Embracing the Cold: The Transformative Power of Cold Plunge Therapy for Women - Full Transcript

00:00Welcome to the uncommon living podcast Welcome to the uncommon living podcast where we host dialogues about the where we host dialogues about the where we host dialogues about the science, experience, and practical science, experience, and practical science, experience, and practical wisdom of cold plunge therapy that wisdom of cold plunge therapy that wisdom of cold plunge therapy that builds physiological and psychological builds physiological and psychological builds physiological and psychological resilience. I'm Thomas Seager, associate resilience. I'm Thomas Seager, associate resilience. I'm Thomas Seager, associate professor at the School of Sustainable professor at the School of Sustainable professor at the School of Sustainable Engineering at Arizona State University Engineering at Arizona State University Engineering at Arizona State University and CEO of the Morosco Forge Ice Bath and CEO of the Morosco Forge Ice Bath and CEO of the Morosco Forge Ice Bath Company. My guest today is a woman who Company. My guest today is a woman who Company. My guest today is a woman who competes as a bodybuilder in the bikini competes as a bodybuilder in the bikini competes as a bodybuilder in the bikini division. She describes what ice baths division. She describes what ice baths division. She describes what ice baths do for her mentally and how she uses do for her mentally and how she uses do for her mentally and how she uses Morasco to help her keep her promises to Morasco to help her keep her promises to Morasco to help her keep her promises to herself. You have considerable herself. You have considerable herself. You have considerable experience using cold plunge therapy experience using cold plunge therapy experience using cold plunge therapy because you're a bodybuilder. You've because you're a bodybuilder. You've because you're a bodybuilder. You've been in Morasco Cove before because they

01:00been in Morasco Cove before because they been in Morasco Cove before because they had one at the gym where you were had one at the gym where you were had one at the gym where you were working out. How many years you've been working out. How many years you've been working out. How many years you've been doing ice baths? Um I would say on and doing ice baths? Um I would say on and doing ice baths? Um I would say on and off probably about 5 years now. Yeah. off probably about 5 years now. Yeah. off probably about 5 years now. Yeah. How does it help you then? I mean it How does it help you then? I mean it How does it help you then? I mean it must be working for you. You wouldn't must be working for you. You wouldn't must be working for you. You wouldn't keep doing it. So what do you get out of keep doing it. So what do you get out of keep doing it. So what do you get out of it? Um I think there's a couple things it? Um I think there's a couple things it? Um I think there's a couple things that I get out of it. I mean, when you that I get out of it. I mean, when you that I get out of it. I mean, when you look at like the physical side of look at like the physical side of look at like the physical side of things, there are plenty of studies that things, there are plenty of studies that things, there are plenty of studies that say like there is a certain amount of say like there is a certain amount of say like there is a certain amount of time per week that you should spend in time per week that you should spend in time per week that you should spend in it. Um, I think there was a study a it. Um, I think there was a study a it. Um, I think there was a study a couple years ago that talked about like couple years ago that talked about like couple years ago that talked about like 58 minutes of sauna per week and I think 58 minutes of sauna per week and I think 58 minutes of sauna per week and I think it was about 12 to 13 minutes of cold it was about 12 to 13 minutes of cold it was about 12 to 13 minutes of cold plunge per week to help like support plunge per week to help like support plunge per week to help like support your metabolic health. Um, and so I try your metabolic health. Um, and so I try your metabolic health. Um, and so I try to subscribe to that just from like a to subscribe to that just from like a to subscribe to that just from like a physical standard of like how am I physical standard of like how am I physical standard of like how am I helping my body recover? Um, so there's helping my body recover? Um, so there's helping my body recover? Um, so there's that part of it and then I think there's that part of it and then I think there's that part of it and then I think there's also very much a mental part of taking also very much a mental part of taking also very much a mental part of taking an ice bath. Um, it's not necessarily an ice bath. Um, it's not necessarily an ice bath. Um, it's not necessarily like this fun thing that I want to do, like this fun thing that I want to do, like this fun thing that I want to do, right? Like you think about it, 32, 33, right? Like you think about it, 32, 33, right? Like you think about it, 32, 33, even 45° depending on where you're at.

02:00even 45° depending on where you're at. even 45° depending on where you're at. Like that's cold. 32° is freezing. Um, Like that's cold. 32° is freezing. Um, Like that's cold. 32° is freezing. Um, and so for me, it's one of those things and so for me, it's one of those things and so for me, it's one of those things where it's like I need to do this and I where it's like I need to do this and I where it's like I need to do this and I know I need to do this, but also like I know I need to do this, but also like I know I need to do this, but also like I told myself I was going to do this and told myself I was going to do this and told myself I was going to do this and so I'm going to go and I'm going to keep so I'm going to go and I'm going to keep so I'm going to go and I'm going to keep my word to myself. Um, and so for me on my word to myself. Um, and so for me on my word to myself. Um, and so for me on the mental side of things, I think it's the mental side of things, I think it's the mental side of things, I think it's very much like a character building very much like a character building very much like a character building thing. Um, a lot of times when we look thing. Um, a lot of times when we look thing. Um, a lot of times when we look at like character, it's what are you at like character, it's what are you at like character, it's what are you doing when no one's looking? And so doing when no one's looking? And so doing when no one's looking? And so that's kind of how I really give myself that's kind of how I really give myself that's kind of how I really give myself that like this is your daily like you that like this is your daily like you that like this is your daily like you need to do this. This is your need to do this. This is your need to do this. This is your discipline. Like this is you keeping discipline. Like this is you keeping discipline. Like this is you keeping your promise to yourself. There's been a your promise to yourself. There's been a your promise to yourself. There's been a lot online lately about ice baths aren't lot online lately about ice baths aren't lot online lately about ice baths aren't good for women. Women are more sensitive good for women. Women are more sensitive good for women. Women are more sensitive to the cold water than men are. What's to the cold water than men are. What's to the cold water than men are. What's your experience like? Um I think your experience like? Um I think your experience like? Um I think sensitivity is really subjective, right? sensitivity is really subjective, right? sensitivity is really subjective, right? It's the same as like what's your It's the same as like what's your It's the same as like what's your sensitivity to pain? My pain threshold

03:00sensitivity to pain? My pain threshold sensitivity to pain? My pain threshold is probably a lot higher than some like is probably a lot higher than some like is probably a lot higher than some like men who don't work out for example. Um men who don't work out for example. Um men who don't work out for example. Um and so I think that's yes there's and so I think that's yes there's and so I think that's yes there's probably science behind it um that I probably science behind it um that I probably science behind it um that I haven't necessarily looked into. Um but haven't necessarily looked into. Um but haven't necessarily looked into. Um but it's it's very subjective, right? Like I it's it's very subjective, right? Like I it's it's very subjective, right? Like I think it's one of those things where think it's one of those things where think it's one of those things where it's like how you feel isn't necessarily it's like how you feel isn't necessarily it's like how you feel isn't necessarily some sort of like tangible objective some sort of like tangible objective some sort of like tangible objective thing. Um, and I think a lot of studies thing. Um, and I think a lot of studies thing. Um, and I think a lot of studies are done on men anyways. And so to be are done on men anyways. And so to be are done on men anyways. And so to be saying like women are more sensitive to saying like women are more sensitive to saying like women are more sensitive to it. I don't think there's enough data. I it. I don't think there's enough data. I it. I don't think there's enough data. I don't think there's enough women doing don't think there's enough women doing don't think there's enough women doing it to be able to say that. Um, for me it to be able to say that. Um, for me it to be able to say that. Um, for me personally, it's cold, right? Like it's personally, it's cold, right? Like it's personally, it's cold, right? Like it's like when you touch a hot stove, like like when you touch a hot stove, like like when you touch a hot stove, like you don't want to be there. You don't you don't want to be there. You don't you don't want to be there. You don't want to do it, but you do it anyways. want to do it, but you do it anyways. want to do it, but you do it anyways. And I think recommending that you touch And I think recommending that you touch And I think recommending that you touch hot stuff. No, no, no. Of course not. I hot stuff. No, no, no. Of course not. I hot stuff. No, no, no. Of course not. I just mean like right when you touch just mean like right when you touch just mean like right when you touch something extreme, you want to like pull something extreme, you want to like pull something extreme, you want to like pull away from it. That's true. And so away from it. That's true. And so away from it. That's true. And so knowing that the ice helps the knowing that the ice helps the knowing that the ice helps the inflammation, knowing that it is good inflammation, knowing that it is good inflammation, knowing that it is good for my body, I think for me like

04:00for my body, I think for me like for my body, I think for me like sensitivity is one of those things that sensitivity is one of those things that sensitivity is one of those things that you push past. It's just another you push past. It's just another you push past. It's just another barrier. Um so to answer the question, I barrier. Um so to answer the question, I barrier. Um so to answer the question, I don't think that women are more don't think that women are more don't think that women are more sensitive to it. I think it's more like sensitive to it. I think it's more like sensitive to it. I think it's more like how disciplined is your mind. the how disciplined is your mind. the how disciplined is your mind. the difficulty behind the data and there's a difficulty behind the data and there's a difficulty behind the data and there's a lot of good data on cold plunge in women lot of good data on cold plunge in women lot of good data on cold plunge in women and it does show that at the population and it does show that at the population and it does show that at the population scale women have a stronger reaction to scale women have a stronger reaction to scale women have a stronger reaction to the same temperature. What it doesn't the same temperature. What it doesn't the same temperature. What it doesn't say is why. It's not because they're say is why. It's not because they're say is why. It's not because they're women. It's because by and large men as women. It's because by and large men as women. It's because by and large men as a population are more acclimated to the a population are more acclimated to the a population are more acclimated to the cold. Women also respond faster to cold cold. Women also respond faster to cold cold. Women also respond faster to cold training than men do because by and training than men do because by and training than men do because by and large as a population women have less large as a population women have less large as a population women have less cold training in their background or cold training in their background or cold training in their background or less cold acclamation. Right? But the less cold acclamation. Right? But the less cold acclamation. Right? But the fallacy is to go from the general like fallacy is to go from the general like fallacy is to go from the general like the population data and then think that the population data and then think that the population data and then think that that applies to any individual. In your that applies to any individual. In your that applies to any individual. In your case, because of your experience, case, because of your experience, case, because of your experience, there's going to be a lot of men who are there's going to be a lot of men who are there's going to be a lot of men who are less cold trained, who are more less cold trained, who are more less cold trained, who are more sensitive than you. The difficulty is

05:00sensitive than you. The difficulty is sensitive than you. The difficulty is that people um put their trust in some that people um put their trust in some that people um put their trust in some clinical study that they weren't part of clinical study that they weren't part of clinical study that they weren't part of instead of say what's the right level of instead of say what's the right level of instead of say what's the right level of challenge for me. Right. And you were challenge for me. Right. And you were challenge for me. Right. And you were saying that you make a promise to saying that you make a promise to saying that you make a promise to yourself and that you want to keep your yourself and that you want to keep your yourself and that you want to keep your promises to yourself. That's partly why promises to yourself. That's partly why promises to yourself. That's partly why you get in. Absolutely. What's your you get in. Absolutely. What's your you get in. Absolutely. What's your experience like when you get in then? experience like when you get in then? experience like when you get in then? um when I get in and even when I did it um when I get in and even when I did it um when I get in and even when I did it today, it was I think the first I would today, it was I think the first I would today, it was I think the first I would say 5 to 10 seconds it was like, "Oh my say 5 to 10 seconds it was like, "Oh my say 5 to 10 seconds it was like, "Oh my gosh, I can't breathe." Like I can gosh, I can't breathe." Like I can gosh, I can't breathe." Like I can literally feel myself trying to literally feel myself trying to literally feel myself trying to like trying to push air into my lungs. like trying to push air into my lungs. like trying to push air into my lungs. And so that is I think that's the part And so that is I think that's the part And so that is I think that's the part where like people are going to make that where like people are going to make that where like people are going to make that choice whether or not to stay or go. And choice whether or not to stay or go. And choice whether or not to stay or go. And for me it's like okay, I know if I just for me it's like okay, I know if I just for me it's like okay, I know if I just stick it out, if I push past yet another stick it out, if I push past yet another stick it out, if I push past yet another barrier, I can do it. I can get through barrier, I can do it. I can get through barrier, I can do it. I can get through it. And it's one of those things where it. And it's one of those things where it. And it's one of those things where like once you get past and you can start like once you get past and you can start like once you get past and you can start like breathing and you've, you know, like breathing and you've, you know, like breathing and you've, you know, acclimated to what you're in now, um

06:00acclimated to what you're in now, um acclimated to what you're in now, um it's not as bad as you think it is. it's not as bad as you think it is. it's not as bad as you think it is. Well, how do you feel when you get out? Well, how do you feel when you get out? Well, how do you feel when you get out? When I get out, it's it's kind of When I get out, it's it's kind of When I get out, it's it's kind of interesting cuz it's like you're numb, interesting cuz it's like you're numb, interesting cuz it's like you're numb, right? Like you're frozen. Um and so it right? Like you're frozen. Um and so it right? Like you're frozen. Um and so it feels like you're kind of waking feels like you're kind of waking feels like you're kind of waking everything up. But I almost like they uh everything up. But I almost like they uh everything up. But I almost like they uh they had told me they were like, "Okay, they had told me they were like, "Okay, they had told me they were like, "Okay, you hit the 2-minute mark." And I opened you hit the 2-minute mark." And I opened you hit the 2-minute mark." And I opened my eyes and I was going to get out and my eyes and I was going to get out and my eyes and I was going to get out and then I was like, "No, like I kind of then I was like, "No, like I kind of then I was like, "No, like I kind of want to stay." Yeah, I want to stay in want to stay." Yeah, I want to stay in want to stay." Yeah, I want to stay in longer. Like I am in a really good spot longer. Like I am in a really good spot longer. Like I am in a really good spot where like I can stay in and I can go where like I can stay in and I can go where like I can stay in and I can go even more. Um and so it's it's an even more. Um and so it's it's an even more. Um and so it's it's an interesting feeling. Um but it's kind of interesting feeling. Um but it's kind of interesting feeling. Um but it's kind of like just like waking back up. We like just like waking back up. We like just like waking back up. We monitored your heart rate while you were monitored your heart rate while you were monitored your heart rate while you were going in and we saw that as soon as you going in and we saw that as soon as you going in and we saw that as soon as you got into the ice bath, your heart rate got into the ice bath, your heart rate got into the ice bath, your heart rate jumped. That is characteristic of the jumped. That is characteristic of the jumped. That is characteristic of the gasp reflex that you were talking about gasp reflex that you were talking about gasp reflex that you were talking about before. It's an activation of the before. It's an activation of the before. It's an activation of the sympathetic division of your autonomic sympathetic division of your autonomic sympathetic division of your autonomic nervous system. That's the fight nervous system. That's the fight nervous system. That's the fight orflight response. Your heart is getting orflight response. Your heart is getting orflight response. Your heart is getting ready for you to run or fight or

07:00ready for you to run or fight or ready for you to run or fight or whatever you need to do defend yourself whatever you need to do defend yourself whatever you need to do defend yourself against this threat. But it doesn't last against this threat. But it doesn't last against this threat. But it doesn't last very long. We saw your heart rate come very long. We saw your heart rate come very long. We saw your heart rate come down all the way to 56 beats per minute. down all the way to 56 beats per minute. down all the way to 56 beats per minute. While you're in the ice, we know that While you're in the ice, we know that While you're in the ice, we know that your metabolism is revved up. We know your metabolism is revved up. We know your metabolism is revved up. We know that your brown fat is undergoing the that your brown fat is undergoing the that your brown fat is undergoing the cold thermogenesis to try and defend cold thermogenesis to try and defend cold thermogenesis to try and defend your body temperature and yet your heart your body temperature and yet your heart your body temperature and yet your heart rate comes down. What was your rate comes down. What was your rate comes down. What was your subjective experience like? subjective experience like? subjective experience like? So after that first kind of like initial So after that first kind of like initial So after that first kind of like initial shock shock shock um it was very much when I train when I um it was very much when I train when I um it was very much when I train when I do hard things I get into a mental state do hard things I get into a mental state do hard things I get into a mental state of like okay it's time to dig deeper. of like okay it's time to dig deeper. of like okay it's time to dig deeper. Like this is hard. how are you going to Like this is hard. how are you going to Like this is hard. how are you going to push past? How are you going to dig push past? How are you going to dig push past? How are you going to dig deeper? How are you going to continue to deeper? How are you going to continue to deeper? How are you going to continue to grow and develop as an individual and as grow and develop as an individual and as grow and develop as an individual and as a person? Um, and so when I got in and I a person? Um, and so when I got in and I a person? Um, and so when I got in and I got to that point, I was like, "Okay, got to that point, I was like, "Okay, got to that point, I was like, "Okay, this is it. It's time to sit here and this is it. It's time to sit here and this is it. It's time to sit here and just dig a little bit deeper." Um, and just dig a little bit deeper." Um, and just dig a little bit deeper." Um, and you sort of feel like the rest of your

08:00you sort of feel like the rest of your you sort of feel like the rest of your body kind of goes numb. And it's just body kind of goes numb. And it's just body kind of goes numb. And it's just it's you and your mind, right? So, it's it's you and your mind, right? So, it's it's you and your mind, right? So, it's like, okay, how am I going to sit here like, okay, how am I going to sit here like, okay, how am I going to sit here and how am I going to really calm down and how am I going to really calm down and how am I going to really calm down and just give myself a little bit of and just give myself a little bit of and just give myself a little bit of space to not necessarily think about space to not necessarily think about space to not necessarily think about anything, right? Like, give my body the anything, right? Like, give my body the anything, right? Like, give my body the rest that it needs, give my mind the rest that it needs, give my mind the rest that it needs, give my mind the rest that it needs. And so, it's a rest that it needs. And so, it's a rest that it needs. And so, it's a little bit more than just getting in and little bit more than just getting in and little bit more than just getting in and helping my body to recover and like helping my body to recover and like helping my body to recover and like breaking up the brown fat and things breaking up the brown fat and things breaking up the brown fat and things like that. It's really like I'm giving like that. It's really like I'm giving like that. It's really like I'm giving myself a little bit of relaxation myself a little bit of relaxation myself a little bit of relaxation almost, which sounds counterintuitive, almost, which sounds counterintuitive, almost, which sounds counterintuitive, but it's paradoxical. How can you get but it's paradoxical. How can you get but it's paradoxical. How can you get into the ice bath, which is like this into the ice bath, which is like this into the ice bath, which is like this excitatory state, you know, and then say excitatory state, you know, and then say excitatory state, you know, and then say that that's relaxing, that that's relaxing, that that's relaxing, you know? You just you get to a point you know? You just you get to a point you know? You just you get to a point where it's like your body goes numb and where it's like your body goes numb and where it's like your body goes numb and it's kind of like are you going to how it's kind of like are you going to how it's kind of like are you going to how are you going to lean into it almost, are you going to lean into it almost, are you going to lean into it almost, right? like when things get hard, when right? like when things get hard, when right? like when things get hard, when you feel like you're ready to give up, you feel like you're ready to give up, you feel like you're ready to give up, like how do you lean into it and sort of like how do you lean into it and sort of like how do you lean into it and sort of like turn it around and make it better? like turn it around and make it better? like turn it around and make it better? Um, and so for me, when I get into Um, and so for me, when I get into Um, and so for me, when I get into things like that, when it's like a cold

09:00things like that, when it's like a cold things like that, when it's like a cold plunge and I know it's really, really plunge and I know it's really, really plunge and I know it's really, really hard, um, I sit there and I go, okay, hard, um, I sit there and I go, okay, hard, um, I sit there and I go, okay, like how do I get myself to a state of like how do I get myself to a state of like how do I get myself to a state of relaxation, like how do I just let it relaxation, like how do I just let it relaxation, like how do I just let it all go? And so like after that initial all go? And so like after that initial all go? And so like after that initial shock, it's I'm letting go of all this shock, it's I'm letting go of all this shock, it's I'm letting go of all this tension, of all this like stress and my tension, of all this like stress and my tension, of all this like stress and my body, you know, it responds. It's like, body, you know, it responds. It's like, body, you know, it responds. It's like, okay, we're ready. We're just going to okay, we're ready. We're just going to okay, we're ready. We're just going to like we're going to sit here and kind of like we're going to sit here and kind of like we're going to sit here and kind of embrace the suck for a little bit and embrace the suck for a little bit and embrace the suck for a little bit and then get on out. It's interesting that then get on out. It's interesting that then get on out. It's interesting that you say uh let it go and embrace the you say uh let it go and embrace the you say uh let it go and embrace the suck because a lot of people in suck because a lot of people in suck because a lot of people in bodybuilding, they're used to toughing bodybuilding, they're used to toughing bodybuilding, they're used to toughing it out. They're like, I'm going to beat it out. They're like, I'm going to beat it out. They're like, I'm going to beat this thing, you know? And what you're this thing, you know? And what you're this thing, you know? And what you're describing sounds like the opposite describing sounds like the opposite describing sounds like the opposite approach. approach. approach. Yeah. Um, it actually, so this will be Yeah. Um, it actually, so this will be Yeah. Um, it actually, so this will be I'm getting ready for another show. Um, I'm getting ready for another show. Um, I'm getting ready for another show. Um, this will be the fifth fifth show that this will be the fifth fifth show that this will be the fifth fifth show that I've ever done. Um, I took like a 2 and I've ever done. Um, I took like a 2 and I've ever done. Um, I took like a 2 and 1/ half year break in between. And what 1/ half year break in between. And what 1/ half year break in between. And what I found coming back into it and starting I found coming back into it and starting I found coming back into it and starting over again and starting from a place over again and starting from a place over again and starting from a place where I was not in a good headsp space,

10:00where I was not in a good headsp space, where I was not in a good headsp space, like I was I was struggling. Um, what I like I was I was struggling. Um, what I like I was I was struggling. Um, what I found is like you can beat your body found is like you can beat your body found is like you can beat your body black and blue, right? Like you can black and blue, right? Like you can black and blue, right? Like you can force yourself into things like you can force yourself into things like you can force yourself into things like you can train when it is you're tired and you train when it is you're tired and you train when it is you're tired and you want to push and push and push. There is want to push and push and push. There is want to push and push and push. There is a point where your body and your mental a point where your body and your mental a point where your body and your mental will say absolutely not. No more. We're will say absolutely not. No more. We're will say absolutely not. No more. We're done, right? And you're going to crash done, right? And you're going to crash done, right? And you're going to crash out and it's either going to come back out and it's either going to come back out and it's either going to come back in a way like you're going to look in a way like you're going to look in a way like you're going to look terrible for a check-in. You're going to terrible for a check-in. You're going to terrible for a check-in. You're going to feel really really bad. You're going to feel really really bad. You're going to feel really really bad. You're going to have I mean like you're going to look have I mean like you're going to look have I mean like you're going to look like you feel kind of thing where it's like you feel kind of thing where it's like you feel kind of thing where it's like your mental state is showing on like your mental state is showing on like your mental state is showing on your face. Um, and so for me it was like your face. Um, and so for me it was like your face. Um, and so for me it was like I got to do something different. Like it I got to do something different. Like it I got to do something different. Like it has to be different for me. Like I have has to be different for me. Like I have has to be different for me. Like I have to want this and I have to want to be to want this and I have to want to be to want this and I have to want to be better. Um, and so I think it's all better. Um, and so I think it's all better. Um, and so I think it's all about perspective too. I think it really about perspective too. I think it really about perspective too. I think it really comes down to how am I looking at this? comes down to how am I looking at this? comes down to how am I looking at this? Like how do I see more than just a Like how do I see more than just a Like how do I see more than just a result? How do I see more than just push

11:00result? How do I see more than just push result? How do I see more than just push past the pain, push past this? like how past the pain, push past this? like how past the pain, push past this? like how am I honoring my own body to say like is am I honoring my own body to say like is am I honoring my own body to say like is this what I need right now or do I need this what I need right now or do I need this what I need right now or do I need to take a step back? And so even with my to take a step back? And so even with my to take a step back? And so even with my training now, like I take a full rest training now, like I take a full rest training now, like I take a full rest day, which sounds really day, which sounds really day, which sounds really counterintuitive, right? Like I'm 6 counterintuitive, right? Like I'm 6 counterintuitive, right? Like I'm 6 weeks out from a show. I take a full day weeks out from a show. I take a full day weeks out from a show. I take a full day to literally sit on the couch and be a to literally sit on the couch and be a to literally sit on the couch and be a vegetable. I don't do anything. I sit I vegetable. I don't do anything. I sit I vegetable. I don't do anything. I sit I eat my food. I drink my water. The next eat my food. I drink my water. The next eat my food. I drink my water. The next day I feel phenomenal. My training goes day I feel phenomenal. My training goes day I feel phenomenal. My training goes up, my weight goes down. So there is a up, my weight goes down. So there is a up, my weight goes down. So there is a point to push really hard, but there's point to push really hard, but there's point to push really hard, but there's also a time to sit back and say, "No, also a time to sit back and say, "No, also a time to sit back and say, "No, like I need a rest." And so that's how I like I need a rest." And so that's how I like I need a rest." And so that's how I utilize the cold plunge. Like it gives utilize the cold plunge. Like it gives utilize the cold plunge. Like it gives me that sort of meditative like rest me that sort of meditative like rest me that sort of meditative like rest state, even though again it sounds like state, even though again it sounds like state, even though again it sounds like this big paradox like dichotomy that I this big paradox like dichotomy that I this big paradox like dichotomy that I walk. Where do your thoughts go when walk. Where do your thoughts go when walk. Where do your thoughts go when you're at that 2 minute mark, that 3 you're at that 2 minute mark, that 3 you're at that 2 minute mark, that 3 minute mark? What's going on in your minute mark? What's going on in your minute mark? What's going on in your mind? mind? mind? I actually so um for me it's kind of I actually so um for me it's kind of I actually so um for me it's kind of like I go through this stream of like like I go through this stream of like like I go through this stream of like consciousness um where it's like what's

12:00consciousness um where it's like what's consciousness um where it's like what's some popping into my head? Okay, let it some popping into my head? Okay, let it some popping into my head? Okay, let it go. So like I let myself run through all go. So like I let myself run through all go. So like I let myself run through all my different thoughts until I get to a my different thoughts until I get to a my different thoughts until I get to a point where there's just it's a blank point where there's just it's a blank point where there's just it's a blank slate. I'm there. I'm resting. I'm slate. I'm there. I'm resting. I'm slate. I'm there. I'm resting. I'm giving myself that time to not giving myself that time to not giving myself that time to not necessarily like be thinking about all necessarily like be thinking about all necessarily like be thinking about all the different things like being present the different things like being present the different things like being present with myself and checking in and kind of with myself and checking in and kind of with myself and checking in and kind of doing like a body scan. And so I let doing like a body scan. And so I let doing like a body scan. And so I let myself roll through all those things but myself roll through all those things but myself roll through all those things but then again it's like okay great there's then again it's like okay great there's then again it's like okay great there's that thought there's that emotion like that thought there's that emotion like that thought there's that emotion like let it go. And so that's kind of where I let it go. And so that's kind of where I let it go. And so that's kind of where I get to until it's a point of just get to until it's a point of just get to until it's a point of just sometimes we say go into the water let sometimes we say go into the water let sometimes we say go into the water let the water exactly um then we got you in the water exactly um then we got you in the water exactly um then we got you in the sauna. Yeah. And the sauna most the sauna. Yeah. And the sauna most the sauna. Yeah. And the sauna most people think of, especially at first, is people think of, especially at first, is people think of, especially at first, is relaxing. It's kind of the opposite of relaxing. It's kind of the opposite of relaxing. It's kind of the opposite of the ice bath. You get into the ice bath the ice bath. You get into the ice bath the ice bath. You get into the ice bath and it's this immediate excitation and and it's this immediate excitation and and it's this immediate excitation and then it gets more relaxing. You get into then it gets more relaxing. You get into then it gets more relaxing. You get into the sauna and a lot of people will the sauna and a lot of people will the sauna and a lot of people will report, "Ah, it feels good at first, but

13:00report, "Ah, it feels good at first, but report, "Ah, it feels good at first, but then it gets more stressful as you go then it gets more stressful as you go then it gets more stressful as you go along." Was that your experience? Um, I along." Was that your experience? Um, I along." Was that your experience? Um, I think for me it wasn't necessarily that think for me it wasn't necessarily that think for me it wasn't necessarily that I felt more stressed. I think I felt I felt more stressed. I think I felt I felt more stressed. I think I felt more awake, so to say. So, I got in, I more awake, so to say. So, I got in, I more awake, so to say. So, I got in, I felt really relaxed, and then it was felt really relaxed, and then it was felt really relaxed, and then it was like was low when you started the sauna, like was low when you started the sauna, like was low when you started the sauna, and you still felt a little bit cold, and you still felt a little bit cold, and you still felt a little bit cold, right? I did. Yes. Um, and then it got right? I did. Yes. Um, and then it got right? I did. Yes. Um, and then it got to a point where it was like, oh, my to a point where it was like, oh, my to a point where it was like, oh, my body's waking up. So, now my mind's body's waking up. So, now my mind's body's waking up. So, now my mind's waking up. And so, now it's a little bit waking up. And so, now it's a little bit waking up. And so, now it's a little bit harder to sort of like control my mind harder to sort of like control my mind harder to sort of like control my mind and tell it like, hey, like, we're still and tell it like, hey, like, we're still and tell it like, hey, like, we're still sitting here. We're still thinking about sitting here. We're still thinking about sitting here. We're still thinking about this. Like, we're still trying to this. Like, we're still trying to this. Like, we're still trying to meditate and let go because, right, like meditate and let go because, right, like meditate and let go because, right, like my body's awake and I'm like, okay, I'm my body's awake and I'm like, okay, I'm my body's awake and I'm like, okay, I'm ready. What's the next thing? Where are ready. What's the next thing? Where are ready. What's the next thing? Where are we going? What are we doing? Your heart we going? What are we doing? Your heart we going? What are we doing? Your heart rate accelerated like all people do in rate accelerated like all people do in rate accelerated like all people do in the sauna. It's a cardiovascular event the sauna. It's a cardiovascular event the sauna. It's a cardiovascular event being in the sauna. And it went up up up being in the sauna. And it went up up up being in the sauna. And it went up up up up up up. How long were you in there? Um up up up. How long were you in there? Um up up up. How long were you in there? Um I think just shy of 5 minutes. Not that I think just shy of 5 minutes. Not that I think just shy of 5 minutes. Not that long. No, not long at all. Probably not long. No, not long at all. Probably not long. No, not long at all. Probably not even long enough to break a sweat. No. even long enough to break a sweat. No. even long enough to break a sweat. No. Uh and so most people would say, well,

14:00Uh and so most people would say, well, Uh and so most people would say, well, you got to be in the sauna longer. But you got to be in the sauna longer. But you got to be in the sauna longer. But we're really interested today in what's we're really interested today in what's we're really interested today in what's going on in your mind, not so much in going on in your mind, not so much in going on in your mind, not so much in your metabolism, in your body. We've your metabolism, in your body. We've your metabolism, in your body. We've measured some brain wave data. And we measured some brain wave data. And we measured some brain wave data. And we had you when you were warm and dry had you when you were warm and dry had you when you were warm and dry meditating. We had you when you were in meditating. We had you when you were in meditating. We had you when you were in an active state using the steel m to an active state using the steel m to an active state using the steel m to break up the ice. And then we compared break up the ice. And then we compared break up the ice. And then we compared you when you're in the ice bath and the you when you're in the ice bath and the you when you're in the ice bath and the sauna. from your sauna. from your sauna. from your experience which gave you that sense of experience which gave you that sense of experience which gave you that sense of stillness all the different things that stillness all the different things that stillness all the different things that you did today? Yeah. you did today? Yeah. you did today? Yeah. Um honestly it was really in that ice Um honestly it was really in that ice Um honestly it was really in that ice bath. Um and it was right around I want bath. Um and it was right around I want bath. Um and it was right around I want to say probably I would say like the 1 to say probably I would say like the 1 to say probably I would say like the 1 minute mark is when I just really felt minute mark is when I just really felt minute mark is when I just really felt like wow like this is calm like this is like wow like this is calm like this is like wow like this is calm like this is very like I feel very still. I feel very like I feel very still. I feel very like I feel very still. I feel really really good. Like if I could stay really really good. Like if I could stay really really good. Like if I could stay in this sort of mental state for a in this sort of mental state for a in this sort of mental state for a while, like I think that would be really while, like I think that would be really while, like I think that would be really really good. Is that a challenge to stay

15:00really good. Is that a challenge to stay really good. Is that a challenge to stay in that mental state for a while? It in that mental state for a while? It in that mental state for a while? It kind of is. Yeah. Is for me. I suck at kind of is. Yeah. Is for me. I suck at kind of is. Yeah. Is for me. I suck at meditation. Oh, I'm terrible at meditation. Oh, I'm terrible at meditation. Oh, I'm terrible at meditation. I think like I just I do so meditation. I think like I just I do so meditation. I think like I just I do so many things and I get so over, you know, many things and I get so over, you know, many things and I get so over, you know, over stimulated, overwhelmed. Like over stimulated, overwhelmed. Like over stimulated, overwhelmed. Like there's just so many things that have there's just so many things that have there's just so many things that have our attention, especially now, right? our attention, especially now, right? our attention, especially now, right? Like we have social media, we've got um Like we have social media, we've got um Like we have social media, we've got um all these different things in society all these different things in society all these different things in society looking to grab our attention. And it's looking to grab our attention. And it's looking to grab our attention. And it's like most of us have a 7-second like most of us have a 7-second like most of us have a 7-second attention span now. And so, how'd you attention span now. And so, how'd you attention span now. And so, how'd you get up to seven? get up to seven? get up to seven? Mind training. Yeah, exactly. Um, right. Mind training. Yeah, exactly. Um, right. Mind training. Yeah, exactly. Um, right. But we have such a short attention span. But we have such a short attention span. But we have such a short attention span. And it's like to be able to sit in a And it's like to be able to sit in a And it's like to be able to sit in a place where you can sit with yourself place where you can sit with yourself place where you can sit with yourself and your thoughts and your feelings for and your thoughts and your feelings for and your thoughts and your feelings for more than even a minute is just I would more than even a minute is just I would more than even a minute is just I would say it's transformative. Honestly, let's say it's transformative. Honestly, let's say it's transformative. Honestly, let's get back to how you use cold when you get back to how you use cold when you get back to how you use cold when you are working out. Mhm. Do you use it are working out. Mhm. Do you use it are working out. Mhm. Do you use it after a workout or before? I tend to use after a workout or before? I tend to use after a workout or before? I tend to use it after, but I will wait until it after, but I will wait until it after, but I will wait until typically it's more evening time. Um,

16:00typically it's more evening time. Um, typically it's more evening time. Um, and I wait at least an hour, if not and I wait at least an hour, if not and I wait at least an hour, if not closer to like 3 or 4 post uh workout closer to like 3 or 4 post uh workout closer to like 3 or 4 post uh workout just because I do know there are studies just because I do know there are studies just because I do know there are studies that say um postworkout inflammation is that say um postworkout inflammation is that say um postworkout inflammation is actually positive for your muscles. And actually positive for your muscles. And actually positive for your muscles. And so you don't want to stunt that so you don't want to stunt that so you don't want to stunt that especially being in the bodybuilding especially being in the bodybuilding especially being in the bodybuilding community, right? like we are considered community, right? like we are considered community, right? like we are considered that 1%. And so it's any little thing that 1%. And so it's any little thing that 1%. And so it's any little thing that you can do because everybody's that you can do because everybody's that you can do because everybody's we're so inundated with all this we're so inundated with all this we're so inundated with all this information and all this science and all information and all this science and all information and all this science and all these things thrown out there and it's these things thrown out there and it's these things thrown out there and it's like okay what is actually factual and like okay what is actually factual and like okay what is actually factual and what is actually going to be the right what is actually going to be the right what is actually going to be the right thing for me in my body. Um and so from thing for me in my body. Um and so from thing for me in my body. Um and so from a lot of different conversations and a a lot of different conversations and a a lot of different conversations and a lot of different research like I found lot of different research like I found lot of different research like I found that's the best time to do that cold that's the best time to do that cold that's the best time to do that cold therapy. And then for me it's I'm done therapy. And then for me it's I'm done therapy. And then for me it's I'm done working out. like I'm not doing anything working out. like I'm not doing anything working out. like I'm not doing anything after that. I'm giving my body that after that. I'm giving my body that after that. I'm giving my body that rest. Have you ever pre-cooled your rest. Have you ever pre-cooled your rest. Have you ever pre-cooled your workout? I have. Yes. Tell me about workout? I have. Yes. Tell me about workout? I have. Yes. Tell me about that. Um, you know, it was kind of that. Um, you know, it was kind of that. Um, you know, it was kind of interesting. And so I had done it, I interesting. And so I had done it, I interesting. And so I had done it, I don't know, maybe a year ago and I did

17:00don't know, maybe a year ago and I did don't know, maybe a year ago and I did it before and I didn't really think it before and I didn't really think it before and I didn't really think about it and I was like, "Oh, shoot. I about it and I was like, "Oh, shoot. I about it and I was like, "Oh, shoot. I didn't even do my workout yet." And so didn't even do my workout yet." And so didn't even do my workout yet." And so maybe a couple hours later, I went and I maybe a couple hours later, I went and I maybe a couple hours later, I went and I did my workout. Um, and I felt really did my workout. Um, and I felt really did my workout. Um, and I felt really good. Makes sense. Yeah. You probably good. Makes sense. Yeah. You probably good. Makes sense. Yeah. You probably didn't feel cold anymore after Oh, no. didn't feel cold anymore after Oh, no. didn't feel cold anymore after Oh, no. Absolutely not. Okay. I live in Arizona. Absolutely not. Okay. I live in Arizona. Absolutely not. Okay. I live in Arizona. I don't think you can feel cold for too I don't think you can feel cold for too I don't think you can feel cold for too long. I think you're right. But but it long. I think you're right. But but it long. I think you're right. But but it would be interesting for you to do the would be interesting for you to do the would be interesting for you to do the ice bath and then go straight into your ice bath and then go straight into your ice bath and then go straight into your workout where you still feel the skin workout where you still feel the skin workout where you still feel the skin temperature is lower. You still maybe temperature is lower. You still maybe temperature is lower. You still maybe have a little bit of that shiver impulse have a little bit of that shiver impulse have a little bit of that shiver impulse and see what happens then. Yeah, the and see what happens then. Yeah, the and see what happens then. Yeah, the data that's mostly on men is that when data that's mostly on men is that when data that's mostly on men is that when the muscles are cooled before the the muscles are cooled before the the muscles are cooled before the workout, they get a better that is a workout, they get a better that is a workout, they get a better that is a higher peak muscle power output and they higher peak muscle power output and they higher peak muscle power output and they postpone fatigue or they get a lot more postpone fatigue or they get a lot more postpone fatigue or they get a lot more endurance. So, if you pre-cool your endurance. So, if you pre-cool your endurance. So, if you pre-cool your workout, you might find that you set a workout, you might find that you set a workout, you might find that you set a personal best, whether that's on the max personal best, whether that's on the max personal best, whether that's on the max weight that you can do or the number of weight that you can do or the number of weight that you can do or the number of reps you finish whatever your plan reps you finish whatever your plan reps you finish whatever your plan number of reps, you're like, "No, I got

18:00number of reps, you're like, "No, I got number of reps, you're like, "No, I got four more in me. I'll be very curious to four more in me. I'll be very curious to four more in me. I'll be very curious to to know if you try that what your to know if you try that what your to know if you try that what your results are. Absolutely. I think I'm results are. Absolutely. I think I'm results are. Absolutely. I think I'm going to try it this week. All right. going to try it this week. All right. going to try it this week. All right. You said um that you were bodybuilding You said um that you were bodybuilding You said um that you were bodybuilding and you took a break and you wound up in and you took a break and you wound up in and you took a break and you wound up in kind of a bad headsp space. I did. kind of a bad headsp space. I did. kind of a bad headsp space. I did. There's a relationship between the body There's a relationship between the body There's a relationship between the body and the mind. We're beginning to and the mind. We're beginning to and the mind. We're beginning to appreciate this more as scientists than appreciate this more as scientists than appreciate this more as scientists than we ever have uh before. something we ever have uh before. something we ever have uh before. something motivated you to get back into motivated you to get back into motivated you to get back into bodybuilding, uh, going to another show, bodybuilding, uh, going to another show, bodybuilding, uh, going to another show, competing again. How's that been? competing again. How's that been? competing again. How's that been? It has been really fantastic. I'm very, It has been really fantastic. I'm very, It has been really fantastic. I'm very, very glad for the community that I've very glad for the community that I've very glad for the community that I've built, um, for the decisions that have built, um, for the decisions that have built, um, for the decisions that have kind of brought me to where I'm at. Um, kind of brought me to where I'm at. Um, kind of brought me to where I'm at. Um, at least now. I was, like I said, I had at least now. I was, like I said, I had at least now. I was, like I said, I had taken the time off. I had gotten like a taken the time off. I had gotten like a taken the time off. I had gotten like a foot injury and then it was like kind of foot injury and then it was like kind of foot injury and then it was like kind of this well screw it attitude, right? Like this well screw it attitude, right? Like this well screw it attitude, right? Like I'm already kind of like not really I'm already kind of like not really I'm already kind of like not really working out. I'm already eating bad. My working out. I'm already eating bad. My working out. I'm already eating bad. My friends want to go out. I want to do

19:00friends want to go out. I want to do friends want to go out. I want to do this, that, and the other. And right this, that, and the other. And right this, that, and the other. And right like anything, it snowballs. It doesn't like anything, it snowballs. It doesn't like anything, it snowballs. It doesn't happen overnight, but you wake up one happen overnight, but you wake up one happen overnight, but you wake up one day and you're like, "Oh my gosh, like I day and you're like, "Oh my gosh, like I day and you're like, "Oh my gosh, like I don't recognize this person." And I even don't recognize this person." And I even don't recognize this person." And I even have pictures and I look back and I'm have pictures and I look back and I'm have pictures and I look back and I'm like, "I don't know who that is." Yeah. I was like, I just need to get back in I was like, I just need to get back in the gym. And so my current coach now, the gym. And so my current coach now, the gym. And so my current coach now, she was doing these like little um she she was doing these like little um she she was doing these like little um she calls them glute classes or glute camps calls them glute classes or glute camps calls them glute classes or glute camps or whatever they are. Um and I was like, or whatever they are. Um and I was like, or whatever they are. Um and I was like, shoot, like I'm just going to go do one. shoot, like I'm just going to go do one. shoot, like I'm just going to go do one. It was like $50 for a session and a It was like $50 for a session and a It was like $50 for a session and a couple of us. And it's funny cuz another couple of us. And it's funny cuz another couple of us. And it's funny cuz another one of my friends was there and it was one of my friends was there and it was one of my friends was there and it was like this this little community we like this this little community we like this this little community we started building. So I started going started building. So I started going started building. So I started going every week. I was like, "Wow, this is every week. I was like, "Wow, this is every week. I was like, "Wow, this is great." And then um a prior photo shoot great." And then um a prior photo shoot great." And then um a prior photo shoot company reached out. They're like, "Hey, company reached out. They're like, "Hey, company reached out. They're like, "Hey, we want to shoot you." So, I told Carly, we want to shoot you." So, I told Carly, we want to shoot you." So, I told Carly, I was like, "Hey, like I got to get I was like, "Hey, like I got to get I was like, "Hey, like I got to get ready for a shoot and it's like a ready for a shoot and it's like a ready for a shoot and it's like a fitness company, so I got to look like fitness company, so I got to look like fitness company, so I got to look like really good like almost 4 weeks out." really good like almost 4 weeks out." really good like almost 4 weeks out." And she was like, "Well, show me your And she was like, "Well, show me your And she was like, "Well, show me your pictures." And we get to talking and she pictures." And we get to talking and she pictures." And we get to talking and she goes, "Shaya, why don't you compete

20:00goes, "Shaya, why don't you compete goes, "Shaya, why don't you compete anymore?" And I was like, "Well, Carly, anymore?" And I was like, "Well, Carly, anymore?" And I was like, "Well, Carly, I don't think like I don't think I'm I don't think like I don't think I'm I don't think like I don't think I'm good enough for it." I was like, "I good enough for it." I was like, "I good enough for it." I was like, "I don't think I can do that again. I don't don't think I can do that again. I don't don't think I can do that again. I don't even think I was good enough when I was even think I was good enough when I was even think I was good enough when I was doing it the first time around. And doing it the first time around. And doing it the first time around. And she's like, "No, that's wrong." She's she's like, "No, that's wrong." She's she's like, "No, that's wrong." She's like, "You you have it." She's like, like, "You you have it." She's like, like, "You you have it." She's like, "Let me help you. Like, if you really "Let me help you. Like, if you really "Let me help you. Like, if you really want this, like, let me help you get want this, like, let me help you get want this, like, let me help you get there." Um, and I think it just takes there." Um, and I think it just takes there." Um, and I think it just takes that one person that is like, "No, that one person that is like, "No, that one person that is like, "No, you're wrong. Like, I see what you don't you're wrong. Like, I see what you don't you're wrong. Like, I see what you don't see. Like, just try." And so, that was see. Like, just try." And so, that was see. Like, just try." And so, that was that point for me where I was like, you that point for me where I was like, you that point for me where I was like, you know what? Like, I miss it. I miss it so know what? Like, I miss it. I miss it so know what? Like, I miss it. I miss it so much. Like, I'm going to try again. Um, much. Like, I'm going to try again. Um, much. Like, I'm going to try again. Um, and it was again, it was the best and it was again, it was the best and it was again, it was the best decision I ever made cuz it was like, decision I ever made cuz it was like, decision I ever made cuz it was like, wow, like I am exactly who I want to be wow, like I am exactly who I want to be wow, like I am exactly who I want to be again. I am happy. I am making decisions again. I am happy. I am making decisions again. I am happy. I am making decisions that are good for me. My friends are that are good for me. My friends are that are good for me. My friends are even like, wow, like I miss this Shayla. even like, wow, like I miss this Shayla. even like, wow, like I miss this Shayla. Like, I haven't seen her in a while. And Like, I haven't seen her in a while. And Like, I haven't seen her in a while. And I was like, yeah, it's it's amazing what I was like, yeah, it's it's amazing what I was like, yeah, it's it's amazing what happens when like you just have one happens when like you just have one happens when like you just have one person that says like, go for it. And person that says like, go for it. And person that says like, go for it. And you're like, you know what? Why not?

21:00you're like, you know what? Why not? you're like, you know what? Why not? What else have I got to lose? And so What else have I got to lose? And so What else have I got to lose? And so that's kind of how I got back into this. that's kind of how I got back into this. that's kind of how I got back into this. Um, and like I said, it's been Um, and like I said, it's been Um, and like I said, it's been transformative. It's really helped me to transformative. It's really helped me to transformative. It's really helped me to get back to like who I am, but to also get back to like who I am, but to also get back to like who I am, but to also remember like now it's time to make a remember like now it's time to make a remember like now it's time to make a promise and keep a promise like this is promise and keep a promise like this is promise and keep a promise like this is that character and this is how you build that character and this is how you build that character and this is how you build it. Sounds like the foot injury knocked it. Sounds like the foot injury knocked it. Sounds like the foot injury knocked you out of your routine. It can start a you out of your routine. It can start a you out of your routine. It can start a feedback loop of one thing goes wrong feedback loop of one thing goes wrong feedback loop of one thing goes wrong and it turns into another thing that and it turns into another thing that and it turns into another thing that makes it worse and that turns into makes it worse and that turns into makes it worse and that turns into another thing that makes it worse. It's another thing that makes it worse. It's another thing that makes it worse. It's very difficult to snap out of a very difficult to snap out of a very difficult to snap out of a self-reinforcing feedback loop like self-reinforcing feedback loop like self-reinforcing feedback loop like that. Now you're back to the routine that. Now you're back to the routine that. Now you're back to the routine that helps you be the person that you that helps you be the person that you that helps you be the person that you want to be. Right? But what happens when want to be. Right? But what happens when want to be. Right? But what happens when you see somebody on Instagram and they you see somebody on Instagram and they you see somebody on Instagram and they say, "Well, I have a double blind say, "Well, I have a double blind say, "Well, I have a double blind peer-reviewed placeboc controlled study peer-reviewed placeboc controlled study peer-reviewed placeboc controlled study that says the thing that you're doing that says the thing that you're doing that says the thing that you're doing doesn't actually work for you." What do doesn't actually work for you." What do doesn't actually work for you." What do you say to them? First of all, I would you say to them? First of all, I would you say to them? First of all, I would like to say the results say otherwise. like to say the results say otherwise. like to say the results say otherwise. So, let's start there.

22:00So, let's start there. So, let's start there. Um, and the second one is what's to say Um, and the second one is what's to say Um, and the second one is what's to say that it doesn't like you're seeing maybe that it doesn't like you're seeing maybe that it doesn't like you're seeing maybe your study is saying one thing but my your study is saying one thing but my your study is saying one thing but my results are showing another. So what is results are showing another. So what is results are showing another. So what is your study actually on? Who are you your study actually on? Who are you your study actually on? Who are you testing? How big is your control group? testing? How big is your control group? testing? How big is your control group? What are your variables? I mean people What are your variables? I mean people What are your variables? I mean people with these studies they act like it's with these studies they act like it's with these studies they act like it's you know we all live in this bubble and you know we all live in this bubble and you know we all live in this bubble and we don't like there are no isolated we don't like there are no isolated we don't like there are no isolated variables when you think about life variables when you think about life variables when you think about life right? I mean there maybe one but there right? I mean there maybe one but there right? I mean there maybe one but there are so many things that change all the are so many things that change all the are so many things that change all the time. I don't care about the study. The time. I don't care about the study. The time. I don't care about the study. The study is a source of hypothesis. Nothing study is a source of hypothesis. Nothing study is a source of hypothesis. Nothing matters more than your N equals 1 matters more than your N equals 1 matters more than your N equals 1 experience. When you find something experience. When you find something experience. When you find something that's working for you, don't let that's working for you, don't let that's working for you, don't let anybody take it away from you or try and anybody take it away from you or try and anybody take it away from you or try and talk you out of it. It's okay to try talk you out of it. It's okay to try talk you out of it. It's okay to try something different and see if that something different and see if that something different and see if that works too. But once you found this is works too. But once you found this is works too. But once you found this is who I want to be. This is the way I want who I want to be. This is the way I want who I want to be. This is the way I want my life to be. Why would you give that my life to be. Why would you give that my life to be. Why would you give that up just because some Instagram up just because some Instagram up just because some Instagram influencer said it's not supposed to influencer said it's not supposed to influencer said it's not supposed to work for you? And that's honestly um I

23:00work for you? And that's honestly um I work for you? And that's honestly um I took a break from social media for a took a break from social media for a took a break from social media for a while because of things like that. And I while because of things like that. And I while because of things like that. And I had some people in the gym, they're had some people in the gym, they're had some people in the gym, they're like, Shayla, like why aren't you like, Shayla, like why aren't you like, Shayla, like why aren't you posting? Where are your pictures? You posting? Where are your pictures? You posting? Where are your pictures? You look so good. I'm like, honestly, I just look so good. I'm like, honestly, I just look so good. I'm like, honestly, I just don't want the noise. I don't need other don't want the noise. I don't need other don't want the noise. I don't need other people telling me that like you're too people telling me that like you're too people telling me that like you're too lean right now or you're not lean enough lean right now or you're not lean enough lean right now or you're not lean enough or like you should do this thing. It's or like you should do this thing. It's or like you should do this thing. It's just because it's working. It's not just because it's working. It's not just because it's working. It's not working for you doesn't mean it isn't working for you doesn't mean it isn't working for you doesn't mean it isn't for me. And like I don't need you to for me. And like I don't need you to for me. And like I don't need you to tell me no because I know it's working tell me no because I know it's working tell me no because I know it's working and I really really enjoy who I am. What and I really really enjoy who I am. What and I really really enjoy who I am. What happens when you compete but you don't happens when you compete but you don't happens when you compete but you don't get the validation from the judges that get the validation from the judges that get the validation from the judges that you're hoping for. Yeah. So in the past you're hoping for. Yeah. So in the past you're hoping for. Yeah. So in the past I I mean I quit. I was like you know I I mean I quit. I was like you know I I mean I quit. I was like you know what? You're right. I'm not what I what? You're right. I'm not what I what? You're right. I'm not what I thought I was. Like this I got to stop. thought I was. Like this I got to stop. thought I was. Like this I got to stop. Like this isn't for me anymore. Um, now Like this isn't for me anymore. Um, now Like this isn't for me anymore. Um, now with like a very different mindset, I with like a very different mindset, I with like a very different mindset, I have always gone into shows of I want have always gone into shows of I want have always gone into shows of I want first place, right? Like where I'm first place, right? Like where I'm first place, right? Like where I'm competitive. Of course I want first competitive. Of course I want first

24:00competitive. Of course I want first place. Of course I want to win and beat place. Of course I want to win and beat place. Of course I want to win and beat everyone else. Like that's kind of the everyone else. Like that's kind of the everyone else. Like that's kind of the whole point of competing, right? Like whole point of competing, right? Like whole point of competing, right? Like you're going there to take first. you're going there to take first. you're going there to take first. Um, but that's only part of it, right? Um, but that's only part of it, right? Um, but that's only part of it, right? Because again, bodybuilding is pretty Because again, bodybuilding is pretty Because again, bodybuilding is pretty subjective, too. Especially the division subjective, too. Especially the division subjective, too. Especially the division I compete in, which is bikini. I mean, I compete in, which is bikini. I mean, I compete in, which is bikini. I mean, they're always looking for something they're always looking for something they're always looking for something different. And sometimes the girls show different. And sometimes the girls show different. And sometimes the girls show up one way and you show up another and up one way and you show up another and up one way and you show up another and you're just not what they're looking you're just not what they're looking you're just not what they're looking for. Um and so this time going in it's for. Um and so this time going in it's for. Um and so this time going in it's twofold. It's a like why am I doing twofold. It's a like why am I doing twofold. It's a like why am I doing this? What is my why? And this? What is my why? And this? What is my why? And b what am I gaining from this process, b what am I gaining from this process, b what am I gaining from this process, right? Like I could go in and I could right? Like I could go in and I could right? Like I could go in and I could look the best I've ever looked and they look the best I've ever looked and they look the best I've ever looked and they could literally say you're last place. could literally say you're last place. could literally say you're last place. Like you you can't control what the Like you you can't control what the Like you you can't control what the judges do. You can only control what you judges do. You can only control what you judges do. You can only control what you do 100%. And so that's where it comes do 100%. And so that's where it comes do 100%. And so that's where it comes from is I am now looking for not from is I am now looking for not from is I am now looking for not external validation, but it's internal. external validation, but it's internal. external validation, but it's internal. Did I do everything I said I was going Did I do everything I said I was going Did I do everything I said I was going to do? Did I show up the way I'm going to do? Did I show up the way I'm going to do? Did I show up the way I'm going to show up? Great. Then yeah, I want to

25:00to show up? Great. Then yeah, I want to to show up? Great. Then yeah, I want to win, but at the end of the day, it win, but at the end of the day, it win, but at the end of the day, it doesn't matter what they think because doesn't matter what they think because doesn't matter what they think because it matters what I think because I'm it matters what I think because I'm it matters what I think because I'm sitting with me every single day. That's sitting with me every single day. That's sitting with me every single day. That's a different mentality that I think it a different mentality that I think it a different mentality that I think it takes um experience or practice or it's takes um experience or practice or it's takes um experience or practice or it's a different developmental state to say I a different developmental state to say I a different developmental state to say I got on the stage that's a win. Yeah. got on the stage that's a win. Yeah. got on the stage that's a win. Yeah. That where am I capturing your the shift That where am I capturing your the shift That where am I capturing your the shift in your attitude? I think that's part of in your attitude? I think that's part of in your attitude? I think that's part of it. Yeah. I think the other part of it it. Yeah. I think the other part of it it. Yeah. I think the other part of it is I got on the stage and I did the best is I got on the stage and I did the best is I got on the stage and I did the best that I've ever done. It's my best. It's that I've ever done. It's my best. It's that I've ever done. It's my best. It's not comparing other anyone else, right? not comparing other anyone else, right? not comparing other anyone else, right? Cuz comparison is the thief of joy. Um, Cuz comparison is the thief of joy. Um, Cuz comparison is the thief of joy. Um, but it's did I do everything I said I but it's did I do everything I said I but it's did I do everything I said I was going to do when no one was was going to do when no one was was going to do when no one was watching? Did I eat the extra like piece watching? Did I eat the extra like piece watching? Did I eat the extra like piece of whatever? Like, did I eat the cookie? of whatever? Like, did I eat the cookie? of whatever? Like, did I eat the cookie? No. Like, I did every single thing I No. Like, I did every single thing I No. Like, I did every single thing I said I was going to do and I kept my said I was going to do and I kept my said I was going to do and I kept my word to myself and to my coach and I word to myself and to my coach and I word to myself and to my coach and I showed up. Mhm.

26:00showed up. Mhm. showed up. Mhm. Is there anything that I should be Is there anything that I should be Is there anything that I should be asking you about this experience that asking you about this experience that asking you about this experience that you want other women to know, but I you want other women to know, but I you want other women to know, but I forgot to ask? I didn't know to ask. forgot to ask? I didn't know to ask. forgot to ask? I didn't know to ask. Yeah. Um, I would Yeah. Um, I would Yeah. Um, I would say for women say for women say for women specifically, we live in this very specifically, we live in this very specifically, we live in this very interesting society of you need to be interesting society of you need to be interesting society of you need to be independent, you need to be independent, you need to be independent, you need to be hyperfocused, you need to be all the hyperfocused, you need to be all the hyperfocused, you need to be all the things and you need to be fit and have a things and you need to be fit and have a things and you need to be fit and have a career and everything. And then on the career and everything. And then on the career and everything. And then on the other side, right, like you also need to other side, right, like you also need to other side, right, like you also need to remember like you need to be feminine, remember like you need to be feminine, remember like you need to be feminine, don't be over assertive, don't be super don't be over assertive, don't be super don't be over assertive, don't be super aggressive. Um, and I would honestly say aggressive. Um, and I would honestly say aggressive. Um, and I would honestly say like throw all that out of your head. like throw all that out of your head. like throw all that out of your head. Like show up authentically as who you Like show up authentically as who you Like show up authentically as who you are because there is a community, are because there is a community, are because there is a community, there's a group, there is a place out there's a group, there is a place out there's a group, there is a place out there that celebrates that. And for me, there that celebrates that. And for me, there that celebrates that. And for me, that's my bodybuilding community. Um, that's my bodybuilding community. Um, that's my bodybuilding community. Um, there is not a single person that I work there is not a single person that I work there is not a single person that I work with that's like or that I spend time with that's like or that I spend time with that's like or that I spend time with in that community that's like, with in that community that's like, with in that community that's like, "Hey, like you're way too much. Like you

27:00"Hey, like you're way too much. Like you "Hey, like you're way too much. Like you are too focused. You are too over the are too focused. You are too over the are too focused. You are too over the top. Like you're too aggressive and top. Like you're too aggressive and top. Like you're too aggressive and intense." If anything, they're like, intense." If anything, they're like, intense." If anything, they're like, "Wow, like how can I be more like that?" "Wow, like how can I be more like that?" "Wow, like how can I be more like that?" Um, and so I would just say like make Um, and so I would just say like make Um, and so I would just say like make sure you show up authentically as sure you show up authentically as sure you show up authentically as yourself every single day and you build yourself every single day and you build yourself every single day and you build a person that you really like and your a person that you really like and your a person that you really like and your people will find you. Can you imagine a people will find you. Can you imagine a people will find you. Can you imagine a time when you're not bodybuilding? You time when you're not bodybuilding? You time when you're not bodybuilding? You feel like, "Oh, well, I've aged out of feel like, "Oh, well, I've aged out of feel like, "Oh, well, I've aged out of that or that's not really who I can you that or that's not really who I can you that or that's not really who I can you imagine that happen?" I can eventually. imagine that happen?" I can eventually. imagine that happen?" I can eventually. I don't I don't want to do it forever. I don't I don't want to do it forever. I don't I don't want to do it forever. It's really fun. I like competing. It's really fun. I like competing. It's really fun. I like competing. um it's something I wanted to do after um it's something I wanted to do after um it's something I wanted to do after college and that like I've really really college and that like I've really really college and that like I've really really enjoyed and it's given me that enjoyed and it's given me that enjoyed and it's given me that structure. Um but there's going to be a structure. Um but there's going to be a structure. Um but there's going to be a time where I'm like I don't want to do time where I'm like I don't want to do time where I'm like I don't want to do this anymore. I just want to be fit and this anymore. I just want to be fit and this anymore. I just want to be fit and feel good. Um and I'm going to actually feel good. Um and I'm going to actually feel good. Um and I'm going to actually be okay with that time. Like I can see be okay with that time. Like I can see be okay with that time. Like I can see that coming down the road. Not now. Um, that coming down the road. Not now. Um, that coming down the road. Not now. Um, but I can see it down the road and I'm but I can see it down the road and I'm but I can see it down the road and I'm going to be super happy with the habits going to be super happy with the habits going to be super happy with the habits that I've built, the mentality that I've that I've built, the mentality that I've that I've built, the mentality that I've built, and knowing that I have done

28:00built, and knowing that I have done built, and knowing that I have done everything in my power to show up as the everything in my power to show up as the everything in my power to show up as the person that I want. And when I'm done person that I want. And when I'm done person that I want. And when I'm done Yeah. Can't wait till I get there. When Yeah. Can't wait till I get there. When Yeah. Can't wait till I get there. When I'm done with the sport, I'm done with I'm done with the sport, I'm done with I'm done with the sport, I'm done with the sport. Yeah. Sounds great. Yeah. the sport. Yeah. Sounds great. Yeah. the sport. Yeah. Sounds great. Yeah. Sheila, thanks for coming in. Of course. Sheila, thanks for coming in. Of course. Sheila, thanks for coming in. Of course. Thank you. I appreciate your time. It's Thank you. I appreciate your time. It's Thank you. I appreciate your time. It's a pleasure.

The Mental Benefits of Cold Plunge for Women Shaylah Elyse Uncommon Living 6