Harnessing the Power of Cold Exposure for Longevity and Resilience - Full Transcript

00:0036 hours after you do cold water 36 hours after you do cold water immersion you have a boost it's over immersion you have a boost it's over immersion you have a boost it's over 300% of your metabolism I encourage 300% of your metabolism I encourage 300% of your metabolism I encourage anyone to just get curious and start anyone to just get curious and start anyone to just get curious and start some sort of cold practice Kristen some sort of cold practice Kristen some sort of cold practice Kristen Wetzel founder of Sherpa breath and cold Wetzel founder of Sherpa breath and cold Wetzel founder of Sherpa breath and cold and wellow is a renowned health expert and wellow is a renowned health expert and wellow is a renowned health expert with a focus on female physiology who with a focus on female physiology who with a focus on female physiology who has been featured on stages around the has been featured on stages around the has been featured on stages around the world she is a health and high world she is a health and high world she is a health and high performance Maven nutrition specialist performance Maven nutrition specialist performance Maven nutrition specialist certified fitness trainer master breath certified fitness trainer master breath certified fitness trainer master breath work and deliberate cold exposure guide work and deliberate cold exposure guide work and deliberate cold exposure guide with focus on building stronger with focus on building stronger with focus on building stronger healthier bodies for her clients Kristen healthier bodies for her clients Kristen healthier bodies for her clients Kristen also hosts the wellow podcast expanding also hosts the wellow podcast expanding also hosts the wellow podcast expanding biohacking with an even broader audience biohacking with an even broader audience biohacking with an even broader audience including ways females can align with including ways females can align with including ways females can align with their hormones intuition and life cycles their hormones intuition and life cycles their hormones intuition and life cycles and just how far we all can go in and just how far we all can go in and just how far we all can go in pursuit of Optimal Performance the pursuit of Optimal Performance the pursuit of Optimal Performance the shiver is where the magic happens in shiver is where the magic happens in shiver is where the magic happens in many ways it's the signal to the body many ways it's the signal to the body many ways it's the signal to the body that you've done this practice that it that you've done this practice that it that you've done this practice that it needs to adapt for me the biggest needs to adapt for me the biggest needs to adapt for me the biggest benefit out of cold I mean there's a benefit out of cold I mean there's a benefit out of cold I mean there's a slew of them we can talk about them all slew of them we can talk about them all slew of them we can talk about them all the biggest benefit is

01:00hi my name is Chris purus I'm a hi my name is Chris purus I'm a longevity expert and the chief scientist longevity expert and the chief scientist longevity expert and the chief scientist at a lab focused on a longevity molecule at a lab focused on a longevity molecule at a lab focused on a longevity molecule my primary focus is to help people live my primary focus is to help people live my primary focus is to help people live longer and better lives with science longer and better lives with science longer and better lives with science make sure to subscribe and share so you make sure to subscribe and share so you make sure to subscribe and share so you and your friends can live longer and and your friends can live longer and and your friends can live longer and better well actually so you and your better well actually so you and your better well actually so you and your friends can live beyond the Norms friends can live beyond the Norms friends can live beyond the Norms welcome to the next talk on the welcome to the next talk on the welcome to the next talk on the uncovering the secrets of longevity live uncovering the secrets of longevity live uncovering the secrets of longevity live beyond the Norms Health Summit beyond the Norms Health Summit beyond the Norms Health Summit you can't swipe to the next video on a you can't swipe to the next video on a you can't swipe to the next video on a social media without someone talking social media without someone talking social media without someone talking about cold plunges cold showers maybe about cold plunges cold showers maybe about cold plunges cold showers maybe sticking your face in a bowl of cold sticking your face in a bowl of cold sticking your face in a bowl of cold water I mean this may be the algorithm water I mean this may be the algorithm water I mean this may be the algorithm and it's you know feeding me what I want and it's you know feeding me what I want and it's you know feeding me what I want to see but without a doubt cold plunge to see but without a doubt cold plunge to see but without a doubt cold plunge is top of Mind from many biohackers and is top of Mind from many biohackers and is top of Mind from many biohackers and Longevity afficionados this these days Longevity afficionados this these days Longevity afficionados this these days also breath work is often mentioned when also breath work is often mentioned when also breath work is often mentioned when talking about health wellness and talking about health wellness and talking about health wellness and Longevity so when my friend Natalie Longevity so when my friend Natalie Longevity so when my friend Natalie nidam offered to introduce me to this

02:00nidam offered to introduce me to this nidam offered to introduce me to this next speaker speaker I knew hoped she next speaker speaker I knew hoped she next speaker speaker I knew hoped she would be joining us Kristen Wetzel would be joining us Kristen Wetzel would be joining us Kristen Wetzel founder of Sherpa breath and cold and founder of Sherpa breath and cold and founder of Sherpa breath and cold and wellpower all of those fit this topic is wellpower all of those fit this topic is wellpower all of those fit this topic is a renowned health expert with a focus on a renowned health expert with a focus on a renowned health expert with a focus on female physiology who has been featured female physiology who has been featured female physiology who has been featured on stages around the world she is a on stages around the world she is a on stages around the world she is a health and high performance Maven health and high performance Maven health and high performance Maven nutrition specialist certified fitness nutrition specialist certified fitness nutrition specialist certified fitness trainer master breath work and trainer master breath work and trainer master breath work and deliberate cold exposure guide with a deliberate cold exposure guide with a deliberate cold exposure guide with a focus on building stronger healthier focus on building stronger healthier focus on building stronger healthier bodies for her clients Kristen also bodies for her clients Kristen also bodies for her clients Kristen also hosts the well power podcast expanding hosts the well power podcast expanding hosts the well power podcast expanding biohacking with an even broader audience including ways females can align with their hormone hormones intuition and their hormone hormones intuition and their hormone hormones intuition and life cycles and just how far we all can life cycles and just how far we all can life cycles and just how far we all can go in pursuit of Optimal go in pursuit of Optimal go in pursuit of Optimal Performance as a progressive voice Performance as a progressive voice Performance as a progressive voice Dynamic leader and active biohacking Dynamic leader and active biohacking Dynamic leader and active biohacking proponent she questions how far the proponent she questions how far the proponent she questions how far the human body can go and helps people get human body can go and helps people get human body can go and helps people get there it sounds like she helps people

03:00there it sounds like she helps people there it sounds like she helps people live beyond the Norms Kristen thank you live beyond the Norms Kristen thank you live beyond the Norms Kristen thank you for joining us today yeah I'm so excited for joining us today yeah I'm so excited for joining us today yeah I'm so excited to be here with You Chris to um yeah to be here with You Chris to um yeah to be here with You Chris to um yeah speak at this longevity Summit and yeah speak at this longevity Summit and yeah speak at this longevity Summit and yeah get to know you better that's very cool get to know you better that's very cool get to know you better that's very cool I'm I'm excited about this so you I'm I'm excited about this so you I'm I'm excited about this so you actually have a phrase that I found uh actually have a phrase that I found uh actually have a phrase that I found uh multiple times on your website your multiple times on your website your multiple times on your website your comfort zone is killing you um I have comfort zone is killing you um I have comfort zone is killing you um I have learned and and a phrase I use is like learned and and a phrase I use is like learned and and a phrase I use is like the size of your success zone is the the size of your success zone is the the size of your success zone is the size of your comfort zone the size of size of your comfort zone the size of size of your comfort zone the size of your your your um relationship Zone like successful um relationship Zone like successful um relationship Zone like successful relationship the size of your money zone relationship the size of your money zone relationship the size of your money zone is the size of your um comfort zone is the size of your um comfort zone is the size of your um comfort zone could you tell us your background story could you tell us your background story could you tell us your background story including how this phrase kind of landed including how this phrase kind of landed including how this phrase kind of landed as we'll call it a bit of a mantra and as we'll call it a bit of a mantra and as we'll call it a bit of a mantra and how bicking became your how bicking became your how bicking became your focus yeah for sure um I'll take I I'll focus yeah for sure um I'll take I I'll focus yeah for sure um I'll take I I'll do my best to roll it into a snippet do my best to roll it into a snippet do my best to roll it into a snippet because a long journey and um I grew up because a long journey and um I grew up because a long journey and um I grew up a a a dancer and was always sort of interested

04:00dancer and was always sort of interested dancer and was always sort of interested on how I could fuel my body but also on how I could fuel my body but also on how I could fuel my body but also stay lean especially when I was dancing stay lean especially when I was dancing stay lean especially when I was dancing when I was younger there was this sort when I was younger there was this sort when I was younger there was this sort of uh in some way I think you know of uh in some way I think you know of uh in some way I think you know negative loop around body image that negative loop around body image that negative loop around body image that existed in the world of dance so that's existed in the world of dance so that's existed in the world of dance so that's changed a bit today not completely but I changed a bit today not completely but I changed a bit today not completely but I really was thinking about how do I eat really was thinking about how do I eat really was thinking about how do I eat the foods that I love and still stay in the foods that I love and still stay in the foods that I love and still stay in shape and still be able to like you know shape and still be able to like you know shape and still be able to like you know fit in my costume and make sure that I fit in my costume and make sure that I fit in my costume and make sure that I had could fit the general form and shape had could fit the general form and shape had could fit the general form and shape of the dancer or the dance that I was um of the dancer or the dance that I was um of the dancer or the dance that I was um performing and that sort of sparked a performing and that sort of sparked a performing and that sort of sparked a level of understanding of the Curiosity level of understanding of the Curiosity level of understanding of the Curiosity that I had around the human form and that I had around the human form and that I had around the human form and then through all the years of you know then through all the years of you know then through all the years of you know high school and college and and even high school and college and and even high school and college and and even into working into Corporate America I into working into Corporate America I into working into Corporate America I started to get real curious about food started to get real curious about food started to get real curious about food and nutrition and yoga and movement and and nutrition and yoga and movement and and nutrition and yoga and movement and how I could push my body in space and how I could push my body in space and how I could push my body in space and internally clear my body up or clean my internally clear my body up or clean my internally clear my body up or clean my body out enough to move forward in a way body out enough to move forward in a way body out enough to move forward in a way that was um the healthiest version of that was um the healthiest version of that was um the healthiest version of myself

05:00myself myself right and I went through lots of right and I went through lots of right and I went through lots of iterations I went through iterations of iterations I went through iterations of iterations I went through iterations of like reading the book by the diamond um like reading the book by the diamond um like reading the book by the diamond um husband and wife the diamonds who was husband and wife the diamonds who was husband and wife the diamonds who was talking about food combining I was like talking about food combining I was like talking about food combining I was like juicing in high school 18 years old juicing in high school 18 years old juicing in high school 18 years old green juice people thought I was the green juice people thought I was the green juice people thought I was the weirdo I was drinking Bulletproof Coffee weirdo I was drinking Bulletproof Coffee weirdo I was drinking Bulletproof Coffee the first year that Dave asprey pushed the first year that Dave asprey pushed the first year that Dave asprey pushed it out I was following Mark cisen it out I was following Mark cisen it out I was following Mark cisen religiously and reading his Mark's Daily religiously and reading his Mark's Daily religiously and reading his Mark's Daily Apple every single day trying to figure Apple every single day trying to figure Apple every single day trying to figure out and loving it because he would out and loving it because he would out and loving it because he would digest all of this research and then digest all of this research and then digest all of this research and then narrow it down to a few things that I narrow it down to a few things that I narrow it down to a few things that I could stand and I could kind of Gro and could stand and I could kind of Gro and could stand and I could kind of Gro and that was really a beautiful opening to that was really a beautiful opening to that was really a beautiful opening to understanding that people were picking understanding that people were picking understanding that people were picking apart the landscape of health and apart the landscape of health and apart the landscape of health and Optimal Wellness right whatever we call Optimal Wellness right whatever we call Optimal Wellness right whatever we call it whether we call it biohacking Optimal it whether we call it biohacking Optimal it whether we call it biohacking Optimal Wellness really leaning into Wellness really leaning into Wellness really leaning into longevity and navigating that and uh I longevity and navigating that and uh I longevity and navigating that and uh I finally left that corporate job because finally left that corporate job because finally left that corporate job because I felt comfortable or ready enough or I felt comfortable or ready enough or I felt comfortable or ready enough or ready to be uncomfortable enough to ready to be uncomfortable enough to ready to be uncomfortable enough to leave a job that I liked a lot but I leave a job that I liked a lot but I leave a job that I liked a lot but I didn't feel like it was leaving any didn't feel like it was leaving any didn't feel like it was leaving any Legacy and it wasn't really fulfilling Legacy and it wasn't really fulfilling Legacy and it wasn't really fulfilling all of the everything I was doing

06:00all of the everything I was doing all of the everything I was doing outside of work which was all my passion outside of work which was all my passion outside of work which was all my passion right it's making all the money to then right it's making all the money to then right it's making all the money to then do all the things that you actually do all the things that you actually do all the things that you actually really want to do so I left to start really want to do so I left to start really want to do so I left to start coaching and um that was a big shift for coaching and um that was a big shift for coaching and um that was a big shift for me and really the trajectory of that me and really the trajectory of that me and really the trajectory of that over the last let's say 10 years has um over the last let's say 10 years has um over the last let's say 10 years has um I'm so thankful to have had all the I'm so thankful to have had all the I'm so thankful to have had all the professional corporate experience and professional corporate experience and professional corporate experience and then really coaching people deeply and then really coaching people deeply and then really coaching people deeply and predominantly a lot of females I predominantly a lot of females I predominantly a lot of females I certainly coach men as well that has certainly coach men as well that has certainly coach men as well that has given me given me given me this understanding of that tagline and this understanding of that tagline and this understanding of that tagline and that tagline your comfort zone is that tagline your comfort zone is that tagline your comfort zone is killing you is something that I really killing you is something that I really killing you is something that I really started leaning into just about a year started leaning into just about a year started leaning into just about a year ago because it ago because it ago because it was the statement itself sounds a bit was the statement itself sounds a bit was the statement itself sounds a bit harsh right and I I think harsh right and I I think harsh right and I I think that I needed to shake the trees a bit that I needed to shake the trees a bit that I needed to shake the trees a bit for people around Wellness because what for people around Wellness because what for people around Wellness because what I kept seeing repeatedly over and over I kept seeing repeatedly over and over I kept seeing repeatedly over and over again is even if people stuck to again is even if people stuck to again is even if people stuck to something for 3 months they would like something for 3 months they would like something for 3 months they would like fall back into Old patterns or I I

07:00fall back into Old patterns or I I fall back into Old patterns or I I started working with clients over the started working with clients over the started working with clients over the course of a year so a lot of my course of a year so a lot of my course of a year so a lot of my one-on-one work is a whole year of one-on-one work is a whole year of one-on-one work is a whole year of contact with a person to be able to contact with a person to be able to contact with a person to be able to discuss and analyze and open up and discuss and analyze and open up and discuss and analyze and open up and expand every part of their health expand every part of their health expand every part of their health landscape and their lifestyle so that landscape and their lifestyle so that landscape and their lifestyle so that they can keep the patterns that they they can keep the patterns that they they can keep the patterns that they create or we create together and live create or we create together and live create or we create together and live into longevity and health and well-being into longevity and health and well-being into longevity and health and well-being in the very best way possible um and in the very best way possible um and in the very best way possible um and then the dabble in all of this is for then the dabble in all of this is for then the dabble in all of this is for six or seven years now I really have six or seven years now I really have six or seven years now I really have been more and more Focus focused on um been more and more Focus focused on um been more and more Focus focused on um in many ways weaving breath and cold in many ways weaving breath and cold in many ways weaving breath and cold into my practice with one-on-one clients into my practice with one-on-one clients into my practice with one-on-one clients into my online program into all the work into my online program into all the work into my online program into all the work I do with Shar breath and cold training I do with Shar breath and cold training I do with Shar breath and cold training instructors because to me I feel like instructors because to me I feel like instructors because to me I feel like even though it's a sensational Chris even though it's a sensational Chris even though it's a sensational Chris crazy all over Instagram people are like crazy all over Instagram people are like crazy all over Instagram people are like you know doing all the this stuff in you know doing all the this stuff in you know doing all the this stuff in cold to me cold has I've witnessed it be cold to me cold has I've witnessed it be cold to me cold has I've witnessed it be a gateway to people getting healthier to a gateway to people getting healthier to a gateway to people getting healthier to people getting more aware to people people getting more aware to people people getting more aware to people tapping into who they already are so

08:00tapping into who they already are so tapping into who they already are so that they can go damn I can live a that they can go damn I can live a that they can go damn I can live a better life for myself for my kids for better life for myself for my kids for better life for myself for my kids for my family for my community I can be the my family for my community I can be the my family for my community I can be the fullest expression of myself and my fullest expression of myself and my fullest expression of myself and my health but like it's three minutes let's health but like it's three minutes let's health but like it's three minutes let's say in the cold that gives that to a say in the cold that gives that to a say in the cold that gives that to a person when I'm fighting quite often to person when I'm fighting quite often to person when I'm fighting quite often to navigate with someone all of the navigate with someone all of the navigate with someone all of the challenges and patterns there's this one challenges and patterns there's this one challenges and patterns there's this one big pattern interrupt which is cold big pattern interrupt which is cold big pattern interrupt which is cold which in many many cases I've witnessed which in many many cases I've witnessed which in many many cases I've witnessed it really transform people or just open it really transform people or just open it really transform people or just open the doors to the work that we do you the doors to the work that we do you the doors to the work that we do you know that you and I why you and I are know that you and I why you and I are know that you and I why you and I are here here here that's that's very cool so you you first that's that's very cool so you you first that's that's very cool so you you first you talked about dancing my mother was a you talked about dancing my mother was a you talked about dancing my mother was a ballerina I grew up dancing in my living ballerina I grew up dancing in my living ballerina I grew up dancing in my living room uh it's actually how I met my wife room uh it's actually how I met my wife room uh it's actually how I met my wife like I I I you know when you when you like I I I you know when you when you like I I I you know when you when you get honest and people ask like who you get honest and people ask like who you get honest and people ask like who you are um like when you start breaking that are um like when you start breaking that are um like when you start breaking that down the answer I prefer to give over down the answer I prefer to give over down the answer I prefer to give over you know whatever my job is Father you know whatever my job is Father you know whatever my job is Father whatever is I'm a dancer so I love that whatever is I'm a dancer so I love that whatever is I'm a dancer so I love that and and and I and I saw a video of yours and and and I and I saw a video of yours and and and I and I saw a video of yours where you talked about kind of your body where you talked about kind of your body where you talked about kind of your body developing and no no longer fitting the

09:00developing and no no longer fitting the developing and no no longer fitting the norm of of a of a ballerina and like how norm of of a of a ballerina and like how norm of of a of a ballerina and like how extremely frustrating that must be extremely frustrating that must be extremely frustrating that must be because like I don't have control over because like I don't have control over because like I don't have control over that and also there has to be like I that and also there has to be like I that and also there has to be like I kind of like it but I also hate it like kind of like it but I also hate it like kind of like it but I also hate it like there's so many Dynamics going there there's so many Dynamics going there there's so many Dynamics going there right um and Legacy and passion you're right um and Legacy and passion you're right um and Legacy and passion you're literally sitting outside of an animal literally sitting outside of an animal literally sitting outside of an animal shelter like that's you know partly shelter like that's you know partly shelter like that's you know partly Legacy partly passion um that's that's Legacy partly passion um that's that's Legacy partly passion um that's that's pretty awesome you did say that comfort pretty awesome you did say that comfort pretty awesome you did say that comfort zone is killing you is is is maybe zone is killing you is is is maybe zone is killing you is is is maybe shocking and would add that is shocking and would add that is shocking and would add that is potentially not shocking enough like it potentially not shocking enough like it potentially not shocking enough like it because it really is the thing that's because it really is the thing that's because it really is the thing that's stopping you right um and and and so stopping you right um and and and so stopping you right um and and and so that I I I couldn't Embrace that phrase that I I I couldn't Embrace that phrase that I I I couldn't Embrace that phrase anymore so let's get on topic here anymore so let's get on topic here anymore so let's get on topic here because that's that's kind of cool stuff because that's that's kind of cool stuff because that's that's kind of cool stuff um and now let's get into cold stuff um and now let's get into cold stuff um and now let's get into cold stuff cold therapy and Ice baths are amazing cold therapy and Ice baths are amazing cold therapy and Ice baths are amazing you coach people to embrace cold therapy you coach people to embrace cold therapy you coach people to embrace cold therapy and ice ice baths what is the main and ice ice baths what is the main and ice ice baths what is the main benefit that drove you to start coaching benefit that drove you to start coaching benefit that drove you to start coaching others to do this yeah I mean the main others to do this yeah I mean the main others to do this yeah I mean the main benefit if I'm really ring it down is uh

10:00benefit if I'm really ring it down is uh benefit if I'm really ring it down is uh you know I think it's a riff off of you know I think it's a riff off of you know I think it's a riff off of mental toughness cuz we're building mental toughness cuz we're building mental toughness cuz we're building resiliency right you're getting in the resiliency right you're getting in the resiliency right you're getting in the cold for anyone who's who's listening cold for anyone who's who's listening cold for anyone who's who's listening who hasn't done cold exposure which is who hasn't done cold exposure which is who hasn't done cold exposure which is just it could be a cold shower it could just it could be a cold shower it could just it could be a cold shower it could be cryotherapy it could be my favorite be cryotherapy it could be my favorite be cryotherapy it could be my favorite which is ice bath cold water immersion which is ice bath cold water immersion which is ice bath cold water immersion deliberate cold exposure whatever you deliberate cold exposure whatever you deliberate cold exposure whatever you want to call it we're getting in a tub want to call it we're getting in a tub want to call it we're getting in a tub of icy cold water it's like I just was of icy cold water it's like I just was of icy cold water it's like I just was talking with John welburn who's like an talking with John welburn who's like an talking with John welburn who's like an X NFL guy and he's like is this really X NFL guy and he's like is this really X NFL guy and he's like is this really the hardest thing we're doing in our the hardest thing we're doing in our the hardest thing we're doing in our life getting in a tub of cold water like life getting in a tub of cold water like life getting in a tub of cold water like it's not a big deal it's like it it it's not a big deal it's like it it it's not a big deal it's like it it isn't a big deal and it's a big deal isn't a big deal and it's a big deal isn't a big deal and it's a big deal because the biggest benefit in in because the biggest benefit in in because the biggest benefit in in bolstering our resiliency and giving bolstering our resiliency and giving bolstering our resiliency and giving oursel this minimum effective dose of oursel this minimum effective dose of oursel this minimum effective dose of deliberate stress that is cold water and deliberate stress that is cold water and deliberate stress that is cold water and our B's in it we our B's in it we our B's in it we are understanding we can do hard things are understanding we can do hard things are understanding we can do hard things and understanding that we can be the and understanding that we can be the and understanding that we can be the calm in the middle of the storm and so calm in the middle of the storm and so calm in the middle of the storm and so for me the biggest benefit out of cold I for me the biggest benefit out of cold I for me the biggest benefit out of cold I mean there's a slew of them we can talk mean there's a slew of them we can talk mean there's a slew of them we can talk about them all but the biggest benefit about them all but the biggest benefit about them all but the biggest benefit is there's an aha moment that happens is there's an aha moment that happens is there's an aha moment that happens that we start to understand we have more

11:00that we start to understand we have more that we start to understand we have more capacity than we're giving ourselves capacity than we're giving ourselves capacity than we're giving ourselves credit for and and that coupled with the credit for and and that coupled with the credit for and and that coupled with the fact that when you put yourself in a fact that when you put yourself in a fact that when you put yourself in a body of cold water whether it's nature body of cold water whether it's nature body of cold water whether it's nature or a tub the longevity benefits that we or a tub the longevity benefits that we or a tub the longevity benefits that we get from that versus cryo or a cold get from that versus cryo or a cold get from that versus cryo or a cold shower that's not to say those other shower that's not to say those other shower that's not to say those other things aren't beneficial in some way but things aren't beneficial in some way but things aren't beneficial in some way but the the Cascade that creates a better the the Cascade that creates a better the the Cascade that creates a better Avenue for longevity is really uh it's Avenue for longevity is really uh it's Avenue for longevity is really uh it's 10x those other practices so why not 10x those other practices so why not 10x those other practices so why not start with something that's going to start with something that's going to start with something that's going to make you a badass and remind you who you make you a badass and remind you who you make you a badass and remind you who you came into this world to be and let you came into this world to be and let you came into this world to be and let you know you can do hard things so you can know you can do hard things so you can know you can do hard things so you can sort of Rise into resiliency and into sort of Rise into resiliency and into sort of Rise into resiliency and into the the biggest dreams that you have for the the biggest dreams that you have for the the biggest dreams that you have for your life and live longer to do with your life and live longer to do with your life and live longer to do with them them them all yeah um it makes a lot of sense as all yeah um it makes a lot of sense as all yeah um it makes a lot of sense as as a Gateway um one of the things that I as a Gateway um one of the things that I as a Gateway um one of the things that I talked about have you heard the speech talked about have you heard the speech talked about have you heard the speech by Admiral mcraven make your bed I don't by Admiral mcraven make your bed I don't by Admiral mcraven make your bed I don't know if you've heard this on YouTube um know if you've heard this on YouTube um know if you've heard this on YouTube um it's it's very interesting right because it's it's very interesting right because it's it's very interesting right because he's a i I think he's a Navy SEAL and an

12:00he's a i I think he's a Navy SEAL and an he's a i I think he's a Navy SEAL and an admiral and he just talked it's a whole admiral and he just talked it's a whole admiral and he just talked it's a whole I don't know 15 minute speech maybe and I don't know 15 minute speech maybe and I don't know 15 minute speech maybe and it starts with make your bed because it starts with make your bed because it starts with make your bed because then you'll do the next task and then then you'll do the next task and then then you'll do the next task and then you'll do the next task and then you'll you'll do the next task and then you'll you'll do the next task and then you'll do the next task and it's like if I just do the next task and it's like if I just do the next task and it's like if I just start this process then I'm making start this process then I'm making start this process then I'm making progress and then rewind to the next progress and then rewind to the next progress and then rewind to the next when you get home at night the bed is when you get home at night the bed is when you get home at night the bed is made right and that's a reminder that made right and that's a reminder that made right and that's a reminder that when you wake up make your bed it's just when you wake up make your bed it's just when you wake up make your bed it's just a a phenomenal um video if anybody a a phenomenal um video if anybody a a phenomenal um video if anybody hasn't seen it go out there it's MC hasn't seen it go out there it's MC hasn't seen it go out there it's MC Raven MC R A Veen and so so yeah I Raven MC R A Veen and so so yeah I Raven MC R A Veen and so so yeah I really see this as you know mental tough really see this as you know mental tough really see this as you know mental tough toughness and one of the interviews that toughness and one of the interviews that toughness and one of the interviews that I've done for this longevity Summit I I've done for this longevity Summit I I've done for this longevity Summit I kind of brought the point of people who kind of brought the point of people who kind of brought the point of people who haven't really exercised when they were haven't really exercised when they were haven't really exercised when they were younger maybe they weren't on a sports younger maybe they weren't on a sports younger maybe they weren't on a sports team maybe they weren't a ballerina team maybe they weren't a ballerina team maybe they weren't a ballerina maybe they you know didn't push maybe they you know didn't push maybe they you know didn't push themselves they have a harder time as themselves they have a harder time as themselves they have a harder time as they get older because they tend to have they get older because they tend to have they get older because they tend to have this and and and in fact the person I this and and and in fact the person I this and and and in fact the person I was on I was interviewing kind of was on I was interviewing kind of was on I was interviewing kind of admitted that this was her um they admitted that this was her um they admitted that this was her um they didn't have uh you know they they reach didn't have uh you know they they reach didn't have uh you know they they reach a little bit of right they little reach

13:00a little bit of right they little reach a little bit of right they little reach a little bit of out of breath and like a little bit of out of breath and like a little bit of out of breath and like oh I'm out of breath I should stop and oh I'm out of breath I should stop and oh I'm out of breath I should stop and then you know for those who have trained then you know for those who have trained then you know for those who have trained uh I played semi-professional soccer uh I played semi-professional soccer uh I played semi-professional soccer like no that's not that's not when you like no that's not that's not when you like no that's not that's not when you stop like that's you that's when you stop like that's you that's when you stop like that's you that's when you start to push yourself even more um and start to push yourself even more um and start to push yourself even more um and and I really like this idea as as ice and I really like this idea as as ice and I really like this idea as as ice bath as a Gateway are there are there bath as a Gateway are there are there bath as a Gateway are there are there any specific like benefits I think any specific like benefits I think any specific like benefits I think dopamine is is one of them what are some dopamine is is one of them what are some dopamine is is one of them what are some of the specifics uh that people who are of the specifics uh that people who are of the specifics uh that people who are like well I'm not going to do that if like well I'm not going to do that if like well I'm not going to do that if you can't say it's just you know if the you can't say it's just you know if the you can't say it's just you know if the Gateway is all you got maybe I'm maybe Gateway is all you got maybe I'm maybe Gateway is all you got maybe I'm maybe it's not for me what are what are some it's not for me what are what are some it's not for me what are what are some of those tangible benefits that that of those tangible benefits that that of those tangible benefits that that people will walk away with yeah I mean people will walk away with yeah I mean people will walk away with yeah I mean the tangible benefits are like if you the tangible benefits are like if you the tangible benefits are like if you want to talk about like actualization in want to talk about like actualization in want to talk about like actualization in the first day or two afterwards I it's the first day or two afterwards I it's the first day or two afterwards I it's like 30 for just about 36 hours of like 30 for just about 36 hours of like 30 for just about 36 hours of course we're all bioindividual it's course we're all bioindividual it's course we're all bioindividual it's going to be a little different for going to be a little different for going to be a little different for everybody but for like 36 hours after everybody but for like 36 hours after everybody but for like 36 hours after you do cold water immersion you have a you do cold water immersion you have a you do cold water immersion you have a boost that's over 300% of your boost that's over 300% of your boost that's over 300% of your metabolism and that's good for a number metabolism and that's good for a number metabolism and that's good for a number of reasons you are um adapting to the

14:00of reasons you are um adapting to the of reasons you are um adapting to the cold in a way that's like you will cold in a way that's like you will cold in a way that's like you will become more adapted to uh temp become more adapted to uh temp become more adapted to uh temp temperature fluctuation and wild changes temperature fluctuation and wild changes temperature fluctuation and wild changes you uh hopefully are activating your you uh hopefully are activating your you uh hopefully are activating your cold shock proteins the better those cold shock proteins the better those cold shock proteins the better those fold in the body the better there's fold in the body the better there's fold in the body the better there's cellular communication uh I work with a cellular communication uh I work with a cellular communication uh I work with a lot of people who have anxiety lot of people who have anxiety lot of people who have anxiety depression things like that they may depression things like that they may depression things like that they may even have PTSD and be under the care of even have PTSD and be under the care of even have PTSD and be under the care of someone who is a psychologist or a someone who is a psychologist or a someone who is a psychologist or a therapist right that's out of my scope therapist right that's out of my scope therapist right that's out of my scope but if they're if they're managing and but if they're if they're managing and but if they're if they're managing and navigating those things that I get to navigating those things that I get to navigating those things that I get to put them in cold water and really the put them in cold water and really the put them in cold water and really the the you know huberman thanks to huberman the you know huberman thanks to huberman the you know huberman thanks to huberman we all kind of know this word I think or we all kind of know this word I think or we all kind of know this word I think or like the catacol amines like we're like the catacol amines like we're like the catacol amines like we're having norepinephrine and epinephrine having norepinephrine and epinephrine having norepinephrine and epinephrine which is just adrenaline nor adrenaline which is just adrenaline nor adrenaline which is just adrenaline nor adrenaline same same thing different phrases a same same thing different phrases a same same thing different phrases a dopamine hit we have oxytocin that is dopamine hit we have oxytocin that is dopamine hit we have oxytocin that is released all of these neurochemicals in released all of these neurochemicals in released all of these neurochemicals in the brain are released and they are the brain are released and they are the brain are released and they are gamechanging for how you set your day up gamechanging for how you set your day up gamechanging for how you set your day up for Success how the next 24 plus hours for Success how the next 24 plus hours for Success how the next 24 plus hours goes for you how you how well you sleep goes for you how you how well you sleep goes for you how you how well you sleep at night that night even we see better

15:00at night that night even we see better at night that night even we see better deep sleep scores calmer mindsets it's deep sleep scores calmer mindsets it's deep sleep scores calmer mindsets it's just it's unreal the the the mental game just it's unreal the the the mental game just it's unreal the the the mental game beyond the toughness like when you beyond the toughness like when you beyond the toughness like when you internalize it what's happening internalize it what's happening internalize it what's happening neurochemically it's just undeniable neurochemically it's just undeniable neurochemically it's just undeniable people changing their lives addicts people changing their lives addicts people changing their lives addicts coming out of you know being in recovery coming out of you know being in recovery coming out of you know being in recovery and being able to stay in recovery I see and being able to stay in recovery I see and being able to stay in recovery I see look a lot of it's anecdotal and here's look a lot of it's anecdotal and here's look a lot of it's anecdotal and here's the reality on the research on cold the reality on the research on cold the reality on the research on cold number one it goes hand and glove with number one it goes hand and glove with number one it goes hand and glove with breath it has to because our nervous breath it has to because our nervous breath it has to because our nervous system and our breath and and putting system and our breath and and putting system and our breath and and putting our into this highly sympathetic state our into this highly sympathetic state our into this highly sympathetic state are going to follow suit with each other are going to follow suit with each other are going to follow suit with each other and really understanding how we can and really understanding how we can and really understanding how we can utilize the breath and the cold and this utilize the breath and the cold and this utilize the breath and the cold and this our our capacity to do the do the our our capacity to do the do the our our capacity to do the do the challenging thing and and rise up to challenging thing and and rise up to challenging thing and and rise up to meet ourselves where we're at and the meet ourselves where we're at and the meet ourselves where we're at and the research on all of the things that I'm research on all of the things that I'm research on all of the things that I'm talking about there are there are talking about there are there are talking about there are there are definitive things we can see definitive things we can see definitive things we can see neurochemistry Cascade changes in the neurochemistry Cascade changes in the neurochemistry Cascade changes in the cellular structure things like that and cellular structure things like that and cellular structure things like that and there are definitive things in the there are definitive things in the there are definitive things in the research that they talk about but the

16:00research that they talk about but the research that they talk about but the research is really widespread so you'll research is really widespread so you'll research is really widespread so you'll hear quite often these things that are hear quite often these things that are hear quite often these things that are like oh it boosts your immune immune like oh it boosts your immune immune like oh it boosts your immune immune system it's like over time yes it can system it's like over time yes it can system it's like over time yes it can it's setting off a Cascade to be able to it's setting off a Cascade to be able to it's setting off a Cascade to be able to do that just doing it once isn't going do that just doing it once isn't going do that just doing it once isn't going to change your life you have to create a to change your life you have to create a to change your life you have to create a protocol right you have to many people protocol right you have to many people protocol right you have to many people are like awesome Instagram let me get a are like awesome Instagram let me get a are like awesome Instagram let me get a photo of ice bass but the research is photo of ice bass but the research is photo of ice bass but the research is wide there is plenty of research to wide there is plenty of research to wide there is plenty of research to prove a lot of these points and then prove a lot of these points and then prove a lot of these points and then there's also a lot of research that gets there's also a lot of research that gets there's also a lot of research that gets talked about that's this swath of it talked about that's this swath of it talked about that's this swath of it might time different temperature might time different temperature might time different temperature different bodies Never Enough women in different bodies Never Enough women in different bodies Never Enough women in the cold to be able to get good adequate the cold to be able to get good adequate the cold to be able to get good adequate research yet you know there's a lot of research yet you know there's a lot of research yet you know there's a lot of pieces for people to know but if you're pieces for people to know but if you're pieces for people to know but if you're a science nerd and you're like I'm only a science nerd and you're like I'm only a science nerd and you're like I'm only doing it if it says you know I can doing it if it says you know I can doing it if it says you know I can recount my body or I'm going to feel recount my body or I'm going to feel recount my body or I'm going to feel better like there's there's enough you better like there's there's enough you better like there's there's enough you know double blind Placebo trial type of know double blind Placebo trial type of know double blind Placebo trial type of studies that we can see these things studies that we can see these things studies that we can see these things tangibly happening in in most bodies tangibly happening in in most bodies tangibly happening in in most bodies right um there are some right um there are some right um there are some contraindications but in most bodies contraindications but in most bodies contraindications but in most bodies so so those are the I mean that's the

17:00so so those are the I mean that's the so so those are the I mean that's the it's undeniable and I put like you know it's undeniable and I put like you know it's undeniable and I put like you know I've lost count at this point but it's I've lost count at this point but it's I've lost count at this point but it's definitely over 3,000 people one-on-one definitely over 3,000 people one-on-one definitely over 3,000 people one-on-one in cold bodies of water or ice bath and in cold bodies of water or ice bath and in cold bodies of water or ice bath and also led many many groups I'm just also led many many groups I'm just also led many many groups I'm just coming off of um this big past weekend coming off of um this big past weekend coming off of um this big past weekend of putting 40 the reason I'm at this of putting 40 the reason I'm at this of putting 40 the reason I'm at this animal sanctuary orange orange twins animal sanctuary orange orange twins animal sanctuary orange orange twins Sanctuary um two choreographers are here Sanctuary um two choreographers are here Sanctuary um two choreographers are here in in uh just outside of Los Angeles who in in uh just outside of Los Angeles who in in uh just outside of Los Angeles who choreograph all of the show and creative choreograph all of the show and creative choreograph all of the show and creative direct Ariana Grande's work um ket's direct Ariana Grande's work um ket's direct Ariana Grande's work um ket's work and they're super passionate about work and they're super passionate about work and they're super passionate about animals and dance and we work together animals and dance and we work together animals and dance and we work together to pull a cold and breath experience for to pull a cold and breath experience for to pull a cold and breath experience for 45 dancers in the industry that are 45 dancers in the industry that are 45 dancers in the industry that are highly highly highly professional uh you know on the circuit professional uh you know on the circuit professional uh you know on the circuit doing tours auditioning and all of these doing tours auditioning and all of these doing tours auditioning and all of these big shows that everyone sees in the big shows that everyone sees in the big shows that everyone sees in the world and they're dealing with quite world and they're dealing with quite world and they're dealing with quite frankly a little bit of um you know body frankly a little bit of um you know body frankly a little bit of um you know body dysmorphia depression anxiety the level dysmorphia depression anxiety the level dysmorphia depression anxiety the level of stress for going on to be able to

18:00of stress for going on to be able to of stress for going on to be able to perform live in the moment all of that perform live in the moment all of that perform live in the moment all of that and I see them in the beginning of the and I see them in the beginning of the and I see them in the beginning of the weekend we work through breath and by weekend we work through breath and by weekend we work through breath and by the end of the weekend they're in cold the end of the weekend they're in cold the end of the weekend they're in cold and and and they're just their eyes are opened or they're just their eyes are opened or they're just their eyes are opened or people said things to me like oh my people said things to me like oh my people said things to me like oh my goodness I got out of the cold and I've goodness I got out of the cold and I've goodness I got out of the cold and I've never felt like so grounded and calm and never felt like so grounded and calm and never felt like so grounded and calm and okay with myself and that to me is just okay with myself and that to me is just okay with myself and that to me is just like a beautiful thing to witness and I like a beautiful thing to witness and I like a beautiful thing to witness and I encourage anyone to just yeah just start encourage anyone to just yeah just start encourage anyone to just yeah just start just start just get curious and start just start just get curious and start just start just get curious and start some sort of cold you know cold or cold some sort of cold you know cold or cold some sort of cold you know cold or cold in breath practice all right we we'll in breath practice all right we we'll in breath practice all right we we'll talk a little bit about where to get talk a little bit about where to get talk a little bit about where to get started and some of that just one of the started and some of that just one of the started and some of that just one of the things that I noticed um oxytocin is one things that I noticed um oxytocin is one things that I noticed um oxytocin is one of the chemicals um that is the love of the chemicals um that is the love of the chemicals um that is the love hormone it sounds like you're in love hormone it sounds like you're in love hormone it sounds like you're in love with cold plunge like that's that's with cold plunge like that's that's with cold plunge like that's that's [Laughter] [Laughter] [Laughter] really I've done a lot you're a lot like really I've done a lot you're a lot like really I've done a lot you're a lot like me I think in many ways we've done a lot me I think in many ways we've done a lot me I think in many ways we've done a lot of biohacking we've checked out a lot of of biohacking we've checked out a lot of of biohacking we've checked out a lot of things right you're digging into C60 and things right you're digging into C60 and things right you're digging into C60 and I'm going nutrition certifications and I'm going nutrition certifications and I'm going nutrition certifications and all things we're like these all things we're like these all things we're like these multi-hyphenate weirdos in the world of

19:00multi-hyphenate weirdos in the world of multi-hyphenate weirdos in the world of Health in many ways but this weirdness Health in many ways but this weirdness Health in many ways but this weirdness this like extra expansion into these this like extra expansion into these this like extra expansion into these territories is so important for I think territories is so important for I think territories is so important for I think the future of longevity and wellness and the future of longevity and wellness and the future of longevity and wellness and and cold to me has really just wrapped and cold to me has really just wrapped and cold to me has really just wrapped itself around my heart because it itself around my heart because it itself around my heart because it changes people in such a short amount of changes people in such a short amount of changes people in such a short amount of time mentally to understand that they time mentally to understand that they time mentally to understand that they can begin to make the other changes that can begin to make the other changes that can begin to make the other changes that they want so I am in love with the cold they want so I am in love with the cold they want so I am in love with the cold yeah it's the yeah it's the yeah it's the oxytocin I love it just who cares it oxytocin I love it just who cares it oxytocin I love it just who cares it it's helping people that so all right so it's helping people that so all right so it's helping people that so all right so you did talk about this what are like you did talk about this what are like you did talk about this what are like ideal temperatures Max temperatures like ideal temperatures Max temperatures like ideal temperatures Max temperatures like I I live in Houston right and I do like I I live in Houston right and I do like I I live in Houston right and I do like to wrap up my shower with a cold we'll to wrap up my shower with a cold we'll to wrap up my shower with a cold we'll do extremely hyphenated because in the do extremely hyphenated because in the do extremely hyphenated because in the summer it's not cold like I just stopped summer it's not cold like I just stopped summer it's not cold like I just stopped doing it in the summer here because it's doing it in the summer here because it's doing it in the summer here because it's just irritating like it's like this is just irritating like it's like this is just irritating like it's like this is cool water it's not I'm probably not cool water it's not I'm probably not cool water it's not I'm probably not getting any of the benefits and it's getting any of the benefits and it's getting any of the benefits and it's just cool water why am I taking a cool just cool water why am I taking a cool just cool water why am I taking a cool water shower what where where can we sit

20:00water shower what where where can we sit water shower what where where can we sit where do we start to see benefits um and where do we start to see benefits um and where do we start to see benefits um and and and and even T like what what are and and and even T like what what are and and and even T like what what are the guidelines you tend to to recommend the guidelines you tend to to recommend the guidelines you tend to to recommend yeah for sure um and yeah for anyone yeah for sure um and yeah for anyone yeah for sure um and yeah for anyone who's listening who has the ability to who's listening who has the ability to who's listening who has the ability to get near any cold water or in a cold get near any cold water or in a cold get near any cold water or in a cold shower even if it's a cool shower shower even if it's a cool shower shower even if it's a cool shower because if you're nervous you can start because if you're nervous you can start because if you're nervous you can start somewhere um but the reality is the somewhere um but the reality is the somewhere um but the reality is the biggest benefits are coming from this biggest benefits are coming from this biggest benefits are coming from this cold water immersion piece and uh when I cold water immersion piece and uh when I cold water immersion piece and uh when I use the word we like we see I basically use the word we like we see I basically use the word we like we see I basically mean people all the people in the mean people all the people in the mean people all the people in the landscape who are doing this from some landscape who are doing this from some landscape who are doing this from some sort of expert level I work with uh the sort of expert level I work with uh the sort of expert level I work with uh the community and xpt I have my own community and xpt I have my own community and xpt I have my own certification I'm consistently inside of certification I'm consistently inside of certification I'm consistently inside of research looking at the the time the research looking at the the time the research looking at the the time the temperature the numbers but what I like temperature the numbers but what I like temperature the numbers but what I like to recommend to people is shoot for like to recommend to people is shoot for like to recommend to people is shoot for like 40 degrees or just sub 40 that number 40 degrees or just sub 40 that number 40 degrees or just sub 40 that number seems to be important in the literature seems to be important in the literature seems to be important in the literature because it's about that temperature that because it's about that temperature that because it's about that temperature that your cold shock proteins get activated your cold shock proteins get activated your cold shock proteins get activated so how do we get to that 40 degree range so how do we get to that 40 degree range so how do we get to that 40 degree range of temperature um and then you know you

21:00of temperature um and then you know you of temperature um and then you know you can see a bigger body of research with can see a bigger body of research with can see a bigger body of research with Benefits under 50° and huberman talks Benefits under 50° and huberman talks Benefits under 50° and huberman talks about that a lot as well right so a lot about that a lot as well right so a lot about that a lot as well right so a lot of the research will be like under the of the research will be like under the of the research will be like under the 50 Dee Mark cold swimming and whatnot so 50 Dee Mark cold swimming and whatnot so 50 Dee Mark cold swimming and whatnot so let's think about the fact that if we're let's think about the fact that if we're let's think about the fact that if we're nervous to do 40 because that feels a nervous to do 40 because that feels a nervous to do 40 because that feels a little bit too like woo okay then maybe little bit too like woo okay then maybe little bit too like woo okay then maybe we start at 50 and we titrate down when we start at 50 and we titrate down when we start at 50 and we titrate down when you are in a little bit warmer water you are in a little bit warmer water you are in a little bit warmer water meaning like 50 or below you can meaning like 50 or below you can meaning like 50 or below you can probably stay in a little bit longer probably stay in a little bit longer probably stay in a little bit longer than 40 or below right this is just like than 40 or below right this is just like than 40 or below right this is just like this this is the the table and the arc this this is the the table and the arc this this is the the table and the arc that we work with um I shoot for new that we work with um I shoot for new that we work with um I shoot for new people most people in general good people most people in general good people most people in general good health who don't have heart conditions health who don't have heart conditions health who don't have heart conditions diabetes um you know a slew of there's a diabetes um you know a slew of there's a diabetes um you know a slew of there's a handful of other things that are handful of other things that are handful of other things that are contraindications contraindications contraindications um they can do I'd say like three um they can do I'd say like three um they can do I'd say like three minutes is pretty is pretty doable for minutes is pretty is pretty doable for minutes is pretty is pretty doable for most people um I will sometimes start most people um I will sometimes start most people um I will sometimes start people out at two minutes if they're people out at two minutes if they're people out at two minutes if they're super nervous but the big thing about super nervous but the big thing about super nervous but the big thing about time and this is something I like to time and this is something I like to time and this is something I like to tell new people is the big thing about tell new people is the big thing about tell new people is the big thing about time in cold water is it's that first 30

22:00time in cold water is it's that first 30 time in cold water is it's that first 30 to 90 seconds that's the part your to 90 seconds that's the part your to 90 seconds that's the part your nervous system will so highly react to nervous system will so highly react to nervous system will so highly react to that you just think all I want to do is that you just think all I want to do is that you just think all I want to do is get out and and sometimes people get out get out and and sometimes people get out get out and and sometimes people get out and the reality is that that is a and the reality is that that is a and the reality is that that is a beautiful mechanism built into our beautiful mechanism built into our beautiful mechanism built into our bodies right for survival it doesn't bodies right for survival it doesn't bodies right for survival it doesn't know your your body and brain don't know know your your body and brain don't know know your your body and brain don't know that you're deliberately choosing to that you're deliberately choosing to that you're deliberately choosing to submerge yourself into this you know submerge yourself into this you know submerge yourself into this you know freezing cold body of water or this ice freezing cold body of water or this ice freezing cold body of water or this ice tub so you have to give the pause and tub so you have to give the pause and tub so you have to give the pause and the space and use your breath to the space and use your breath to the space and use your breath to navigate the nervous system in a way navigate the nervous system in a way navigate the nervous system in a way that's like okay I've set myself up to that's like okay I've set myself up to that's like okay I've set myself up to be uncomfortable but not unsafe and let be uncomfortable but not unsafe and let be uncomfortable but not unsafe and let me breathe that way and then sit in this me breathe that way and then sit in this me breathe that way and then sit in this water for 3 minutes and it's absolutely water for 3 minutes and it's absolutely water for 3 minutes and it's absolutely doable you know and it's for some people doable you know and it's for some people doable you know and it's for some people they need a coach there and that's why I they need a coach there and that's why I they need a coach there and that's why I have a job and for other people they can have a job and for other people they can have a job and for other people they can uh navigate it in the ways that they uh navigate it in the ways that they uh navigate it in the ways that they navigate other stressors and they can navigate other stressors and they can navigate other stressors and they can just you know pull off those three just you know pull off those three just you know pull off those three minutes so I would say around the 40° minutes so I would say around the 40° minutes so I would say around the 40° awesome definitely at sub 50 to get

23:00awesome definitely at sub 50 to get awesome definitely at sub 50 to get benefit and uh shooting for 2 minutes benefit and uh shooting for 2 minutes benefit and uh shooting for 2 minutes minimum but three is a is a easy day for minimum but three is a is a easy day for minimum but three is a is a easy day for most people and and you usually don't most people and and you usually don't most people and and you usually don't submerge the head right like that's not submerge the head right like that's not submerge the head right like that's not a part uh or is it I don't I don't know a part uh or is it I don't I don't know a part uh or is it I don't I don't know because I I know in the middle of the because I I know in the middle of the because I I know in the middle of the winter when it's cold this is like four winter when it's cold this is like four winter when it's cold this is like four days I have a swimming pool and I've days I have a swimming pool and I've days I have a swimming pool and I've gotten under and I've I've had some gotten under and I've I've had some gotten under and I've I've had some experience of like brain freeze you know experience of like brain freeze you know experience of like brain freeze you know like when you're drinking a slushie in like when you're drinking a slushie in like when you're drinking a slushie in your brain you get that brain freeze um your brain you get that brain freeze um your brain you get that brain freeze um and I'm maybe I shouldn't be doing this and I'm maybe I shouldn't be doing this and I'm maybe I shouldn't be doing this what what what are the guidelines what what what are the guidelines what what what are the guidelines there yeah it's a great question I think there yeah it's a great question I think there yeah it's a great question I think if people are new to to cold puning just if people are new to to cold puning just if people are new to to cold puning just getting it up to the neck is a really getting it up to the neck is a really getting it up to the neck is a really important piece and and not having to important piece and and not having to important piece and and not having to worry about putting the head under it worry about putting the head under it worry about putting the head under it can feel daunting um it's important to can feel daunting um it's important to can feel daunting um it's important to get uh up to the neck in many ways get uh up to the neck in many ways get uh up to the neck in many ways because you have mamillion dive reflex because you have mamillion dive reflex because you have mamillion dive reflex activated and that will help slow your activated and that will help slow your activated and that will help slow your heart rate so if your system nervous heart rate so if your system nervous heart rate so if your system nervous system is ramping up into the system is ramping up into the system is ramping up into the sympathetic tone and you actually can sympathetic tone and you actually can sympathetic tone and you actually can have something that's going to slow the have something that's going to slow the have something that's going to slow the heart rate and help even you out in the heart rate and help even you out in the heart rate and help even you out in the cold and help you manage that experience

24:00cold and help you manage that experience cold and help you manage that experience we want to we want to use that to our we want to we want to use that to our we want to we want to use that to our our advantage so getting up to the neck our advantage so getting up to the neck our advantage so getting up to the neck um and and pretty much I always say like um and and pretty much I always say like um and and pretty much I always say like all the way all the way in no hesitation all the way all the way in no hesitation all the way all the way in no hesitation no expectation all the way up to the no expectation all the way up to the no expectation all the way up to the neck because I want people get into neck because I want people get into neck because I want people get into their waist or just their chest and then their waist or just their chest and then their waist or just their chest and then they're like oh this is hard this is they're like oh this is hard this is they're like oh this is hard this is hard this and then it's a really hard this and then it's a really hard this and then it's a really interesting task for me to convince them interesting task for me to convince them interesting task for me to convince them that the next six or eight inches is that the next six or eight inches is that the next six or eight inches is going to actually make it easier they're going to actually make it easier they're going to actually make it easier they're like oh no no no no no no but it does like oh no no no no no no but it does like oh no no no no no no but it does and people will have this thing that I and people will have this thing that I and people will have this thing that I call the turnover where your call the turnover where your call the turnover where your physiological body shunts blood to the physiological body shunts blood to the physiological body shunts blood to the core and you realize you're doing this core and you realize you're doing this core and you realize you're doing this hard thing and you can actually settle hard thing and you can actually settle hard thing and you can actually settle into it just in that 60 to 90 second 30 into it just in that 60 to 90 second 30 into it just in that 60 to 90 second 30 to 90 second Mark depending on how often to 90 second Mark depending on how often to 90 second Mark depending on how often you've been doing it so it's it's sort you've been doing it so it's it's sort you've been doing it so it's it's sort of answering the question that you ask of answering the question that you ask of answering the question that you ask but head dunking is a thing you can do but head dunking is a thing you can do but head dunking is a thing you can do it I do it often um I don't try to keep it I do it often um I don't try to keep it I do it often um I don't try to keep myself under too long um and yeah like myself under too long um and yeah like myself under too long um and yeah like there's different things that are there's different things that are there's different things that are happening we do have a bit of the blood happening we do have a bit of the blood happening we do have a bit of the blood shunting that's up to the brain we do shunting that's up to the brain we do shunting that's up to the brain we do have some that's like kind of uh 30% of

25:00have some that's like kind of uh 30% of have some that's like kind of uh 30% of it that's like moving around the body it that's like moving around the body it that's like moving around the body that feels um yeah gives you tingles that feels um yeah gives you tingles that feels um yeah gives you tingles gives you brain freeze gives you all of gives you brain freeze gives you all of gives you brain freeze gives you all of that and so again this is like you know that and so again this is like you know that and so again this is like you know I talk a bit sometimes about the Joe I talk a bit sometimes about the Joe I talk a bit sometimes about the Joe Rogan thing where Joe Rogan who's Rogan thing where Joe Rogan who's Rogan thing where Joe Rogan who's amazing and I'm a fan of but he got into amazing and I'm a fan of but he got into amazing and I'm a fan of but he got into a cold bath for one minute the first day a cold bath for one minute the first day a cold bath for one minute the first day and then did it on Instagram and then of and then did it on Instagram and then of and then did it on Instagram and then of course took pause for a day and you know course took pause for a day and you know course took pause for a day and you know what happened right Joo and goggin and what happened right Joo and goggin and what happened right Joo and goggin and all these guys called him up and was all these guys called him up and was all these guys called him up and was like you suck you big MMA fighter you like you suck you big MMA fighter you like you suck you big MMA fighter you probably you know like they all called probably you know like they all called probably you know like they all called him out and then the day after that he him out and then the day after that he him out and then the day after that he got in for 21 and a half minutes live on got in for 21 and a half minutes live on got in for 21 and a half minutes live on Instagram like the whole 21 minutes and Instagram like the whole 21 minutes and Instagram like the whole 21 minutes and you can see him go through you know this you can see him go through you know this you can see him go through you know this Cascade of all the effects all the way Cascade of all the effects all the way Cascade of all the effects all the way up to like convulsive shivering in a way up to like convulsive shivering in a way up to like convulsive shivering in a way that's like at some point and Suzanne so that's like at some point and Suzanne so that's like at some point and Suzanne so Suzanne soberg talks about this in her Suzanne soberg talks about this in her Suzanne soberg talks about this in her research a bit too at some point it's research a bit too at some point it's research a bit too at some point it's like we're looking for minimum effective like we're looking for minimum effective like we're looking for minimum effective dose you stay in for 20 minutes it's dose you stay in for 20 minutes it's dose you stay in for 20 minutes it's point of diminishing returns and some point of diminishing returns and some point of diminishing returns and some would even say some some scientists would even say some some scientists would even say some some scientists would even say like this is a negative would even say like this is a negative would even say like this is a negative effect you're having on your cellular

26:00effect you're having on your cellular effect you're having on your cellular body so just knowing that like you body so just knowing that like you body so just knowing that like you always there's always more you can always there's always more you can always there's always more you can always do six head dunks or get in and always do six head dunks or get in and always do six head dunks or get in and out of the tub nine times or whatever out of the tub nine times or whatever out of the tub nine times or whatever let's just like be smart you know before let's just like be smart you know before let's just like be smart you know before we're like pulling Darwin's Law and you we're like pulling Darwin's Law and you we're like pulling Darwin's Law and you know swimming under frozen lakes without know swimming under frozen lakes without know swimming under frozen lakes without anybody around you know hey super quick anybody around you know hey super quick anybody around you know hey super quick break from the podcast hopefully you're break from the podcast hopefully you're break from the podcast hopefully you're loving it this is a way you can support loving it this is a way you can support loving it this is a way you can support the podcast and take advantage of a the podcast and take advantage of a the podcast and take advantage of a great offer we're offering 50% off of great offer we're offering 50% off of great offer we're offering 50% off of one of our MC bottles MCT is an amazing one of our MC bottles MCT is an amazing one of our MC bottles MCT is an amazing oil add the ess60 molecule to it it's oil add the ess60 molecule to it it's oil add the ess60 molecule to it it's even more amazing all you got to do is even more amazing all you got to do is even more amazing all you got to do is leave a review on iTunes send us a leave a review on iTunes send us a leave a review on iTunes send us a notification that you've left that notification that you've left that notification that you've left that review we'll get you a coupon code review we'll get you a coupon code review we'll get you a coupon code that'll get you 50% off of our MCT oil that'll get you 50% off of our MCT oil that'll get you 50% off of our MCT oil and free shipping back to the podcast my my 13-year-old son is a big podcast my my 13-year-old son is a big fan of the Darwin Awards um you fan of the Darwin Awards um you fan of the Darwin Awards um you mentioned shivering in this case is is mentioned shivering in this case is is mentioned shivering in this case is is that uh typical right is that that that uh typical right is that that that uh typical right is that that desirable are we trying to avoid it do

27:00desirable are we trying to avoid it do desirable are we trying to avoid it do we try and wrestle it with breath like we try and wrestle it with breath like we try and wrestle it with breath like what where does shivering fit in this what where does shivering fit in this what where does shivering fit in this it's obviously a great calorie burn but it's obviously a great calorie burn but it's obviously a great calorie burn but you know maybe that's not the goal no no you know maybe that's not the goal no no you know maybe that's not the goal no no no I love it it's great question because no I love it it's great question because no I love it it's great question because some some people will get and I just had some some people will get and I just had some some people will get and I just had some dancers get out and be like Oh some dancers get out and be like Oh some dancers get out and be like Oh how's the shiver it's really okay you how's the shiver it's really okay you how's the shiver it's really okay you want to when you're planning your want to when you're planning your want to when you're planning your deliberate cold exposure your body is deliberate cold exposure your body is deliberate cold exposure your body is going to be different than mine going to be different than mine going to be different than mine everyone's body is going to be slightly everyone's body is going to be slightly everyone's body is going to be slightly less slightly differently adapted so you less slightly differently adapted so you less slightly differently adapted so you want to get into the space where your want to get into the space where your want to get into the space where your the time and the temperature that you the time and the temperature that you the time and the temperature that you choose after you get out and a minute or choose after you get out and a minute or choose after you get out and a minute or two has passed maybe you have a bit of a two has passed maybe you have a bit of a two has passed maybe you have a bit of a shiver response that starts and that shiver response that starts and that shiver response that starts and that lasts a couple minutes but then it like lasts a couple minutes but then it like lasts a couple minutes but then it like begins to come you know maybe you're begins to come you know maybe you're begins to come you know maybe you're doing a few air squats or like you're doing a few air squats or like you're doing a few air squats or like you're doing the Wim Hoff horse dance or doing the Wim Hoff horse dance or doing the Wim Hoff horse dance or whatever and you're trying to sort of be whatever and you're trying to sort of be whatever and you're trying to sort of be with the shiver the shiver is where the with the shiver the shiver is where the with the shiver the shiver is where the magic happens in many ways it's the magic happens in many ways it's the magic happens in many ways it's the signal to the body that you've done this signal to the body that you've done this signal to the body that you've done this practice that it needs to adapt it's practice that it needs to adapt it's practice that it needs to adapt it's like this is the minimum effective dose like this is the minimum effective dose like this is the minimum effective dose of stress response it's like when we go of stress response it's like when we go of stress response it's like when we go to the gym and we lift weights there is

28:00to the gym and we lift weights there is to the gym and we lift weights there is a micro tearing of the muscles that is a micro tearing of the muscles that is a micro tearing of the muscles that is not a bad thing that is helping us build not a bad thing that is helping us build not a bad thing that is helping us build hypertrophy or you know with muscle hypertrophy or you know with muscle hypertrophy or you know with muscle protein synthesis get stronger get more protein synthesis get stronger get more protein synthesis get stronger get more dense muscle whatever we're looking for dense muscle whatever we're looking for dense muscle whatever we're looking for in a physique you know in a physique in a physique you know in a physique in a physique you know in a physique style but and when we're doing this in style but and when we're doing this in style but and when we're doing this in cold it's a similar thing the shiver is cold it's a similar thing the shiver is cold it's a similar thing the shiver is that and this just brings me to one key that and this just brings me to one key that and this just brings me to one key point that I love to share which is many point that I love to share which is many point that I love to share which is many people who love to contrast that's like people who love to contrast that's like people who love to contrast that's like a hot sauna and a cold plunge start in a hot sauna and a cold plunge start in a hot sauna and a cold plunge start in the cold plunge and then they get out the cold plunge and then they get out the cold plunge and then they get out and they go right into the sauna or they and they go right into the sauna or they and they go right into the sauna or they do the sauna for 15 minutes and they get do the sauna for 15 minutes and they get do the sauna for 15 minutes and they get out and they go right in the cold plunge out and they go right in the cold plunge out and they go right in the cold plunge and my question or the the note I want and my question or the the note I want and my question or the the note I want to make to those people is could you to make to those people is could you to make to those people is could you wait five minutes in between each wait five minutes in between each wait five minutes in between each because instead of making the tool do because instead of making the tool do because instead of making the tool do the work to heat up your body let's use the work to heat up your body let's use the work to heat up your body let's use the body to do the work to shift and the body to do the work to shift and the body to do the work to shift and adapt so that we can live longer better adapt so that we can live longer better adapt so that we can live longer better healthier and have a cellular shift in healthier and have a cellular shift in healthier and have a cellular shift in in in adaptation right we become more in in adaptation right we become more in in adaptation right we become more resilient resilient resilient so I I like to tell people that because

29:00so I I like to tell people that because so I I like to tell people that because we don't know what we don't know there's we don't know what we don't know there's we don't know what we don't know there's times in my life my younger years that I times in my life my younger years that I times in my life my younger years that I was like yeah I'm going to go throw was like yeah I'm going to go throw was like yeah I'm going to go throw myself in the SAA cuz I'm cold but if myself in the SAA cuz I'm cold but if myself in the SAA cuz I'm cold but if you stand outside the sauna and you cool you stand outside the sauna and you cool you stand outside the sauna and you cool off Peach shock proteins activate if off Peach shock proteins activate if off Peach shock proteins activate if it's hot enough and your body goes oh if it's hot enough and your body goes oh if it's hot enough and your body goes oh if Kristen's crazy enough to do this again Kristen's crazy enough to do this again Kristen's crazy enough to do this again we better adapt and get better at this we better adapt and get better at this we better adapt and get better at this and if I get out of the cold plunge and and if I get out of the cold plunge and and if I get out of the cold plunge and I wait and I go through the shiver I wait and I go through the shiver I wait and I go through the shiver response it's a massive signal to the response it's a massive signal to the response it's a massive signal to the body to say oh okay we need to get cold body to say oh okay we need to get cold body to say oh okay we need to get cold adapted we need to build more resiliency adapted we need to build more resiliency adapted we need to build more resiliency me this person harder to kill so that's me this person harder to kill so that's me this person harder to kill so that's an important distinction and and again an important distinction and and again an important distinction and and again if you're shivering convulsively for if you're shivering convulsively for if you're shivering convulsively for like 20 minutes one of the Key Safety like 20 minutes one of the Key Safety like 20 minutes one of the Key Safety principles is like know where your heat principles is like know where your heat principles is like know where your heat source is know where there's blankets source is know where there's blankets source is know where there's blankets other human beings hot showers saas other human beings hot showers saas other human beings hot showers saas whatever and of course do the things you whatever and of course do the things you whatever and of course do the things you need to do to not be hypothermic you need to do to not be hypothermic you need to do to not be hypothermic you know yeah yeah yeah well and you so you know yeah yeah yeah well and you so you know yeah yeah yeah well and you so you address the next so so shivering good address the next so so shivering good address the next so so shivering good and maybe it's just I I think even this and maybe it's just I I think even this and maybe it's just I I think even this week maybe it was last week it was week maybe it was last week it was week maybe it was last week it was probably last week I got to the point of probably last week I got to the point of probably last week I got to the point of just having kind of rib cage shivering just having kind of rib cage shivering just having kind of rib cage shivering like not I don't think my even my hands

30:00like not I don't think my even my hands like not I don't think my even my hands were trembling it's just like you the were trembling it's just like you the were trembling it's just like you the muscles were like firing going hey you muscles were like firing going hey you muscles were like firing going hey you know we got to warm up here so shivering know we got to warm up here so shivering know we got to warm up here so shivering good um my next question was going to be good um my next question was going to be good um my next question was going to be you know does a hot shower like getting you know does a hot shower like getting you know does a hot shower like getting into hot water right after a cold plunge into hot water right after a cold plunge into hot water right after a cold plunge or a cold experience and you kind of or a cold experience and you kind of or a cold experience and you kind of answer that like give it five minutes answer that like give it five minutes answer that like give it five minutes let like let your body adapt to the let like let your body adapt to the let like let your body adapt to the current situation and then you can do current situation and then you can do current situation and then you can do this contrast therapy I think that's this contrast therapy I think that's this contrast therapy I think that's that's really good how does um that's really good how does um that's really good how does um let's talk a little bit about breath let's talk a little bit about breath let's talk a little bit about breath like how do you incorporate breath into like how do you incorporate breath into like how do you incorporate breath into uh this cold these cold uh this cold these cold uh this cold these cold experiences yeah yeah and and so if our experiences yeah yeah and and so if our experiences yeah yeah and and so if our breath is the remote control to the breath is the remote control to the breath is the remote control to the nervous system if our breath is going to nervous system if our breath is going to nervous system if our breath is going to tell us what state we're in then our tell us what state we're in then our tell us what state we're in then our breath can do two things right it can breath can do two things right it can breath can do two things right it can correlate with your emotionality your correlate with your emotionality your correlate with your emotionality your emotions and it can um adjust them you emotions and it can um adjust them you emotions and it can um adjust them you can adjust your emotions by adjusting can adjust your emotions by adjusting can adjust your emotions by adjusting your breath um because the nervous your breath um because the nervous your breath um because the nervous system is highly related to that and you system is highly related to that and you system is highly related to that and you can adjust your response to something by

31:00can adjust your response to something by can adjust your response to something by using the breath so if we you know using the breath so if we you know using the breath so if we you know there's there's everybody knows who Wim there's there's everybody knows who Wim there's there's everybody knows who Wim Hoff is if you don't know who Wim Hoff Hoff is if you don't know who Wim Hoff Hoff is if you don't know who Wim Hoff is we all many of us wouldn't be here is we all many of us wouldn't be here is we all many of us wouldn't be here right now talking about cold so right now talking about cold so right now talking about cold so prevalently and having others listen if prevalently and having others listen if prevalently and having others listen if it wasn't for his work in the world over it wasn't for his work in the world over it wasn't for his work in the world over the last 25 plus years he um so the last 25 plus years he um so the last 25 plus years he um so important import really important uh you important import really important uh you important import really important uh you know standing on the shoulders of giants know standing on the shoulders of giants know standing on the shoulders of giants he's well known for this like super he's well known for this like super he's well known for this like super ventilated breathing Style where you do ventilated breathing Style where you do ventilated breathing Style where you do these rounds of breath that bring you these rounds of breath that bring you these rounds of breath that bring you into a sympathetic State and you're into a sympathetic State and you're into a sympathetic State and you're basically breathing in a way that you're basically breathing in a way that you're basically breathing in a way that you're sympathetic and you get into the cold sympathetic and you get into the cold sympathetic and you get into the cold water which is a sympathetic response water which is a sympathetic response water which is a sympathetic response and so you're you're already match and so you're you're already match and so you're you're already match setting what's about to happen so the setting what's about to happen so the setting what's about to happen so the notion is that it will be easier for the notion is that it will be easier for the notion is that it will be easier for the body I think cool do all the do all the body I think cool do all the do all the body I think cool do all the do all the different breathing Styles you want to different breathing Styles you want to different breathing Styles you want to play the game and navigate you know and play the game and navigate you know and play the game and navigate you know and make yourself harder to kill and all of make yourself harder to kill and all of make yourself harder to kill and all of that do that as you get a more advanced that do that as you get a more advanced that do that as you get a more advanced practice that's awesome as you you know practice that's awesome as you you know practice that's awesome as you you know as your as you're playing with um non-

32:00as your as you're playing with um non- as your as you're playing with um non- absolutist thinking in the way that we absolutist thinking in the way that we absolutist thinking in the way that we can all breathe differently we can all can all breathe differently we can all can all breathe differently we can all do cold in many different ways the thing do cold in many different ways the thing do cold in many different ways the thing that gets lost a lot in the sauce is that gets lost a lot in the sauce is that gets lost a lot in the sauce is context it's like what's your context so context it's like what's your context so context it's like what's your context so for me when I'm talking about breath I for me when I'm talking about breath I for me when I'm talking about breath I want to practice for the game of life I want to practice for the game of life I want to practice for the game of life I want people to get into cold water not want people to get into cold water not want people to get into cold water not because they're going to be like I'm the because they're going to be like I'm the because they're going to be like I'm the best ice B there is ice bther ice B best ice B there is ice bther ice B best ice B there is ice bther ice B there is in the world I want people to there is in the world I want people to there is in the world I want people to get in the cold water so they can get get in the cold water so they can get get in the cold water so they can get good at their lives and so if that's the good at their lives and so if that's the good at their lives and so if that's the case and I'm teaching people how to case and I'm teaching people how to case and I'm teaching people how to manage stress I really want to encourage manage stress I really want to encourage manage stress I really want to encourage people to start their practice the way people to start their practice the way people to start their practice the way that is going to support managing stress that is going to support managing stress that is going to support managing stress in their life right because we can in their life right because we can in their life right because we can become resilient in many different ways become resilient in many different ways become resilient in many different ways but if you start at the side of the tub but if you start at the side of the tub but if you start at the side of the tub or before you get in the shower and you or before you get in the shower and you or before you get in the shower and you breathe calmly nasy longest exhales of breathe calmly nasy longest exhales of breathe calmly nasy longest exhales of the day and you just settle yourself in the day and you just settle yourself in the day and you just settle yourself in best you can because the anti you know best you can because the anti you know best you can because the anti you know this the anticipation of the cold can be this the anticipation of the cold can be this the anticipation of the cold can be worse than the cold itself sometimes but worse than the cold itself sometimes but worse than the cold itself sometimes but if you exhale nasy and you settle your if you exhale nasy and you settle your if you exhale nasy and you settle your yourself in and then you decide okay and

33:00yourself in and then you decide okay and yourself in and then you decide okay and you step all the way in up to your neck you step all the way in up to your neck you step all the way in up to your neck in the cold water you'll have an initial in the cold water you'll have an initial in the cold water you'll have an initial response it might take your breath away response it might take your breath away response it might take your breath away you might need 10 seconds to calm it but you might need 10 seconds to calm it but you might need 10 seconds to calm it but if you can get down to that nasal if you can get down to that nasal if you can get down to that nasal breathing and calmly set your breath up breathing and calmly set your breath up breathing and calmly set your breath up for Success you're reminding the body for Success you're reminding the body for Success you're reminding the body you are safe in the discomfort and when you are safe in the discomfort and when you are safe in the discomfort and when your body knows it's safe it kind of is your body knows it's safe it kind of is your body knows it's safe it kind of is like you're breathing like you're okay like you're breathing like you're okay like you're breathing like you're okay even though the skin and the tissues and even though the skin and the tissues and even though the skin and the tissues and everything in the nervous system is also everything in the nervous system is also everything in the nervous system is also taking in the sympathetic charge and it taking in the sympathetic charge and it taking in the sympathetic charge and it says okay you can be here I I feel like says okay you can be here I I feel like says okay you can be here I I feel like you can be here it it you know it kind you can be here it it you know it kind you can be here it it you know it kind of talks back to you this is all of talks back to you this is all of talks back to you this is all happening in a millisecond but breathing happening in a millisecond but breathing happening in a millisecond but breathing calmly before you get into the cold calmly before you get into the cold calmly before you get into the cold match setting and keeping your state match setting and keeping your state match setting and keeping your state calm is a really I think important thing calm is a really I think important thing calm is a really I think important thing to do because when you Chris have you to do because when you Chris have you to do because when you Chris have you know the this hopefully none of this know the this hopefully none of this know the this hopefully none of this ever happens to you but like the phone ever happens to you but like the phone ever happens to you but like the phone call where you lose your job or you're call where you lose your job or you're call where you lose your job or you're fired or you're person sends divorce fired or you're person sends divorce fired or you're person sends divorce papers or the hits the fan or papers or the hits the fan or papers or the hits the fan or something happens with the kids or something happens with the kids or something happens with the kids or there's like some you know trauma you there's like some you know trauma you there's like some you know trauma you have to run help a friend you don't have

34:00have to run help a friend you don't have have to run help a friend you don't have you don't know that that's coming you you don't know that that's coming you you don't know that that's coming you don't have a minute to be like let me don't have a minute to be like let me don't have a minute to be like let me super ventilate let me prep myself let super ventilate let me prep myself let super ventilate let me prep myself let me get my body in order for this thing me get my body in order for this thing me get my body in order for this thing that's about the that's about to that's about the that's about to that's about the that's about to hit the fan it it's it's training for hit the fan it it's it's training for hit the fan it it's it's training for the game of life but if you can keep the game of life but if you can keep the game of life but if you can keep your breath calm before and normally and your breath calm before and normally and your breath calm before and normally and in your life and you practice that and in your life and you practice that and in your life and you practice that and then you deliberate the stress and then then you deliberate the stress and then then you deliberate the stress and then you breathe calmly through it then when you breathe calmly through it then when you breathe calmly through it then when the thing comes then when the the whole the thing comes then when the the whole the thing comes then when the the whole chaos happens and everyone else is chaos happens and everyone else is chaos happens and everyone else is freaking out perhaps you you can say freaking out perhaps you you can say freaking out perhaps you you can say okay I have these tools I can use the okay I have these tools I can use the okay I have these tools I can use the breath I can take a moment to be like oh breath I can take a moment to be like oh breath I can take a moment to be like oh my God and then I know how to regulate my God and then I know how to regulate my God and then I know how to regulate myself to manage the stress of life myself to manage the stress of life myself to manage the stress of life right that's why I want people to train right that's why I want people to train right that's why I want people to train for that and then when they feel really for that and then when they feel really for that and then when they feel really good at that then they can just go good at that then they can just go good at that then they can just go sideways and try all the different sideways and try all the different sideways and try all the different things that are like cool and fun and 40 things that are like cool and fun and 40 things that are like cool and fun and 40 head dunks and all of that you know yeah head dunks and all of that you know yeah head dunks and all of that you know yeah um so so your breathing kind of mindset um so so your breathing kind of mindset um so so your breathing kind of mindset is is uh get into the parasympathetic is is uh get into the parasympathetic is is uh get into the parasympathetic state right the the rest digest state to state right the the rest digest state to state right the the rest digest state to keep you calm to get into it and where

35:00keep you calm to get into it and where keep you calm to get into it and where whm Hof and I've seen some of the videos whm Hof and I've seen some of the videos whm Hof and I've seen some of the videos where he you're right he's getting into where he you're right he's getting into where he you're right he's getting into the sympathetic state which is what the sympathetic state which is what the sympathetic state which is what you're gonna be once you get in the you're gonna be once you get in the you're gonna be once you get in the water anyway um I water anyway um I water anyway um I think I think you're tackling the mental think I think you're tackling the mental think I think you're tackling the mental Challenge and also arming people with Challenge and also arming people with Challenge and also arming people with ways to tackle the mental challenges of ways to tackle the mental challenges of ways to tackle the mental challenges of life I think that's that's pretty pretty life I think that's that's pretty pretty life I think that's that's pretty pretty pretty awesome um yeah one thing that pretty awesome um yeah one thing that pretty awesome um yeah one thing that comes to mind and I had a conversation comes to mind and I had a conversation comes to mind and I had a conversation with a he's actually a good friend of with a he's actually a good friend of with a he's actually a good friend of mine he's a two time ult running mine he's a two time ult running mine he's a two time ult running Champion so his name is Anthony kungle Champion so his name is Anthony kungle Champion so his name is Anthony kungle he talked about if you I think you can he talked about if you I think you can he talked about if you I think you can breathe through shivering like you can breathe through shivering like you can breathe through shivering like you can you can control a lot of shivering with you can control a lot of shivering with you can control a lot of shivering with breath I think and and he kind of made breath I think and and he kind of made breath I think and and he kind of made the point that maybe that's not so good the point that maybe that's not so good the point that maybe that's not so good if you're doing these cold lunges like if you're doing these cold lunges like if you're doing these cold lunges like shivering is kind of the goal like how shivering is kind of the goal like how shivering is kind of the goal like how do you balance like hey don't like you do you balance like hey don't like you do you balance like hey don't like you want this response so how do you manage want this response so how do you manage want this response so how do you manage that like I I understand stay calm that like I I understand stay calm that like I I understand stay calm getting into it and and that can get you getting into it and and that can get you getting into it and and that can get you over the hurdle where does that sit over the hurdle where does that sit over the hurdle where does that sit though with with shivering you mean though with with shivering you mean though with with shivering you mean shivering when you get out or some shivering when you get out or some shivering when you get out or some sometimes sometimes sometimes people sometimes sometimes sometimes people sometimes sometimes sometimes people will start to shiver a little in the tub

36:00will start to shiver a little in the tub will start to shiver a little in the tub like a a light shiver so so in either like a a light shiver so so in either like a a light shiver so so in either scenario like I just some I tell people scenario like I just some I tell people scenario like I just some I tell people like don't worry about quelling the like don't worry about quelling the like don't worry about quelling the Shivers so many of us are running around Shivers so many of us are running around Shivers so many of us are running around trying to like look perfect be perfect trying to like look perfect be perfect trying to like look perfect be perfect not be out of control like whatever all not be out of control like whatever all not be out of control like whatever all the time and and this this micro the time and and this this micro the time and and this this micro contraction of the muscles to heat your contraction of the muscles to heat your contraction of the muscles to heat your body back up and to try to adjust things body back up and to try to adjust things body back up and to try to adjust things and and let me speak very freely if and and let me speak very freely if and and let me speak very freely if that's okay with you Chris that you know that's okay with you Chris that you know that's okay with you Chris that you know there are are quite of there are people there are are quite of there are people there are are quite of there are people who are getting in the tub and a shiver who are getting in the tub and a shiver who are getting in the tub and a shiver response may happen in the first 60 response may happen in the first 60 response may happen in the first 60 seconds now I'm a coach and I know what seconds now I'm a coach and I know what seconds now I'm a coach and I know what to watch for when it's like time to get to watch for when it's like time to get to watch for when it's like time to get someone out but there is something when someone out but there is something when someone out but there is something when we see animals I've seen this like slow we see animals I've seen this like slow we see animals I've seen this like slow mode down on you know YouTube or mode down on you know YouTube or mode down on you know YouTube or something we see like an antelope that's something we see like an antelope that's something we see like an antelope that's been chased and it has a sematic been chased and it has a sematic been chased and it has a sematic response of letting go of trauma by response of letting go of trauma by response of letting go of trauma by shaking almost like shivering the body shaking almost like shivering the body shaking almost like shivering the body and so that traumatic release sometimes and so that traumatic release sometimes and so that traumatic release sometimes I will have people get in the cold and I will have people get in the cold and I will have people get in the cold and I'm like oh this in 15 seconds you're I'm like oh this in 15 seconds you're I'm like oh this in 15 seconds you're probably not going to shiver probably not going to shiver probably not going to shiver physiologically because of the

37:00physiologically because of the physiologically because of the temperature so sometimes people will get temperature so sometimes people will get temperature so sometimes people will get in and it's it's sure it's like not it's in and it's it's sure it's like not it's in and it's it's sure it's like not it's it's the minority but it it can happen it's the minority but it it can happen it's the minority but it it can happen and shivering across the board to warm and shivering across the board to warm and shivering across the board to warm us back up and that there is a shivering us back up and that there is a shivering us back up and that there is a shivering and a shaking that can happen as we're and a shaking that can happen as we're and a shaking that can happen as we're processing and and letting go of it processing and and letting go of it processing and and letting go of it doesn't have to be big tea trauma it doesn't have to be big tea trauma it doesn't have to be big tea trauma it could be little trauma that's could be little trauma that's could be little trauma that's affected US during the day other stress affected US during the day other stress affected US during the day other stress in the stress in the stress in the stress bucket and yeah I really uh I really bucket and yeah I really uh I really bucket and yeah I really uh I really think that that's an important thing to think that that's an important thing to think that that's an important thing to recognize and just to let the sh ever be recognize and just to let the sh ever be recognize and just to let the sh ever be what it what it what it is how often uh per week do you is how often uh per week do you is how often uh per week do you recommend um doing a cold plunge that's recommend um doing a cold plunge that's recommend um doing a cold plunge that's say you have easy access right because say you have easy access right because say you have easy access right because that's that's certainly one of the that's that's certainly one of the that's that's certainly one of the considerations sure this is the thing is considerations sure this is the thing is considerations sure this is the thing is like you know it's like uh so many of like you know it's like uh so many of like you know it's like uh so many of what we so much of what we see online what we so much of what we see online what we so much of what we see online and on social is like $10,000 ice bath and on social is like $10,000 ice bath and on social is like $10,000 ice bath it doesn't have to be that expensive it it doesn't have to be that expensive it it doesn't have to be that expensive it can be easily accessible you can get I can be easily accessible you can get I can be easily accessible you can get I just for this Con this weekend Workshop just for this Con this weekend Workshop just for this Con this weekend Workshop we did we just got troughs from the farm we did we just got troughs from the farm we did we just got troughs from the farm store you can use a bathtub if you have store you can use a bathtub if you have store you can use a bathtub if you have it at home and just buy ice the 9 Cent it at home and just buy ice the 9 Cent it at home and just buy ice the 9 Cent Store um I I think uh people you need to

38:00Store um I I think uh people you need to Store um I I think uh people you need to develop a practice like that's the develop a practice like that's the develop a practice like that's the reality is a protocol if you want to reality is a protocol if you want to reality is a protocol if you want to call it a fancy biohacking protocol call it a fancy biohacking protocol call it a fancy biohacking protocol whatever's going to get you to do it and whatever's going to get you to do it and whatever's going to get you to do it and adhere to that practice I think there adhere to that practice I think there adhere to that practice I think there can be seasons and it depends on the can be seasons and it depends on the can be seasons and it depends on the context again if you're like training context again if you're like training context again if you're like training heavily if you're going to get on stage heavily if you're going to get on stage heavily if you're going to get on stage and clear heels and pose if you're going and clear heels and pose if you're going and clear heels and pose if you're going to um you know be in a professional to um you know be in a professional to um you know be in a professional sport there's times to do more or less sport there's times to do more or less sport there's times to do more or less ice baths for sure there's context ice baths for sure there's context ice baths for sure there's context that's so so much I always say as Queen that's so so much I always say as Queen that's so so much I always say as Queen in context as king um and and getting in context as king um and and getting in context as king um and and getting into an ice bath three times a week will into an ice bath three times a week will into an ice bath three times a week will Ser most people really well if you can Ser most people really well if you can Ser most people really well if you can do that um I many many people are doing do that um I many many people are doing do that um I many many people are doing like every day 365 days a year or like like every day 365 days a year or like like every day 365 days a year or like 30-day challenges all that's fine in 30-day challenges all that's fine in 30-day challenges all that's fine in some way but I would like to highlight some way but I would like to highlight some way but I would like to highlight this one thing about women in their this one thing about women in their this one thing about women in their reproductive years just like fasting and reproductive years just like fasting and reproductive years just like fasting and uh cold plch can be an over taxing of uh cold plch can be an over taxing of uh cold plch can be an over taxing of the system for I specifically want to the system for I specifically want to the system for I specifically want to say the female hormone profile like do I say the female hormone profile like do I say the female hormone profile like do I have 40 pages of research to document

39:00have 40 pages of research to document have 40 pages of research to document that no have I had seen clients have that no have I had seen clients have that no have I had seen clients have their periods go sideways and and their periods go sideways and and their periods go sideways and and clients already having hormonal clients already having hormonal clients already having hormonal dysfunction even more dysfunction from dysfunction even more dysfunction from dysfunction even more dysfunction from doing cold too frequently yes I just doing cold too frequently yes I just doing cold too frequently yes I just want to have that shout out for females want to have that shout out for females want to have that shout out for females that and and anyone but in the female that and and anyone but in the female that and and anyone but in the female reproductive hormone profile those years reproductive hormone profile those years reproductive hormone profile those years are especially if you're trying to get are especially if you're trying to get are especially if you're trying to get pregnant right like there there are pregnant right like there there are pregnant right like there there are there are ways that the colds can help there are ways that the colds can help there are ways that the colds can help but overdoing anything supersizing but overdoing anything supersizing but overdoing anything supersizing anything isn't necessary the answer it's anything isn't necessary the answer it's anything isn't necessary the answer it's just could be potentially more stress on just could be potentially more stress on just could be potentially more stress on the body so I tend to be more the body so I tend to be more the body so I tend to be more conservative with women it's like great conservative with women it's like great conservative with women it's like great you come to me saying you're 4 days a you come to me saying you're 4 days a you come to me saying you're 4 days a week you're getting in the cold as a week you're getting in the cold as a week you're getting in the cold as a female I'm going to be like awesome female I'm going to be like awesome female I'm going to be like awesome that's a super win you don't need you're that's a super win you don't need you're that's a super win you don't need you're not failing because you're not getting not failing because you're not getting not failing because you're not getting it every day um and again you know I did it every day um and again you know I did it every day um and again you know I did a 30-day challenge in January and all my a 30-day challenge in January and all my a 30-day challenge in January and all my clients were like oh my God you did 30 clients were like oh my God you did 30 clients were like oh my God you did 30 days in a row it's like it's fine I'm days in a row it's like it's fine I'm days in a row it's like it's fine I'm not doing 365 days in a row and for some not doing 365 days in a row and for some not doing 365 days in a row and for some people who are navigating you know uh people who are navigating you know uh people who are navigating you know uh mental well well-being challenges they mental well well-being challenges they mental well well-being challenges they want to get in the cold because they're

40:00want to get in the cold because they're want to get in the cold because they're seeing the benefit and it makes them seeing the benefit and it makes them seeing the benefit and it makes them survive and live and even Thrive every survive and live and even Thrive every survive and live and even Thrive every day so I think consent and autonomy are day so I think consent and autonomy are day so I think consent and autonomy are really important about what you do with really important about what you do with really important about what you do with your body but I would like to say to your body but I would like to say to your body but I would like to say to female people who are born as female people who are born as female people who are born as physiological females it's a good idea physiological females it's a good idea physiological females it's a good idea to think about hey do I what what feels to think about hey do I what what feels to think about hey do I what what feels good in my body and if I have that hour good in my body and if I have that hour good in my body and if I have that hour of self-care every day then maybe two or of self-care every day then maybe two or of self-care every day then maybe two or three days a week I'm doing cold and one three days a week I'm doing cold and one three days a week I'm doing cold and one day I'm lifting heavy weights which is day I'm lifting heavy weights which is day I'm lifting heavy weights which is wildly important or two days I'm lifting wildly important or two days I'm lifting wildly important or two days I'm lifting heavy weights and one day is mobility heavy weights and one day is mobility heavy weights and one day is mobility and you know that we're varying up the and you know that we're varying up the and you know that we're varying up the the things that are tools in our toolkit the things that are tools in our toolkit the things that are tools in our toolkit do a meditation you know and and take a do a meditation you know and and take a do a meditation you know and and take a hot bath sometimes we need to self-care hot bath sometimes we need to self-care hot bath sometimes we need to self-care in all the ways it's about the variance in all the ways it's about the variance in all the ways it's about the variance so so so so so so yeah all right you have taken these and yeah all right you have taken these and yeah all right you have taken these and many others on the road hash vanlife how many others on the road hash vanlife how many others on the road hash vanlife how has this changed your perspective on on has this changed your perspective on on has this changed your perspective on on health specifically the Colden breath or health specifically the Colden breath or health specifically the Colden breath or being on the road now for the last let's being on the road now for the last let's being on the road now for the last let's say almost 50 days what comes to mind I say almost 50 days what comes to mind I say almost 50 days what comes to mind I I just I think I what I notice about

41:00I just I think I what I notice about I just I think I what I notice about being on the road because like you put being on the road because like you put being on the road because like you put your comfort zone as killing you all your comfort zone as killing you all your comfort zone as killing you all over your materials the universe is over your materials the universe is over your materials the universe is going to say okay great go do this in a going to say okay great go do this in a going to say okay great go do this in a van van van and opportunity like I'm all here for it and opportunity like I'm all here for it and opportunity like I'm all here for it and I feel blessed to be able to be in and I feel blessed to be able to be in and I feel blessed to be able to be in this van and do this you know I feel this van and do this you know I feel this van and do this you know I feel really grateful and what a sharp really grateful and what a sharp really grateful and what a sharp learning curve um that's been really learning curve um that's been really learning curve um that's been really interesting and and letting me as a interesting and and letting me as a interesting and and letting me as a elite coach apply the tools because it's elite coach apply the tools because it's elite coach apply the tools because it's like damn different city every two days like damn different city every two days like damn different city every two days different group of people uh learning different group of people uh learning different group of people uh learning how to the whole Van Works you know uh how to the whole Van Works you know uh how to the whole Van Works you know uh all of it has been really interesting all of it has been really interesting all of it has been really interesting and challenging and built my resiliency and challenging and built my resiliency and challenging and built my resiliency even more I bought a guitar because I even more I bought a guitar because I even more I bought a guitar because I was like I need to get more neuroplastic was like I need to get more neuroplastic was like I need to get more neuroplastic and then I was like not the first 45 and then I was like not the first 45 and then I was like not the first 45 days of this van life because there's so days of this van life because there's so days of this van life because there's so many things to learn that are new but many things to learn that are new but many things to learn that are new but the the reality of these practices and the the reality of these practices and the the reality of these practices and being in Van life doing this what I'm being in Van life doing this what I'm being in Van life doing this what I'm seeing in the health landscape is seeing in the health landscape is seeing in the health landscape is oh my goodness there are so many oh my goodness there are so many oh my goodness there are so many underserved communities I'm driving

42:00underserved communities I'm driving underserved communities I'm driving around and a lot of the reason I'm doing around and a lot of the reason I'm doing around and a lot of the reason I'm doing the workshops and doing these other the workshops and doing these other the workshops and doing these other things that are like my paid programs I things that are like my paid programs I things that are like my paid programs I love to work with with with all of the love to work with with with all of the love to work with with with all of the people I get to work with but part of people I get to work with but part of people I get to work with but part of the reason is there's a landscape of the reason is there's a landscape of the reason is there's a landscape of people that are underserved right people that are underserved right people that are underserved right whether you you call somebody who's a whether you you call somebody who's a whether you you call somebody who's a professional dancer underserved or not professional dancer underserved or not professional dancer underserved or not the reality is they're standing next to the reality is they're standing next to the reality is they're standing next to a celebrity on a stage that's making a celebrity on a stage that's making a celebrity on a stage that's making millions of dollars and they're being millions of dollars and they're being millions of dollars and they're being paid you know a few hundred a show and paid you know a few hundred a show and paid you know a few hundred a show and they're still scraping to get together they're still scraping to get together they're still scraping to get together you know funds and they're not always you know funds and they're not always you know funds and they're not always consistently working I just um I'm just consistently working I just um I'm just consistently working I just um I'm just I'm so stoked I woke up this morning to I'm so stoked I woke up this morning to I'm so stoked I woke up this morning to a text um there's a a beautiful bipo a text um there's a a beautiful bipo a text um there's a a beautiful bipo center in Denver Colorado on the 27th of center in Denver Colorado on the 27th of center in Denver Colorado on the 27th of November that does like Community drop November that does like Community drop November that does like Community drop dropin pay what you want really trying dropin pay what you want really trying dropin pay what you want really trying to help communities who don't have the to help communities who don't have the to help communities who don't have the economics to do some of these things or economics to do some of these things or economics to do some of these things or learn some of the just Health practices learn some of the just Health practices learn some of the just Health practices and we posted it like a couple days ago and we posted it like a couple days ago and we posted it like a couple days ago and it sold out already and and that's and it sold out already and and that's and it sold out already and and that's like I get to do that work because the like I get to do that work because the like I get to do that work because the the paid work helps me do the other work

43:00the paid work helps me do the other work the paid work helps me do the other work and finding and seeing as I drive and finding and seeing as I drive and finding and seeing as I drive through Alabama or Iowa or even bigger through Alabama or Iowa or even bigger through Alabama or Iowa or even bigger cities that there's communities that cities that there's communities that cities that there's communities that aren't aren't aren't getting just a few hours just a little getting just a few hours just a little getting just a few hours just a little education just a little conversation education just a little conversation education just a little conversation around here's the ways that we can serve around here's the ways that we can serve around here's the ways that we can serve ourselves best and I think it would do ourselves best and I think it would do ourselves best and I think it would do us all good to recognize in the Health us all good to recognize in the Health us all good to recognize in the Health and Longevity landscape that like there and Longevity landscape that like there and Longevity landscape that like there are ways that we can do the extra thing are ways that we can do the extra thing are ways that we can do the extra thing or go the extra mile that's just maybe or go the extra mile that's just maybe or go the extra mile that's just maybe just takes a little time out of our day just takes a little time out of our day just takes a little time out of our day or for me I've been making recordings or for me I've been making recordings or for me I've been making recordings and then I can share that to people who and then I can share that to people who and then I can share that to people who can't necessarily get me in person live can't necessarily get me in person live can't necessarily get me in person live and and getting that out to underserved and and getting that out to underserved and and getting that out to underserved population so that they can find these population so that they can find these population so that they can find these practices because the reality is practices because the reality is practices because the reality is breathing is free and if someone gives breathing is free and if someone gives breathing is free and if someone gives you a couple tips on how you can breathe you a couple tips on how you can breathe you a couple tips on how you can breathe yourself into feeling better then then yourself into feeling better then then yourself into feeling better then then hell yeah that's that's important and hell yeah that's that's important and hell yeah that's that's important and cold exposure doesn't have to be and cold exposure doesn't have to be and cold exposure doesn't have to be and this I've been I've been kind of banging this I've been I've been kind of banging this I've been I've been kind of banging this drum the last for a long time but this drum the last for a long time but this drum the last for a long time but like especially as I'm on the road it like especially as I'm on the road it like especially as I'm on the road it doesn't have to be a $40,000 ice bath or doesn't have to be a $40,000 ice bath or doesn't have to be a $40,000 ice bath or a $10,000 thing it doesn't have to be

44:00a $10,000 thing it doesn't have to be a $10,000 thing it doesn't have to be even like an inflatable costs five grand even like an inflatable costs five grand even like an inflatable costs five grand it can be like Costco has cheap ice a 99 it can be like Costco has cheap ice a 99 it can be like Costco has cheap ice a 99 cent store I'm out here in La Smart and cent store I'm out here in La Smart and cent store I'm out here in La Smart and Final like these places have inexpensive Final like these places have inexpensive Final like these places have inexpensive ice you can get your friends together ice you can get your friends together ice you can get your friends together someone who has the best tub in their someone who has the best tub in their someone who has the best tub in their house on a weekend where everybody house on a weekend where everybody house on a weekend where everybody brings two bags of ice and you can just brings two bags of ice and you can just brings two bags of ice and you can just try these things in community and build try these things in community and build try these things in community and build a love for each other and really build a love for each other and really build a love for each other and really build your health and again hopefully working your health and again hopefully working your health and again hopefully working on that Gateway of saying hey I want to on that Gateway of saying hey I want to on that Gateway of saying hey I want to be better I want to be healthier I want be better I want to be healthier I want be better I want to be healthier I want to really explore and be open to the to really explore and be open to the to really explore and be open to the opportunity to shift my state of being opportunity to shift my state of being opportunity to shift my state of being and live longer cuz that's infectious and live longer cuz that's infectious and live longer cuz that's infectious right you know this Chris it's right you know this Chris it's right you know this Chris it's infectious one person in a circle of 10 infectious one person in a circle of 10 infectious one person in a circle of 10 starts doing the crazy thing and then starts doing the crazy thing and then starts doing the crazy thing and then everyone starts to be like oh let me everyone starts to be like oh let me everyone starts to be like oh let me breathe and let me mouth tape or let me breathe and let me mouth tape or let me breathe and let me mouth tape or let me get in a nice paath or you know let me get in a nice paath or you know let me get in a nice paath or you know let me take this new supplement and and really take this new supplement and and really take this new supplement and and really shift the game that's that's the the shift the game that's that's the the shift the game that's that's the the biggest thing I notice and I I want that biggest thing I notice and I I want that biggest thing I notice and I I want that for I want that for our world there's for I want that for our world there's for I want that for our world there's people out there that are just they're people out there that are just they're people out there that are just they're not even necessarily afraid they don't

45:00not even necessarily afraid they don't not even necessarily afraid they don't feel included to do these practices feel included to do these practices feel included to do these practices that's that's awesome all right so we're that's that's awesome all right so we're that's that's awesome all right so we're we're coming to the close here I've got we're coming to the close here I've got we're coming to the close here I've got some standard questions we do need to some standard questions we do need to some standard questions we do need to kind of go through these quickly uh kind of go through these quickly uh kind of go through these quickly uh first do you have a target age that you first do you have a target age that you first do you have a target age that you want to live to I mean it'd be real nice want to live to I mean it'd be real nice want to live to I mean it'd be real nice to live to to live to to live to 150 I I 150 I I 150 I I just I think coupled with that more as I just I think coupled with that more as I just I think coupled with that more as I get older I really feel get older I really feel get older I really feel into in this season of My Life how I can into in this season of My Life how I can into in this season of My Life how I can live every moment in presence and with live every moment in presence and with live every moment in presence and with joy because there are so many things joy because there are so many things joy because there are so many things that are out of my control but I'll be that are out of my control but I'll be that are out of my control but I'll be damned if I'm not going to control damned if I'm not going to control damned if I'm not going to control everything that's in my control everything that's in my control everything that's in my control including my health and well-being and including my health and well-being and including my health and well-being and nutrition and Longevity so if I had to nutrition and Longevity so if I had to nutrition and Longevity so if I had to put a ticket on it I'd say 15 but I'd put a ticket on it I'd say 15 but I'd put a ticket on it I'd say 15 but I'd want you there I'd want my friends there want you there I'd want my friends there want you there I'd want my friends there with me so you all better live to 150 with me so you all better live to 150 with me so you all better live to 150 with me so we can you with me so we can you with me so we can you know we all have to sign that that know we all have to sign that that know we all have to sign that that petition how long do you think humans petition how long do you think humans petition how long do you think humans can live right so Dr David Sinclair is can live right so Dr David Sinclair is can live right so Dr David Sinclair is like maybe it's forever Dave asre is like maybe it's forever Dave asre is like maybe it's forever Dave asre is like his Target's 180 how do you think

46:00like his Target's 180 how do you think like his Target's 180 how do you think there's a limit to how long humans can there's a limit to how long humans can there's a limit to how long humans can live I think that there will be a time live I think that there will be a time live I think that there will be a time maybe in my lifetime maybe just after maybe in my lifetime maybe just after maybe in my lifetime maybe just after that humans can live indefinitely that humans can live indefinitely that humans can live indefinitely because we start to plug different because we start to plug different because we start to plug different mechanics into our body you know that we mechanics into our body you know that we mechanics into our body you know that we we 3D print a heart and figure out how we 3D print a heart and figure out how we 3D print a heart and figure out how to make it work um yeah that's the the to make it work um yeah that's the the to make it work um yeah that's the the uh what is it the um terminal velocity uh what is it the um terminal velocity uh what is it the um terminal velocity of Aging like I think that is on the of Aging like I think that is on the of Aging like I think that is on the horizon right I'm with you on that one horizon right I'm with you on that one horizon right I'm with you on that one how about two to three protocols habits how about two to three protocols habits how about two to three protocols habits mindsets let's call them shortcuts cuz mindsets let's call them shortcuts cuz mindsets let's call them shortcuts cuz everybody likes shortcuts to longevity everybody likes shortcuts to longevity everybody likes shortcuts to longevity and a long Health span that you can and a long Health span that you can and a long Health span that you can share uh nasal breathing uh I know share uh nasal breathing uh I know share uh nasal breathing uh I know that's like you know the thing to say that's like you know the thing to say that's like you know the thing to say and sometimes people oversell n nasal and sometimes people oversell n nasal and sometimes people oversell n nasal breathing it's not that we should be breathing it's not that we should be breathing it's not that we should be doing that all the time but really just doing that all the time but really just doing that all the time but really just setting an awareness for yourself super setting an awareness for yourself super setting an awareness for yourself super simply even if you set a little like simply even if you set a little like simply even if you set a little like lovely chime on your phone every day to lovely chime on your phone every day to lovely chime on your phone every day to just check in and my nasal breathing and just check in and my nasal breathing and just check in and my nasal breathing and my mouth breathing we we serve ourselves my mouth breathing we we serve ourselves my mouth breathing we we serve ourselves so much better for states of calm and so much better for states of calm and so much better for states of calm and lower stress with nasal breathing I lower stress with nasal breathing I lower stress with nasal breathing I think another thing is um look whatever think another thing is um look whatever think another thing is um look whatever form you can get them in electrolytes of

47:00form you can get them in electrolytes of form you can get them in electrolytes of some sort just making sure you're some sort just making sure you're some sort just making sure you're getting hydrated um you know whether getting hydrated um you know whether getting hydrated um you know whether it's like you want to be super fancy and it's like you want to be super fancy and it's like you want to be super fancy and drink hydrogen water and just you know drink hydrogen water and just you know drink hydrogen water and just you know all the things or you just can get a all the things or you just can get a all the things or you just can get a simple inexpensive uh electrolyte low simple inexpensive uh electrolyte low simple inexpensive uh electrolyte low sugar electrolyte that really feels good sugar electrolyte that really feels good sugar electrolyte that really feels good in the body hydration has has been a in the body hydration has has been a in the body hydration has has been a thing for me that's kept me feeling thing for me that's kept me feeling thing for me that's kept me feeling younger and energized um and then you younger and energized um and then you younger and energized um and then you know I would I would hearken to the the know I would I would hearken to the the know I would I would hearken to the the thing about uh soal Eastman is a good thing about uh soal Eastman is a good thing about uh soal Eastman is a good friend of mine she's a sleep as a skill friend of mine she's a sleep as a skill friend of mine she's a sleep as a skill as her podcast and think this is a free as her podcast and think this is a free as her podcast and think this is a free hack my mother always says my best bioh hack my mother always says my best bioh hack my mother always says my best bioh hack at night to get good rest is to hack at night to get good rest is to hack at night to get good rest is to close my eyes it's like you got to shut close my eyes it's like you got to shut close my eyes it's like you got to shut your your stuff down and you got to get your your stuff down and you got to get your your stuff down and you got to get sleep we're only as fit as what we can sleep we're only as fit as what we can sleep we're only as fit as what we can recover from and things like meditation recover from and things like meditation recover from and things like meditation and sleep are the things that are going and sleep are the things that are going and sleep are the things that are going to help us to help us to help us recover I'm gonna actually I'm gonna be recover I'm gonna actually I'm gonna be recover I'm gonna actually I'm gonna be interviewing her tomorrow so I'm looking interviewing her tomorrow so I'm looking interviewing her tomorrow so I'm looking forward to sleep as a skill yeah and I forward to sleep as a skill yeah and I forward to sleep as a skill yeah and I couldn't agree more uh all right how can couldn't agree more uh all right how can couldn't agree more uh all right how can people contact you uh Instagram people contact you uh Instagram people contact you uh Instagram biohacking breath. cold sharper biohacking breath. cold sharper biohacking breath. cold sharper breathand cold. and wellpower dolie on breathand cold. and wellpower dolie on breathand cold. and wellpower dolie on all of those H handles channels websites

48:00all of those H handles channels websites all of those H handles channels websites all the things there are ways that you all the things there are ways that you all the things there are ways that you can download uh in expensive or free can download uh in expensive or free can download uh in expensive or free biohacking guides breath work audio ice biohacking guides breath work audio ice biohacking guides breath work audio ice bath audio um I'm all over the brain tap bath audio um I'm all over the brain tap bath audio um I'm all over the brain tap app on doing breath work I'm all over app on doing breath work I'm all over app on doing breath work I'm all over the other ship app leading cold exposure the other ship app leading cold exposure the other ship app leading cold exposure tracks so um and I answer all my own DMS tracks so um and I answer all my own DMS tracks so um and I answer all my own DMS which is pretty intense but I'm here for which is pretty intense but I'm here for which is pretty intense but I'm here for it so just write me ask questions and um it so just write me ask questions and um it so just write me ask questions and um and I'll share everything I have to and I'll share everything I have to and I'll share everything I have to offer all right so I got offer all right so I got offer all right so I got biohacking breath. cold right yep and biohacking breath. cold right yep and biohacking breath. cold right yep and then what was the what were the next two then what was the what were the next two then what was the what were the next two uh sharpa breath and cold.com is a uh sharpa breath and cold.com is a uh sharpa breath and cold.com is a website I do instructor trainings all website I do instructor trainings all website I do instructor trainings all all over North America I have 160 all over North America I have 160 all over North America I have 160 instructors now and I train facilities instructors now and I train facilities instructors now and I train facilities and and sports performance and all of and and sports performance and all of and and sports performance and all of that and then wellp power. lifee that's that and then wellp power. lifee that's that and then wellp power. lifee that's the podcast that's the hub for it all the podcast that's the hub for it all the podcast that's the hub for it all all right something in the near future all right something in the near future all right something in the near future you are excited about more of what I did you are excited about more of what I did you are excited about more of what I did this weekend which is pretty this weekend which is pretty this weekend which is pretty groundbreaking work I got to apply groundbreaking work I got to apply groundbreaking work I got to apply breath to sports performance for a group breath to sports performance for a group breath to sports performance for a group of dancers who never get served Insight

49:00of dancers who never get served Insight of dancers who never get served Insight on how they can build their endurance on how they can build their endurance on how they can build their endurance and also build their resiliency through and also build their resiliency through and also build their resiliency through processing through a breath work Journey processing through a breath work Journey processing through a breath work Journey doing mouth taped Sprint style Cho and doing mouth taped Sprint style Cho and doing mouth taped Sprint style Cho and getting into cold exposure so working getting into cold exposure so working getting into cold exposure so working with athletes that are on the come up with athletes that are on the come up with athletes that are on the come up and communities that are really in need and communities that are really in need and communities that are really in need of of of these simple educational points to be these simple educational points to be these simple educational points to be able to sort of change the way that they able to sort of change the way that they able to sort of change the way that they show up in the world and also so that show up in the world and also so that show up in the world and also so that they can live into their dreams really they can live into their dreams really they can live into their dreams really fully and hopefully you know till fully and hopefully you know till fully and hopefully you know till they're 150 years old that's awesome they're 150 years old that's awesome they're 150 years old that's awesome 150h all right you can find her on IG 150h all right you can find her on IG 150h all right you can find her on IG biohacking breath. cold uh you can find biohacking breath. cold uh you can find biohacking breath. cold uh you can find her website Sherpa breathand cold.com her website Sherpa breathand cold.com her website Sherpa breathand cold.com and then wellpower dolie there's some and then wellpower dolie there's some and then wellpower dolie there's some freebies that you can find on those just freebies that you can find on those just freebies that you can find on those just keep searching around uh I see you have keep searching around uh I see you have keep searching around uh I see you have hashtag vanlife at the top of your sh hashtag vanlife at the top of your sh hashtag vanlife at the top of your sh breath and cold that's pretty awesome C that wherever City I'm in I awesome C that wherever City I'm in I put a pin in it so if I'm near you hook

50:00put a pin in it so if I'm near you hook put a pin in it so if I'm near you hook you know hook up with me that'd be very you know hook up with me that'd be very you know hook up with me that'd be very cool Kristen thank you so much for cool Kristen thank you so much for cool Kristen thank you so much for joining us today it was Exquisite to joining us today it was Exquisite to joining us today it was Exquisite to spend time with you Chris keep doing spend time with you Chris keep doing spend time with you Chris keep doing this beautiful work I'm really honored this beautiful work I'm really honored this beautiful work I'm really honored to be here with you and um good luck to be here with you and um good luck to be here with you and um good luck today thank you okay I hope you enjoyed today thank you okay I hope you enjoyed today thank you okay I hope you enjoyed this episode of the live beyond the this episode of the live beyond the this episode of the live beyond the Norms podcast make sure to subscribe and Norms podcast make sure to subscribe and Norms podcast make sure to subscribe and follow also make sure not to be that guy follow also make sure not to be that guy follow also make sure not to be that guy the guy sharing this podcast with people the guy sharing this podcast with people the guy sharing this podcast with people who are not interested in living beyond who are not interested in living beyond who are not interested in living beyond the norm the norm the norm if you would like to learn more about if you would like to learn more about if you would like to learn more about the ess60 molecule the molecule the ess60 molecule the molecule the ess60 molecule the molecule responsible for the single longest responsible for the single longest responsible for the single longest longevity experimental result on mammals longevity experimental result on mammals longevity experimental result on mammals in history a full 90% extension of Life in history a full 90% extension of Life in history a full 90% extension of Life visit my vital visit my vital visit my vital c.com that's my vital C Asen carbon.com

The Cold Plunge Life Mastering Deliberate Cold Exposure for Longevity with Krist