rate yeah then you're so then your heart rate yeah then you're so then your heart rate is already Ram up and of course your is already Ram up and of course your is already Ram up and of course your body heat is but that's a little bit body heat is but that's a little bit body heat is but that's a little bit different at least for me do you have different at least for me do you have different at least for me do you have any thoughts on that like you come in to any thoughts on that like you come in to any thoughts on that like you come in to from a different angle if you have a from a different angle if you have a from a different angle if you have a really really tough workout and go really really tough workout and go really really tough workout and go straight in uh straight in uh straight in uh or different or different or different I wouldn't recommend that you go I wouldn't recommend that you go I wouldn't recommend that you go straight in uh I've seen people just straight in uh I've seen people just straight in uh I've seen people just jumping in I mean young people and maybe jumping in I mean young people and maybe jumping in I mean young people and maybe that is more okay but I think I actually that is more okay but I think I actually that is more okay but I think I actually think that people should be a bit
54:00think that people should be a bit think that people should be a bit cautious around that because as we cautious around that because as we cautious around that because as we talked about the relative difference it talked about the relative difference it talked about the relative difference it also in in skin temperature because they also in in skin temperature because they also in in skin temperature because they are really hot at this point are really hot at this point are really hot at this point um and also already have a high a heart um and also already have a high a heart um and also already have a high a heart rate so maybe spend some time just rate so maybe spend some time just rate so maybe spend some time just standing there lowering your heart rate standing there lowering your heart rate standing there lowering your heart rate and getting into that State of Mind and getting into that State of Mind and getting into that State of Mind where you're thinking now I'm going into where you're thinking now I'm going into where you're thinking now I'm going into the cold and the purpose of that is the cold and the purpose of that is the cold and the purpose of that is actually to lower my my breathing and to actually to lower my my breathing and to actually to lower my my breathing and to activate my parasympathetic nervous activate my parasympathetic nervous activate my parasympathetic nervous system and not to just get the the system and not to just get the the system and not to just get the the excitement of the cold water that means excitement of the cold water that means excitement of the cold water that means it could be that people just want that it could be that people just want that it could be that people just want that and then that that's fine too but if you and then that that's fine too but if you and then that that's fine too but if you if you want to like get that mental if you want to like get that mental if you want to like get that mental balanced feeling afterwards balanced feeling afterwards balanced feeling afterwards um and also use um and also use um and also use um yeah use the benefits of the the um yeah use the benefits of the the um yeah use the benefits of the the chemicals in the brain I think that chemicals in the brain I think that chemicals in the brain I think that people should try and build up the people should try and build up the people should try and build up the resilience and and get in calm in the resilience and and get in calm in the resilience and and get in calm in the water and then they will have water and then they will have water and then they will have really good after a feeling of the
55:00really good after a feeling of the really good after a feeling of the neurotransmitters afterwards so I don't neurotransmitters afterwards so I don't neurotransmitters afterwards so I don't think that people should jump into the think that people should jump into the think that people should jump into the water definitely not if they are very water definitely not if they are very water definitely not if they are very hot from a from a run or a training or hot from a from a run or a training or hot from a from a run or a training or something like that just getting a something like that just getting a something like that just getting a little bit chilled on on the bridge it little bit chilled on on the bridge it little bit chilled on on the bridge it would be good yeah yeah would be good yeah yeah would be good yeah yeah so in terms of bringing it to a close so in terms of bringing it to a close so in terms of bringing it to a close um I'd just like to show Susanna's book um I'd just like to show Susanna's book um I'd just like to show Susanna's book and you see the cover of it here it's and you see the cover of it here it's and you see the cover of it here it's called winter swimming and the one thing called winter swimming and the one thing called winter swimming and the one thing I love about this book is aside from the I love about this book is aside from the I love about this book is aside from the fact that it's really well put together fact that it's really well put together fact that it's really well put together and it's very informative and it's very informative and it's very informative There's real people who are not just There's real people who are not just There's real people who are not just talking about Instagram and these talking about Instagram and these talking about Instagram and these sculpted bodies that's typically when we sculpted bodies that's typically when we sculpted bodies that's typically when we see a photograph nowadays we don't see see a photograph nowadays we don't see see a photograph nowadays we don't see real people we've actually a guy who's real people we've actually a guy who's real people we've actually a guy who's totally naked there yes so no totally naked there yes so no totally naked there yes so no and um yeah so I would I think this is a and um yeah so I would I think this is a and um yeah so I would I think this is a great resource for anybody who wants to great resource for anybody who wants to great resource for anybody who wants to delve into this a little bit more where delve into this a little bit more where delve into this a little bit more where would people get your book Susanna uh so would people get your book Susanna uh so would people get your book Susanna uh so people can get my book on Amazon
56:00people can get my book on Amazon people can get my book on Amazon um and uh you can just type in Amazon um and uh you can just type in Amazon um and uh you can just type in Amazon and just my name and then it will pop up and just my name and then it will pop up and just my name and then it will pop up but also on Instagram I have a link in but also on Instagram I have a link in but also on Instagram I have a link in my bio where you can click and you can my bio where you can click and you can my bio where you can click and you can have multiple choices for where to to have multiple choices for where to to have multiple choices for where to to get the Google as well what's your get the Google as well what's your get the Google as well what's your Instagram uh it's my name Susanna super Instagram uh it's my name Susanna super Instagram uh it's my name Susanna super with an OE so ESU s a n n a and with an OE so ESU s a n n a and with an OE so ESU s a n n a and s-o-e-p-e-r-g excellent well it's been an absolutely excellent well it's been an absolutely pleasure talking to you it was great pleasure talking to you it was great pleasure talking to you it was great meeting you back two months ago and I meeting you back two months ago and I meeting you back two months ago and I think Daniel this is a great think Daniel this is a great think Daniel this is a great conversation all things cold many many conversation all things cold many many conversation all things cold many many more questions but I mean uh you know I more questions but I mean uh you know I more questions but I mean uh you know I pressed for time so I'm conscious of pressed for time so I'm conscious of pressed for time so I'm conscious of that so we'll we'll do repeat when when that so we'll we'll do repeat when when that so we'll we'll do repeat when when you feel comfortable Patrick doing the you feel comfortable Patrick doing the you feel comfortable Patrick doing the uh the call bar so well no pressure no uh the call bar so well no pressure no uh the call bar so well no pressure no pressure pressure pressure thanks very much guys thank you for thanks very much guys thank you for thanks very much guys thank you for having me it was fun nice stuff good having me it was fun nice stuff good having me it was fun nice stuff good stuff good bye-bye