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

00:00Cold therapy is the most powerful Cold therapy is the most powerful protocol for liberating humanity. protocol for liberating humanity. protocol for liberating humanity. There is a war being waged by a very There is a war being waged by a very There is a war being waged by a very small group, a very wellresourced small group, a very wellresourced small group, a very wellresourced humans. The stories we are told are humans. The stories we are told are humans. The stories we are told are about how humans are weak. We're about how humans are weak. We're about how humans are weak. We're vulnerable. We should be fearful. We vulnerable. We should be fearful. We vulnerable. We should be fearful. We should be scared. should be scared. should be scared. The cold is a hostile environment and we The cold is a hostile environment and we The cold is a hostile environment and we should be respectful. Even Wimhof the should be respectful. Even Wimhof the should be respectful. Even Wimhof the Iceman is fond of saying, "I hate going Iceman is fond of saying, "I hate going Iceman is fond of saying, "I hate going into the cold, but I do it because I get into the cold, but I do it because I get into the cold, but I do it because I get stronger." stronger." stronger." [Music] [Music] [Music] Nothing you will do in your day will be Nothing you will do in your day will be Nothing you will do in your day will be harder than going into the cold and harder than going into the cold and harder than going into the cold and coming back out and warming yourself up. You get a whole lot of benefits and You get a whole lot of benefits and information. And the most amazing thing, information. And the most amazing thing, information. And the most amazing thing, Dan, is that it's free and it's all Dan, is that it's free and it's all Dan, is that it's free and it's all around us. around us. around us. [Music]

01:00Welcome back to the Dennis and Gregory Welcome back to the Dennis and Gregory podcast. Today we're diving into cold podcast. Today we're diving into cold podcast. Today we're diving into cold plunging with returning guest Dr. Rob plunging with returning guest Dr. Rob plunging with returning guest Dr. Rob Williams. This is a practice I do year Williams. This is a practice I do year Williams. This is a practice I do year round that's been genuinely round that's been genuinely round that's been genuinely transformational for me. We're going to transformational for me. We're going to transformational for me. We're going to get into how deliberate cold exposure get into how deliberate cold exposure get into how deliberate cold exposure can boost energy and focus and can boost energy and focus and can boost energy and focus and strengthen your immunity and build real strengthen your immunity and build real strengthen your immunity and build real resilience. And this conversation isn't resilience. And this conversation isn't resilience. And this conversation isn't just about icy water, but about just about icy water, but about just about icy water, but about reclaiming strength in a culture that is reclaiming strength in a culture that is reclaiming strength in a culture that is desperate to keep us weak and afraid. If desperate to keep us weak and afraid. If desperate to keep us weak and afraid. If you're serious about taking your health you're serious about taking your health you're serious about taking your health to the next level, then join me at the to the next level, then join me at the to the next level, then join me at the Health Optimization Summit in London, Health Optimization Summit in London, Health Optimization Summit in London, September 13th to the 14th with sessions September 13th to the 14th with sessions September 13th to the 14th with sessions from Barbara O'Neal, Dr. Josh Axe, Dr. from Barbara O'Neal, Dr. Josh Axe, Dr. from Barbara O'Neal, Dr. Josh Axe, Dr. Vonda Wright, Ben Greenfield, and more. Vonda Wright, Ben Greenfield, and more. Vonda Wright, Ben Greenfield, and more. Get 10% off with our discount code Get 10% off with our discount code Get 10% off with our discount code elevate at weelevate.org. elevate at weelevate.org. elevate at weelevate.org. org/halthsummit. org/halthsummit. org/halthsummit. You'll see the link in the description. You'll see the link in the description. You'll see the link in the description. Tickets are selling fast, so book today. Tickets are selling fast, so book today. Tickets are selling fast, so book today. Now, let's dive into my conversation Now, let's dive into my conversation Now, let's dive into my conversation with Dr. Rob Williams. Into the deep end with Dr. Rob Williams. Into the deep end with Dr. Rob Williams. Into the deep end we go. we go. we go. >> Into the cold. >> Into the cold. >> Into the cold. >> Into the cold. >> Into the cold. >> Rob, welcome back. Our second episode

02:00>> Rob, welcome back. Our second episode >> Rob, welcome back. Our second episode together. The first one was one of my together. The first one was one of my together. The first one was one of my favorite conversations we've had on the favorite conversations we've had on the favorite conversations we've had on the podcast. It was insightful, meaningful, podcast. It was insightful, meaningful, podcast. It was insightful, meaningful, >> humorous at points. There was some good >> humorous at points. There was some good >> humorous at points. There was some good laughter, some good connection, and yet laughter, some good connection, and yet laughter, some good connection, and yet the world we didn't include enough the world we didn't include enough the world we didn't include enough drama. People didn't share that one as drama. People didn't share that one as drama. People didn't share that one as widely as all the noise that we put out widely as all the noise that we put out widely as all the noise that we put out watching you. watching you. watching you. So this time to give people what they So this time to give people what they So this time to give people what they want, we'll get in with the noise of the want, we'll get in with the noise of the want, we'll get in with the noise of the world and explore the idea of having world and explore the idea of having world and explore the idea of having spoken about last time the power of spoken about last time the power of spoken about last time the power of breath. This time talk about the power breath. This time talk about the power breath. This time talk about the power of cold plunging for our health. of cold plunging for our health. of cold plunging for our health. >> Yeah. And I'm going to begin by >> Yeah. And I'm going to begin by >> Yeah. And I'm going to begin by inquiring why on earth would anyone go inquiring why on earth would anyone go inquiring why on earth would anyone go cold plunging? cold plunging? cold plunging? >> Cold therapy. >> Cold therapy. >> Cold therapy. Or in other words, Or in other words, Or in other words, we're going to free we're going to free we're going to free we're going to free humanity. So cold we're going to free humanity. So cold we're going to free humanity. So cold therapy is maybe the most powerful therapy is maybe the most powerful therapy is maybe the most powerful single protocol for liberating humanity

03:00single protocol for liberating humanity single protocol for liberating humanity from the seven diseases from the seven diseases from the seven diseases of modern civilization. Let's review of modern civilization. Let's review of modern civilization. Let's review those. Number one, stress. We're all those. Number one, stress. We're all those. Number one, stress. We're all familiar. Number two, sedentarism. familiar. Number two, sedentarism. familiar. Number two, sedentarism. We humans We humans We humans don't move enough. Number three, what don't move enough. Number three, what don't move enough. Number three, what we're doing right now? Sitting far too we're doing right now? Sitting far too we're doing right now? Sitting far too much. And what are we doing when we're much. And what are we doing when we're much. And what are we doing when we're sitting? Number four, we're staring at sitting? Number four, we're staring at sitting? Number four, we're staring at >> screens. >> screens. >> screens. >> Screens 24/7. Yes. Number five, can I >> Screens 24/7. Yes. Number five, can I >> Screens 24/7. Yes. Number five, can I swear on the show? swear on the show? swear on the show? >> Yeah, go ahead. We're eating soft and >> Yeah, go ahead. We're eating soft and >> Yeah, go ahead. We're eating soft and otherwise shitty foods. otherwise shitty foods. otherwise shitty foods. All of which prompts All of which prompts All of which prompts number six, sloppy sleep. Like sleep is number six, sloppy sleep. Like sleep is number six, sloppy sleep. Like sleep is a real problem for so many people. And a real problem for so many people. And a real problem for so many people. And finally, and this is one is so um finally, and this is one is so um finally, and this is one is so um existential. We are surrounded Dan by existential. We are surrounded Dan by existential. We are surrounded Dan by stories of disease, stories of disease, stories of disease, advertising, public relations, advertising, public relations, advertising, public relations, psychological operations. Your audience psychological operations. Your audience psychological operations. Your audience is well familiar. So the stories we are

04:00is well familiar. So the stories we are is well familiar. So the stories we are told 24/7 are about how humans are weak, told 24/7 are about how humans are weak, told 24/7 are about how humans are weak, we're vulnerable, we should be fearful, we're vulnerable, we should be fearful, we're vulnerable, we should be fearful, we should be scared we should be scared we should be scared and coal plunging derives a bus, and coal plunging derives a bus, and coal plunging derives a bus, a cold chilly bus into all seven of a cold chilly bus into all seven of a cold chilly bus into all seven of those dis eases. Okay? those dis eases. Okay? those dis eases. Okay? >> So that's why I think your audience >> So that's why I think your audience >> So that's why I think your audience should consider cold I'm going to use should consider cold I'm going to use should consider cold I'm going to use the word therapy. Okay? Cold therapy, the word therapy. Okay? Cold therapy, the word therapy. Okay? Cold therapy, plunging, of course, is a way uh a plunging, of course, is a way uh a plunging, of course, is a way uh a modality if you will within the cold modality if you will within the cold modality if you will within the cold therapy universe. The other thing about therapy universe. The other thing about therapy universe. The other thing about cold therapy, Dan, is the way it brings cold therapy, Dan, is the way it brings cold therapy, Dan, is the way it brings the power of our breath right into focus the power of our breath right into focus the power of our breath right into focus >> right away. It's amazing. >> right away. It's amazing. >> right away. It's amazing. >> Yes. And my experience of cold dipping, >> Yes. And my experience of cold dipping, >> Yes. And my experience of cold dipping, cold plunging is that it brings you cold plunging is that it brings you cold plunging is that it brings you right back into the present moment. right back into the present moment. right back into the present moment. >> My primary experience of cold exposure >> My primary experience of cold exposure >> My primary experience of cold exposure is through the sea. I go every Friday. is through the sea. I go every Friday. is through the sea. I go every Friday. you had the chance to join us this

05:00you had the chance to join us this you had the chance to join us this morning. morning. morning. >> We went this morning. >> We went this morning. >> We went this morning. >> We went this morning. >> We went this morning. >> Yes. >> Yes. >> Yes. >> So much fun. >> So much fun. >> So much fun. >> So much fun. >> So much fun. >> Still vibing high. >> Still vibing high. >> Still vibing high. >> Me too. >> Me too. >> Me too. >> But the beautiful bit being in the ocean >> But the beautiful bit being in the ocean >> But the beautiful bit being in the ocean in that present moment. There's two in that present moment. There's two in that present moment. There's two things that happen when I when I enter things that happen when I when I enter things that happen when I when I enter into the into the water. One, my brain into the into the water. One, my brain into the into the water. One, my brain goes, why are you doing this goes, why are you doing this goes, why are you doing this >> the and there's a fear in there. It's >> the and there's a fear in there. It's >> the and there's a fear in there. It's the It's the survival. I don't want to the It's the survival. I don't want to the It's the survival. I don't want to be that cold. Cuz I go year round. Every be that cold. Cuz I go year round. Every be that cold. Cuz I go year round. Every every Friday all year round every Friday all year round every Friday all year round >> and you know just in my swim shorts. >> and you know just in my swim shorts. >> and you know just in my swim shorts. Then can I just say you have a Then can I just say you have a Then can I just say you have a beautiful, beautiful plunging spot at beautiful, beautiful plunging spot at beautiful, beautiful plunging spot at this beach. this beach. this beach. >> Yes. >> Yes. >> In sobo. >> In sobo. >> In sobo. >> Yes. In sobo. Yeah. >> Yes. In sobo. Yeah. >> Yes. In sobo. Yeah. >> South Bournemouth. >> South Bournemouth. >> South Bournemouth. >> Southwind. Yeah. >> Southwind. Yeah. >> Southwind. Yeah. >> Yeah. I'm envious. It's pretty. >> Yeah. I'm envious. It's pretty. >> Yeah. I'm envious. It's pretty. >> It is beautiful. But don't let that be a >> It is beautiful. But don't let that be a >> It is beautiful. But don't let that be a barrier if you don't have a beautiful barrier if you don't have a beautiful barrier if you don't have a beautiful beach near you. beach near you. beach near you. >> Yeah. >> Yeah. >> Yeah. >> So that fear kicks in. And it says I >> So that fear kicks in. And it says I >> So that fear kicks in. And it says I don't want to do this. And one of the don't want to do this. And one of the don't want to do this. And one of the best things I found is by overriding best things I found is by overriding best things I found is by overriding that fear in the first thing in the that fear in the first thing in the that fear in the first thing in the morning when I do that swim is that morning when I do that swim is that morning when I do that swim is that anything else I facing that day when anything else I facing that day when anything else I facing that day when that when that emotion comes up, my that when that emotion comes up, my that when that emotion comes up, my body's already trained to override it. body's already trained to override it. body's already trained to override it. >> Yes. Now, of course, there are natural >> Yes. Now, of course, there are natural >> Yes. Now, of course, there are natural fears like there's a car coming.

06:00fears like there's a car coming. fears like there's a car coming. >> Yes. >> Yes. >> Don't override that one, you know, get >> Don't override that one, you know, get >> Don't override that one, you know, get out the way. out the way. out the way. >> Yes. >> Yes. >> But I find as a as a psychological fear, >> But I find as a as a psychological fear, >> But I find as a as a psychological fear, managing that psychological fear. The managing that psychological fear. The managing that psychological fear. The second thing is it puts me in that flow second thing is it puts me in that flow second thing is it puts me in that flow space very instantaneously. space very instantaneously. space very instantaneously. Really present, connected with the Really present, connected with the Really present, connected with the water, paying attention to the world water, paying attention to the world water, paying attention to the world around me. And particularly if it's a around me. And particularly if it's a around me. And particularly if it's a stormy day, you know, if there's a bit stormy day, you know, if there's a bit stormy day, you know, if there's a bit of a chop in there, there's nothing that of a chop in there, there's nothing that of a chop in there, there's nothing that brings that sense of presence because brings that sense of presence because brings that sense of presence because you have to not only grapple with the you have to not only grapple with the you have to not only grapple with the cold, but you're also grappling with cold, but you're also grappling with cold, but you're also grappling with Whoa. Yeah. Whoa. Yeah. Whoa. Yeah. >> You know, orientating yourself in the >> You know, orientating yourself in the >> You know, orientating yourself in the water. water. water. >> Yeah. And we did it with your mates. >> Yeah. And we did it with your mates. >> Yeah. And we did it with your mates. >> Yes. >> Yes. >> The bloss. >> The bloss. >> The bloss. >> Yes. Connection this morning. >> Yes. Connection this morning. >> Yes. Connection this morning. >> Yes. So, the power of social bonding in >> Yes. So, the power of social bonding in >> Yes. So, the power of social bonding in cold therapy. Um, we talked about this cold therapy. Um, we talked about this cold therapy. Um, we talked about this last time. We can inspire one another, last time. We can inspire one another, last time. We can inspire one another, breathe good energy into each other, breathe good energy into each other, breathe good energy into each other, Dan, as we are conspiring in the cold. Dan, as we are conspiring in the cold. Dan, as we are conspiring in the cold. You're breathing together You're breathing together You're breathing together >> for strategic purpose. So, >> for strategic purpose. So, >> for strategic purpose. So, >> first of all, thank you for including me >> first of all, thank you for including me >> first of all, thank you for including me >> very >> very >> very >> in the brotherhood. Thank you. >> in the brotherhood. Thank you. >> in the brotherhood. Thank you. >> That was amazing. Amazing. Yes. >> That was amazing. Amazing. Yes. >> That was amazing. Amazing. Yes. >> Yeah. And um >> Yeah. And um >> Yeah. And um >> to your point, cold, the cold is a

07:00>> to your point, cold, the cold is a >> to your point, cold, the cold is a hostile environment. hostile environment. hostile environment. And we should be respectful of the cold. And we should be respectful of the cold. And we should be respectful of the cold. And even Wimhof the iceman himself is And even Wimhof the iceman himself is And even Wimhof the iceman himself is fond of saying, "I hate going into the fond of saying, "I hate going into the fond of saying, "I hate going into the cold," he says, "but I do it because I cold," he says, "but I do it because I cold," he says, "but I do it because I get stronger." Yes. get stronger." Yes. get stronger." Yes. >> Right. And he's absolutely right. >> Right. And he's absolutely right. >> Right. And he's absolutely right. >> Is that your impression of win or >> Is that your impression of win or >> Is that your impression of win or there's more to come? there's more to come? there's more to come? >> So when has a beautiful and sort of >> So when has a beautiful and sort of >> So when has a beautiful and sort of legendary observation about the cold, he legendary observation about the cold, he legendary observation about the cold, he says this. I'll translate. The cold is a says this. I'll translate. The cold is a says this. I'll translate. The cold is a teacher. The cold is a teacher. teacher. The cold is a teacher. teacher. The cold is a teacher. The cold is merciless yet righteous. The The cold is merciless yet righteous. The The cold is merciless yet righteous. The cold is merciless yet righteous. He's cold is merciless yet righteous. He's cold is merciless yet righteous. He's absolutely right. Think of the cold as a absolutely right. Think of the cold as a absolutely right. Think of the cold as a powerful diagnostic tool. powerful diagnostic tool. powerful diagnostic tool. There are mornings and I do a 2 to three There are mornings and I do a 2 to three There are mornings and I do a 2 to three minute cold therapy plunge when I'm home minute cold therapy plunge when I'm home minute cold therapy plunge when I'm home most every day. And some mornings, Dan, most every day. And some mornings, Dan, most every day. And some mornings, Dan, that time will fly right by and it's that time will fly right by and it's that time will fly right by and it's just blissful, right? It's serene. And

08:00just blissful, right? It's serene. And just blissful, right? It's serene. And other mornings, I'll get in, same cold other mornings, I'll get in, same cold other mornings, I'll get in, same cold plunge, same temperature, and it feels plunge, same temperature, and it feels plunge, same temperature, and it feels like an eternity of struggle. Wow. And like an eternity of struggle. Wow. And like an eternity of struggle. Wow. And that's the cold as a teacher telling me that's the cold as a teacher telling me that's the cold as a teacher telling me I've got something going on in my mind, I've got something going on in my mind, I've got something going on in my mind, in my body, in my spirits. So, think of in my body, in my spirits. So, think of in my body, in my spirits. So, think of the cold or cold therapy first and the cold or cold therapy first and the cold or cold therapy first and foremost as your most or one of your foremost as your most or one of your foremost as your most or one of your most powerful diagnostic tools. And in 5 most powerful diagnostic tools. And in 5 most powerful diagnostic tools. And in 5 minutes, that includes preparing, going minutes, that includes preparing, going minutes, that includes preparing, going in, coming out, you get a whole lot of in, coming out, you get a whole lot of in, coming out, you get a whole lot of benefits and information about what's benefits and information about what's benefits and information about what's going on. Starting with, you flagged it, going on. Starting with, you flagged it, going on. Starting with, you flagged it, the psychological. the psychological. the psychological. We're in the UK, so I can say this. We're in the UK, so I can say this. We're in the UK, so I can say this. Short of getting hit by a double-decker Short of getting hit by a double-decker Short of getting hit by a double-decker bus in London today, nothing you will do bus in London today, nothing you will do bus in London today, nothing you will do in your day will be harder than going in your day will be harder than going in your day will be harder than going into the cold and coming back out and into the cold and coming back out and into the cold and coming back out and warming yourself up. So, there is a warming yourself up. So, there is a warming yourself up. So, there is a powerful resilience to cultivating a

09:00powerful resilience to cultivating a powerful resilience to cultivating a cold therapy practice. cold therapy practice. cold therapy practice. >> Wow. >> Wow. >> Wow. >> Yeah. >> Yeah. >> Wow. Yes. So I mean I I've I've been >> Wow. Yes. So I mean I I've I've been >> Wow. Yes. So I mean I I've I've been experienced this over and over and the experienced this over and over and the experienced this over and over and the with even with practice that resilience with even with practice that resilience with even with practice that resilience is still required. is still required. is still required. >> Yes. Yeah. Your your brain it goes >> Yes. Yeah. Your your brain it goes >> Yes. Yeah. Your your brain it goes against your wiring to wants to stay against your wiring to wants to stay against your wiring to wants to stay safe to stay warm stay tucked up in my safe to stay warm stay tucked up in my safe to stay warm stay tucked up in my bed and I'm like nope bed and I'm like nope bed and I'm like nope >> it's go time. >> it's go time. >> it's go time. >> So I'm going to share this story. I >> So I'm going to share this story. I >> So I'm going to share this story. I didn't think I was going to do it but didn't think I was going to do it but didn't think I was going to do it but this morning I'm a little horse. this morning I'm a little horse. this morning I'm a little horse. >> Yep. >> Yep. >> Yep. >> A little under the weather and I'm here >> A little under the weather and I'm here >> A little under the weather and I'm here at your beautiful home. Thank you to at your beautiful home. Thank you to at your beautiful home. Thank you to your family. And I was like, ah, I don't your family. And I was like, ah, I don't your family. And I was like, ah, I don't want to go into the sea. And I made the want to go into the sea. And I made the want to go into the sea. And I made the mistake of messaging you on what Dan, I mistake of messaging you on what Dan, I mistake of messaging you on what Dan, I might just sleep in. And you wrote back, might just sleep in. And you wrote back, might just sleep in. And you wrote back, you're like, how about you come to the you're like, how about you come to the you're like, how about you come to the sea first and then come back and go to sea first and then come back and go to sea first and then come back and go to bed. And then you said, and this is so bed. And then you said, and this is so bed. And then you said, and this is so beautiful. Dan, you said the sea cures beautiful. Dan, you said the sea cures beautiful. Dan, you said the sea cures everything. And I was like, damn it, everything. And I was like, damn it, everything. And I was like, damn it, he's right. I'm coming. And we had this

10:00he's right. I'm coming. And we had this he's right. I'm coming. And we had this most amazing morning. And I feel so most amazing morning. And I feel so most amazing morning. And I feel so good. So all credit to you. Yes. And I good. So all credit to you. Yes. And I good. So all credit to you. Yes. And I can't believe I almost whised out. So can't believe I almost whised out. So can't believe I almost whised out. So >> even the die hards. Yeah. There are days >> even the die hards. Yeah. There are days >> even the die hards. Yeah. There are days when we shouldn't cold plunge. Agreed. when we shouldn't cold plunge. Agreed. when we shouldn't cold plunge. Agreed. >> There are contraindications for people >> There are contraindications for people >> There are contraindications for people who should not co-plunch. If you're who should not co-plunch. If you're who should not co-plunch. If you're pregnant, don't co-plunch. If you're pregnant, don't co-plunch. If you're pregnant, don't co-plunch. If you're epileptic, asthmatic, you have a heart epileptic, asthmatic, you have a heart epileptic, asthmatic, you have a heart condition, condition, condition, >> don't co-plunch. But for those of us who >> don't co-plunch. But for those of us who >> don't co-plunch. But for those of us who are healthy and resilient and are healthy and resilient and are healthy and resilient and adventurous and um feel like we want a adventurous and um feel like we want a adventurous and um feel like we want a bit of a challenge, I there are very few bit of a challenge, I there are very few bit of a challenge, I there are very few protocols that are more powerful than protocols that are more powerful than protocols that are more powerful than cold plunging. Starting with the cold plunging. Starting with the cold plunging. Starting with the psychological resilience. You have to psychological resilience. You have to psychological resilience. You have to coach yourself into the cold and then coach yourself into the cold and then coach yourself into the cold and then you coach yourself out and most you coach yourself out and most you coach yourself out and most importantly you coach yourself in how to importantly you coach yourself in how to importantly you coach yourself in how to warm up and take that resonance of the warm up and take that resonance of the warm up and take that resonance of the cold with you into your day. People say cold with you into your day. People say cold with you into your day. People say well gosh that seems like um a whole lot well gosh that seems like um a whole lot well gosh that seems like um a whole lot of investment of my time. I got to drive of investment of my time. I got to drive of investment of my time. I got to drive to the beach. Maybe I'll buy a plunge

11:00to the beach. Maybe I'll buy a plunge to the beach. Maybe I'll buy a plunge whatever for a fiveminute experience. whatever for a fiveminute experience. whatever for a fiveminute experience. No, no. A cold plunge, cold therapy No, no. A cold plunge, cold therapy No, no. A cold plunge, cold therapy every day is a several hour experience, every day is a several hour experience, every day is a several hour experience, and it's this cannot be overstated. The and it's this cannot be overstated. The and it's this cannot be overstated. The first and hardest minute of that several first and hardest minute of that several first and hardest minute of that several hours is when you get into the cold. hours is when you get into the cold. hours is when you get into the cold. >> Yeah. >> Yeah. >> And then from then on, your body and >> And then from then on, your body and >> And then from then on, your body and your mind and your spirits recalibrate. your mind and your spirits recalibrate. your mind and your spirits recalibrate. You weather the storm. And sometimes, as You weather the storm. And sometimes, as You weather the storm. And sometimes, as you said, it is a storm. And then you you said, it is a storm. And then you you said, it is a storm. And then you come back out and you warm up your mind come back out and you warm up your mind come back out and you warm up your mind and body. You sharpen everything and and body. You sharpen everything and and body. You sharpen everything and then hours later you're sitting in a then hours later you're sitting in a then hours later you're sitting in a meeting, you're at lunch with your meeting, you're at lunch with your meeting, you're at lunch with your family, whatever, and you can feel the family, whatever, and you can feel the family, whatever, and you can feel the sharpness in your mind and your body sharpness in your mind and your body sharpness in your mind and your body doing this. It's like resonates. It's doing this. It's like resonates. It's doing this. It's like resonates. It's like, "Wow." And that's just your body reminding you And that's just your body reminding you of the powerful morning you just had. of the powerful morning you just had. of the powerful morning you just had. >> It's astonishing. >> It's astonishing. >> It's astonishing. >> It's incredible. >> It's incredible. >> It's incredible. >> Yeah. Now you open by sharing these uh >> Yeah. Now you open by sharing these uh >> Yeah. Now you open by sharing these uh seven diseases,

12:00seven diseases, seven diseases, >> seven deadly diseases. >> seven deadly diseases. >> seven deadly diseases. >> Yeah. So how does specifically >> Yeah. So how does specifically >> Yeah. So how does specifically >> the cold drive the bus through the >> the cold drive the bus through the >> the cold drive the bus through the through those how does that work? through those how does that work? through those how does that work? >> Yeah. So let's talk about the three >> Yeah. So let's talk about the three >> Yeah. So let's talk about the three stages of coal plunging and we'll and stages of coal plunging and we'll and stages of coal plunging and we'll and and and this will answer the question and and this will answer the question and and this will answer the question >> very simple. There's before >> very simple. There's before >> very simple. There's before >> the plunge, >> the plunge, >> the plunge, >> there's during the plunge and there's >> there's during the plunge and there's >> there's during the plunge and there's after the plunge. So before the plunge after the plunge. So before the plunge after the plunge. So before the plunge is the most challenging moment is the most challenging moment is the most challenging moment psychologically because you have to as psychologically because you have to as psychologically because you have to as they say biblically gird your loins to they say biblically gird your loins to they say biblically gird your loins to get into the cold, right? How do you do get into the cold, right? How do you do get into the cold, right? How do you do this? You step up to the cold. this? You step up to the cold. this? You step up to the cold. You prepare your mind and body by with You prepare your mind and body by with You prepare your mind and body by with the power of the breath. Your breath is the power of the breath. Your breath is the power of the breath. Your breath is your best friend in navigating the cold. your best friend in navigating the cold. your best friend in navigating the cold. So, we know I like to put a heart uh one So, we know I like to put a heart uh one So, we know I like to put a heart uh one one hand on my heart, the other on my one hand on my heart, the other on my one hand on my heart, the other on my belly, and simply drop into what we belly, and simply drop into what we belly, and simply drop into what we learned about in our last conversation, learned about in our last conversation, learned about in our last conversation, balance breathing, natural micro doing,

13:00balance breathing, natural micro doing, balance breathing, natural micro doing, LSD, breathing light, slow, and deep LSD, breathing light, slow, and deep LSD, breathing light, slow, and deep with an emphasis on lengthening your with an emphasis on lengthening your with an emphasis on lengthening your exhales. We breathe in and out. I'm looking at the cold. Breathe in and I'm looking at the cold. Breathe in and out. out. out. I'm still looking at the cold. I might I'm still looking at the cold. I might I'm still looking at the cold. I might do this for 5 minutes just preparing. do this for 5 minutes just preparing. do this for 5 minutes just preparing. What am I doing? I'm moving my nervous What am I doing? I'm moving my nervous What am I doing? I'm moving my nervous system into a more relaxed system into a more relaxed system into a more relaxed parasympathetic parasympathetic parasympathetic rest and digest state. Quieting the mind rest and digest state. Quieting the mind rest and digest state. Quieting the mind so that when I enter the cold, my mind so that when I enter the cold, my mind so that when I enter the cold, my mind and my body are at optimum. and my body are at optimum. and my body are at optimum. So that's pre and just doing that like So that's pre and just doing that like So that's pre and just doing that like even if you didn't go into the cold, even if you didn't go into the cold, even if you didn't go into the cold, right? We could James Clear Atomic right? We could James Clear Atomic right? We could James Clear Atomic Habits this be the person that at least Habits this be the person that at least Habits this be the person that at least steps up to the cold. Yes. Right. And do steps up to the cold. Yes. Right. And do steps up to the cold. Yes. Right. And do that for a week or two and just practice that for a week or two and just practice that for a week or two and just practice that breathing. Right. And then maybe that breathing. Right. And then maybe that breathing. Right. And then maybe week three atomic habits get in. Right. week three atomic habits get in. Right. week three atomic habits get in. Right. So we get into the cold and the very

14:00So we get into the cold and the very So we get into the cold and the very first thing that happens of course is first thing that happens of course is first thing that happens of course is the cold shock, right? Catakolamines are the cold shock, right? Catakolamines are the cold shock, right? Catakolamines are cascading through our body. We get that cascading through our body. We get that cascading through our body. We get that cold shock. Um nervous system ramps up cold shock. Um nervous system ramps up cold shock. Um nervous system ramps up to sympathetic. um body immediately goes to sympathetic. um body immediately goes to sympathetic. um body immediately goes into sort of fight or flight and starts into sort of fight or flight and starts into sort of fight or flight and starts performing all these miraculous actions performing all these miraculous actions performing all these miraculous actions to protect us in this hostile to protect us in this hostile to protect us in this hostile environment. Slight constriction of the environment. Slight constriction of the environment. Slight constriction of the circulatory system, nervous system jacks circulatory system, nervous system jacks circulatory system, nervous system jacks up, telling us to get out. But up, telling us to get out. But up, telling us to get out. But when we learn how to use our breath to when we learn how to use our breath to when we learn how to use our breath to bring us back around and drop the bring us back around and drop the bring us back around and drop the nervous system from alert, nervous system from alert, nervous system from alert, fight orflight, sympathetic to calm, fight orflight, sympathetic to calm, fight orflight, sympathetic to calm, relaxed, parasympathetic, that's when relaxed, parasympathetic, that's when relaxed, parasympathetic, that's when the magic begins to happen because our the magic begins to happen because our the magic begins to happen because our bodies in a still cold therapy bodies in a still cold therapy bodies in a still cold therapy environment, like a cold plunged tank, a environment, like a cold plunged tank, a environment, like a cold plunged tank, a vessel we like to call it, right? Um, vessel we like to call it, right? Um, vessel we like to call it, right? Um, when the water is still and cold and we when the water is still and cold and we when the water is still and cold and we drop down to our shoulders, always drop down to our shoulders, always drop down to our shoulders, always better maybe not to put the head better maybe not to put the head better maybe not to put the head underwater. We don't want to activate

15:00underwater. We don't want to activate underwater. We don't want to activate the mamalian dive reflex. Just come down the mamalian dive reflex. Just come down the mamalian dive reflex. Just come down to your shoulders. Let your body have to your shoulders. Let your body have to your shoulders. Let your body have that initial freak out of the cold. But that initial freak out of the cold. But that initial freak out of the cold. But then your body immediately begins to then your body immediately begins to then your body immediately begins to build a thermal heat cone around your build a thermal heat cone around your build a thermal heat cone around your entire epidermal layer. And meanwhile, entire epidermal layer. And meanwhile, entire epidermal layer. And meanwhile, you're using your breath. It's called You're using your breath to settle the You're using your breath to settle the mind as the body does its beautiful mind as the body does its beautiful mind as the body does its beautiful work. So by roughly a minute in, work. So by roughly a minute in, work. So by roughly a minute in, especially with practice, you've move especially with practice, you've move especially with practice, you've move moved your entire autonomic nervous moved your entire autonomic nervous moved your entire autonomic nervous system from a state of high alert in system from a state of high alert in system from a state of high alert in this hostile environment to a state of this hostile environment to a state of this hostile environment to a state of bliss. And I'm not exaggerating. bliss. And I'm not exaggerating. bliss. And I'm not exaggerating. I've I've put thousands of people I've I've put thousands of people I've I've put thousands of people through the cold plunge adventure through the cold plunge adventure through the cold plunge adventure and it's not uncommon for people around and it's not uncommon for people around and it's not uncommon for people around minute number one to get a big smile on minute number one to get a big smile on minute number one to get a big smile on their face, even start chuckling, even

16:00their face, even start chuckling, even their face, even start chuckling, even start laughing, recognizing that they're start laughing, recognizing that they're start laughing, recognizing that they're okay. And not only are they okay, okay. And not only are they okay, okay. And not only are they okay, they're actually feeling pretty good, they're actually feeling pretty good, they're actually feeling pretty good, right? And so we'll go through and you right? And so we'll go through and you right? And so we'll go through and you know 2 minutes is kind of a nice goal if know 2 minutes is kind of a nice goal if know 2 minutes is kind of a nice goal if you're looking for a time in tank kind you're looking for a time in tank kind you're looking for a time in tank kind of measurement. Um and then you know I of measurement. Um and then you know I of measurement. Um and then you know I ask people at 2 minutes how you doing ask people at 2 minutes how you doing ask people at 2 minutes how you doing and I always encourage people to listen and I always encourage people to listen and I always encourage people to listen for what we call the shift the shift for what we call the shift the shift for what we call the shift the shift away from panic fear that jacked up away from panic fear that jacked up away from panic fear that jacked up alert sympathetic nervous system to a alert sympathetic nervous system to a alert sympathetic nervous system to a state of relaxed calm. And if you're state of relaxed calm. And if you're state of relaxed calm. And if you're really tuned into your body in the cold, really tuned into your body in the cold, really tuned into your body in the cold, your mind, your breathing, you can feel it. You feel the shift. And you can feel it. You feel the shift. And at that point, Dan, you realize you are at that point, Dan, you realize you are at that point, Dan, you realize you are way more powerful than you thought you way more powerful than you thought you way more powerful than you thought you were. were. were. >> I want to take a quick break before we >> I want to take a quick break before we >> I want to take a quick break before we continue because there's an important continue because there's an important continue because there's an important event coming up that you just cannot event coming up that you just cannot event coming up that you just cannot miss. On September the 13th and 14th, miss. On September the 13th and 14th, miss. On September the 13th and 14th, the Health Optimization Summit is the Health Optimization Summit is the Health Optimization Summit is returning to London. It's Europe's

17:00returning to London. It's Europe's returning to London. It's Europe's biggest health event, bringing together biggest health event, bringing together biggest health event, bringing together over 35 worldleading speakers, including over 35 worldleading speakers, including over 35 worldleading speakers, including Barbara O'Neal, Dr. Josh Axe, Dr. Vonda Barbara O'Neal, Dr. Josh Axe, Dr. Vonda Barbara O'Neal, Dr. Josh Axe, Dr. Vonda Wright, Ben Greenfield, and many more. Wright, Ben Greenfield, and many more. Wright, Ben Greenfield, and many more. You'll discover gamechanging strategies You'll discover gamechanging strategies You'll discover gamechanging strategies to optimize your mind with insights on to optimize your mind with insights on to optimize your mind with insights on psychedelics, meditation, neutropics, psychedelics, meditation, neutropics, psychedelics, meditation, neutropics, flow states, and psychological health. flow states, and psychological health. flow states, and psychological health. You'll learn how to upgrade your body You'll learn how to upgrade your body You'll learn how to upgrade your body with hacks for the gut and liver with hacks for the gut and liver with hacks for the gut and liver optimization, fertility, and hormones, optimization, fertility, and hormones, optimization, fertility, and hormones, functional medicine, and heavy metal functional medicine, and heavy metal functional medicine, and heavy metal detox. and you'll discover how to detox. and you'll discover how to detox. and you'll discover how to supercharge your environment and reduce supercharge your environment and reduce supercharge your environment and reduce exposure to EMFs. I'll be there and I'll exposure to EMFs. I'll be there and I'll exposure to EMFs. I'll be there and I'll love for you to join me. Tickets are love for you to join me. Tickets are love for you to join me. Tickets are available now. They are selling fast, available now. They are selling fast, available now. They are selling fast, but you can get 10% off when you use the but you can get 10% off when you use the but you can get 10% off when you use the discount code elevate at the checkout. discount code elevate at the checkout. discount code elevate at the checkout. So, just hit the link in the description So, just hit the link in the description So, just hit the link in the description or go to we arelevate.org/halthsummit or go to we arelevate.org/halthsummit or go to we arelevate.org/halthsummit to secure your spot today. All right, to secure your spot today. All right, to secure your spot today. All right, let's get back to our podcast let's get back to our podcast let's get back to our podcast conversation. conversation. conversation. >> So, I'll say two minutes. How you doing? >> So, I'll say two minutes. How you doing? >> So, I'll say two minutes. How you doing? And some people like, yeah, I'm I'm And some people like, yeah, I'm I'm And some people like, yeah, I'm I'm ready to come out. Great. Come out. ready to come out. Great. Come out. ready to come out. Great. Come out. Right. Some people like, you know, can I Right. Some people like, you know, can I Right. Some people like, you know, can I of course stay a little longer, right? of course stay a little longer, right? of course stay a little longer, right? The most important thing is feeling is The most important thing is feeling is The most important thing is feeling is believing, right? There's all this

18:00believing, right? There's all this believing, right? There's all this science around, well, we should go in science around, well, we should go in science around, well, we should go in for 2 minutes. Well, we should do 11 for 2 minutes. Well, we should do 11 for 2 minutes. Well, we should do 11 minutes a week. Well, the water should minutes a week. Well, the water should minutes a week. Well, the water should be 55 Fahrenheit for women. It should be be 55 Fahrenheit for women. It should be be 55 Fahrenheit for women. It should be 38 degrees Fahrenheit for men. And as 38 degrees Fahrenheit for men. And as 38 degrees Fahrenheit for men. And as and all of those are good data driven and all of those are good data driven and all of those are good data driven guidelines, right? And I don't want to guidelines, right? And I don't want to guidelines, right? And I don't want to poo poo them. However, the most poo poo them. However, the most poo poo them. However, the most important thing about cold punching is important thing about cold punching is important thing about cold punching is to listen to your body. Feel how the to listen to your body. Feel how the to listen to your body. Feel how the cold feels in your body. Not just there, cold feels in your body. Not just there, cold feels in your body. Not just there, your mind and your spirits. Right? So, your mind and your spirits. Right? So, your mind and your spirits. Right? So, that's phase two. We're in the cold. that's phase two. We're in the cold. that's phase two. We're in the cold. Phase three, we get out. And now here Phase three, we get out. And now here Phase three, we get out. And now here again, the magic continues because we again, the magic continues because we again, the magic continues because we learn how to warm oursel up in uh a learn how to warm oursel up in uh a learn how to warm oursel up in uh a after the cold. Um Wimhof has made after the cold. Um Wimhof has made after the cold. Um Wimhof has made famous the horse stance. We drop into a famous the horse stance. We drop into a famous the horse stance. We drop into a crouch, hands up. We move our hands crouch, hands up. We move our hands crouch, hands up. We move our hands across our body. It's an old Tai Chi across our body. It's an old Tai Chi across our body. It's an old Tai Chi maneuver. We throw in a little bit of a maneuver. We throw in a little bit of a maneuver. We throw in a little bit of a and a and a and a and a free and a humanity,

19:00and a free and a humanity, and a free and a humanity, right? We do that and we warm up the right? We do that and we warm up the right? We do that and we warm up the body just like that. And as we're doing body just like that. And as we're doing body just like that. And as we're doing that, we're taking all of the warm blood that, we're taking all of the warm blood that, we're taking all of the warm blood that's collected here at our core to that's collected here at our core to that's collected here at our core to keep our vitals warm, keep us alive in keep our vitals warm, keep us alive in keep our vitals warm, keep us alive in this hostile environment, and we're this hostile environment, and we're this hostile environment, and we're moving that warm blood out to our moving that warm blood out to our moving that warm blood out to our fingers, to our toes, to our entire fingers, to our toes, to our entire fingers, to our toes, to our entire body. And when you do the horse stance, body. And when you do the horse stance, body. And when you do the horse stance, we have some other nice moves we like as we have some other nice moves we like as we have some other nice moves we like as well with a group of humans after a well with a group of humans after a well with a group of humans after a plunge together, you're you're plunge together, you're you're plunge together, you're you're continuing to conspire and inspire one continuing to conspire and inspire one continuing to conspire and inspire one another, warming up the body, right? And another, warming up the body, right? And another, warming up the body, right? And then and all of this has taken no more then and all of this has taken no more then and all of this has taken no more than 10 or 15 minutes, right? And then than 10 or 15 minutes, right? And then than 10 or 15 minutes, right? And then you go for that cup of tea, that cup of you go for that cup of tea, that cup of you go for that cup of tea, that cup of coffee. Um maybe you get home, you get a coffee. Um maybe you get home, you get a coffee. Um maybe you get home, you get a nice warm shower, you begin your day and nice warm shower, you begin your day and nice warm shower, you begin your day and your whole mind and body is just

20:00your whole mind and body is just your whole mind and body is just resonating. So that's it. Before, during resonating. So that's it. Before, during resonating. So that's it. Before, during and after. And we can think about the and after. And we can think about the and after. And we can think about the impact of the cold as we have already on impact of the cold as we have already on impact of the cold as we have already on the mind. the mind. the mind. Impact of the cold on the body and Impact of the cold on the body and Impact of the cold on the body and impact of cold most existentially on our impact of cold most existentially on our impact of cold most existentially on our spirits. spirits. spirits. As we think about those seven deadly As we think about those seven deadly As we think about those seven deadly diseeses diseeses diseeses of our current civilizational moment for of our current civilizational moment for of our current civilizational moment for team human cold is the antidote to those team human cold is the antidote to those team human cold is the antidote to those seven. It's quite something. Yeah. seven. It's quite something. Yeah. seven. It's quite something. Yeah. Yes. So I want to pick up on a couple of Yes. So I want to pick up on a couple of Yes. So I want to pick up on a couple of things that you shared in those three things that you shared in those three things that you shared in those three stages. The third by the way was new to stages. The third by the way was new to stages. The third by the way was new to me this morning when we got to me this morning when we got to me this morning when we got to experience that. You know my my warmth experience that. You know my my warmth experience that. You know my my warmth generating activity is normally running generating activity is normally running generating activity is normally running as fast as I can from the sea. as fast as I can from the sea. as fast as I can from the sea. You did run fast. You did run fast. You did run fast. >> We did run fast this morning. We still >> We did run fast this morning. We still >> We did run fast this morning. We still did that. did that. did that. >> I was right behind you. >> I was right behind you. >> I was right behind you. >> Uh, and then getting us dressed as fast >> Uh, and then getting us dressed as fast >> Uh, and then getting us dressed as fast as I can. But this morning, we got to as I can. But this morning, we got to as I can. But this morning, we got to experience that Wimhof method. Well, as

21:00experience that Wimhof method. Well, as experience that Wimhof method. Well, as we were doing it, I was like, this is we were doing it, I was like, this is we were doing it, I was like, this is Tai Chi on steroids. This is rapid fire Tai Chi on steroids. This is rapid fire Tai Chi on steroids. This is rapid fire Tai Chi with almost uh New Zealand rugby Tai Chi with almost uh New Zealand rugby Tai Chi with almost uh New Zealand rugby team style like hacker breathing. team style like hacker breathing. team style like hacker breathing. I can see a chant coming in like banging I can see a chant coming in like banging I can see a chant coming in like banging our knees in a minute. Like, our knees in a minute. Like, our knees in a minute. Like, >> yeah. Our inner >> yeah. Our inner >> yeah. Our inner >> Mauy. Inner Maui. Yeah. >> Mauy. Inner Maui. Yeah. >> Mauy. Inner Maui. Yeah. >> And and it was amazing to experience and >> And and it was amazing to experience and >> And and it was amazing to experience and all of us in the group were, wa how is all of us in the group were, wa how is all of us in the group were, wa how is this warming us? And you beautifully this warming us? And you beautifully this warming us? And you beautifully explained it. explained it. explained it. >> The other thing I've recognized having >> The other thing I've recognized having >> The other thing I've recognized having now co plunged into the sea almost every now co plunged into the sea almost every now co plunged into the sea almost every week for a couple of years now week for a couple of years now week for a couple of years now >> is that that moment of fight or flight >> is that that moment of fight or flight >> is that that moment of fight or flight dissipates with practice. dissipates with practice. dissipates with practice. >> Yes. >> Yes. >> So when when I first started going in >> So when when I first started going in >> So when when I first started going in the water, I would be it's cold. you the water, I would be it's cold. you the water, I would be it's cold. you that reaction that you get when it's a that reaction that you get when it's a that reaction that you get when it's a sudden shock, it just doesn't happen sudden shock, it just doesn't happen sudden shock, it just doesn't happen anymore. My my body, it's the anymore. My my body, it's the anymore. My my body, it's the preparation. Yes. It's the preparation. preparation. Yes. It's the preparation. preparation. Yes. It's the preparation. >> Yes. >> Yes. >> And interesting as you were speaking, I >> And interesting as you were speaking, I >> And interesting as you were speaking, I was thinking about completely the the was thinking about completely the the was thinking about completely the the opposite. opposite. opposite. >> I've done Tony Robbins Firewalk

22:00>> I've done Tony Robbins Firewalk >> I've done Tony Robbins Firewalk experience. And part of that is in your experience. And part of that is in your experience. And part of that is in your mind, you're chanting it's cool. Cool M. mind, you're chanting it's cool. Cool M. mind, you're chanting it's cool. Cool M. Cuz when you walk on those 2,000°ree hot Cuz when you walk on those 2,000°ree hot Cuz when you walk on those 2,000°ree hot coals, coals, coals, >> you don't want to be thinking 2,000°ree >> you don't want to be thinking 2,000°ree >> you don't want to be thinking 2,000°ree hot coals as you're walking across it. hot coals as you're walking across it. hot coals as you're walking across it. >> So you're chanting cool mass. And I've >> So you're chanting cool mass. And I've >> So you're chanting cool mass. And I've interestingly found in my head on the interestingly found in my head on the interestingly found in my head on the colder days and because you know the colder days and because you know the colder days and because you know the seabed sometimes has got a bit seaweed seabed sometimes has got a bit seaweed seabed sometimes has got a bit seaweed in there. It's a little mossy. Um in there. It's a little mossy. Um in there. It's a little mossy. Um don't let that put you off either. Uh don't let that put you off either. Uh don't let that put you off either. Uh the idea of it being cool in my head the idea of it being cool in my head the idea of it being cool in my head just encanting to myself if it's really just encanting to myself if it's really just encanting to myself if it's really if it's a really cold day and I I bring if it's a really cold day and I I bring if it's a really cold day and I I bring myself into that incantation. It works myself into that incantation. It works myself into that incantation. It works wonderfully on the 2000 degree hot wonderfully on the 2000 degree hot wonderfully on the 2000 degree hot coals. It also works beautifully in the coals. It also works beautifully in the coals. It also works beautifully in the sea cool moss. It's just because it it sea cool moss. It's just because it it sea cool moss. It's just because it it reframes what you're about to reframes what you're about to reframes what you're about to experience. And often what we expect it experience. And often what we expect it experience. And often what we expect it to feel like is often actually once we to feel like is often actually once we to feel like is often actually once we we're climatized to it is it's it's it's we're climatized to it is it's it's it's we're climatized to it is it's it's it's far easier which is complemented by that far easier which is complemented by that far easier which is complemented by that prepar preparation step that you shared. prepar preparation step that you shared. prepar preparation step that you shared. God that's beautifully said. Cold God that's beautifully said. Cold God that's beautifully said. Cold therapy is among other things you're therapy is among other things you're therapy is among other things you're right a mind over body

23:00right a mind over body right a mind over body >> experience and it is the breath again >> experience and it is the breath again >> experience and it is the breath again that is our best friend. The breath that is our best friend. The breath that is our best friend. The breath mediates the experience for you when you mediates the experience for you when you mediates the experience for you when you chant those incantations. I love that. chant those incantations. I love that. chant those incantations. I love that. What are you doing? Speech is a form of What are you doing? Speech is a form of What are you doing? Speech is a form of breathing. We forget this, right? So, we breathing. We forget this, right? So, we breathing. We forget this, right? So, we can think the words in our mind, which can think the words in our mind, which can think the words in our mind, which is one way. We can speak the words. What is one way. We can speak the words. What is one way. We can speak the words. What was the what was the phrase again? was the what was the phrase again? was the what was the phrase again? >> Kumas. >> Kumas. >> Kumas. >> Kumas. Yeah. >> Kumas. Yeah. >> Kumas. Yeah. >> Right. So, we're walking into the sea. >> Right. So, we're walking into the sea. >> Right. So, we're walking into the sea. Kumas. Kumas. We're exhaling. Kumas. Kumas. Kumas. We're exhaling. Kumas. Kumas. Kumas. We're exhaling. Kumas. We're moving our nervous system. We're We're moving our nervous system. We're We're moving our nervous system. We're relaxed. Kumas. Kumas. Kumas. In the relaxed. Kumas. Kumas. Kumas. In the relaxed. Kumas. Kumas. Kumas. In the power of cold, we're actually power of cold, we're actually power of cold, we're actually counteracting counteracting counteracting >> Yeah. the cold's power with our own >> Yeah. the cold's power with our own >> Yeah. the cold's power with our own human power, our own heat, our own human power, our own heat, our own human power, our own heat, our own incantatory, is that a word? Um, phrases incantatory, is that a word? Um, phrases incantatory, is that a word? Um, phrases that are exhales of the breath. that are exhales of the breath. that are exhales of the breath. And again, this is all ancient wisdom And again, this is all ancient wisdom And again, this is all ancient wisdom that humans figured out quite some time that humans figured out quite some time that humans figured out quite some time ago, and we're just bringing it back

24:00ago, and we're just bringing it back ago, and we're just bringing it back through the power of the cold through the power of the cold through the power of the cold experience. That's so beautiful. experience. That's so beautiful. experience. That's so beautiful. >> Yeah, I love that. I'd like to talk >> Yeah, I love that. I'd like to talk >> Yeah, I love that. I'd like to talk about some of the different methods but about some of the different methods but about some of the different methods but before we move on before we move on before we move on >> my experience in the water itself the >> my experience in the water itself the >> my experience in the water itself the breathing breathing breathing I've not been through any experiential I've not been through any experiential I've not been through any experiential I've not been through any training I've not been through any training I've not been through any training >> which is astonishing given >> which is astonishing given >> which is astonishing given >> it was all experiential >> it was all experiential >> it was all experiential >> and tuning in to what my body needed in >> and tuning in to what my body needed in >> and tuning in to what my body needed in the moment and the fastest way I found the moment and the fastest way I found the moment and the fastest way I found to come back into that present moment to come back into that present moment to come back into that present moment calm collected centered calm collected centered calm collected centered >> sense is through my breath >> sense is through my breath >> sense is through my breath >> but I I I don't have a method. I simply >> but I I I don't have a method. I simply >> but I I I don't have a method. I simply maybe instinctively maybe instinctively maybe instinctively >> breathe in slowly, breathe out fast and >> breathe in slowly, breathe out fast and >> breathe in slowly, breathe out fast and long. That's how I long. That's how I long. That's how I >> Well, maybe it's breathe in fast. Yeah. >> Well, maybe it's breathe in fast. Yeah. >> Well, maybe it's breathe in fast. Yeah. I breathe in fast, slow, fast in, and I breathe in fast, slow, fast in, and I breathe in fast, slow, fast in, and then long and slow out. then long and slow out. then long and slow out. >> Yeah. Um and that's >> Yeah. Um and that's >> Yeah. Um and that's just very quickly stabilizes my mindset, just very quickly stabilizes my mindset, just very quickly stabilizes my mindset, takes me out of any sort of takes me out of any sort of takes me out of any sort of >> fight or flight that may emerge.

25:00>> fight or flight that may emerge. >> fight or flight that may emerge. >> Yeah. >> Yeah. >> And I come grounded again. But are there >> And I come grounded again. But are there >> And I come grounded again. But are there different protocols different protocols different protocols in the water? What's what are the some in the water? What's what are the some in the water? What's what are the some of the methods that people deploy? of the methods that people deploy? of the methods that people deploy? >> Yeah, there are. And first of all, I >> Yeah, there are. And first of all, I >> Yeah, there are. And first of all, I should say that ocean plunging when the should say that ocean plunging when the should say that ocean plunging when the water is not completely calm, when the water is not completely calm, when the water is not completely calm, when the water's moving is very challenging. water's moving is very challenging. water's moving is very challenging. >> And I should say a lot of people say, >> And I should say a lot of people say, >> And I should say a lot of people say, well, you should start your cold therapy well, you should start your cold therapy well, you should start your cold therapy practice with a cold shower. I don't practice with a cold shower. I don't practice with a cold shower. I don't think so for three reasons. When you get think so for three reasons. When you get think so for three reasons. When you get into a cold shower, you're standing up into a cold shower, you're standing up into a cold shower, you're standing up first of all. So, you're vulnerable. The first of all. So, you're vulnerable. The first of all. So, you're vulnerable. The water um is often hard to adjust the water um is often hard to adjust the water um is often hard to adjust the temperature with. Number two, but most temperature with. Number two, but most temperature with. Number two, but most importantly, the water is moving importantly, the water is moving importantly, the water is moving unevenly over your warm body. unevenly over your warm body. unevenly over your warm body. >> Yes. And when you go into a, and I'm not >> Yes. And when you go into a, and I'm not >> Yes. And when you go into a, and I'm not discouraging this, but understand when discouraging this, but understand when discouraging this, but understand when you go into a cold shower experience, you go into a cold shower experience, you go into a cold shower experience, you're unable to reach that you're unable to reach that you're unable to reach that stabilization of the nervous system stabilization of the nervous system stabilization of the nervous system because the water is continually moving

26:00because the water is continually moving because the water is continually moving over your body, keeping you in a over your body, keeping you in a over your body, keeping you in a perpetual state of alertness, right? Um, perpetual state of alertness, right? Um, perpetual state of alertness, right? Um, so I will often hear cold plunge coaches so I will often hear cold plunge coaches so I will often hear cold plunge coaches say, "Well, start with a cold shower." say, "Well, start with a cold shower." say, "Well, start with a cold shower." It's like, no, it's actually harder. It's like, no, it's actually harder. It's like, no, it's actually harder. I would agree with that. I would agree with that. I would agree with that. >> One one protocol to start with is simply >> One one protocol to start with is simply >> One one protocol to start with is simply fill up a bowl with ice and water big fill up a bowl with ice and water big fill up a bowl with ice and water big enough to put your hands in and put your enough to put your hands in and put your enough to put your hands in and put your hands in and just breathe hands in and just breathe hands in and just breathe with both of your hands in an ice cold with both of your hands in an ice cold with both of your hands in an ice cold bowl of water. And when you can get up bowl of water. And when you can get up bowl of water. And when you can get up to two minutes doing this, do it with to two minutes doing this, do it with to two minutes doing this, do it with your feet. Try that. It's much harder your feet. Try that. It's much harder your feet. Try that. It's much harder than people think. than people think. than people think. >> Well, yeah. Because the extremities, >> Well, yeah. Because the extremities, >> Well, yeah. Because the extremities, even when you're in the water, that's even when you're in the water, that's even when you're in the water, that's where where where >> Yeah. And we talked about glaborous, >> Yeah. And we talked about glaborous, >> Yeah. And we talked about glaborous, relatively hairless skin, right? Our relatively hairless skin, right? Our relatively hairless skin, right? Our body is beautifully designed to body is beautifully designed to body is beautifully designed to thermorreulate here, soles of our feet, thermorreulate here, soles of our feet, thermorreulate here, soles of our feet, sides of our face. So if you're in the sides of our face. So if you're in the sides of our face. So if you're in the ocean or in a cold plunge and you're ocean or in a cold plunge and you're ocean or in a cold plunge and you're having trouble, it's too cold. Bring having trouble, it's too cold. Bring having trouble, it's too cold. Bring your hands out of the water. You'll your hands out of the water. You'll your hands out of the water. You'll immediately start warming up and then immediately start warming up and then immediately start warming up and then you can slowly bring them back in again

27:00you can slowly bring them back in again you can slowly bring them back in again when you're ready and it'll cool you off when you're ready and it'll cool you off when you're ready and it'll cool you off again and you flow forward. Yeah. So all again and you flow forward. Yeah. So all again and you flow forward. Yeah. So all that is to say that is to say that is to say in terms of protocols, um, begin with in terms of protocols, um, begin with in terms of protocols, um, begin with the ice bowl. the ice bowl. the ice bowl. Sure. Try a cold shower. Um, but um, Sure. Try a cold shower. Um, but um, Sure. Try a cold shower. Um, but um, back to protocols in the ocean. Let's back to protocols in the ocean. Let's back to protocols in the ocean. Let's let's pretend for a moment the ocean is let's pretend for a moment the ocean is let's pretend for a moment the ocean is calm or you're going into a a plunge calm or you're going into a a plunge calm or you're going into a a plunge unit like our five-star Viking vertical unit like our five-star Viking vertical unit like our five-star Viking vertical vessel, right? Looks like this, right? vessel, right? Looks like this, right? vessel, right? Looks like this, right? Built by the same factory as Yeti. Built by the same factory as Yeti. Built by the same factory as Yeti. Um, you step up to the cold, you Um, you step up to the cold, you Um, you step up to the cold, you immediately drop into the breath, immediately drop into the breath, immediately drop into the breath, lengthen the exhale, and there's two lengthen the exhale, and there's two lengthen the exhale, and there's two very powerful kinds of breathing which very powerful kinds of breathing which very powerful kinds of breathing which you can try in the cold. The first is you can try in the cold. The first is you can try in the cold. The first is humming. So you breathe in humming. So you breathe in humming. So you breathe in and then hum on the exhale. Then when you hum on the exhale, you can Then when you hum on the exhale, you can extend the exhale much longer. And extend the exhale much longer. And extend the exhale much longer. And you're generating 15 times more nitric you're generating 15 times more nitric you're generating 15 times more nitric oxide, the magic molecule that opens up oxide, the magic molecule that opens up oxide, the magic molecule that opens up your entire respiratory system on the

28:00your entire respiratory system on the your entire respiratory system on the I'm still gone. A single exhale. I'm I'm still gone. A single exhale. I'm I'm still gone. A single exhale. I'm still going. Or you can do uja ocean breath. Shout Or you can do uja ocean breath. Shout out to you yogis. Feels so good just doing it here. Right. So, so good just doing it here. Right. So, ocean uja breath or humming in the water ocean uja breath or humming in the water ocean uja breath or humming in the water is a brilliant way or two different ways is a brilliant way or two different ways is a brilliant way or two different ways to really focus the mind and bring your to really focus the mind and bring your to really focus the mind and bring your awareness to the power of your breath, awareness to the power of your breath, awareness to the power of your breath, specifically your exhale to keep you specifically your exhale to keep you specifically your exhale to keep you focused, grounded, your word. Love that. focused, grounded, your word. Love that. focused, grounded, your word. Love that. And present. Should people sprint into And present. Should people sprint into And present. Should people sprint into the water as fast as they can or get it the water as fast as they can or get it the water as fast as they can or get it over with or this morning you were over with or this morning you were over with or this morning you were talking about a gentle way to introduce talking about a gentle way to introduce talking about a gentle way to introduce yourself to the watering? yourself to the watering? yourself to the watering? >> Yes. >> Yes. >> If the water is moving and wavy, just >> If the water is moving and wavy, just >> If the water is moving and wavy, just get in there. get in there. get in there. >> Yeah. Because you're in you have no >> Yeah. Because you're in you have no >> Yeah. Because you're in you have no control over the ocean. control over the ocean. control over the ocean. >> Right. Just give yourself over to that. >> Right. Just give yourself over to that.

29:00>> Right. Just give yourself over to that. And that's what we did this morning. And that's what we did this morning. And that's what we did this morning. Like we ran in, we got up to our Like we ran in, we got up to our Like we ran in, we got up to our shoulders, we were bobbing, right? We shoulders, we were bobbing, right? We shoulders, we were bobbing, right? We were playing with our hands. Right. And were playing with our hands. Right. And were playing with our hands. Right. And it was so fun. We're chatting. it was so fun. We're chatting. it was so fun. We're chatting. >> Yeah. Right. Because that 30 seconds in, >> Yeah. Right. Because that 30 seconds in, >> Yeah. Right. Because that 30 seconds in, we're all kind of like, "Oh, all right. we're all kind of like, "Oh, all right. we're all kind of like, "Oh, all right. We got this. How's everybody doing We got this. How's everybody doing We got this. How's everybody doing today?" today?" today?" >> It was great. But so I was on the aisle >> It was great. But so I was on the aisle >> It was great. But so I was on the aisle of white in Shanklin uh three days ago. of white in Shanklin uh three days ago. of white in Shanklin uh three days ago. Um the ocean was completely still. It's Um the ocean was completely still. It's Um the ocean was completely still. It's a beautiful morning. Sun was out. a beautiful morning. Sun was out. a beautiful morning. Sun was out. Sunniest place in England, they say, is Sunniest place in England, they say, is Sunniest place in England, they say, is of White, which is a low bar. We all of White, which is a low bar. We all of White, which is a low bar. We all know. Um so I And it was low tide. So, I know. Um so I And it was low tide. So, I know. Um so I And it was low tide. So, I literally I I I I took everything off literally I I I I took everything off literally I I I I took everything off but my bathing suit and I just walked but my bathing suit and I just walked but my bathing suit and I just walked probably 100 yards out into the ocean at probably 100 yards out into the ocean at probably 100 yards out into the ocean at low tide and just enjoyed the feeling of low tide and just enjoyed the feeling of low tide and just enjoyed the feeling of my body gradually cooling off from my my body gradually cooling off from my my body gradually cooling off from my feet all the way up to my shoulders. And feet all the way up to my shoulders. And feet all the way up to my shoulders. And I got out there, I lowered down to my I got out there, I lowered down to my I got out there, I lowered down to my shoulders. I just sat and bobbed in that shoulders. I just sat and bobbed in that shoulders. I just sat and bobbed in that still water

30:00still water still water for two or three minutes for two or three minutes for two or three minutes and then I came back out. And I think an and then I came back out. And I think an and then I came back out. And I think an experienced coal plunger reads the room, experienced coal plunger reads the room, experienced coal plunger reads the room, if you will, like understand what the if you will, like understand what the if you will, like understand what the conditions are. And this is especially conditions are. And this is especially conditions are. And this is especially true with natural cold plungering, which true with natural cold plungering, which true with natural cold plungering, which again, the water's moving, river, again, the water's moving, river, again, the water's moving, river, stream, stream, stream, ocean. It's the most challenging of ocean. It's the most challenging of ocean. It's the most challenging of conditions. So, hats off to you and the conditions. So, hats off to you and the conditions. So, hats off to you and the mates mates mates >> for doing this. You'll find when you get >> for doing this. You'll find when you get >> for doing this. You'll find when you get into an actual like our Viking vessel, into an actual like our Viking vessel, into an actual like our Viking vessel, our vertical cold plunge. You're like, our vertical cold plunge. You're like, our vertical cold plunge. You're like, "Oh, it was easy." "Oh, it was easy." "Oh, it was easy." >> Well, I'm not convinced. >> Well, I'm not convinced. >> Well, I'm not convinced. The thing is about when it's a cho when The thing is about when it's a cho when The thing is about when it's a cho when the water is choppy, your brain is in the water is choppy, your brain is in the water is choppy, your brain is in survival mode. Yes. survival mode. Yes. survival mode. Yes. >> So, so which is interesting actually >> So, so which is interesting actually >> So, so which is interesting actually when it comes to the preparation because when it comes to the preparation because when it comes to the preparation because the preparation for the still water to the preparation for the still water to the preparation for the still water to prepare for the cold prepare for the cold prepare for the cold >> I wouldn't say I've developed mastery >> I wouldn't say I've developed mastery >> I wouldn't say I've developed mastery but I've developed some skill that but I've developed some skill that but I've developed some skill that brings comfort in the cold. brings comfort in the cold. brings comfort in the cold. >> But when it's particularly choppy uh you

31:00>> But when it's particularly choppy uh you >> But when it's particularly choppy uh you are focused on the safety of being in are focused on the safety of being in are focused on the safety of being in the ocean at potentially its wildest for the ocean at potentially its wildest for the ocean at potentially its wildest for its area where you live. And and again, its area where you live. And and again, its area where you live. And and again, I think for the culture that we've come I think for the culture that we've come I think for the culture that we've come from, I think is very different to what from, I think is very different to what from, I think is very different to what we're moving into now, but you know, we we're moving into now, but you know, we we're moving into now, but you know, we go as a men's group and people might go as a men's group and people might go as a men's group and people might assume there'll be some sort of bravado assume there'll be some sort of bravado assume there'll be some sort of bravado and it's like egging each other on to go and it's like egging each other on to go and it's like egging each other on to go into the wildest water. We don't into the wildest water. We don't into the wildest water. We don't actually have that as part of our actually have that as part of our actually have that as part of our culture. We we as our men's group, we culture. We we as our men's group, we culture. We we as our men's group, we are we want to get in. We want to are we want to get in. We want to are we want to get in. We want to experience what we want to experience. experience what we want to experience. experience what we want to experience. But there's no bro and don't chicken. But there's no bro and don't chicken. But there's no bro and don't chicken. You know, if your swimming ability You know, if your swimming ability You know, if your swimming ability is not at the level of the ocean, then is not at the level of the ocean, then is not at the level of the ocean, then it's foolish to put yourself at risk. it's foolish to put yourself at risk. it's foolish to put yourself at risk. And actually, as a brotherhood, we And actually, as a brotherhood, we And actually, as a brotherhood, we actually have a right of duty of care to actually have a right of duty of care to actually have a right of duty of care to make sure that people aren't make sure that people aren't make sure that people aren't >> doing it because they don't want to be >> doing it because they don't want to be >> doing it because they don't want to be left behind, left behind, left behind, >> you know. So there's no shame in one of >> you know. So there's no shame in one of >> you know. So there's no shame in one of the guys just lying in the start of the the guys just lying in the start of the the guys just lying in the start of the ocean finding a different way to expose

32:00ocean finding a different way to expose ocean finding a different way to expose themselves themselves themselves >> because when you're in that really >> because when you're in that really >> because when you're in that really choppy ocean, you have to pay and you choppy ocean, you have to pay and you choppy ocean, you have to pay and you know we've been in the ocean where know we've been in the ocean where know we've been in the ocean where there's wave after wave after wave and there's wave after wave after wave and there's wave after wave after wave and you haven't got time to think about the you haven't got time to think about the you haven't got time to think about the cold. The cold is the last of your cold. The cold is the last of your cold. The cold is the last of your worries. worries. worries. >> It's it's just like where am I in the >> It's it's just like where am I in the >> It's it's just like where am I in the ocean? ocean? ocean? >> Towering waves. >> Towering waves. >> Towering waves. >> Towering waves. So that only on that >> Towering waves. So that only on that >> Towering waves. So that only on that basis do I think that condition is basis do I think that condition is basis do I think that condition is easier because it takes your attention easier because it takes your attention easier because it takes your attention away from the cold. away from the cold. away from the cold. >> Whereas sometimes when it's perfectly >> Whereas sometimes when it's perfectly >> Whereas sometimes when it's perfectly still, there is nothing else to think still, there is nothing else to think still, there is nothing else to think about than the situation you find about than the situation you find about than the situation you find yourself in. yourself in. yourself in. >> I love this point. I hadn't thought of >> I love this point. I hadn't thought of >> I love this point. I hadn't thought of it that way, but that makes a lot of it that way, but that makes a lot of it that way, but that makes a lot of sense. Yeah, your mind is distracted by sense. Yeah, your mind is distracted by sense. Yeah, your mind is distracted by survival moves. survival moves. survival moves. >> And once you get through that initial >> And once you get through that initial >> And once you get through that initial cold shock, right, catakolamines doing cold shock, right, catakolamines doing cold shock, right, catakolamines doing their thing, whatever, you're just their thing, whatever, you're just their thing, whatever, you're just there. You're bobbing. You're staying there. You're bobbing. You're staying there. You're bobbing. You're staying above the waves. Yeah. And the most above the waves. Yeah. And the most above the waves. Yeah. And the most important protocol about cold therapy is important protocol about cold therapy is important protocol about cold therapy is to start low and go slow. Whether it's to start low and go slow. Whether it's to start low and go slow. Whether it's the ocean, whether it's hands in the the ocean, whether it's hands in the the ocean, whether it's hands in the bowl, whether it's a cold shower,

33:00bowl, whether it's a cold shower, bowl, whether it's a cold shower, whether it's a, you know, a vessel that whether it's a, you know, a vessel that whether it's a, you know, a vessel that you're using, a plunge unit. Um, start you're using, a plunge unit. Um, start you're using, a plunge unit. Um, start low and go slow. And there is this uh low and go slow. And there is this uh low and go slow. And there is this uh actually two things. Social media actually two things. Social media actually two things. Social media makes the cold therapy experience about makes the cold therapy experience about makes the cold therapy experience about bravado. bravado. bravado. >> About ice cubes, about the actual moment >> About ice cubes, about the actual moment >> About ice cubes, about the actual moment when one well muscled body thrusts when one well muscled body thrusts when one well muscled body thrusts itself into the cold. itself into the cold. itself into the cold. >> Yeah. >> Yeah. >> Beats its chest and then we're on to the >> Beats its chest and then we're on to the >> Beats its chest and then we're on to the next clip or real or story. when in fact next clip or real or story. when in fact next clip or real or story. when in fact the magic is in the approach, the magic is in the approach, the magic is in the approach, in the contemplative nature of the in the contemplative nature of the in the contemplative nature of the immersive experience and in the warming immersive experience and in the warming immersive experience and in the warming up after. up after. up after. >> Just a quick reminder to get your >> Just a quick reminder to get your >> Just a quick reminder to get your tickets for the health optimization tickets for the health optimization tickets for the health optimization summit happening in London on September summit happening in London on September summit happening in London on September the 13th and 14th. With over 35 the 13th and 14th. With over 35 the 13th and 14th. With over 35 worldclass speakers, including Barbara worldclass speakers, including Barbara worldclass speakers, including Barbara O'Neal, Dr. Josh Axe, Dr. Ronda Wright,

34:00O'Neal, Dr. Josh Axe, Dr. Ronda Wright, O'Neal, Dr. Josh Axe, Dr. Ronda Wright, and Ben Greenfield, it's the ultimate and Ben Greenfield, it's the ultimate and Ben Greenfield, it's the ultimate event for anyone serious about upgrading event for anyone serious about upgrading event for anyone serious about upgrading their health and performance. Tickets their health and performance. Tickets their health and performance. Tickets are selling fast, so grab yours today are selling fast, so grab yours today are selling fast, so grab yours today and don't forget to use the discount and don't forget to use the discount and don't forget to use the discount code elevate for 10% off at we code elevate for 10% off at we code elevate for 10% off at we areelevate.org/halthsummit. areelevate.org/halthsummit. areelevate.org/halthsummit. Check the link in the description. Let's Check the link in the description. Let's Check the link in the description. Let's get back to the conversation. get back to the conversation. get back to the conversation. >> You can't capture that 4-hour experience >> You can't capture that 4-hour experience >> You can't capture that 4-hour experience on an Instagram real or a Tik Tok video. on an Instagram real or a Tik Tok video. on an Instagram real or a Tik Tok video. Right. So, so much is lost in Right. So, so much is lost in Right. So, so much is lost in translation, you should say. translation, you should say. translation, you should say. >> And and you don't get it doesn't show >> And and you don't get it doesn't show >> And and you don't get it doesn't show that, oh man, I don't want to go in that, oh man, I don't want to go in that, oh man, I don't want to go in there today. Oh [ __ ] it's freaking there today. Oh [ __ ] it's freaking there today. Oh [ __ ] it's freaking cold. It doesn't show that reality is cold. It doesn't show that reality is cold. It doesn't show that reality is like the beating of the chest. You saw like the beating of the chest. You saw like the beating of the chest. You saw him 5 minutes ago cowering behind the I him 5 minutes ago cowering behind the I him 5 minutes ago cowering behind the I don't want to look. Oh look. Yeah. It's don't want to look. Oh look. Yeah. It's don't want to look. Oh look. Yeah. It's like complete falsity. And we were like complete falsity. And we were like complete falsity. And we were talking about this morning o over our talking about this morning o over our talking about this morning o over our coffee. It's just like the Instagram coffee. It's just like the Instagram coffee. It's just like the Instagram show reel. It doesn't talk about the show reel. It doesn't talk about the show reel. It doesn't talk about the real strainous real strainous real strainous practice and the fears and the anxiety practice and the fears and the anxiety practice and the fears and the anxiety that comes with these things. that comes with these things. that comes with these things. >> Let's be real about it. You know, like I >> Let's be real about it. You know, like I >> Let's be real about it. You know, like I mean I've made it sound like it's a mean I've made it sound like it's a mean I've made it sound like it's a breeze for me now. still a challenge but breeze for me now. still a challenge but breeze for me now. still a challenge but I I have a disproportionate waiting on

35:00I I have a disproportionate waiting on I I have a disproportionate waiting on the benefits now. the benefits now. the benefits now. >> Yeah. >> Yeah. >> You know the end of the process. >> You know the end of the process. >> You know the end of the process. >> Yes. And what you began by saying >> Yes. And what you began by saying >> Yes. And what you began by saying psychological resilience I think is the psychological resilience I think is the psychological resilience I think is the most powerful benefit of cold therapy most powerful benefit of cold therapy most powerful benefit of cold therapy specifically with regard to our seven specifically with regard to our seven specifically with regard to our seven diseases. diseases. diseases. >> I think you mentioned before. Yeah. But >> I think you mentioned before. Yeah. But >> I think you mentioned before. Yeah. But the other thing you flagged and we the other thing you flagged and we the other thing you flagged and we should highlight it again here is the should highlight it again here is the should highlight it again here is the more rapidly Dan you can use cold more rapidly Dan you can use cold more rapidly Dan you can use cold therapy to shift your nervous system therapy to shift your nervous system therapy to shift your nervous system from active alert sympathetic to calm from active alert sympathetic to calm from active alert sympathetic to calm parasympathetic is a measure of the parasympathetic is a measure of the parasympathetic is a measure of the power of the cold therapy as a protocol. power of the cold therapy as a protocol. power of the cold therapy as a protocol. And with practice, everyone who And with practice, everyone who And with practice, everyone who practices without fail will learn how to practices without fail will learn how to practices without fail will learn how to more uh quickly and efficiently more uh quickly and efficiently more uh quickly and efficiently rebalance their nervous system, which is rebalance their nervous system, which is rebalance their nervous system, which is an essential life skill, I would say, at an essential life skill, I would say, at an essential life skill, I would say, at this particular moment. Yeah, it's quite this particular moment. Yeah, it's quite this particular moment. Yeah, it's quite something. something. something. >> Yeah, I think my next challenge will >> Yeah, I think my next challenge will >> Yeah, I think my next challenge will actually be to apply it to that choppy actually be to apply it to that choppy actually be to apply it to that choppy water because that's where your brain water because that's where your brain water because that's where your brain your brain still goes. You can feel the

36:00your brain still goes. You can feel the your brain still goes. You can feel the the the energy shift and it's I always the the energy shift and it's I always the the energy shift and it's I always have to it takes me a little longer then have to it takes me a little longer then have to it takes me a little longer then to remind myself to remind myself to remind myself >> ground your breath because partly like >> ground your breath because partly like >> ground your breath because partly like the the wave is like I I don't want to the the wave is like I I don't want to the the wave is like I I don't want to be inhaling the whale be inhaling the whale be inhaling the whale >> as the ocean is a patterned creature >> as the ocean is a patterned creature >> as the ocean is a patterned creature >> so it feels like sometimes it's choppy >> so it feels like sometimes it's choppy >> so it feels like sometimes it's choppy right so depending on the conditions but right so depending on the conditions but right so depending on the conditions but if if you if you can sense the patterns if if you if you can sense the patterns if if you if you can sense the patterns >> that's right you for yeah you you match >> that's right you for yeah you you match >> that's right you for yeah you you match and mirror the wave and mirror the wave and mirror the wave >> you breathe with the ocean Yes. >> you breathe with the ocean Yes. >> you breathe with the ocean Yes. >> Which then is like you're in >> Which then is like you're in >> Which then is like you're in conversation conversation conversation >> with this most powerful force, this most >> with this most powerful force, this most >> with this most powerful force, this most elemental person. And that is a whole elemental person. And that is a whole elemental person. And that is a whole other level of like existential magic. other level of like existential magic. other level of like existential magic. >> Yes. >> Yes. >> As you're muttering your incantations. >> As you're muttering your incantations. >> As you're muttering your incantations. >> Yes. There are times where you think the >> Yes. There are times where you think the >> Yes. There are times where you think the ocean is telling us you're being selfish ocean is telling us you're being selfish ocean is telling us you're being selfish today. Get out. today. Get out. today. Get out. >> Yes. >> Yes. >> It's my time. >> It's my time. >> It's my time. >> Yeah. It's my time. >> Yeah. It's my time. >> Yeah. It's my time. >> Get out. >> Get out. >> Get out. >> Right. I'm busy here, you puny humans. >> Right. I'm busy here, you puny humans. >> Right. I'm busy here, you puny humans. >> Yeah. Wander wander off. Yeah. It's so >> Yeah. Wander wander off. Yeah. It's so >> Yeah. Wander wander off. Yeah. It's so It's so good. And um the other thing I It's so good. And um the other thing I It's so good. And um the other thing I was thinking um before we started was thinking um before we started was thinking um before we started talking about social media. So there is

37:00talking about social media. So there is talking about social media. So there is this kind of um raging debate I would this kind of um raging debate I would this kind of um raging debate I would say in the culture right now about the say in the culture right now about the say in the culture right now about the relative benefits of cold therapy. Um relative benefits of cold therapy. Um relative benefits of cold therapy. Um it's actually bad for you. Oh it's bad it's actually bad for you. Oh it's bad it's actually bad for you. Oh it's bad for women. Oh it's bad for women in for women. Oh it's bad for women in for women. Oh it's bad for women in parameopause. So it's and again I don't parameopause. So it's and again I don't parameopause. So it's and again I don't want to minimize the contra indications want to minimize the contra indications want to minimize the contra indications right those are real epilepsy asthma right those are real epilepsy asthma right those are real epilepsy asthma heart disease pregnancy um if you're heart disease pregnancy um if you're heart disease pregnancy um if you're feeling sick right diseased for real feeling sick right diseased for real feeling sick right diseased for real like don't go in the cold because it's a like don't go in the cold because it's a like don't go in the cold because it's a it's a stressor and we should say here it's a stressor and we should say here it's a stressor and we should say here we should invoke my favorite biological we should invoke my favorite biological we should invoke my favorite biological concept hormmesis hormesis the cold is a concept hormmesis hormesis the cold is a concept hormmesis hormesis the cold is a hormetic protocol and in our Nordic flow hormetic protocol and in our Nordic flow hormetic protocol and in our Nordic flow breath work ecosystem we refer to cold breath work ecosystem we refer to cold breath work ecosystem we refer to cold therapy breathing as horm Hermetic therapy breathing as horm Hermetic therapy breathing as horm Hermetic breathing. What is hormmesis? Voluntary breathing. What is hormmesis? Voluntary breathing. What is hormmesis? Voluntary stress as opposed to the chronic kind stress as opposed to the chronic kind stress as opposed to the chronic kind distress we all experience all the time. distress we all experience all the time. distress we all experience all the time. Um hormesis is voluntary stress Um hormesis is voluntary stress Um hormesis is voluntary stress sometimes called u eu stress regularly

38:00sometimes called u eu stress regularly sometimes called u eu stress regularly applied as with the cold in a titrated applied as with the cold in a titrated applied as with the cold in a titrated measurable dose as with the cold. It's measurable dose as with the cold. It's measurable dose as with the cold. It's this temperature. It's this length of this temperature. It's this length of this temperature. It's this length of time. It's these conditions. um time. It's these conditions. um time. It's these conditions. um voluntary stress regularly applied in voluntary stress regularly applied in voluntary stress regularly applied in titrated measurable doses with recovery. titrated measurable doses with recovery. titrated measurable doses with recovery. We come out, we warm up the body, we go We come out, we warm up the body, we go We come out, we warm up the body, we go about our day, we don't do it again about our day, we don't do it again about our day, we don't do it again until maybe tomorrow, the next day. And until maybe tomorrow, the next day. And until maybe tomorrow, the next day. And all of that hormetic flow is about all of that hormetic flow is about all of that hormetic flow is about building resilience of mind and body and building resilience of mind and body and building resilience of mind and body and spirits. So we enlist the cold as a spirits. So we enlist the cold as a spirits. So we enlist the cold as a hostile environment, as a teacher, as a hostile environment, as a teacher, as a hostile environment, as a teacher, as a diagnostic tool. the cold becomes our diagnostic tool. the cold becomes our diagnostic tool. the cold becomes our best friend in terms of optimizing our best friend in terms of optimizing our best friend in terms of optimizing our own experience as a human on this planet own experience as a human on this planet own experience as a human on this planet in this very strange moment. in this very strange moment. in this very strange moment. >> I'd like to kind of explore the truth >> I'd like to kind of explore the truth >> I'd like to kind of explore the truth around what the evidence and around what the evidence and around what the evidence and experiential data says around cold for experiential data says around cold for experiential data says around cold for the immune system because you mentioned the immune system because you mentioned the immune system because you mentioned the point around sickness and the point around sickness and the point around sickness and >> I've had my own experiences on that >> I've had my own experiences on that >> I've had my own experiences on that basis which has been very interesting. basis which has been very interesting. basis which has been very interesting. So if I've had say like a light coldlike

39:00So if I've had say like a light coldlike So if I've had say like a light coldlike experience in the same way that that experience in the same way that that experience in the same way that that wouldn't prevent me from going to the wouldn't prevent me from going to the wouldn't prevent me from going to the gym. Although when I do go to the gym gym. Although when I do go to the gym gym. Although when I do go to the gym under those conditions I moderate it. I under those conditions I moderate it. I under those conditions I moderate it. I don't I don't put myself into excess don't I don't put myself into excess don't I don't put myself into excess heart rate. It's very light. heart rate. It's very light. heart rate. It's very light. >> Usually go to more cardiobased just to >> Usually go to more cardiobased just to >> Usually go to more cardiobased just to get a bit more breath into my body, a get a bit more breath into my body, a get a bit more breath into my body, a bit of movement. I don't go and hit the bit of movement. I don't go and hit the bit of movement. I don't go and hit the squat rack or the squat rack or the squat rack or the >> deadlifts under those conditions. So >> deadlifts under those conditions. So >> deadlifts under those conditions. So similarly, I might have like a light similarly, I might have like a light similarly, I might have like a light cold exposure. If I've been really cold exposure. If I've been really cold exposure. If I've been really riddled and I'm feeling absolutely riddled and I'm feeling absolutely riddled and I'm feeling absolutely zonked, my body, even though my buds are zonked, my body, even though my buds are zonked, my body, even though my buds are my friends are going to the the cold, my friends are going to the the cold, my friends are going to the the cold, I'm like, "Boys, I'm sick this one out." I'm like, "Boys, I'm sick this one out." I'm like, "Boys, I'm sick this one out." There's that in you can sense in your There's that in you can sense in your There's that in you can sense in your body. There's part of me that goes, "Oh, body. There's part of me that goes, "Oh, body. There's part of me that goes, "Oh, it's going to boost your immune system. it's going to boost your immune system. it's going to boost your immune system. It's going to make you feel better." And It's going to make you feel better." And It's going to make you feel better." And it might make me momentarily feel it might make me momentarily feel it might make me momentarily feel because of that present moment like it because of that present moment like it because of that present moment like it takes you away from the ill the sense of takes you away from the ill the sense of takes you away from the ill the sense of being unwell being unwell being unwell >> but there's that internal awareness that >> but there's that internal awareness that >> but there's that internal awareness that says it ain't going to help you today. says it ain't going to help you today. says it ain't going to help you today. >> What what is but what does the evidence >> What what is but what does the evidence >> What what is but what does the evidence really say about

40:00really say about really say about >> Yeah, that's a great question. I think >> Yeah, that's a great question. I think >> Yeah, that's a great question. I think the evidence is inconclusive actually. the evidence is inconclusive actually. the evidence is inconclusive actually. >> Okay. However, my general two rules of >> Okay. However, my general two rules of >> Okay. However, my general two rules of thumb. thumb. thumb. If your body temperature feels off, If your body temperature feels off, If your body temperature feels off, don't stress it out don't stress it out don't stress it out >> by going into a situation where you're >> by going into a situation where you're >> by going into a situation where you're going to immerse yourself in a hostile going to immerse yourself in a hostile going to immerse yourself in a hostile environment. environment. environment. >> Yeah. >> Yeah. >> So, that could be a slight fever. That >> So, that could be a slight fever. That >> So, that could be a slight fever. That could be could be could be you'll know if you if you're in tune you'll know if you if you're in tune you'll know if you if you're in tune with your body and your mind, you'll with your body and your mind, you'll with your body and your mind, you'll know. The other thing is inflammation. know. The other thing is inflammation. know. The other thing is inflammation. Like if you feel creaky, achy, joints Like if you feel creaky, achy, joints Like if you feel creaky, achy, joints are a little sore, you're just not are a little sore, you're just not are a little sore, you're just not flowing at maximum, you know, or regular flowing at maximum, you know, or regular flowing at maximum, you know, or regular sort of daily capacity, don't go in the sort of daily capacity, don't go in the sort of daily capacity, don't go in the cold, right? Because it is a stressor. cold, right? Because it is a stressor. cold, right? Because it is a stressor. >> Yes. That said, I would say the aches >> Yes. That said, I would say the aches >> Yes. That said, I would say the aches from the gym, wow, like transformative. from the gym, wow, like transformative. from the gym, wow, like transformative. So if I've had a heavy session the day So if I've had a heavy session the day So if I've had a heavy session the day before, and I I do typically train on a before, and I I do typically train on a before, and I I do typically train on a Thursday. In fact, I even try and train Thursday. In fact, I even try and train Thursday. In fact, I even try and train on a Friday before getting in into the on a Friday before getting in into the on a Friday before getting in into the gym. So, didn't do it this morning. We

41:00gym. So, didn't do it this morning. We gym. So, didn't do it this morning. We obviously had a guest in the house, obviously had a guest in the house, obviously had a guest in the house, >> but I would normally go and do a a short >> but I would normally go and do a a short >> but I would normally go and do a a short workout and then Oh, it's so good. Like workout and then Oh, it's so good. Like workout and then Oh, it's so good. Like the immediate benefit that it the the the immediate benefit that it the the the immediate benefit that it the the the it can't describe how the relief you the it can't describe how the relief you the it can't describe how the relief you get from the soreness. So, the tightness get from the soreness. So, the tightness get from the soreness. So, the tightness that comes from physical exercise. Yes. that comes from physical exercise. Yes. that comes from physical exercise. Yes. Unbelievable. Unbelievable. Unbelievable. >> Yes. And all right, this is good. Let's >> Yes. And all right, this is good. Let's >> Yes. And all right, this is good. Let's complicate our thinking here. Um because complicate our thinking here. Um because complicate our thinking here. Um because I'm so glad you brought this up. So when I'm so glad you brought this up. So when I'm so glad you brought this up. So when I say um inflamed or achy, I'm talking I say um inflamed or achy, I'm talking I say um inflamed or achy, I'm talking about kind of the achy that about kind of the achy that about kind of the achy that >> Exactly. I wanted to clarify that. >> Exactly. I wanted to clarify that. >> Exactly. I wanted to clarify that. >> However, >> However, >> However, >> there's um a new line of scientific >> there's um a new line of scientific >> there's um a new line of scientific thinking, again, inconclusive, but I thinking, again, inconclusive, but I thinking, again, inconclusive, but I think perhaps conclusive enough that um think perhaps conclusive enough that um think perhaps conclusive enough that um instead of doing a cold therapy session instead of doing a cold therapy session instead of doing a cold therapy session after a workout, specifically a strength after a workout, specifically a strength after a workout, specifically a strength training workout, lifting heavy weights training workout, lifting heavy weights training workout, lifting heavy weights in the gym, right? You want to precool in the gym, right? You want to precool in the gym, right? You want to precool >> oh wow >> oh wow >> oh wow >> your workout because >> your workout because >> your workout because >> wow >> wow >> wow >> as you just said the cold acts on >> as you just said the cold acts on >> as you just said the cold acts on inflammation in a very powerful way.

42:00inflammation in a very powerful way. inflammation in a very powerful way. >> So if you go to the gym and you lift >> So if you go to the gym and you lift >> So if you go to the gym and you lift heavy weights for the purpose of heavy weights for the purpose of heavy weights for the purpose of hypertrophy of growing your muscle mass hypertrophy of growing your muscle mass hypertrophy of growing your muscle mass and then you immediately get into a cold and then you immediately get into a cold and then you immediately get into a cold plunge you're taking away the benefits plunge you're taking away the benefits plunge you're taking away the benefits of that inflammation. of that inflammation. of that inflammation. >> If I'm so skinny all the time >> If I'm so skinny all the time >> If I'm so skinny all the time >> well next time I see you now you're >> well next time I see you now you're >> well next time I see you now you're going to be like a monster. going to be like a monster. going to be like a monster. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> So it it depends on your goals. But I >> So it it depends on your goals. But I >> So it it depends on your goals. But I started precooling my workouts by going started precooling my workouts by going started precooling my workouts by going into the cold plunge almost first thing into the cold plunge almost first thing into the cold plunge almost first thing in the morning when I wake up. Like I'll in the morning when I wake up. Like I'll in the morning when I wake up. Like I'll wake up, I'll wander down onto the deck, wake up, I'll wander down onto the deck, wake up, I'll wander down onto the deck, I'll do a little bit of uh breathing, a I'll do a little bit of uh breathing, a I'll do a little bit of uh breathing, a little bit of sort of chiong movement, little bit of sort of chiong movement, little bit of sort of chiong movement, and then I'll go into the cold plunge and then I'll go into the cold plunge and then I'll go into the cold plunge and then I come back inside and start my and then I come back inside and start my and then I come back inside and start my stretching and sort of breathing stretching and sort of breathing stretching and sort of breathing routine. And then I'll go to the gym and routine. And then I'll go to the gym and routine. And then I'll go to the gym and lift heavy weights or go for a run or go lift heavy weights or go for a run or go lift heavy weights or go for a run or go for a swim. And I will tell you, I was for a swim. And I will tell you, I was for a swim. And I will tell you, I was skeptical, right? But I will tell you, skeptical, right? But I will tell you, skeptical, right? But I will tell you, my mind is sharper. My body is more my mind is sharper. My body is more my mind is sharper. My body is more ready to drop in. ready to drop in. ready to drop in. >> Wow. >> Wow. >> After the cooling >> After the cooling >> After the cooling >> prior to the workout and I'm a little

43:00>> prior to the workout and I'm a little >> prior to the workout and I'm a little bigger um because I've been hitting the bigger um because I've been hitting the bigger um because I've been hitting the strength um all winter. And um yeah, strength um all winter. And um yeah, strength um all winter. And um yeah, this is a really important misconception this is a really important misconception this is a really important misconception I think. I think. I think. >> Wow. >> Wow. >> About cold plunging. And my first >> About cold plunging. And my first >> About cold plunging. And my first reaction was like, "No, I'm not going to reaction was like, "No, I'm not going to reaction was like, "No, I'm not going to get cold before I work out cuz I'm going get cold before I work out cuz I'm going get cold before I work out cuz I'm going to be cold." Your body warms up very to be cold." Your body warms up very to be cold." Your body warms up very fast. fast. fast. >> Oh, yeah. >> Oh, yeah. >> Oh, yeah. >> Yeah. And then you go into it and you're >> Yeah. And then you go into it and you're >> Yeah. And then you go into it and you're in the gym, you're like, "Oh, I'm a in the gym, you're like, "Oh, I'm a in the gym, you're like, "Oh, I'm a beast." beast." beast." >> I'm so into trying that. Yes. Yes. So, I >> I'm so into trying that. Yes. Yes. So, I >> I'm so into trying that. Yes. Yes. So, I almost now I now want to play with almost now I now want to play with almost now I now want to play with starting with a cold, doing my workout, starting with a cold, doing my workout, starting with a cold, doing my workout, and then actually getting into the and then actually getting into the and then actually getting into the sauna. sauna. sauna. >> Yes. >> Yes. >> Afterwards. So, I've gone from extreme >> Afterwards. So, I've gone from extreme >> Afterwards. So, I've gone from extreme to extreme. to extreme. to extreme. >> Yes. and and getting into that expansive >> Yes. and and getting into that expansive >> Yes. and and getting into that expansive energy that comes with what I've energy that comes with what I've energy that comes with what I've experienced differently in in the sauna. experienced differently in in the sauna. experienced differently in in the sauna. >> Yeah, I love that. And the other thing >> Yeah, I love that. And the other thing >> Yeah, I love that. And the other thing we haven't touched on yet, but we should we haven't touched on yet, but we should we haven't touched on yet, but we should mention here is what's called brown fat. mention here is what's called brown fat. mention here is what's called brown fat. So brown fat, all babies are born with So brown fat, all babies are born with So brown fat, all babies are born with it. We lose it if we don't use it over it. We lose it if we don't use it over it. We lose it if we don't use it over the course of our lives. Typically brown the course of our lives. Typically brown the course of our lives. Typically brown fat stored in kind of the neck, scapula, fat stored in kind of the neck, scapula, fat stored in kind of the neck, scapula, shoulders, intercostal muscles between shoulders, intercostal muscles between shoulders, intercostal muscles between the ribs. And brown fat is mitochondria

44:00the ribs. And brown fat is mitochondria the ribs. And brown fat is mitochondria rich fat as opposed to the white fat rich fat as opposed to the white fat rich fat as opposed to the white fat which is sort of keeps us warm but most which is sort of keeps us warm but most which is sort of keeps us warm but most of us have too much of. of us have too much of. of us have too much of. >> Tell us about mitochondria. >> Tell us about mitochondria. >> Tell us about mitochondria. >> Yeah. So mitochondria are the energy >> Yeah. So mitochondria are the energy >> Yeah. So mitochondria are the energy centers of the cells. They generate ATP, centers of the cells. They generate ATP, centers of the cells. They generate ATP, right? Adenazine adenazine triphosphate, right? Adenazine adenazine triphosphate, right? Adenazine adenazine triphosphate, which is literally the energy that which is literally the energy that which is literally the energy that drives the 50 trillion cells in our drives the 50 trillion cells in our drives the 50 trillion cells in our bodies, right? Along with the electrical bodies, right? Along with the electrical bodies, right? Along with the electrical the electromagnetic conversations that the electromagnetic conversations that the electromagnetic conversations that happen, right? So um when we go into the happen, right? So um when we go into the happen, right? So um when we go into the cold regularly, shout out to Dr. Susanna cold regularly, shout out to Dr. Susanna cold regularly, shout out to Dr. Susanna Soberg in Denmark who literally wrote Soberg in Denmark who literally wrote Soberg in Denmark who literally wrote the book about brown fat. the book about brown fat. the book about brown fat. um when we go into the cold regularly, um when we go into the cold regularly, um when we go into the cold regularly, we're actually calling on that we're actually calling on that we're actually calling on that mitochondria rich brown fat to warm us mitochondria rich brown fat to warm us mitochondria rich brown fat to warm us up. And the science seems to suggest now up. And the science seems to suggest now up. And the science seems to suggest now that we can actually over time lean that we can actually over time lean that we can actually over time lean ourselves up by replacing the white fat ourselves up by replacing the white fat ourselves up by replacing the white fat in our bodies with mitochondria rich in our bodies with mitochondria rich in our bodies with mitochondria rich brown fat over time. It's quite brown fat over time. It's quite brown fat over time. It's quite something. And we teach in our advanced something. And we teach in our advanced something. And we teach in our advanced Nordic adventures outside. We'll go into

45:00Nordic adventures outside. We'll go into Nordic adventures outside. We'll go into a cold lake. We'll come out. We'll a cold lake. We'll come out. We'll a cold lake. We'll come out. We'll literally warm up our bodies with power literally warm up our bodies with power literally warm up our bodies with power breathing, calling on that brown fat in breathing, calling on that brown fat in breathing, calling on that brown fat in our bodies to deliver that energy in our bodies to deliver that energy in our bodies to deliver that energy in this cold environment to to warm us and this cold environment to to warm us and this cold environment to to warm us and keep us warm before we begin moving. keep us warm before we begin moving. keep us warm before we begin moving. It's amazing. It's amazing. It's amazing. >> Wow. >> Wow. >> Yeah, it's incredible. So, yeah, for >> Yeah, it's incredible. So, yeah, for >> Yeah, it's incredible. So, yeah, for those who aren't familiar with Brown those who aren't familiar with Brown those who aren't familiar with Brown Fat, Susanna Sober's work, uh she goes Fat, Susanna Sober's work, uh she goes Fat, Susanna Sober's work, uh she goes by the thermalist on the Substack, I by the thermalist on the Substack, I by the thermalist on the Substack, I believe. Um she's quite something. Dr. believe. Um she's quite something. Dr. believe. Um she's quite something. Dr. Huberman has had her on. Um she's the Huberman has had her on. Um she's the Huberman has had her on. Um she's the one by the way who uh Huberman coined one by the way who uh Huberman coined one by the way who uh Huberman coined the term the soberg principle. If you do the term the soberg principle. If you do the term the soberg principle. If you do hot and cold together, sauna, cold hot and cold together, sauna, cold hot and cold together, sauna, cold plunge together, always end with cold plunge together, always end with cold plunge together, always end with cold instead of hot. instead of hot. instead of hot. >> Okay. >> Okay. >> Okay. >> That's the Soberg principle because our >> That's the Soberg principle because our >> That's the Soberg principle because our bodies are more happy sort of warming up bodies are more happy sort of warming up bodies are more happy sort of warming up >> than cooling down. >> than cooling down. >> than cooling down. >> Yeah. Very interesting. >> Yeah. Very interesting. >> Yeah. Very interesting. >> Wow. >> Wow. >> So here's another here's another really >> So here's another here's another really >> So here's another here's another really interesting emerging conversation. If interesting emerging conversation. If interesting emerging conversation. If those familiar with Peter, Dr. Peter those familiar with Peter, Dr. Peter those familiar with Peter, Dr. Peter Lavine's work on somatic trauma release.

46:00Lavine's work on somatic trauma release. Lavine's work on somatic trauma release. Um, we do a lot of talk therapy. You may Um, we do a lot of talk therapy. You may Um, we do a lot of talk therapy. You may have noticed in the west, right? Lie on have noticed in the west, right? Lie on have noticed in the west, right? Lie on the couch. Tell me what's going on, Dan. the couch. Tell me what's going on, Dan. the couch. Tell me what's going on, Dan. We're going to talk through it. Right? We're going to talk through it. Right? We're going to talk through it. Right? What what seems to be the case is if you What what seems to be the case is if you What what seems to be the case is if you adopt a regular cold plunge protocol and adopt a regular cold plunge protocol and adopt a regular cold plunge protocol and you gradually challenge yourself, lower you gradually challenge yourself, lower you gradually challenge yourself, lower the temperature, lengthen the duration the temperature, lengthen the duration the temperature, lengthen the duration of time in the cold, you can begin to of time in the cold, you can begin to of time in the cold, you can begin to perhaps call out and release physical perhaps call out and release physical perhaps call out and release physical trauma that's stored in the body, often trauma that's stored in the body, often trauma that's stored in the body, often long term, by the shivering mechanism long term, by the shivering mechanism long term, by the shivering mechanism that is induced by cold water immersion. that is induced by cold water immersion. that is induced by cold water immersion. Now again, emerging science on this Now again, emerging science on this Now again, emerging science on this inconclusive. I'm hypothesizing here, inconclusive. I'm hypothesizing here, inconclusive. I'm hypothesizing here, but there's a there's a guy um in the but there's a there's a guy um in the but there's a there's a guy um in the states um in Arizona, Dr. Thomas Sager. states um in Arizona, Dr. Thomas Sager. states um in Arizona, Dr. Thomas Sager. He's the founder of the Morasco Forge He's the founder of the Morasco Forge He's the founder of the Morasco Forge cold plunge. It's the most high-end cold plunge. It's the most high-end cold plunge. It's the most high-end expensive. It makes its own ice. It's expensive. It makes its own ice. It's expensive. It makes its own ice. It's amazing. Um, and he and I were just amazing. Um, and he and I were just amazing. Um, and he and I were just having this conversation a few months having this conversation a few months having this conversation a few months ago, and he is convinced more and more,

47:00ago, and he is convinced more and more, ago, and he is convinced more and more, I think, that not only does cold I think, that not only does cold I think, that not only does cold plunging increase your testosterone plunging increase your testosterone plunging increase your testosterone levels for men and for women, not only levels for men and for women, not only levels for men and for women, not only does uh cold plunge therapy improve your does uh cold plunge therapy improve your does uh cold plunge therapy improve your sex life and your love life because it sex life and your love life because it sex life and your love life because it generates oxytocin, dopamine, the cuddle generates oxytocin, dopamine, the cuddle generates oxytocin, dopamine, the cuddle drug, etc., bring couples together in drug, etc., bring couples together in drug, etc., bring couples together in the cold, but that cold plunging could the cold, but that cold plunging could the cold, but that cold plunging could actually help release somatic trauma in actually help release somatic trauma in actually help release somatic trauma in a way the talk therapy simply cannot. a way the talk therapy simply cannot. a way the talk therapy simply cannot. And that I think is fascinating, And that I think is fascinating, And that I think is fascinating, especially given all the conversation especially given all the conversation especially given all the conversation about trauma, about anxiety, about about trauma, about anxiety, about about trauma, about anxiety, about chronic stress, about mental breakdown chronic stress, about mental breakdown chronic stress, about mental breakdown that we're seeing out there in the that we're seeing out there in the that we're seeing out there in the culture. Perhaps a regular cold therapy culture. Perhaps a regular cold therapy culture. Perhaps a regular cold therapy practice, again, 5 minutes a day could practice, again, 5 minutes a day could practice, again, 5 minutes a day could help. help. help. >> Even experientially for me, we go on a >> Even experientially for me, we go on a >> Even experientially for me, we go on a Friday. That's our routine time. Most Friday. That's our routine time. Most Friday. That's our routine time. Most people who watch this show know I work people who watch this show know I work people who watch this show know I work very hard, crammed five days into four, very hard, crammed five days into four, very hard, crammed five days into four, you know, Monday to Friday. Yeah. you know, Monday to Friday. Yeah. you know, Monday to Friday. Yeah. >> Come Friday,

48:00>> Come Friday, >> Come Friday, >> there is a degree of fatigue that I'm >> there is a degree of fatigue that I'm >> there is a degree of fatigue that I'm starting to feel into my starting to feel into my starting to feel into my >> mind, body, emotions, >> mind, body, emotions, >> mind, body, emotions, >> once I come out of the war, it's it's >> once I come out of the war, it's it's >> once I come out of the war, it's it's game on again. It's I'm back and it game on again. It's I'm back and it game on again. It's I'm back and it gives me that extra day and it's gives me that extra day and it's gives me that extra day and it's >> it gives me a full day productivity. >> it gives me a full day productivity. >> it gives me a full day productivity. Whereas Friday mornings I used to save Whereas Friday mornings I used to save Whereas Friday mornings I used to save it for admin because my creative it for admin because my creative it for admin because my creative faculties would be limited. faculties would be limited. faculties would be limited. >> I would you is all the things I've put >> I would you is all the things I've put >> I would you is all the things I've put off the week. off the week. off the week. >> But now >> But now >> But now my productivity on a Friday is elevated my productivity on a Friday is elevated my productivity on a Friday is elevated by this morning experience. by this morning experience. by this morning experience. >> So it gives me the final day of the week >> So it gives me the final day of the week >> So it gives me the final day of the week back. And for some of those pe you know back. And for some of those pe you know back. And for some of those pe you know I'm very much productivity performance I'm very much productivity performance I'm very much productivity performance driven. So Friday, like losing a Friday driven. So Friday, like losing a Friday driven. So Friday, like losing a Friday because I'm tired is is is not a is not because I'm tired is is is not a is not because I'm tired is is is not a is not an acceptable outcome. So having the an acceptable outcome. So having the an acceptable outcome. So having the ability to go through this experience, ability to go through this experience, ability to go through this experience, recharge my body, mind, spirit, soul, recharge my body, mind, spirit, soul, recharge my body, mind, spirit, soul, emotions emotions emotions from a productivity stamp standpoint has

49:00from a productivity stamp standpoint has from a productivity stamp standpoint has been incredible. been incredible. been incredible. >> But it also has removed that sometimes >> But it also has removed that sometimes >> But it also has removed that sometimes background latent background latent background latent anxiety that would have built up through anxiety that would have built up through anxiety that would have built up through the week. So, and the work that I do, as the week. So, and the work that I do, as the week. So, and the work that I do, as our audience, core audience know, is our audience, core audience know, is our audience, core audience know, is engaging with where the world is at. engaging with where the world is at. engaging with where the world is at. >> And many of these seven diseases that >> And many of these seven diseases that >> And many of these seven diseases that we've talked about are a function of we've talked about are a function of we've talked about are a function of that. But I'm grappling as well with the that. But I'm grappling as well with the that. But I'm grappling as well with the news stories, the constant moral news stories, the constant moral news stories, the constant moral outrage, the polarization and outrage, the polarization and outrage, the polarization and tribalization of society, seeing this tribalization of society, seeing this tribalization of society, seeing this fracturing of humankind, absorbing that fracturing of humankind, absorbing that fracturing of humankind, absorbing that almost empathetic, you know, empathic, almost empathetic, you know, empathic, almost empathetic, you know, empathic, you know, just really grinding into this you know, just really grinding into this you know, just really grinding into this world, world, world, >> taking it all in, processing it, trying >> taking it all in, processing it, trying >> taking it all in, processing it, trying to make sense of it. So when I get into to make sense of it. So when I get into to make sense of it. So when I get into the water, it's it's a visceral release the water, it's it's a visceral release the water, it's it's a visceral release >> of all of that to the point I think I >> of all of that to the point I think I >> of all of that to the point I think I need to do it more frequently. So the

50:00need to do it more frequently. So the need to do it more frequently. So the when we talk more about the different when we talk more about the different when we talk more about the different methods of cold plunging, I don't have a methods of cold plunging, I don't have a methods of cold plunging, I don't have a plunger in my garden yet. I do cold plunger in my garden yet. I do cold plunger in my garden yet. I do cold shower every day and I'll talk about my shower every day and I'll talk about my shower every day and I'll talk about my experience of that later. But I think experience of that later. But I think experience of that later. But I think it's powerful. Uh as is the type of it's powerful. Uh as is the type of it's powerful. Uh as is the type of breath work that we did last night, the breath work that we did last night, the breath work that we did last night, the second component that fire breath. second component that fire breath. second component that fire breath. >> Yeah. Tumo >> Yeah. Tumo >> Yeah. Tumo >> tumo breathing >> tumo breathing >> tumo breathing >> inner fire resilience breathing. Yeah. >> inner fire resilience breathing. Yeah. >> inner fire resilience breathing. Yeah. Well, I think you just you just gave us Well, I think you just you just gave us Well, I think you just you just gave us a incredibly powerful example of how a incredibly powerful example of how a incredibly powerful example of how cold therapy can number one shake off cold therapy can number one shake off cold therapy can number one shake off somatic trauma. somatic trauma. somatic trauma. >> Mhm. >> Mhm. >> Mhm. >> And the 60 plus thousand monkey mind >> And the 60 plus thousand monkey mind >> And the 60 plus thousand monkey mind thoughts chattering away in our mind thoughts chattering away in our mind thoughts chattering away in our mind every day. 48,000 of which are negative. every day. 48,000 of which are negative. every day. 48,000 of which are negative. Dr. Joe Despensza shout out. Right. And Dr. Joe Despensza shout out. Right. And Dr. Joe Despensza shout out. Right. And also um serves as a productivity hack. also um serves as a productivity hack. also um serves as a productivity hack. So Oliver Burkeman and Chris Williamson, So Oliver Burkeman and Chris Williamson, So Oliver Burkeman and Chris Williamson, I know you guys are out there cold I know you guys are out there cold I know you guys are out there cold plunging, but maybe that could be plunging, but maybe that could be plunging, but maybe that could be another way to think about the utility another way to think about the utility another way to think about the utility >> of cold plunging is is that way. I had >> of cold plunging is is that way. I had

51:00>> of cold plunging is is that way. I had the same experience. Yeah. And the other the same experience. Yeah. And the other the same experience. Yeah. And the other thing I would add thinking about our thing I would add thinking about our thing I would add thinking about our experience this morning is the social experience this morning is the social experience this morning is the social element and all of the neurotransmitters element and all of the neurotransmitters element and all of the neurotransmitters and and bioelectric feedback that we're and and bioelectric feedback that we're and and bioelectric feedback that we're able to provide for one another um able to provide for one another um able to provide for one another um through the entire experience of this through the entire experience of this through the entire experience of this morning. Right? We talked last time morning. Right? We talked last time morning. Right? We talked last time about, you know, I'm fond of pointing about, you know, I'm fond of pointing about, you know, I'm fond of pointing out that the Latin root of the word out that the Latin root of the word out that the Latin root of the word breath in English is the spiritus Latin breath in English is the spiritus Latin breath in English is the spiritus Latin word and cold plunging has the same word and cold plunging has the same word and cold plunging has the same elements because it is a breath focused elements because it is a breath focused elements because it is a breath focused practice. When you approach the cold practice. When you approach the cold practice. When you approach the cold every day, you are aspiring upwards to every day, you are aspiring upwards to every day, you are aspiring upwards to use that hostile environment to your use that hostile environment to your use that hostile environment to your maximum benefit. Right? When you maximum benefit. Right? When you maximum benefit. Right? When you approach the cold in the company of approach the cold in the company of approach the cold in the company of others who are feeling the same stress others who are feeling the same stress others who are feeling the same stress and anxiety about getting in, you and anxiety about getting in, you and anxiety about getting in, you inspire one another. You breathe like we inspire one another. You breathe like we inspire one another. You breathe like we were doing that this morning. We're were doing that this morning. We're were doing that this morning. We're breathing good energy into each other. breathing good energy into each other. breathing good energy into each other. It's like, "Oh, it's cold. It's raining. It's like, "Oh, it's cold. It's raining. It's like, "Oh, it's cold. It's raining. It's look at the waves, right? It's like It's look at the waves, right? It's like It's look at the waves, right? It's like the coffee shop isn't open. All right, the coffee shop isn't open. All right, the coffee shop isn't open. All right, mates. Let's go." Right? Let's do this.

52:00mates. Let's go." Right? Let's do this. mates. Let's go." Right? Let's do this. Right? And there's some laughter, some Right? And there's some laughter, some Right? And there's some laughter, some levity. We're having fun. And then, of levity. We're having fun. And then, of levity. We're having fun. And then, of course, the conspiring, right? The course, the conspiring, right? The course, the conspiring, right? The conspiracy of the cold therapy. We are conspiracy of the cold therapy. We are conspiracy of the cold therapy. We are breathing together for strategic purpose breathing together for strategic purpose breathing together for strategic purpose and the cold is facilitates all that. and the cold is facilitates all that. and the cold is facilitates all that. Like it's interesting. I hadn't thought Like it's interesting. I hadn't thought Like it's interesting. I hadn't thought of it quite this way before, Dan, but of it quite this way before, Dan, but of it quite this way before, Dan, but the cold is a medium that facilitates the cold is a medium that facilitates the cold is a medium that facilitates perhaps even a more powerful depth to perhaps even a more powerful depth to perhaps even a more powerful depth to breath training in community than even breath training in community than even breath training in community than even some of the work that we did last night. some of the work that we did last night. some of the work that we did last night. >> That's why I prefer cold dipping as >> That's why I prefer cold dipping as >> That's why I prefer cold dipping as opposed to cold water swimming. Yes, opposed to cold water swimming. Yes, opposed to cold water swimming. Yes, >> cold water swimming plays a role. I >> cold water swimming plays a role. I >> cold water swimming plays a role. I think there's a they're separate think there's a they're separate think there's a they're separate entities for me, entities for me, entities for me, >> but the core benefit of a dip where you >> but the core benefit of a dip where you >> but the core benefit of a dip where you can go in together in communion. You you can go in together in communion. You you can go in together in communion. You you you you check in on the status of the you you check in on the status of the you you check in on the status of the group to make sure everyone's all good group to make sure everyone's all good group to make sure everyone's all good and then you enter into dialogue and and then you enter into dialogue and and then you enter into dialogue and you're into discussion. Sometimes you're into discussion. Sometimes you're into discussion. Sometimes moments of awe. We've had moments of moments of awe. We've had moments of moments of awe. We've had moments of real bliss and awe because we're there

53:00real bliss and awe because we're there real bliss and awe because we're there when the sun is rising and it's just when the sun is rising and it's just when the sun is rising and it's just mindblowing to witness. mindblowing to witness. mindblowing to witness. >> Sometimes it's the wildness of the ocean >> Sometimes it's the wildness of the ocean >> Sometimes it's the wildness of the ocean that brings us into that awe and bliss. that brings us into that awe and bliss. that brings us into that awe and bliss. Sometimes we're just chatting about Sometimes we're just chatting about Sometimes we're just chatting about what's going on in people's lives. But what's going on in people's lives. But what's going on in people's lives. But it it it does create the container for a it it it does create the container for a it it it does create the container for a discussion. And it's fascinating this discussion. And it's fascinating this discussion. And it's fascinating this morning because we put out the call to morning because we put out the call to morning because we put out the call to the public to say, "Do you want to come the public to say, "Do you want to come the public to say, "Do you want to come and join us?" Because normally it's a and join us?" Because normally it's a and join us?" Because normally it's a group of friends that do it on a Friday. group of friends that do it on a Friday. group of friends that do it on a Friday. We know each other well. We know each other well. We know each other well. >> Uh, you know, we're free spirits. We >> Uh, you know, we're free spirits. We >> Uh, you know, we're free spirits. We have common world views. We have shared have common world views. We have shared have common world views. We have shared interests. interests. interests. So, one person out of the entire So, one person out of the entire So, one person out of the entire sobo community down here turned up. sobo community down here turned up. sobo community down here turned up. Rich, shouting to you, Rich. Rich, shouting to you, Rich. Rich, shouting to you, Rich. >> Nice to meet you, Rich. >> Nice to meet you, Rich. >> Nice to meet you, Rich. >> Absolutely. Uh, >> Absolutely. Uh, >> Absolutely. Uh, >> and we, you know, we joked about it at >> and we, you know, we joked about it at >> and we, you know, we joked about it at the beginning. You know, in Britain, the beginning. You know, in Britain, the beginning. You know, in Britain, we've got that culture of how's it we've got that culture of how's it we've got that culture of how's it going, mate. Ah, good. Yeah. Yeah. Yeah. going, mate. Ah, good. Yeah. Yeah. Yeah. going, mate. Ah, good. Yeah. Yeah. Yeah. No doubt. I'm good. I'm good. You're No doubt. I'm good. I'm good. You're No doubt. I'm good. I'm good. You're good. Yeah. Yeah. Good. Good. We're all good. Yeah. Yeah. Good. Good. We're all good. Yeah. Yeah. Good. Good. We're all good. good. good. >> Just just like this surface level blah

54:00>> Just just like this surface level blah >> Just just like this surface level blah >> where straight away we we talked about >> where straight away we we talked about >> where straight away we we talked about it then straight away in deep that like it then straight away in deep that like it then straight away in deep that like the the depths of conversation, the the the depths of conversation, the the the depths of conversation, the range of subject matter. range of subject matter. range of subject matter. >> And I just feel like I I've had that >> And I just feel like I I've had that >> And I just feel like I I've had that experience around a campfire. It's a experience around a campfire. It's a experience around a campfire. It's a great equalizer. It removes bar barriers great equalizer. It removes bar barriers great equalizer. It removes bar barriers and boundaries. The ocean is the same, and boundaries. The ocean is the same, and boundaries. The ocean is the same, the wildness of the ocean. Um maybe it's the wildness of the ocean. Um maybe it's the wildness of the ocean. Um maybe it's just the group and he was supposed to be just the group and he was supposed to be just the group and he was supposed to be there today. Yeah. I mean, I'd love to there today. Yeah. I mean, I'd love to there today. Yeah. I mean, I'd love to see some complete random who's just see some complete random who's just see some complete random who's just like, "You guys are crazy, like, "You guys are crazy, like, "You guys are crazy, >> right? You weirdos." Well, I was joking >> right? You weirdos." Well, I was joking >> right? You weirdos." Well, I was joking with you later. I was like, "I thought with you later. I was like, "I thought with you later. I was like, "I thought Rich was an old friend of yours." Rich was an old friend of yours." Rich was an old friend of yours." >> Yeah. Exactly. Cuz like just in flow >> Yeah. Exactly. Cuz like just in flow >> Yeah. Exactly. Cuz like just in flow >> in bond. Yeah. >> in bond. Yeah. >> in bond. Yeah. >> Incredible. >> Incredible. >> Incredible. >> Yeah. Yeah. Yeah. And over coffee, we're >> Yeah. Yeah. Yeah. And over coffee, we're >> Yeah. Yeah. Yeah. And over coffee, we're talking about like the heart's tooidal talking about like the heart's tooidal talking about like the heart's tooidal energy fueled and um sacred geometry and energy fueled and um sacred geometry and energy fueled and um sacred geometry and Yeah. I was like Yeah. I was like Yeah. I was like >> and then the blurring of AI and nature >> and then the blurring of AI and nature >> and then the blurring of AI and nature and where it all intersects, you know, and where it all intersects, you know, and where it all intersects, you know, >> team Newman moment. >> team Newman moment. >> team Newman moment. >> Yes. How we intersect with technology >> Yes. How we intersect with technology >> Yes. How we intersect with technology and preserve our sovereignty and and preserve our sovereignty and and preserve our sovereignty and University that's going on here. That University that's going on here. That University that's going on here. That was so fun. was so fun. was so fun. >> I mean, sometimes maybe you just need a >> I mean, sometimes maybe you just need a >> I mean, sometimes maybe you just need a bit as you go. Yeah, that's right. Did

55:00bit as you go. Yeah, that's right. Did bit as you go. Yeah, that's right. Did you see the problem last weekend? Yeah. you see the problem last weekend? Yeah. you see the problem last weekend? Yeah. Yeah. Yeah. Yeah. >> Well, and you brought up cold water >> Well, and you brought up cold water >> Well, and you brought up cold water swimming. Shout out to the cold water swimming. Shout out to the cold water swimming. Shout out to the cold water swimmers because they've provided the swimmers because they've provided the swimmers because they've provided the scientific community with the research scientific community with the research scientific community with the research around the benefits of cold water, around the benefits of cold water, around the benefits of cold water, >> higher white blood cell count, >> higher white blood cell count, >> higher white blood cell count, anti-immune uh anti-inflamm like all of anti-immune uh anti-inflamm like all of anti-immune uh anti-inflamm like all of the stuff that science is building on the stuff that science is building on the stuff that science is building on with cold therapy comes some of that with cold therapy comes some of that with cold therapy comes some of that research comes out of the cold water research comes out of the cold water research comes out of the cold water swimming research which is pretty swimming research which is pretty swimming research which is pretty conclusive on the benefits. Um, so conclusive on the benefits. Um, so conclusive on the benefits. Um, so there's of course obviously an overlap there's of course obviously an overlap there's of course obviously an overlap there. And truthfully, I'd use some cold there. And truthfully, I'd use some cold there. And truthfully, I'd use some cold water swimming. Like cold water water swimming. Like cold water water swimming. Like cold water swimmers, unless they're in like a 5 mil swimmers, unless they're in like a 5 mil swimmers, unless they're in like a 5 mil wet suit after swimming around for a few wet suit after swimming around for a few wet suit after swimming around for a few minutes, but then they're like, they're minutes, but then they're like, they're minutes, but then they're like, they're coming back in cuz it's freaking cold. coming back in cuz it's freaking cold. coming back in cuz it's freaking cold. >> Yeah. >> Yeah. >> Yeah. So, it depends. Some real Star >> Yeah. So, it depends. Some real Star >> Yeah. So, it depends. Some real Star Wars, aren't they? They'll go and swim Wars, aren't they? They'll go and swim Wars, aren't they? They'll go and swim for a long time. But, for a long time. But, for a long time. But, >> um, I like I like dipping. >> um, I like I like dipping. >> um, I like I like dipping. >> Yeah. Dipping. So, so I mean, let's take >> Yeah. Dipping. So, so I mean, let's take >> Yeah. Dipping. So, so I mean, let's take take a look at some of the different take a look at some of the different take a look at some of the different methods that can have cold methods that can have cold methods that can have cold >> exposure. So, I think hands in the in >> exposure. So, I think hands in the in >> exposure. So, I think hands in the in the ice bowl, feet in the ice bowl, cold

56:00the ice bowl, feet in the ice bowl, cold the ice bowl, feet in the ice bowl, cold shower, as long as you recognize what's shower, as long as you recognize what's shower, as long as you recognize what's going on with the nervous system. You going on with the nervous system. You going on with the nervous system. You don't get that chance to relax, but it's don't get that chance to relax, but it's don't get that chance to relax, but it's still good training tool for sure. Um, still good training tool for sure. Um, still good training tool for sure. Um, get yourself uh I live in an get yourself uh I live in an get yourself uh I live in an agricultural state, Vermont, shout out, agricultural state, Vermont, shout out, agricultural state, Vermont, shout out, in the United States, retired yak in the United States, retired yak in the United States, retired yak farmer. I just took a galvanized steel farmer. I just took a galvanized steel farmer. I just took a galvanized steel cattle trough, filled it with cold cattle trough, filled it with cold cattle trough, filled it with cold water, dumped some ice in it. That was water, dumped some ice in it. That was water, dumped some ice in it. That was my first training tank. And I did that my first training tank. And I did that my first training tank. And I did that for a year before I got tired of buying for a year before I got tired of buying for a year before I got tired of buying ice. And now we sell, as I mentioned, ice. And now we sell, as I mentioned, ice. And now we sell, as I mentioned, this, you know, double hold $6,000 this, you know, double hold $6,000 this, you know, double hold $6,000 Viking vertical Nordic wave Viking vertical Nordic wave Viking vertical Nordic wave award-winning cold plunge and everything award-winning cold plunge and everything award-winning cold plunge and everything in this in this in this >> superized water bottle. >> superized water bottle. >> superized water bottle. >> Super sized water bottle, >> Super sized water bottle, >> Super sized water bottle, right? Exactly. Exactly. Yeah. It was a right? Exactly. Exactly. Yeah. It was a right? Exactly. Exactly. Yeah. It was a visual prop. Yeah. But figure out a way, visual prop. Yeah. But figure out a way, visual prop. Yeah. But figure out a way, a lowcost way at first um to get a lowcost way at first um to get a lowcost way at first um to get yourself into yourself into yourself into uh your ability to immerse yourself in uh your ability to immerse yourself in uh your ability to immerse yourself in still water that's cold and clean. And still water that's cold and clean. And still water that's cold and clean. And there's so many different ways to do

57:00there's so many different ways to do there's so many different ways to do that, so many different products, etc. that, so many different products, etc. that, so many different products, etc. There's so many places now that you can There's so many places now that you can There's so many places now that you can do that, right? Um, do that, right? Um, do that, right? Um, so in terms of the protocols, start low, so in terms of the protocols, start low, so in terms of the protocols, start low, meaning high temperature- wise, but and meaning high temperature- wise, but and meaning high temperature- wise, but and low in duration and really go slowly low in duration and really go slowly low in duration and really go slowly with it, right? There's no need to bro with it, right? There's no need to bro with it, right? There's no need to bro out, right? To be the guy or the gal out, right? To be the guy or the gal out, right? To be the guy or the gal that throws yourself into the into the that throws yourself into the into the that throws yourself into the into the 33°ree ice for 10 minutes. We're not 33°ree ice for 10 minutes. We're not 33°ree ice for 10 minutes. We're not here to Joe Rogan it, right? It's like here to Joe Rogan it, right? It's like here to Joe Rogan it, right? It's like just enjoy listening to your body and just enjoy listening to your body and just enjoy listening to your body and your mind as you gradually adopt and your mind as you gradually adopt and your mind as you gradually adopt and adapt this cold therapy practice for you adapt this cold therapy practice for you adapt this cold therapy practice for you and ideally some mates and family and ideally some mates and family and ideally some mates and family whatever. Um, advanced protocols whatever. Um, advanced protocols whatever. Um, advanced protocols obviously lower the temperature over obviously lower the temperature over obviously lower the temperature over time, right? time, right? time, right? Advanced protocol number two, Advanced protocol number two, Advanced protocol number two, increase your length of time in there. increase your length of time in there. increase your length of time in there. Right? Again, the science suggests 2

58:00Right? Again, the science suggests 2 Right? Again, the science suggests 2 minutes, Dr. Andrew Huberman. 2 minutes minutes, Dr. Andrew Huberman. 2 minutes minutes, Dr. Andrew Huberman. 2 minutes minimum time in the cold for the maximum minimum time in the cold for the maximum minimum time in the cold for the maximum benefits. You know, anything else you do benefits. You know, anything else you do benefits. You know, anything else you do beyond 2 minutes is gravy? beyond 2 minutes is gravy? beyond 2 minutes is gravy? >> Yeah. I'm curious, is there a point of >> Yeah. I'm curious, is there a point of >> Yeah. I'm curious, is there a point of diminishing return? So, is it is it like diminishing return? So, is it is it like diminishing return? So, is it is it like five and six minutes? five and six minutes? five and six minutes? >> Yeah. So, as you said earlier, um when >> Yeah. So, as you said earlier, um when >> Yeah. So, as you said earlier, um when you're able to shift your nervous system you're able to shift your nervous system you're able to shift your nervous system from alert to relaxed, from alert to relaxed, from alert to relaxed, you're about halfway through. So double you're about halfway through. So double you're about halfway through. So double that and stay in. You'll be fine. And it that and stay in. You'll be fine. And it that and stay in. You'll be fine. And it typically it's like a minute for newbies typically it's like a minute for newbies typically it's like a minute for newbies to really bring the nervous system to really bring the nervous system to really bring the nervous system around with the power of the breath and around with the power of the breath and around with the power of the breath and then another minute to enjoy the bliss. then another minute to enjoy the bliss. then another minute to enjoy the bliss. It's like, oh, it's cold, but I got It's like, oh, it's cold, but I got It's like, oh, it's cold, but I got this. Right? And then flow from there. this. Right? And then flow from there. this. Right? And then flow from there. You know, every body is unique and You know, every body is unique and You know, every body is unique and sovereign and every day is different, sovereign and every day is different, sovereign and every day is different, right? And as the great Greek right? And as the great Greek right? And as the great Greek philosopher Heraclitus famously said, philosopher Heraclitus famously said, philosopher Heraclitus famously said, all is in flow. When you get into a all is in flow. When you get into a all is in flow. When you get into a plunge, the water's different every plunge, the water's different every plunge, the water's different every every day. You're different every day, every day. You're different every day, every day. You're different every day, right? So, just be mindful. It's like, right? So, just be mindful. It's like,

59:00right? So, just be mindful. It's like, "Oh, this is actually a new experience "Oh, this is actually a new experience "Oh, this is actually a new experience I'm having. I'm used to doing it, but I'm having. I'm used to doing it, but I'm having. I'm used to doing it, but it's still a new experience." Like the it's still a new experience." Like the it's still a new experience." Like the beach, the ocean. beach, the ocean. beach, the ocean. >> Yes. >> Yes. >> It's never the same. >> It's never the same. >> It's never the same. >> That's right. >> That's right. >> That's right. >> Yeah. Never the same. So, honor that. >> Yeah. Never the same. So, honor that. >> Yeah. Never the same. So, honor that. That's like, well, that's cool. How That's like, well, that's cool. How That's like, well, that's cool. How about that? Um, hands in, hands out. about that? Um, hands in, hands out. about that? Um, hands in, hands out. Nice way to thermmorreulate. Nice way to thermmorreulate. Nice way to thermmorreulate. Um, if you want to dunk people like, Um, if you want to dunk people like, Um, if you want to dunk people like, "Can I just put my head in?" You can, we "Can I just put my head in?" You can, we "Can I just put my head in?" You can, we suggest doing it at the end, especially suggest doing it at the end, especially suggest doing it at the end, especially if you're new to it. There are 750 if you're new to it. There are 750 if you're new to it. There are 750 milliliters of blood flowing through milliliters of blood flowing through milliliters of blood flowing through your skull every minute. And when you your skull every minute. And when you your skull every minute. And when you stick your skull in cold water, what stick your skull in cold water, what stick your skull in cold water, what happens? Your circulatory system feeding happens? Your circulatory system feeding happens? Your circulatory system feeding your brain constricts. Yeah. your brain constricts. Yeah. your brain constricts. Yeah. >> Right. So, you're literally, you know, >> Right. So, you're literally, you know, >> Right. So, you're literally, you know, cutting off some energy via the oxygen cutting off some energy via the oxygen cutting off some energy via the oxygen to your thinking brain. So, be very to your thinking brain. So, be very to your thinking brain. So, be very careful there. The other thing when you careful there. The other thing when you careful there. The other thing when you put your head in is you're activating, put your head in is you're activating, put your head in is you're activating, we mentioned the mamalian dive reflex. we mentioned the mamalian dive reflex. we mentioned the mamalian dive reflex. You're telling your body you're diving, You're telling your body you're diving, You're telling your body you're diving, diving, diving, right? So your heart diving, diving, right? So your heart diving, diving, right? So your heart slows down, right? It prepares you to slows down, right? It prepares you to slows down, right? It prepares you to dive like a duck or a dolphin or any

1:00dive like a duck or a dolphin or any dive like a duck or a dolphin or any other mammal that has the same reflex. other mammal that has the same reflex. other mammal that has the same reflex. It's why they call it the malian dive It's why they call it the malian dive It's why they call it the malian dive reflex. So don't complicate things like reflex. So don't complicate things like reflex. So don't complicate things like your shoulders, leave your nose, you your shoulders, leave your nose, you your shoulders, leave your nose, you know, mouth, head above the water. And know, mouth, head above the water. And know, mouth, head above the water. And then if you're like, "Ah, I feel great." then if you're like, "Ah, I feel great." then if you're like, "Ah, I feel great." Dunk at the end. You'll get that extra Dunk at the end. You'll get that extra Dunk at the end. You'll get that extra rush. Get out, warm up. Cool. So, those rush. Get out, warm up. Cool. So, those rush. Get out, warm up. Cool. So, those are the basic protocols. Um, risk are the basic protocols. Um, risk are the basic protocols. Um, risk management first and foremost. I I love management first and foremost. I I love management first and foremost. I I love the phrase you used. I can't remember it the phrase you used. I can't remember it the phrase you used. I can't remember it now a few minutes ago. Um, about safety, now a few minutes ago. Um, about safety, now a few minutes ago. Um, about safety, risk management. Um, just being aware um risk management. Um, just being aware um risk management. Um, just being aware um of your surroundings. If you're coaching of your surroundings. If you're coaching of your surroundings. If you're coaching someone, it's really important that they someone, it's really important that they someone, it's really important that they are volunteering to have this cold are volunteering to have this cold are volunteering to have this cold therapy adventure. Hormesis is voluntary therapy adventure. Hormesis is voluntary therapy adventure. Hormesis is voluntary stress, right? Don't shame or pressure stress, right? Don't shame or pressure stress, right? Don't shame or pressure anyone into going into the cold. That's anyone into going into the cold. That's anyone into going into the cold. That's a recipe for a recipe for a recipe for >> we don't any form of coercion on this. >> we don't any form of coercion on this. >> we don't any form of coercion on this. >> Well I well and you're right right I >> Well I well and you're right right I >> Well I well and you're right right I should know I because vote for it should know I because vote for it should know I because vote for it because we are

1:01because we are because we are >> for um um >> can I tell one more story please while >> can I tell one more story please while >> can I tell one more story please while I'm thinking of it I'm thinking of it I'm thinking of it >> back to the um somatic release. So, I >> back to the um somatic release. So, I >> back to the um somatic release. So, I was teaching a workshop in New Mexico was teaching a workshop in New Mexico was teaching a workshop in New Mexico back in January and um there was a woman back in January and um there was a woman back in January and um there was a woman there who when it came time to do the there who when it came time to do the there who when it came time to do the last hour of the workshop was cold last hour of the workshop was cold last hour of the workshop was cold plunging and she came up to me. She plunging and she came up to me. She plunging and she came up to me. She said, "I'm not sure if I'm going to do said, "I'm not sure if I'm going to do said, "I'm not sure if I'm going to do it or not." I said, "You don't have to." it or not." I said, "You don't have to." it or not." I said, "You don't have to." Right? But it was interesting. She sat Right? But it was interesting. She sat Right? But it was interesting. She sat on a chair at the edge of the plunge and on a chair at the edge of the plunge and on a chair at the edge of the plunge and watched as every other human went in and watched as every other human went in and watched as every other human went in and out. and I'm coaching them through. I out. and I'm coaching them through. I out. and I'm coaching them through. I kind of got my eye on her. I'm like, kind of got my eye on her. I'm like, kind of got my eye on her. I'm like, "Something's going on there. I don't "Something's going on there. I don't "Something's going on there. I don't know what it is." And she's the last one know what it is." And she's the last one know what it is." And she's the last one that comes to her. And I look at her, that comes to her. And I look at her, that comes to her. And I look at her, she looks at me. I'm like, she's like, she looks at me. I'm like, she's like, she looks at me. I'm like, she's like, "I want to do it." Like, "Great." So, "I want to do it." Like, "Great." So, "I want to do it." Like, "Great." So, she gets in, she lowers herself down to she gets in, she lowers herself down to she gets in, she lowers herself down to her shoulders and immediately starts her shoulders and immediately starts her shoulders and immediately starts crying. crying. crying. And I lean in, but she doesn't want to And I lean in, but she doesn't want to And I lean in, but she doesn't want to get out. I lean. I'm like, "How you

1:02get out. I lean. I'm like, "How you get out. I lean. I'm like, "How you doing?" She's like, "I'm okay." She's doing?" She's like, "I'm okay." She's doing?" She's like, "I'm okay." She's like, like, like, "When I was a little girl, I almost "When I was a little girl, I almost "When I was a little girl, I almost drowned in ice water." drowned in ice water." drowned in ice water." >> And I'm sitting there thinking like, so >> And I'm sitting there thinking like, so >> And I'm sitting there thinking like, so I say to her, "So, so basically, you're I say to her, "So, so basically, you're I say to her, "So, so basically, you're the most asskicking human in the room the most asskicking human in the room the most asskicking human in the room today." And she smiled. today." And she smiled. today." And she smiled. And then she got out a minute later, big And then she got out a minute later, big And then she got out a minute later, big smile on her face, right? Warmed up. smile on her face, right? Warmed up. smile on her face, right? Warmed up. >> Wow. >> Wow. >> And as she left, she's like, "Thank >> And as she left, she's like, "Thank >> And as she left, she's like, "Thank you." you." you." >> Wow. >> Wow. >> I'm like, "No, no, no. Thank you." >> I'm like, "No, no, no. Thank you." >> I'm like, "No, no, no. Thank you." >> Wow. Oh yeah. Our job as cold therapy >> Wow. Oh yeah. Our job as cold therapy >> Wow. Oh yeah. Our job as cold therapy coaches is to simply hold the space. The coaches is to simply hold the space. The coaches is to simply hold the space. The cold does the work right in flow with cold does the work right in flow with cold does the work right in flow with who'sever with whoever's in. And that who'sever with whoever's in. And that who'sever with whoever's in. And that was again I put a lot of people in cold was again I put a lot of people in cold was again I put a lot of people in cold blunders. That was like blunders. That was like blunders. That was like >> goodness. >> goodness. >> goodness. >> Very powerful. Yeah. Well, the >> Very powerful. Yeah. Well, the >> Very powerful. Yeah. Well, the sovereignty she must have gained in that sovereignty she must have gained in that sovereignty she must have gained in that because you can imagine the story that because you can imagine the story that because you can imagine the story that you've subconsciously carried your you've subconsciously carried your you've subconsciously carried your entire life about the dangers of water, entire life about the dangers of water, entire life about the dangers of water, >> you know, feeling out of control and and

1:03>> you know, feeling out of control and and >> you know, feeling out of control and and that can permeate into other parts of that can permeate into other parts of that can permeate into other parts of our life where we don't necessarily feel our life where we don't necessarily feel our life where we don't necessarily feel we have control we have control we have control >> where she must have taken the power back >> where she must have taken the power back >> where she must have taken the power back in that moment. Yeah. in that moment. Yeah. in that moment. Yeah. >> How much reclaiming of power and >> How much reclaiming of power and >> How much reclaiming of power and rewriting her story. rewriting her story. rewriting her story. >> Exactly. >> Exactly. >> Exactly. >> Oh my goodness. >> Oh my goodness. >> Oh my goodness. >> Yeah. The stories we told back to the >> Yeah. The stories we told back to the >> Yeah. The stories we told back to the beginning is that you know humans are beginning is that you know humans are beginning is that you know humans are vulnerable. We are fragile. We are weak. vulnerable. We are fragile. We are weak. vulnerable. We are fragile. We are weak. And in that moment to watch that woman And in that moment to watch that woman And in that moment to watch that woman get in knowing something was going on get in knowing something was going on get in knowing something was going on and then fully realize by the end of and then fully realize by the end of and then fully realize by the end of that two minutes how much courage that that two minutes how much courage that that two minutes how much courage that took. It was like took. It was like took. It was like wow. wow. wow. >> Incredible. Well, and also Jason >> Incredible. Well, and also Jason >> Incredible. Well, and also Jason Kristoff, our shared friend. Kristoff, our shared friend. Kristoff, our shared friend. >> Yeah. >> Yeah. >> Uh talks about, you know, we it's only >> Uh talks about, you know, we it's only >> Uh talks about, you know, we it's only weak, vulnerable people that can be weak, vulnerable people that can be weak, vulnerable people that can be controlled and manipulated. controlled and manipulated. controlled and manipulated. So to me this is part of the defense So to me this is part of the defense So to me this is part of the defense system against propaganda, against mind system against propaganda, against mind system against propaganda, against mind control, against control, against control, against advertising so that we can become more advertising so that we can become more advertising so that we can become more conscious in our experience you know the

1:04conscious in our experience you know the conscious in our experience you know the more resilient we can become. It's an more resilient we can become. It's an more resilient we can become. It's an essential practice. The thing I'd like essential practice. The thing I'd like essential practice. The thing I'd like to close about is talk about to close about is talk about to close about is talk about consistency. Again, this was a consistency. Again, this was a consistency. Again, this was a discussion we had with the group this discussion we had with the group this discussion we had with the group this morning because morning because morning because uh Rich, who joined us this morning, uh Rich, who joined us this morning, uh Rich, who joined us this morning, totally random guy to us, new to us, totally random guy to us, new to us, totally random guy to us, new to us, >> and he he was open in sharing all of the >> and he he was open in sharing all of the >> and he he was open in sharing all of the prior excuses that he'd made for prior excuses that he'd made for prior excuses that he'd made for himself, which was wonderful to hear. himself, which was wonderful to hear. himself, which was wonderful to hear. >> Yeah. >> Yeah. >> And but today, he came fully spirited, >> And but today, he came fully spirited, >> And but today, he came fully spirited, fully committed. fully committed. fully committed. >> Yeah. >> Yeah. >> That's step one, commitment. >> That's step one, commitment. >> That's step one, commitment. >> Yeah. Finding the commitment to to take >> Yeah. Finding the commitment to to take >> Yeah. Finding the commitment to to take that first plunge, that first dip or that first plunge, that first dip or that first plunge, that first dip or that first splash in the call. Yeah, that first splash in the call. Yeah, that first splash in the call. Yeah, >> he made that commitment. He shared all >> he made that commitment. He shared all >> he made that commitment. He shared all of those objections even down to I you of those objections even down to I you of those objections even down to I you know the the the the I need the gear, know the the the the I need the gear, know the the the the I need the gear, you know, you know, you know, >> you know, it's become an industry now. >> you know, it's become an industry now. >> you know, it's become an industry now. You know, it's open. It's like cold You know, it's open. It's like cold You know, it's open. It's like cold water swimming. It used to be called water swimming. It used to be called water swimming. It used to be called swimming. swimming. swimming. >> I need to have one of those super cool >> I need to have one of those super cool >> I need to have one of those super cool jackets. jackets. jackets. >> Yeah. I got one. You know, I >> Yeah. I got one. You know, I >> Yeah. I got one. You know, I >> the booties. Yeah.

1:05>> the booties. Yeah. >> the booties. Yeah. >> And the mug. >> And the mug. >> And the mug. >> Yeah. >> Yeah. >> And the suit. >> And the suit. >> And the suit. >> It's like, no, just get in the water. >> It's like, no, just get in the water. >> It's like, no, just get in the water. >> I've got all of that stuff now. It's >> I've got all of that stuff now. It's >> I've got all of that stuff now. It's been like but it's one of those things been like but it's one of those things been like but it's one of those things once you have a new hobby or an interest once you have a new hobby or an interest once you have a new hobby or an interest like people like oh I can buy you that like people like oh I can buy you that like people like oh I can buy you that for Christmas you know so like over time for Christmas you know so like over time for Christmas you know so like over time everything I've got has been a gift so everything I've got has been a gift so everything I've got has been a gift so I've got this uh dry robe alternative I've got this uh dry robe alternative I've got this uh dry robe alternative local brand bum shout out Beach Bum local brand bum shout out Beach Bum local brand bum shout out Beach Bum >> uh love your gear um >> uh love your gear um >> uh love your gear um backpack you know waterproof backpack backpack you know waterproof backpack backpack you know waterproof backpack yeah the Yeti cup you know the gloves yeah the Yeti cup you know the gloves yeah the Yeti cup you know the gloves the booties clearly he is a cold one the booties clearly he is a cold one the booties clearly he is a cold one >> yeah but I didn't start there >> yeah but I didn't start there >> yeah but I didn't start there >> I just started in my rag nagged night >> I just started in my rag nagged night >> I just started in my rag nagged night bodies, you know, like bodies, you know, like bodies, you know, like >> just accumulated all these things over >> just accumulated all these things over >> just accumulated all these things over time, but he was even saying that I need time, but he was even saying that I need time, but he was even saying that I need the gear. He's like, no, you don't need the gear. He's like, no, you don't need the gear. He's like, no, you don't need the gear. I'm get I'm getting in the the gear. I'm get I'm getting in the the gear. I'm get I'm getting in the first step. first step. first step. >> Step one, commit. >> Step one, commit. >> Step one, commit. >> And if I may piggy back and he remember >> And if I may piggy back and he remember >> And if I may piggy back and he remember he also said, my girlfriend, he also said, my girlfriend, he also said, my girlfriend, >> oh yeah, >> oh yeah, >> oh yeah, >> sent me this and said, you've been >> sent me this and said, you've been >> sent me this and said, you've been talking about this from get in there. talking about this from get in there. talking about this from get in there. >> I love that. >> I love that. >> I love that. >> Yes, >> Yes, >> Yes, >> I love that. I love that team spirit >> I love that. I love that team spirit >> I love that. I love that team spirit like that's such there's such

1:06like that's such there's such like that's such there's such >> collaboration together there. And it >> collaboration together there. And it >> collaboration together there. And it wasn't the way he described it. It wasn't the way he described it. It wasn't the way he described it. It wasn't like come on man, man up. Like it wasn't like come on man, man up. Like it wasn't like come on man, man up. Like it wasn't like a like a jab. It was like I wasn't like a like a jab. It was like I wasn't like a like a jab. It was like I believe in you. believe in you. believe in you. >> Exactly. It was I believe in you. And he >> Exactly. It was I believe in you. And he >> Exactly. It was I believe in you. And he was like yes. I love that. So powerful. was like yes. I love that. So powerful. was like yes. I love that. So powerful. >> Um >> Um >> Um >> so he did it. But then as a group we're >> so he did it. But then as a group we're >> so he did it. But then as a group we're saying will he come next week? Like saying will he come next week? Like saying will he come next week? Like commitment. I think he will. He's commitment. I think he will. He's commitment. I think he will. He's already in the WhatsApp group. He's already in the WhatsApp group. He's already in the WhatsApp group. He's committed. committed. committed. >> I think he loved you guys. But but I >> I think he loved you guys. But but I >> I think he loved you guys. But but I think that consistency then become the think that consistency then become the think that consistency then become the first step is that commitment first step is that commitment first step is that commitment >> and no matter what type of experience >> and no matter what type of experience >> and no matter what type of experience you have because you may come out think you have because you may come out think you have because you may come out think man it was so good it was tense it was man it was so good it was tense it was man it was so good it was tense it was intense. intense. intense. >> Yeah you know it is intense. >> Yeah you know it is intense. >> Yeah you know it is intense. >> Get comfortable with the get comfortable >> Get comfortable with the get comfortable >> Get comfortable with the get comfortable and uncomfortable that's how we create and uncomfortable that's how we create and uncomfortable that's how we create change in the world. change in the world. change in the world. >> Yes. We >> Yes. We >> Yes. We >> Yeah. >> Yeah. >> Yeah. If we stay in our comfort zones >> Yeah. If we stay in our comfort zones >> Yeah. If we stay in our comfort zones you know life around life will give us a you know life around life will give us a you know life around life will give us a plan. plan. plan. >> Yes. >> Yes. >> But if we want to carve our own destiny >> But if we want to carve our own destiny >> But if we want to carve our own destiny >> Yeah. >> Yeah. >> got to get uncomfortable. >> got to get uncomfortable. >> got to get uncomfortable. >> I It's so beautiful Dan. I I think again >> I It's so beautiful Dan. I I think again >> I It's so beautiful Dan. I I think again you're helping me really deepen my own you're helping me really deepen my own you're helping me really deepen my own understandings here of of cold therapy.

1:07understandings here of of cold therapy. understandings here of of cold therapy. Perhaps cold therapy is a in micro a Perhaps cold therapy is a in micro a Perhaps cold therapy is a in micro a version of the hero's journey. version of the hero's journey. version of the hero's journey. >> There's the hostile environment. I have >> There's the hostile environment. I have >> There's the hostile environment. I have to go slay that dragon. That dragon is to go slay that dragon. That dragon is to go slay that dragon. That dragon is the cold. And yet the dragon somehow is the cold. And yet the dragon somehow is the cold. And yet the dragon somehow is going to teach me about myself. And I'm going to teach me about myself. And I'm going to teach me about myself. And I'm going to go in to the dragon's lair, the going to go in to the dragon's lair, the going to go in to the dragon's lair, the cold. I'm going to immerse myself. I'm cold. I'm going to immerse myself. I'm cold. I'm going to immerse myself. I'm going to come out having survived. I'm going to come out having survived. I'm going to come out having survived. I'm going to warm myself up, bring myself going to warm myself up, bring myself going to warm myself up, bring myself back to full state of readiness back to full state of readiness back to full state of readiness and then I'm going to do it again and then I'm going to do it again and then I'm going to do it again tomorrow. tomorrow. tomorrow. >> Yeah. Well, then meet the mentor today. >> Yeah. Well, then meet the mentor today. >> Yeah. Well, then meet the mentor today. You know, you give that gift you gave us You know, you give that gift you gave us You know, you give that gift you gave us all this morning was that I just all this morning was that I just all this morning was that I just remember that miracle miraculous moment remember that miracle miraculous moment remember that miracle miraculous moment everyone looked up. How is how is this everyone looked up. How is how is this everyone looked up. How is how is this making us warm? making us warm? making us warm? >> It isn't just a movement. You explained >> It isn't just a movement. You explained >> It isn't just a movement. You explained the science behind it. How the cold, you the science behind it. How the cold, you the science behind it. How the cold, you know, how our body protects itself know, how our body protects itself know, how our body protects itself against the cold. Yeah. against the cold. Yeah. against the cold. Yeah. >> Uh so we were all doing this together >> Uh so we were all doing this together >> Uh so we were all doing this together >> and that is a new practice that I will >> and that is a new practice that I will >> and that is a new practice that I will adopt because actually the frenzy cold adopt because actually the frenzy cold adopt because actually the frenzy cold can kick in. You have to you have to can kick in. You have to you have to can kick in. You have to you have to keep your breathing

1:08keep your breathing keep your breathing >> in the recovery because often it's >> in the recovery because often it's >> in the recovery because often it's actually colder outside. It's often cold actually colder outside. It's often cold actually colder outside. It's often cold particularly in Britain. particularly in Britain. particularly in Britain. >> Yes. >> Yes. >> You get the sharp you know sea breeze >> You get the sharp you know sea breeze >> You get the sharp you know sea breeze >> and and the wind which is your most >> and and the wind which is your most >> and and the wind which is your most dangerous foe. dangerous foe. dangerous foe. >> Yeah. So >> Yeah. So >> Yeah. So >> warm up. Yeah. >> warm up. Yeah. >> warm up. Yeah. >> Yeah. And it's like whoa. That's when >> Yeah. And it's like whoa. That's when >> Yeah. And it's like whoa. That's when you get back into the cold and you have you get back into the cold and you have you get back into the cold and you have to bring yourself back into the breath. to bring yourself back into the breath. to bring yourself back into the breath. >> But this practice now I will adopt that >> But this practice now I will adopt that >> But this practice now I will adopt that every time because And I encourage folks every time because And I encourage folks every time because And I encourage folks to make a circle, to make a circle, to make a circle, >> make eye contact. Yes. Drop in. You find >> make eye contact. Yes. Drop in. You find >> make eye contact. Yes. Drop in. You find that energetic, that bioelectric flow of that energetic, that bioelectric flow of that energetic, that bioelectric flow of movement and breath, exhalation, movement and breath, exhalation, movement and breath, exhalation, incantation. Maybe we should say so. Maybe we should say so. Bo, Bo, Bo, >> truly that >> truly that >> truly that >> yes, >> yes, >> yes, >> spiratorial power as you inspire one >> spiratorial power as you inspire one >> spiratorial power as you inspire one another. That's the magic. another. That's the magic. another. That's the magic. >> That's it. M >> That's it. M >> That's it. M >> and then we build that consistency. I >> and then we build that consistency. I >> and then we build that consistency. I think that's the habit. That's where I think that's the habit. That's where I think that's the habit. That's where I find the cold showers actually help find the cold showers actually help find the cold showers actually help reinforce the habit. So, you know, reinforce the habit. So, you know, reinforce the habit. So, you know, people ask, do I just jump straight in people ask, do I just jump straight in people ask, do I just jump straight in the cold shower? I actually don't. I the cold shower? I actually don't. I the cold shower? I actually don't. I start with a warm shower. I use that to

1:09start with a warm shower. I use that to start with a warm shower. I use that to wash blah blah blah, get get myself wash blah blah blah, get get myself wash blah blah blah, get get myself clean, and then I will actually there's clean, and then I will actually there's clean, and then I will actually there's no phase. There's no phasing. It's like no phase. There's no phasing. It's like no phase. There's no phasing. It's like jam it cold. jam it cold. jam it cold. Again, selftaught. No one's told me to Again, selftaught. No one's told me to Again, selftaught. No one's told me to do that. do that. do that. >> And as you're turning the dial to cold, >> And as you're turning the dial to cold, >> And as you're turning the dial to cold, focus on the breath. focus on the breath. focus on the breath. >> Yeah. Yeah. >> Yeah. Yeah. Well, that's that's interesting because Well, that's that's interesting because Well, that's that's interesting because as well I have found in the uncertainty as well I have found in the uncertainty as well I have found in the uncertainty of the water when it comes to the shower of the water when it comes to the shower of the water when it comes to the shower because you can't get that consistent because you can't get that consistent because you can't get that consistent when your full body is immersed. You're when your full body is immersed. You're when your full body is immersed. You're absolutely right. You you you you adapt absolutely right. You you you you adapt absolutely right. You you you you adapt very quickly to the immersion. The the very quickly to the immersion. The the very quickly to the immersion. The the the the pattern of the the the the the the pattern of the the the the the the pattern of the the the the shower drop is is different. And I found shower drop is is different. And I found shower drop is is different. And I found there's also parts of my body that are there's also parts of my body that are there's also parts of my body that are more triggered by the cold. So like the more triggered by the cold. So like the more triggered by the cold. So like the top of my spine top of my spine top of my spine >> that's still there. And then that's the >> that's still there. And then that's the >> that's still there. And then that's the challenge. That's when I have to breathe challenge. That's when I have to breathe challenge. That's when I have to breathe and I challenge myself to stand there and I challenge myself to stand there and I challenge myself to stand there until the point where it's no longer until the point where it's no longer until the point where it's no longer feeling. feeling. feeling. >> Yes. >> Yes. >> That that's a great protocol. >> That that's a great protocol. >> That that's a great protocol. >> And then when I do that though, I can >> And then when I do that though, I can >> And then when I do that though, I can then enter into that similar state that then enter into that similar state that then enter into that similar state that I have. Not the same, but similar to

1:10I have. Not the same, but similar to I have. Not the same, but similar to what I have when I'm fully immersed, what I have when I'm fully immersed, what I have when I'm fully immersed, >> especially I've got some music on. I'm >> especially I've got some music on. I'm >> especially I've got some music on. I'm like, like, you see, I get in the zone. I get in the you see, I get in the zone. I get in the you see, I get in the zone. I get in the zone. Oh. So that's my consistency. I'd zone. Oh. So that's my consistency. I'd zone. Oh. So that's my consistency. I'd love to have a cold plunge in the love to have a cold plunge in the love to have a cold plunge in the garden. That's my next step. garden. That's my next step. garden. That's my next step. >> And maybe we'll talk about the end like >> And maybe we'll talk about the end like >> And maybe we'll talk about the end like what people need to think about when it what people need to think about when it what people need to think about when it comes to comes to comes to >> different ways they can can do that. >> different ways they can can do that. >> different ways they can can do that. >> So cold cold plunging plus the cold >> So cold cold plunging plus the cold >> So cold cold plunging plus the cold showers has helped me keep a consistency showers has helped me keep a consistency showers has helped me keep a consistency cuz it also I don't know how the water cuz it also I don't know how the water cuz it also I don't know how the water works, the water systems work, but works, the water systems work, but works, the water systems work, but clearly in the winter when you dial it clearly in the winter when you dial it clearly in the winter when you dial it down cold it feels colder. You know that down cold it feels colder. You know that down cold it feels colder. You know that the water storage is colder. So it the water storage is colder. So it the water storage is colder. So it mirrors what you would experience in the mirrors what you would experience in the mirrors what you would experience in the in the ocean. So my daily shower, in the ocean. So my daily shower, in the ocean. So my daily shower, keeping the cold, it makes it easier keeping the cold, it makes it easier keeping the cold, it makes it easier actually when I jump in on a Friday. My actually when I jump in on a Friday. My actually when I jump in on a Friday. My body's had cold exposure all week. body's had cold exposure all week. body's had cold exposure all week. >> So this is beautiful. So think of the >> So this is beautiful. So think of the >> So this is beautiful. So think of the cold shower protocol not as an cold shower protocol not as an cold shower protocol not as an introduction to cold plunging, but as a introduction to cold plunging, but as a introduction to cold plunging, but as a training protocol. Mhm. training protocol. Mhm. training protocol. Mhm. >> It's like if you have a regular cold >> It's like if you have a regular cold >> It's like if you have a regular cold plunge practice, plunge practice, plunge practice, use the cold shower to I'm going to say

1:11use the cold shower to I'm going to say use the cold shower to I'm going to say toughen up particular parts of your body toughen up particular parts of your body toughen up particular parts of your body to practice the breathing techniques as to practice the breathing techniques as to practice the breathing techniques as you shift dramatically in a moving cold you shift dramatically in a moving cold you shift dramatically in a moving cold water environment. Right? Use your water environment. Right? Use your water environment. Right? Use your breath to shift your nervous system. breath to shift your nervous system. breath to shift your nervous system. >> And again, you're you're you're not >> And again, you're you're you're not >> And again, you're you're you're not going to bring yourself into that going to bring yourself into that going to bring yourself into that relaxed state. However, you you are relaxed state. However, you you are relaxed state. However, you you are going to deepen the resilience. going to deepen the resilience. going to deepen the resilience. >> Yeah, definitely. And I love >> Yeah, definitely. And I love >> Yeah, definitely. And I love >> I love that idea. >> I love that idea. >> I love that idea. >> I love to play with it as well. So, you >> I love to play with it as well. So, you >> I love to play with it as well. So, you got the rain shower which kind of gives got the rain shower which kind of gives got the rain shower which kind of gives you that somewhat all over body you that somewhat all over body you that somewhat all over body coverage, coverage, coverage, >> but I like to take like the hand and >> but I like to take like the hand and >> but I like to take like the hand and just play with like different part just play with like different part just play with like different part giving it like deep exposure on my giving it like deep exposure on my giving it like deep exposure on my forearm for instance and where does it forearm for instance and where does it forearm for instance and where does it start to get uncomfortable? start to get uncomfortable? start to get uncomfortable? >> Noticing how it feels in different parts >> Noticing how it feels in different parts >> Noticing how it feels in different parts of my body, how I how my body responds of my body, how I how my body responds of my body, how I how my body responds or react. It's quite interesting. or react. It's quite interesting. or react. It's quite interesting. >> Great >> Great >> Great >> to to play with that and understand how >> to to play with that and understand how >> to to play with that and understand how I mentally respond to it I mentally respond to it I mentally respond to it >> and then how I can again use my breath >> and then how I can again use my breath >> and then how I can again use my breath to tune back into it. to tune back into it. to tune back into it. >> Yeah, I love that. >> Yeah, I love that. >> Yeah, I love that. >> Again, also if I'm dealing with an >> Again, also if I'm dealing with an >> Again, also if I'm dealing with an injury, it's actually very nice to to injury, it's actually very nice to to injury, it's actually very nice to to give it that cold exposure.

1:12give it that cold exposure. give it that cold exposure. >> Work the injury. Yeah. >> Work the injury. Yeah. >> Work the injury. Yeah. >> Yeah. The the muscles, the skin there, >> Yeah. The the muscles, the skin there, >> Yeah. The the muscles, the skin there, the fascia with the with the cold. the fascia with the with the cold. the fascia with the with the cold. >> That's right. >> That's right. >> We'll close by talking about cold >> We'll close by talking about cold >> We'll close by talking about cold plunges. But before we go there, I want plunges. But before we go there, I want plunges. But before we go there, I want to talk about contrast therapy. to talk about contrast therapy. to talk about contrast therapy. >> Yeah. >> Yeah. That's something that's been relatively That's something that's been relatively That's something that's been relatively new to me because there's some uh new new to me because there's some uh new new to me because there's some uh new areas. There's new there's new setups areas. There's new there's new setups areas. There's new there's new setups here in the local area that offer both here in the local area that offer both here in the local area that offer both sauners and cold plunge on site unless sauners and cold plunge on site unless sauners and cold plunge on site unless you have, you have, you have, >> you know, access to a sauna and >> you know, access to a sauna and >> you know, access to a sauna and >> yeah, >> yeah, >> yeah, >> cold war immersion at home. I know >> cold war immersion at home. I know >> cold war immersion at home. I know there's lots of now home kits that you there's lots of now home kits that you there's lots of now home kits that you can buy to have that contrast therapy, can buy to have that contrast therapy, can buy to have that contrast therapy, >> but there's a beautiful site here now >> but there's a beautiful site here now >> but there's a beautiful site here now called Slow-Mo that offers the the the called Slow-Mo that offers the the the called Slow-Mo that offers the the the beautiful Nordic sauners plus the um the beautiful Nordic sauners plus the um the beautiful Nordic sauners plus the um the the cold plunges. Tell me what what do the cold plunges. Tell me what what do the cold plunges. Tell me what what do we need to know about contrast therapy? we need to know about contrast therapy? we need to know about contrast therapy? Because I know nothing about it. Again, Because I know nothing about it. Again, Because I know nothing about it. Again, it was it's experiential for me. it was it's experiential for me. it was it's experiential for me. >> Yeah. So, science first, 75 minutes per >> Yeah. So, science first, 75 minutes per >> Yeah. So, science first, 75 minutes per week, 175 degrees Fahrenheit. You can

1:13week, 175 degrees Fahrenheit. You can week, 175 degrees Fahrenheit. You can help me with the Celsius calculation. help me with the Celsius calculation. help me with the Celsius calculation. >> I can't >> I can't >> I can't >> someone else in the comments. >> someone else in the comments. >> someone else in the comments. >> In the comments. >> In the comments. >> In the comments. >> Yeah. Two to three times weekly on the >> Yeah. Two to three times weekly on the >> Yeah. Two to three times weekly on the heat therapy. Um, and we should heat therapy. Um, and we should heat therapy. Um, and we should distinguish there are um traditional um distinguish there are um traditional um distinguish there are um traditional um saunas that heat your body um from the saunas that heat your body um from the saunas that heat your body um from the outside in. Think of the traditional outside in. Think of the traditional outside in. Think of the traditional Finnish sauna. And then there are Finnish sauna. And then there are Finnish sauna. And then there are infrared saunas which cook you from the infrared saunas which cook you from the infrared saunas which cook you from the inside out. And there are advantages and inside out. And there are advantages and inside out. And there are advantages and benefits to both slightly different but benefits to both slightly different but benefits to both slightly different but we don't need to go down that that we don't need to go down that that we don't need to go down that that particular path here. More importantly particular path here. More importantly particular path here. More importantly contrast therapy combining cold therapy contrast therapy combining cold therapy contrast therapy combining cold therapy with heat therapy is like it just ups with heat therapy is like it just ups with heat therapy is like it just ups the magic. It's amazing. I sort of liken the magic. It's amazing. I sort of liken the magic. It's amazing. I sort of liken it to like when you get into the cold, it to like when you get into the cold, it to like when you get into the cold, you're taking a big inhale and when you you're taking a big inhale and when you you're taking a big inhale and when you get into the heat, you're taking get into the heat, you're taking get into the heat, you're taking a nice exhale. Right? So, um, really a nice exhale. Right? So, um, really

1:14a nice exhale. Right? So, um, really nice flow, one hour session, 15 minutes nice flow, one hour session, 15 minutes nice flow, one hour session, 15 minutes in the heat, come out, give yourself in the heat, come out, give yourself in the heat, come out, give yourself transition time to let your body adjust, transition time to let your body adjust, transition time to let your body adjust, especially if you're new. They say two especially if you're new. They say two especially if you're new. They say two minutes. minutes. minutes. Again, listen to your body. And then, Again, listen to your body. And then, Again, listen to your body. And then, you know, one or two minutes of the you know, one or two minutes of the you know, one or two minutes of the cold, right? Come out, cold, right? Come out, cold, right? Come out, let your body adjust, right? That's one let your body adjust, right? That's one let your body adjust, right? That's one one round, 20 minutes times three, one round, 20 minutes times three, one round, 20 minutes times three, 60-minute total, right? Um, and then 60-minute total, right? Um, and then 60-minute total, right? Um, and then finishing on the cold. finishing on the cold. finishing on the cold. >> Finish on the cold. So, maybe we start >> Finish on the cold. So, maybe we start >> Finish on the cold. So, maybe we start in maybe maybe at the very end, you just in maybe maybe at the very end, you just in maybe maybe at the very end, you just do a little bit of a dunk do a little bit of a dunk do a little bit of a dunk >> and come out, right? >> and come out, right? >> and come out, right? >> And again, the goal, especially with the >> And again, the goal, especially with the >> And again, the goal, especially with the cold plunging, isn't to really gut it cold plunging, isn't to really gut it cold plunging, isn't to really gut it out, right? each round is just to enjoy out, right? each round is just to enjoy out, right? each round is just to enjoy moving your body temperature and kind of moving your body temperature and kind of moving your body temperature and kind of rearranging your internal systems via rearranging your internal systems via rearranging your internal systems via the power of the cold for the next sort the power of the cold for the next sort the power of the cold for the next sort of adventure in the heat. Um, and it is of adventure in the heat. Um, and it is of adventure in the heat. Um, and it is it's like taking it's like three times it's like taking it's like three times it's like taking it's like three times you're doing this

1:15heat. Sorry, cold heat. It's like one quick inhale in the heat. It's like one quick inhale in the cold, one long exhale in the heat. Yeah. cold, one long exhale in the heat. Yeah. cold, one long exhale in the heat. Yeah. Um if you get a little hot, so depending Um if you get a little hot, so depending Um if you get a little hot, so depending on how how hot the sauna gets upwards of on how how hot the sauna gets upwards of on how how hot the sauna gets upwards of 100° C, you know, 95 100° C, um and this 100° C, you know, 95 100° C, um and this 100° C, you know, 95 100° C, um and this is really hot, may start singing your is really hot, may start singing your is really hot, may start singing your nasal hairs, take off your jewelry, nasal hairs, take off your jewelry, nasal hairs, take off your jewelry, whatever. Um you can bring a little bit whatever. Um you can bring a little bit whatever. Um you can bring a little bit of breath into your mouth. So that's really hot. But if you really that's really hot. But if you really want to get those heat shock those those want to get those heat shock those those want to get those heat shock those those heat pro heat shock proteins really heat pro heat shock proteins really heat pro heat shock proteins really circulating and moving around again circulating and moving around again circulating and moving around again start low, go slow. Um but putting those start low, go slow. Um but putting those start low, go slow. Um but putting those two things together is is pretty two things together is is pretty two things together is is pretty remarkable. And uh it really is like um remarkable. And uh it really is like um remarkable. And uh it really is like um well there's really nothing quite quite

1:16well there's really nothing quite quite well there's really nothing quite quite like the contrast. like the contrast. like the contrast. >> Yes. And I love the fact you talk about >> Yes. And I love the fact you talk about >> Yes. And I love the fact you talk about that transitionary point because I that transitionary point because I that transitionary point because I hadn't really thought about that because hadn't really thought about that because hadn't really thought about that because it's contrast therapy, not shock it's contrast therapy, not shock it's contrast therapy, not shock therapy. therapy. therapy. >> It, you know, because you can, you know, >> It, you know, because you can, you know, >> It, you know, because you can, you know, if you go straight from that heat into if you go straight from that heat into if you go straight from that heat into the intense cold, like jumping from one the intense cold, like jumping from one the intense cold, like jumping from one to the other, it can cause experience of to the other, it can cause experience of to the other, it can cause experience of dysregulation dysregulation dysregulation >> and disorientation. And I've even had >> and disorientation. And I've even had >> and disorientation. And I've even had experiences like that where I get a bit experiences like that where I get a bit experiences like that where I get a bit lightheaded. lightheaded. lightheaded. >> Yes. >> Yes. >> And and I don't fear that because I've >> And and I don't fear that because I've >> And and I don't fear that because I've experienced that in other contexts from experienced that in other contexts from experienced that in other contexts from breathing etc. And I I but it can create breathing etc. And I I but it can create breathing etc. And I I but it can create a moment of panic. a moment of panic. a moment of panic. >> It it is it is disorienting. Yeah. So I >> It it is it is disorienting. Yeah. So I >> It it is it is disorienting. Yeah. So I I'm married to a Viking. We live in I'm married to a Viking. We live in I'm married to a Viking. We live in Vermont. We built an outdoor sauna. We Vermont. We built an outdoor sauna. We Vermont. We built an outdoor sauna. We have the plunge there. We've been have the plunge there. We've been have the plunge there. We've been contrast therapy practice for years. And contrast therapy practice for years. And contrast therapy practice for years. And um buck naked in the debt of winter, um buck naked in the debt of winter, um buck naked in the debt of winter, snow on the ground, darkness, stars, snow on the ground, darkness, stars, snow on the ground, darkness, stars, candles. It's like candles. It's like candles. It's like >> you haven't been arrested like Matthew >> you haven't been arrested like Matthew >> you haven't been arrested like Matthew McConnay for being naked in your garden McConnay for being naked in your garden McConnay for being naked in your garden yet. yet. yet. >> No, he's he's he's living in the wrong >> No, he's he's he's living in the wrong >> No, he's he's he's living in the wrong place. place. place. >> Yes, >> Yes, >> Mr. McConnA come to Vermont? Yeah. Yeah.

1:17>> Mr. McConnA come to Vermont? Yeah. Yeah. >> Mr. McConnA come to Vermont? Yeah. Yeah. Our kids used to accuse us of being Our kids used to accuse us of being Our kids used to accuse us of being hippies, which were not, but one can be hippies, which were not, but one can be hippies, which were not, but one can be buck naked. Um, and now of course buck naked. Um, and now of course buck naked. Um, and now of course they're out there doing it with their they're out there doing it with their they're out there doing it with their girlfriends and boyfriends and having girlfriends and boyfriends and having girlfriends and boyfriends and having the time of their lives as they should the time of their lives as they should the time of their lives as they should be. Um, but there are moments when you be. Um, but there are moments when you be. Um, but there are moments when you come out of the cold in particular where come out of the cold in particular where come out of the cold in particular where like, oh, little disorienting. So, you like, oh, little disorienting. So, you like, oh, little disorienting. So, you want to be careful. Yeah. So, if if want to be careful. Yeah. So, if if want to be careful. Yeah. So, if if you're naked and it's dark and no one you're naked and it's dark and no one you're naked and it's dark and no one else is around, right? So, yes, it's not else is around, right? So, yes, it's not else is around, right? So, yes, it's not shock therapy, it's contrast therapy. be shock therapy, it's contrast therapy. be shock therapy, it's contrast therapy. be mindful. But that flow of um movement, mindful. But that flow of um movement, mindful. But that flow of um movement, mind, body, spirit, the breath from a mind, body, spirit, the breath from a mind, body, spirit, the breath from a very hot, hostile environment to a very very hot, hostile environment to a very very hot, hostile environment to a very cold, hostile environment teaches you a cold, hostile environment teaches you a cold, hostile environment teaches you a lot about again human resilience and lot about again human resilience and lot about again human resilience and what you're capable of. Like we are each what you're capable of. Like we are each what you're capable of. Like we are each of us uh powerful beyond measure. And of us uh powerful beyond measure. And of us uh powerful beyond measure. And both of these protocols allows us to both of these protocols allows us to both of these protocols allows us to just begin to kind of understand just begin to kind of understand just begin to kind of understand flow into that experience of just how flow into that experience of just how flow into that experience of just how powerful we are as humans. I I I don't

1:18powerful we are as humans. I I I don't powerful we are as humans. I I I don't there's really there's really there's really um um no other natural health and wellness no other natural health and wellness no other natural health and wellness protocol including the breath in this protocol including the breath in this protocol including the breath in this cold and heat therapy cold and heat therapy cold and heat therapy that I can think of that is um helps us that I can think of that is um helps us that I can think of that is um helps us attune attune attune um as you and I have talked about before um as you and I have talked about before um as you and I have talked about before you know our bodies are instruments and you know our bodies are instruments and you know our bodies are instruments and we can tune them like instruments and we we can tune them like instruments and we we can tune them like instruments and we tune them with the power of our mind tune them with the power of our mind tune them with the power of our mind which steers the breath which allows us which steers the breath which allows us which steers the breath which allows us to do these kinds of um powerful to do these kinds of um powerful to do these kinds of um powerful adventures daily which is quite adventures daily which is quite adventures daily which is quite something. Here's why I think it's something. Here's why I think it's something. Here's why I think it's important for our audience in particular important for our audience in particular important for our audience in particular our people our people our people those seven modern diseases diseases you those seven modern diseases diseases you those seven modern diseases diseases you mentioned it being number one was stress mentioned it being number one was stress mentioned it being number one was stress >> yes >> yes >> yes >> people don't like to identify as >> people don't like to identify as >> people don't like to identify as stressed or maybe they do this culture stressed or maybe they do this culture stressed or maybe they do this culture in Britain you hear so much how you in Britain you hear so much how you in Britain you hear so much how you doing mate stressed out all okay great doing mate stressed out all okay great doing mate stressed out all okay great nice have a nice day by stiff stiff nice have a nice day by stiff stiff nice have a nice day by stiff stiff upper all that yeah

1:19upper all that yeah upper all that yeah >> but the people in our community the >> but the people in our community the >> but the people in our community the people who watch this show we're people who watch this show we're people who watch this show we're grappling with this transitionary period grappling with this transitionary period grappling with this transitionary period in this transformative period, this in this transformative period, this in this transformative period, this almost revolutionary period in history, almost revolutionary period in history, almost revolutionary period in history, this awakening period in history, we're this awakening period in history, we're this awakening period in history, we're we're we're you know, seeing the we're we're you know, seeing the we're we're you know, seeing the dismantling of the old the old systems, dismantling of the old the old systems, dismantling of the old the old systems, the old way of life. the old way of life. the old way of life. >> It's deeply uncomfortable. >> It's deeply uncomfortable. >> It's deeply uncomfortable. >> You know, when many of our audience went >> You know, when many of our audience went >> You know, when many of our audience went through the co chapter, it was through the co chapter, it was through the co chapter, it was destabilizing. We had challenges in our destabilizing. We had challenges in our destabilizing. We had challenges in our relationships, our connection with relationships, our connection with relationships, our connection with others, this this this trust in others, this this this trust in others, this this this trust in institutions falling apart. institutions falling apart. institutions falling apart. >> Yeah. >> Yeah. >> Keep talking. >> Keep talking. >> Keep talking. >> Uh so >> Uh so >> Uh so >> for me, this is why these conversations >> for me, this is why these conversations >> for me, this is why these conversations are so important. I want to help people are so important. I want to help people are so important. I want to help people understand the link between that understand the link between that understand the link between that challenge of going through that period challenge of going through that period challenge of going through that period because it feels very lonely and because it feels very lonely and because it feels very lonely and isolating. isolating. isolating. >> It's not because there's millions of us >> It's not because there's millions of us >> It's not because there's millions of us now. Actually, it's it doesn't have to now. Actually, it's it doesn't have to now. Actually, it's it doesn't have to be lonely and our group that we've got be lonely and our group that we've got be lonely and our group that we've got here and very fortunate, very aware

1:20here and very fortunate, very aware here and very fortunate, very aware group of people. group of people. group of people. >> But I want people to connect the dots >> But I want people to connect the dots >> But I want people to connect the dots between going through that journey of between going through that journey of between going through that journey of exploring exploring exploring >> these difficult truths, this awakening >> these difficult truths, this awakening >> these difficult truths, this awakening and understanding the connection between and understanding the connection between and understanding the connection between these tools because I want to be these tools because I want to be these tools because I want to be explicit. these tool without these tools explicit. these tool without these tools explicit. these tool without these tools the burden that it can feel like the burden that it can feel like the burden that it can feel like carrying navigating this mental soup carrying navigating this mental soup carrying navigating this mental soup >> is tough >> is tough >> is tough >> and people always ask me how do you stay >> and people always ask me how do you stay >> and people always ask me how do you stay grounded and it's these practices so I grounded and it's these practices so I grounded and it's these practices so I want people at home to understand you want people at home to understand you want people at home to understand you know if you feel overwhelmed or over know if you feel overwhelmed or over know if you feel overwhelmed or over overburdened by the awakening itself overburdened by the awakening itself overburdened by the awakening itself into this present moment of turbulence into this present moment of turbulence into this present moment of turbulence and transition I want you to understand and transition I want you to understand and transition I want you to understand from my experience and I'd love to from my experience and I'd love to from my experience and I'd love to yours. yours. yours. >> These tools are essential survival tools >> These tools are essential survival tools >> These tools are essential survival tools for this particular moment in history. for this particular moment in history. for this particular moment in history. >> Essential along with others, you know, >> Essential along with others, you know, >> Essential along with others, you know, they've got other practices I could talk they've got other practices I could talk

1:21they've got other practices I could talk about alongside breath work, you know, about alongside breath work, you know, about alongside breath work, you know, mindfulness, mindfulness, mindfulness, >> journaling, walking in nature, getting >> journaling, walking in nature, getting >> journaling, walking in nature, getting getting, you know, the feet off and getting, you know, the feet off and getting, you know, the feet off and getting it into into the ground. getting it into into the ground. getting it into into the ground. >> Uh you not feet off, socks off, shoes >> Uh you not feet off, socks off, shoes >> Uh you not feet off, socks off, shoes off, barefoot in in, you know, nature. off, barefoot in in, you know, nature. off, barefoot in in, you know, nature. Some of these things connecting with one Some of these things connecting with one Some of these things connecting with one another, sharing another, sharing another, sharing They're all vital tools, but none have They're all vital tools, but none have They're all vital tools, but none have been more powerful. None have been more been more powerful. None have been more been more powerful. None have been more powerful than cold water exposure for powerful than cold water exposure for powerful than cold water exposure for me. Followed closely by the types of me. Followed closely by the types of me. Followed closely by the types of breath work experience or brea breathe breath work experience or brea breathe breath work experience or brea breathe breath play that we enjoyed last night. breath play that we enjoyed last night. breath play that we enjoyed last night. Although the breath work at the end, you Although the breath work at the end, you Although the breath work at the end, you know, the know, the know, the >> hour of play and an hour of work. >> hour of play and an hour of work. >> hour of play and an hour of work. >> We did these two tools. I I want to >> We did these two tools. I I want to >> We did these two tools. I I want to drill home the importance. Without those drill home the importance. Without those drill home the importance. Without those two tools, I couldn't possibly do the two tools, I couldn't possibly do the two tools, I couldn't possibly do the work I do. I couldn't possibly do it. work I do. I couldn't possibly do it. work I do. I couldn't possibly do it. >> It would be a struggle. >> It would be a struggle. >> It would be a struggle. >> Yeah. And I've been through phases where >> Yeah. And I've been through phases where >> Yeah. And I've been through phases where I get so busy that I drop those I get so busy that I drop those I get so busy that I drop those practices and my god, I pay the price practices and my god, I pay the price practices and my god, I pay the price every time. every time. every time. >> My body so slams me on the on the floor >> My body so slams me on the on the floor >> My body so slams me on the on the floor and reminds me how important it is to and reminds me how important it is to and reminds me how important it is to retain those practices as essential

1:22retain those practices as essential retain those practices as essential foundational components of my own foundational components of my own foundational components of my own resilience, health, and well-being, resilience, health, and well-being, resilience, health, and well-being, >> mental strength, physical strength, >> mental strength, physical strength, >> mental strength, physical strength, emotional strength. So, I really wanted emotional strength. So, I really wanted emotional strength. So, I really wanted to close home this message and and and to close home this message and and and to close home this message and and and again to we playfully joked about it at again to we playfully joked about it at again to we playfully joked about it at the beginning. We did a positive episode the beginning. We did a positive episode the beginning. We did a positive episode last time. This has been fun. I want to last time. This has been fun. I want to last time. This has been fun. I want to I want you to understand how important I want you to understand how important I want you to understand how important this stuff is, you know. this stuff is, you know. this stuff is, you know. >> Don't don't swipe past. >> Don't don't swipe past. >> Don't don't swipe past. >> Yeah. >> Yeah. >> And so, I'll get to that later. >> And so, I'll get to that later. >> And so, I'll get to that later. >> Yeah. Gosh, that's so beautifully said. >> Yeah. Gosh, that's so beautifully said. >> Yeah. Gosh, that's so beautifully said. And everything you just described so And everything you just described so And everything you just described so beautifully, Dan, gets sloughed off beautifully, Dan, gets sloughed off beautifully, Dan, gets sloughed off under the phrase self-care, under the phrase self-care, under the phrase self-care, >> right? And it's like, oh no, no. Um, >> right? And it's like, oh no, no. Um, >> right? And it's like, oh no, no. Um, when you when you invest your time and when you when you invest your time and when you when you invest your time and life energy in caring for your mind and life energy in caring for your mind and life energy in caring for your mind and your body and your spirits, you are your body and your spirits, you are your body and your spirits, you are doing the cosmos a huge service. doing the cosmos a huge service. doing the cosmos a huge service. Starting with you, of course, but then

1:23Starting with you, of course, but then Starting with you, of course, but then with your family, your children, your with your family, your children, your with your family, your children, your wife or husband, your community, your wife or husband, your community, your wife or husband, your community, your business, whatever it may be. business, whatever it may be. business, whatever it may be. >> Yes. I think of it this way. Can I be >> Yes. I think of it this way. Can I be >> Yes. I think of it this way. Can I be Can I speak plainly? Can I speak plainly? Can I speak plainly? >> Yes. >> Yes. >> Boldly. >> Boldly. >> Boldly. >> Two things are true. The first is that >> Two things are true. The first is that >> Two things are true. The first is that each of us as human beings are deep in each of us as human beings are deep in each of us as human beings are deep in resonant flow, resonant flow, resonant flow, 20,000 breaths every day with the rest 20,000 breaths every day with the rest 20,000 breaths every day with the rest of living and breathing creation. of living and breathing creation. of living and breathing creation. And that is not a miracle. That is And that is not a miracle. That is And that is not a miracle. That is 20,000 20,000 20,000 miracles a day. And that 80 to 90% of us miracles a day. And that 80 to 90% of us miracles a day. And that 80 to 90% of us are oblivious are oblivious are oblivious to the power of being to the power of being to the power of being in flow. I'm I'm quoting the great Greek in flow. I'm I'm quoting the great Greek in flow. I'm I'm quoting the great Greek shamanic philosophers and Pedicles shamanic philosophers and Pedicles shamanic philosophers and Pedicles Heracitis before Plato came along. Heracitis before Plato came along. Heracitis before Plato came along. Right? Right? Right? that power of resonant flow is

1:24that power of resonant flow is that power of resonant flow is a beautiful gift an opportunity a beautiful gift an opportunity a beautiful gift an opportunity uh potential right that's the first uh potential right that's the first uh potential right that's the first thing as James Nester beautifully says thing as James Nester beautifully says thing as James Nester beautifully says in his book breath the new science of a in his book breath the new science of a in his book breath the new science of a lost art shout out to our buddy James lost art shout out to our buddy James lost art shout out to our buddy James respiration respiration respiration breathing is reciprocation breathing is reciprocation breathing is reciprocation every time we exhale every time we exhale every time we exhale we are supporting the life of all of the we are supporting the life of all of the we are supporting the life of all of the plants around us and they in turn are plants around us and they in turn are plants around us and they in turn are giving us back giving us back giving us back that energy. 20,000 human breaths a day. that energy. 20,000 human breaths a day. that energy. 20,000 human breaths a day. So that's amazing and a miracle thing So that's amazing and a miracle thing So that's amazing and a miracle thing number one. Thing number two, there is a number one. Thing number two, there is a number one. Thing number two, there is a war on there is a war being waged by a war on there is a war being waged by a war on there is a war being waged by a very small group of very wellresourced very small group of very wellresourced very small group of very wellresourced humans. There is a war being waged not humans. There is a war being waged not humans. There is a war being waged not just on our species team human in the just on our species team human in the just on our species team human in the form of the transhumanist form of the transhumanist form of the transhumanist impulse but on all living and breathing impulse but on all living and breathing impulse but on all living and breathing creatures walking walked furred

1:25creatures walking walked furred creatures walking walked furred feathered planted. So both things are feathered planted. So both things are feathered planted. So both things are true. We live in a beautiful living true. We live in a beautiful living true. We live in a beautiful living breathing cosmos and we are at war. breathing cosmos and we are at war. breathing cosmos and we are at war. And to the extent that we can invest in And to the extent that we can invest in And to the extent that we can invest in optimizing our conscious and strategic optimizing our conscious and strategic optimizing our conscious and strategic breathing using cold therapy and all of breathing using cold therapy and all of breathing using cold therapy and all of these other protocols to these other protocols to these other protocols to the word optimize is overused but become the word optimize is overused but become the word optimize is overused but become better versions of ourselves let's say better versions of ourselves let's say better versions of ourselves let's say over time mind body spirit in the over time mind body spirit in the over time mind body spirit in the company of others company of others company of others right where which is where the magic right where which is where the magic right where which is where the magic happens that is our charge and each Each happens that is our charge and each Each happens that is our charge and each Each of us has an obligation, a of us has an obligation, a of us has an obligation, a responsibility to become the best responsibility to become the best responsibility to become the best version of ourselves. Like that's that's version of ourselves. Like that's that's version of ourselves. Like that's that's non-negotiable as far as I'm concerned, non-negotiable as far as I'm concerned, non-negotiable as far as I'm concerned, right? It's hard way easier to watch right? It's hard way easier to watch right? It's hard way easier to watch Netflix and eat bon bonss of course and Netflix and eat bon bonss of course and

1:26Netflix and eat bon bonss of course and watch the telly. But let's instead drop watch the telly. But let's instead drop watch the telly. But let's instead drop into that flow and as I said earlier into that flow and as I said earlier into that flow and as I said earlier gird our loins for battle in an gird our loins for battle in an gird our loins for battle in an existential and a spiritual sense and existential and a spiritual sense and existential and a spiritual sense and support one another um in in in doing support one another um in in in doing support one another um in in in doing this and the most amazing thing Dan is this and the most amazing thing Dan is this and the most amazing thing Dan is that it's free right and it's all around that it's free right and it's all around that it's free right and it's all around us and nature is our best teacher I us and nature is our best teacher I us and nature is our best teacher I would say and uh it's Um, it's so would say and uh it's Um, it's so would say and uh it's Um, it's so wonderful to be in flow with you and wonderful to be in flow with you and wonderful to be in flow with you and your community and there's so many your community and there's so many your community and there's so many millions of humans who are awakening. No millions of humans who are awakening. No millions of humans who are awakening. No one's ever awoke. We're all simply one's ever awoke. We're all simply one's ever awoke. We're all simply awakening, right? And to paraphrase, I awakening, right? And to paraphrase, I awakening, right? And to paraphrase, I think it was Ram Das who said, um, I'll think it was Ram Das who said, um, I'll think it was Ram Das who said, um, I'll paraphrase uh, we're not here to walk paraphrase uh, we're not here to walk paraphrase uh, we're not here to walk each other home. We're here to breathe each other home. We're here to breathe each other home. We're here to breathe each other home. each other home. each other home. >> Beautiful. >> Beautiful. >> Beautiful. >> Yeah, >> Yeah, >> Yeah, >> man. >> man. >> man. Profound. Profound. Profound. Profound.

1:27Well, I I should say too, I I I traveled Well, I I should say too, I I I traveled all the way to Bournemouth to get this all the way to Bournemouth to get this all the way to Bournemouth to get this t-shirt. t-shirt. t-shirt. >> I'm glad I had one. >> I'm glad I had one. >> I'm glad I had one. >> Yes. >> Yes. >> Last one in that search one. I know. I >> Last one in that search one. I know. I >> Last one in that search one. I know. I know. know. know. >> Uh oh, it's hard to go from the profound >> Uh oh, it's hard to go from the profound >> Uh oh, it's hard to go from the profound to the practical. But I do want to to the practical. But I do want to to the practical. But I do want to finish with this discussion for people finish with this discussion for people finish with this discussion for people who want to think about cold plunging at who want to think about cold plunging at who want to think about cold plunging at home. home. home. >> Um Yeah, it's my next step. >> Um Yeah, it's my next step. >> Um Yeah, it's my next step. >> Yeah. Um, >> Yeah. Um, >> Yeah. Um, >> yeah, >> yeah, >> you guys, Nordic Wave have an incredible >> you guys, Nordic Wave have an incredible >> you guys, Nordic Wave have an incredible product. product. product. >> Yeah, we do. We have, um, uh, the >> Yeah, we do. We have, um, uh, the >> Yeah, we do. We have, um, uh, the Nordicwave.com. We manufacture, it really does look like We manufacture, it really does look like this, but bigger. Um, a brilliant double this, but bigger. Um, a brilliant double this, but bigger. Um, a brilliant double hold vertical plunge vessel called the hold vertical plunge vessel called the hold vertical plunge vessel called the Viking, appropriately enough. Viking, appropriately enough. Viking, appropriately enough. I always counsel people um develop your I always counsel people um develop your I always counsel people um develop your cold therapy protocol cold therapy protocol cold therapy protocol as you wish slowly over time. Um start as you wish slowly over time. Um start as you wish slowly over time. Um start low, go slow. For those who are

1:28low, go slow. For those who are low, go slow. For those who are interested in really bringing this into interested in really bringing this into interested in really bringing this into the home, um it's we think the most the home, um it's we think the most the home, um it's we think the most remarkable remarkable remarkable cold plunge vessel on the market. Um but cold plunge vessel on the market. Um but cold plunge vessel on the market. Um but there are so many others as well. You there are so many others as well. You there are so many others as well. You want to make sure you have access to want to make sure you have access to want to make sure you have access to clean water. Um that you can uh keep the clean water. Um that you can uh keep the clean water. Um that you can uh keep the water clean. We have a beautiful water clean. We have a beautiful water clean. We have a beautiful filtering system, um water ionizing filtering system, um water ionizing filtering system, um water ionizing system, no chemicals, etc., etc. Change system, no chemicals, etc., etc. Change system, no chemicals, etc., etc. Change the filter every hundred plunges. It's the filter every hundred plunges. It's the filter every hundred plunges. It's super easy to set up and use. Lots of super easy to set up and use. Lots of super easy to set up and use. Lots of different ways to do that. Um obviously different ways to do that. Um obviously different ways to do that. Um obviously you want to be able to drain your water you want to be able to drain your water you want to be able to drain your water >> from time to time. So think about that. >> from time to time. So think about that. >> from time to time. So think about that. We have people with our Vikings in We have people with our Vikings in We have people with our Vikings in high-rise town houses in Chicago high-rise town houses in Chicago high-rise town houses in Chicago teaching live breath cold plunge teaching live breath cold plunge teaching live breath cold plunge sessions on our Nordic flow app. And sessions on our Nordic flow app. And sessions on our Nordic flow app. And they look like pieces of furniture. They they look like pieces of furniture. They they look like pieces of furniture. They double as like a nice bar table. Put double as like a nice bar table. Put double as like a nice bar table. Put some drinks down. That's super cool with some drinks down. That's super cool with some drinks down. That's super cool with the lid on. Um but yeah, it's it's the lid on. Um but yeah, it's it's the lid on. Um but yeah, it's it's really not really not really not hard to get into the cold therapy space

1:29hard to get into the cold therapy space hard to get into the cold therapy space again, especially with friends and again, especially with friends and again, especially with friends and family. um and then grow it from there family. um and then grow it from there family. um and then grow it from there like anything else. And um shout out to like anything else. And um shout out to like anything else. And um shout out to our team at the nordicwave.com our team at the nordicwave.com our team at the nordicwave.com um and uh at nordicflow.io um and uh at nordicflow.io um and uh at nordicflow.io and uh we do on our app, I should and uh we do on our app, I should and uh we do on our app, I should mention the Nordicflow app, we do have a mention the Nordicflow app, we do have a mention the Nordicflow app, we do have a series of cold therapy breathing series of cold therapy breathing series of cold therapy breathing exercises from 2 minute to 20 minute exercises from 2 minute to 20 minute exercises from 2 minute to 20 minute hands in the bowl to like how to do it hands in the bowl to like how to do it hands in the bowl to like how to do it in the ocean with nature. And this is in the ocean with nature. And this is in the ocean with nature. And this is very exciting. Last thing I'll mention, very exciting. Last thing I'll mention, very exciting. Last thing I'll mention, I think we're the only cold therapy I think we're the only cold therapy I think we're the only cold therapy organization on the planet that offers a organization on the planet that offers a organization on the planet that offers a very lowcost 3-week online course in very lowcost 3-week online course in very lowcost 3-week online course in cold plunge fundamentals. cold plunge fundamentals. cold plunge fundamentals. >> Awesome. >> Awesome. >> Awesome. >> Cold therapy fundamentals taught by >> Cold therapy fundamentals taught by >> Cold therapy fundamentals taught by yours truly and our very own Donna. yours truly and our very own Donna. yours truly and our very own Donna. Shout out to Donna Cenamano in Chicago Shout out to Donna Cenamano in Chicago Shout out to Donna Cenamano in Chicago who's a brilliant uh health and fitness who's a brilliant uh health and fitness who's a brilliant uh health and fitness leader and just a dear friend. So yeah, leader and just a dear friend. So yeah, leader and just a dear friend. So yeah, so check out the nordicwave.com,

1:30so check out the nordicwave.com, so check out the nordicwave.com, nordicflow.io, nordicflow.io, nordicflow.io, of course. Um I I hope that you and I of course. Um I I hope that you and I of course. Um I I hope that you and I will continue to collaborate as we will continue to collaborate as we will continue to collaborate as we elevate. We made that connection the elevate. We made that connection the elevate. We made that connection the other day indeed. other day indeed. other day indeed. >> And uh yeah, it's been such a pleasure >> And uh yeah, it's been such a pleasure >> And uh yeah, it's been such a pleasure uh to be with you once again. uh to be with you once again. uh to be with you once again. >> Absolutely. >> Absolutely. >> Absolutely. >> And thank you too for the magic elixir. >> And thank you too for the magic elixir. >> And thank you too for the magic elixir. >> Oh yes. >> Oh yes. >> Oh yes. >> That has preserved these these these uh >> That has preserved these these these uh >> That has preserved these these these uh these vocal cords. these vocal cords. these vocal cords. >> Yeah. And also shout out to your uh >> Yeah. And also shout out to your uh >> Yeah. And also shout out to your uh beautiful family for hosting and um the beautiful family for hosting and um the beautiful family for hosting and um the studio um studio um studio um >> which I sabotaged just before we >> which I sabotaged just before we >> which I sabotaged just before we started. started. started. >> Well, this studio and uh and Lizzie >> Well, this studio and uh and Lizzie >> Well, this studio and uh and Lizzie studio for hosting us. Yeah. Last night studio for hosting us. Yeah. Last night studio for hosting us. Yeah. Last night and for everyone who came out and for everyone who came out and for everyone who came out >> to what was I guess a sold out uh a sold >> to what was I guess a sold out uh a sold >> to what was I guess a sold out uh a sold out two-hour adventure last night. So, out two-hour adventure last night. So, out two-hour adventure last night. So, let's do that again. let's do that again. let's do that again. >> Indeed. >> Indeed. >> Indeed. >> Yeah. >> Yeah. >> Thanks, brother. >> Thanks, brother. >> Thanks, brother. >> Love it. >> Love it. >> Love it. >> Appreciate you. Anyone watching at home, >> Appreciate you. Anyone watching at home, >> Appreciate you. Anyone watching at home, please let us know your comments and please let us know your comments and please let us know your comments and thoughts. Uh share in share in the thoughts. Uh share in share in the thoughts. Uh share in share in the comments your experiences with breathe

1:31comments your experiences with breathe comments your experiences with breathe breathing techniques, cold water breathing techniques, cold water breathing techniques, cold water immersion, contrast therapy. Have you immersion, contrast therapy. Have you immersion, contrast therapy. Have you tried it? What's stopping you? Let's tried it? What's stopping you? Let's tried it? What's stopping you? Let's hear about it. Um and please do share hear about it. Um and please do share hear about it. Um and please do share this episode. I really mean what I said this episode. I really mean what I said this episode. I really mean what I said at the close of this. And hopefully we at the close of this. And hopefully we at the close of this. And hopefully we may even take that and put it at the may even take that and put it at the may even take that and put it at the front because I want to frame how front because I want to frame how front because I want to frame how important this is. And I wholeheartedly important this is. And I wholeheartedly important this is. And I wholeheartedly believe in what I say there with believe in what I say there with believe in what I say there with conviction. conviction. conviction. Um, so please do share this with people Um, so please do share this with people Um, so please do share this with people who are with us on this journey of who are with us on this journey of who are with us on this journey of turbulence. We need the best tools that turbulence. We need the best tools that turbulence. We need the best tools that we can possibly access. And I do agree we can possibly access. And I do agree we can possibly access. And I do agree with Rob, which is exactly why we have with Rob, which is exactly why we have with Rob, which is exactly why we have these two different entities in what these two different entities in what these two different entities in what we're doing. Free humanity is is our we're doing. Free humanity is is our we're doing. Free humanity is is our battlefront in the war that you talked battlefront in the war that you talked battlefront in the war that you talked about. It's it's there to advance and about. It's it's there to advance and about. It's it's there to advance and defend our freedoms around the world in defend our freedoms around the world in defend our freedoms around the world in the developed world. That's why free the developed world. That's why free the developed world. That's why free humanity exists. It's also to offer a, humanity exists. It's also to offer a, humanity exists. It's also to offer a, you know, a beacon of what what a free you know, a beacon of what what a free you know, a beacon of what what a free world could look like, but elevate the world could look like, but elevate the world could look like, but elevate the brand that we're building now is is brand that we're building now is is brand that we're building now is is really about human flourishing and how really about human flourishing and how really about human flourishing and how we can live our best lives, how we can we can live our best lives, how we can we can live our best lives, how we can live on purpose and and uh and despite

1:32live on purpose and and uh and despite live on purpose and and uh and despite all the madness of the world, we can all the madness of the world, we can all the madness of the world, we can forge our own destinies and and and forge our own destinies and and and forge our own destinies and and and elevate is that platform to support you elevate is that platform to support you elevate is that platform to support you on that journey as is Nordic Flow and uh on that journey as is Nordic Flow and uh on that journey as is Nordic Flow and uh >> elevate your healthdeed nic so I hadn't >> elevate your healthdeed nic so I hadn't >> elevate your healthdeed nic so I hadn't made the connection to you did last. I made the connection to you did last. I made the connection to you did last. I said, "Wait a minute." said, "Wait a minute." said, "Wait a minute." >> Incredible. >> Incredible. >> That's crazy. But yes, agreed. Well >> That's crazy. But yes, agreed. Well >> That's crazy. But yes, agreed. Well said. said. said. >> Yeah. So, thank you to everyone at home. >> Yeah. So, thank you to everyone at home. >> Yeah. So, thank you to everyone at home. Thank you, Rob. Great to have you here Thank you, Rob. Great to have you here Thank you, Rob. Great to have you here again. And do go back and check out again. And do go back and check out again. And do go back and check out after watching this one if you've made after watching this one if you've made after watching this one if you've made us all the way to the end. Kudos to you. us all the way to the end. Kudos to you. us all the way to the end. Kudos to you. Um, do check out our previous episode Um, do check out our previous episode Um, do check out our previous episode where we sent it in on breath work uh or where we sent it in on breath work uh or where we sent it in on breath work uh or breath techniques, breath optimization, breath techniques, breath optimization, breath techniques, breath optimization, breath play, breath play, breath play, >> as Rob lovingly lovingly describes. >> as Rob lovingly lovingly describes. >> as Rob lovingly lovingly describes. >> Yes. Energy flows where focus goes. Team >> Yes. Energy flows where focus goes. Team >> Yes. Energy flows where focus goes. Team human. human. human. >> Team Human. >> Team Human. >> Team Human. >> We got this. >> We got this. >> We got this. >> We got this. Thanks for joining me for >> We got this. Thanks for joining me for >> We got this. Thanks for joining me for this powerful conversation with Dr. Rob this powerful conversation with Dr. Rob this powerful conversation with Dr. Rob Williams. If you enjoyed today's Williams. If you enjoyed today's Williams. If you enjoyed today's episode, please make sure you also check episode, please make sure you also check episode, please make sure you also check out his previous appearances, including out his previous appearances, including out his previous appearances, including his deep dive on breath work. And yes, his deep dive on breath work. And yes, his deep dive on breath work. And yes, even our exploration of geoengineering even our exploration of geoengineering even our exploration of geoengineering is a direct threat to human health. And is a direct threat to human health. And is a direct threat to human health. And don't forget, the Health Optimization

1:33don't forget, the Health Optimization don't forget, the Health Optimization Summit is happening in London on Summit is happening in London on Summit is happening in London on September the 13th and 14th. It's September the 13th and 14th. It's September the 13th and 14th. It's Europe's largest health conference, Europe's largest health conference, Europe's largest health conference, bringing together world-class speakers, bringing together world-class speakers, bringing together world-class speakers, cutting edge biohacking and longevity cutting edge biohacking and longevity cutting edge biohacking and longevity science, and practical tools to help you science, and practical tools to help you science, and practical tools to help you optimize your body and your mind. I'll optimize your body and your mind. I'll optimize your body and your mind. I'll be there and I'd love to see you, too. be there and I'd love to see you, too. be there and I'd love to see you, too. Tickets are available now, and you can Tickets are available now, and you can Tickets are available now, and you can get 10% off with our exclusive discount get 10% off with our exclusive discount get 10% off with our exclusive discount code, Elevate. Just hit the link in the code, Elevate. Just hit the link in the code, Elevate. Just hit the link in the description to secure your spot today. description to secure your spot today. description to secure your spot today. Finally, if you found value in today's Finally, if you found value in today's Finally, if you found value in today's conversation with Rob, then please hit conversation with Rob, then please hit conversation with Rob, then please hit subscribe, share this episode with a subscribe, share this episode with a subscribe, share this episode with a friend, and join our mailing list at friend, and join our mailing list at friend, and join our mailing list at danastregory.com/mpodcast so you never miss what's coming next. so you never miss what's coming next. Until next time, my name is Dan Aston Until next time, my name is Dan Aston Until next time, my name is Dan Aston Gregory. Live free and prosper. Gregory. Live free and prosper. Gregory. Live free and prosper. [Music] [Music] [Applause] [Applause] [Applause] [Music]

The Science of Cold Exposure How It Can Set You Free