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

00:00welcome everyone to the Nate winky welcome everyone to the Nate winky podcast I have Harley sealbinder here podcast I have Harley sealbinder here podcast I have Harley sealbinder here with me today and it is a very special with me today and it is a very special with me today and it is a very special day because this is the first time that day because this is the first time that day because this is the first time that I've actually had hardly on my podcast I've actually had hardly on my podcast I've actually had hardly on my podcast now in some sense though this is more of now in some sense though this is more of now in some sense though this is more of a joint episode than anything so how a joint episode than anything so how a joint episode than anything so how we're going to do this actually is we're going to do this actually is we're going to do this actually is basically we're gonna split the episode basically we're gonna split the episode basically we're gonna split the episode into two different parts there's four into two different parts there's four into two different parts there's four distinct topics that we're going to distinct topics that we're going to distinct topics that we're going to cover that are all under the same cover that are all under the same cover that are all under the same general umbrella general umbrella general umbrella so we're going to split it into two so we're going to split it into two so we're going to split it into two different episodes different episodes different episodes um to kind of give us both um to kind of give us both um to kind of give us both um some content to put on our individual um some content to put on our individual um some content to put on our individual podcasts so that's kind of the idea here podcasts so that's kind of the idea here podcasts so that's kind of the idea here and thank you for uh joining us today and thank you for uh joining us today and thank you for uh joining us today Harley yeah I've had you on too many Harley yeah I've had you on too many Harley yeah I've had you on too many times and now it's time to fix the times and now it's time to fix the times and now it's time to fix the balance you know now I come on yours balance you know now I come on yours balance you know now I come on yours I wonder about too many no not too many I wonder about too many no not too many I wonder about too many no not too many yep certainly this is this is fun to yep certainly this is this is fun to

01:00yep certainly this is this is fun to kind of switch it up here um kind of switch it up here um kind of switch it up here um and a quick note uh Harley as and a quick note uh Harley as and a quick note uh Harley as many people know was the uh the first many people know was the uh the first many people know was the uh the first the first go here for the the podcast the first go here for the the podcast the first go here for the the podcast world and he kind of kept pushing me in world and he kind of kept pushing me in world and he kind of kept pushing me in a in a good way to do it so I'm glad he a in a good way to do it so I'm glad he a in a good way to do it so I'm glad he did because it is did because it is did because it is it's very useful so far it's been quite it's very useful so far it's been quite it's very useful so far it's been quite the interesting uh experience so far so the interesting uh experience so far so the interesting uh experience so far so thank you for that thank you for that thank you for that yeah yeah yeah self-development it's just kind of a self-development it's just kind of a self-development it's just kind of a selfish Endeavor but we'll see what what selfish Endeavor but we'll see what what selfish Endeavor but we'll see what what other people think of it other people think of it other people think of it but yeah but yeah but yeah but yeah sure so yeah you were talking but yeah sure so yeah you were talking but yeah sure so yeah you were talking that we're going to talk about four that we're going to talk about four that we're going to talk about four different things under this umbrella and different things under this umbrella and different things under this umbrella and what is that umbrella what is that umbrella what is that umbrella yeah so some people call it biohacking yeah so some people call it biohacking yeah so some people call it biohacking the the four topics we'll just go there the the four topics we'll just go there the the four topics we'll just go there is intentional heat exposure intentional is intentional heat exposure intentional is intentional heat exposure intentional cold exposure intermittent fasting and cold exposure intermittent fasting and cold exposure intermittent fasting and hit workouts and we'll go into each of hit workouts and we'll go into each of hit workouts and we'll go into each of those and first we're going to start those and first we're going to start those and first we're going to start with hot and cold or cold and hot with hot and cold or cold and hot with hot and cold or cold and hot whichever way you prefer whichever way you prefer whichever way you prefer um and I've done a little bit more um and I've done a little bit more um and I've done a little bit more research than you have in those so I'll

02:00research than you have in those so I'll research than you have in those so I'll probably try and take the reins there probably try and take the reins there probably try and take the reins there for those two topics and then we'll for those two topics and then we'll for those two topics and then we'll switch over to the next two and we're switch over to the next two and we're switch over to the next two and we're also going to talk about our individual also going to talk about our individual also going to talk about our individual experiences with both experiences with both experiences with both because we both have become because we both have become because we both have become quite addicted in a good way to this uh quite addicted in a good way to this uh quite addicted in a good way to this uh to quite the extreme extent which will to quite the extreme extent which will to quite the extreme extent which will quick uh detail here in a second so quick uh detail here in a second so quick uh detail here in a second so anything else kind of preliminary that anything else kind of preliminary that anything else kind of preliminary that you want to talk about or do you want to you want to talk about or do you want to you want to talk about or do you want to kind of jump into gold kind of jump into gold kind of jump into gold well I'd first want to talk about just well I'd first want to talk about just well I'd first want to talk about just this idea of hormesis and stressing this idea of hormesis and stressing this idea of hormesis and stressing yourself in strategic ways like yourself in strategic ways like yourself in strategic ways like sometimes people have this negative sometimes people have this negative sometimes people have this negative connotation of the word stress where connotation of the word stress where connotation of the word stress where it's like oh stress is a bad thing I'm it's like oh stress is a bad thing I'm it's like oh stress is a bad thing I'm stressed out for school or for work but stressed out for school or for work but stressed out for school or for work but if you actually stress yourself in short if you actually stress yourself in short if you actually stress yourself in short durations strategically you actually be durations strategically you actually be durations strategically you actually be build up a stress resilience and you build up a stress resilience and you build up a stress resilience and you become you're able to handle stresses in become you're able to handle stresses in become you're able to handle stresses in life more and so that's kind of just the life more and so that's kind of just the life more and so that's kind of just the whole idea of this these biohacking whole idea of this these biohacking whole idea of this these biohacking methods all four of them stress your

03:00methods all four of them stress your methods all four of them stress your bodies in ways not too much stress where bodies in ways not too much stress where bodies in ways not too much stress where it's counterproductive but enough that it's counterproductive but enough that it's counterproductive but enough that it keeps your body resilient and so it keeps your body resilient and so it keeps your body resilient and so that's that idea of hormonesis and that's that idea of hormonesis and that's that idea of hormonesis and I was just gonna quick mention there's I was just gonna quick mention there's I was just gonna quick mention there's like a few different there's a little like a few different there's a little like a few different there's a little bit of sciency terms that come up but bit of sciency terms that come up but bit of sciency terms that come up but there's two things that occur when you there's two things that occur when you there's two things that occur when you stress your body that from what I've stress your body that from what I've stress your body that from what I've been able to find one is called been able to find one is called been able to find one is called mammalian Target of rapamycin and mammalian Target of rapamycin and mammalian Target of rapamycin and that when you stress your body in ways that when you stress your body in ways that when you stress your body in ways and it increases this mtor you actually and it increases this mtor you actually and it increases this mtor you actually increase your DNA repair and decrease increase your DNA repair and decrease increase your DNA repair and decrease the risk of senescent cells senescent the risk of senescent cells senescent the risk of senescent cells senescent cells are like cells that are stagnant cells are like cells that are stagnant cells are like cells that are stagnant that actually would yield a cancer cell that actually would yield a cancer cell that actually would yield a cancer cell over time so doing that will increase over time so doing that will increase over time so doing that will increase DNA and decrease risk of cancer cells DNA and decrease risk of cancer cells DNA and decrease risk of cancer cells and the other side of this is this and the other side of this is this and the other side of this is this adenosine monophosphate activated adenosine monophosphate activated adenosine monophosphate activated protein kinase it's such a long phrase protein kinase it's such a long phrase protein kinase it's such a long phrase but it's ampk and when you stress your but it's ampk and when you stress your but it's ampk and when you stress your body in ways that we're talking about

04:00body in ways that we're talking about body in ways that we're talking about you increase this ampk and then there's you increase this ampk and then there's you increase this ampk and then there's two side effects you increase your VO2 two side effects you increase your VO2 two side effects you increase your VO2 max which increases your cardiovascular max which increases your cardiovascular max which increases your cardiovascular health and you also increase your health and you also increase your health and you also increase your metabolism so in stress in your body metabolism so in stress in your body metabolism so in stress in your body this is just the summary you've this is just the summary you've this is just the summary you've practically increase your longevity as a practically increase your longevity as a practically increase your longevity as a human like you're going to live a longer human like you're going to live a longer human like you're going to live a longer healthier life and that's a little bit healthier life and that's a little bit healthier life and that's a little bit of science it's technical but I find it of science it's technical but I find it of science it's technical but I find it interesting so that's just a little bit interesting so that's just a little bit interesting so that's just a little bit of a summary of a summary of a summary yeah and this is really a key Point here yeah and this is really a key Point here yeah and this is really a key Point here this is kind of the basis for all this is kind of the basis for all this is kind of the basis for all exercise and all resistance training in exercise and all resistance training in exercise and all resistance training in general general general um and kind of the basis Behind These um and kind of the basis Behind These um and kind of the basis Behind These protocols is protocols is protocols is what what actually occurs is when you what what actually occurs is when you what what actually occurs is when you intentionally and intentionally the the intentionally and intentionally the the intentionally and intentionally the the big term here is when you intentionally big term here is when you intentionally big term here is when you intentionally um decide to stress your body um decide to stress your body um decide to stress your body with different mechanisms whether that with different mechanisms whether that with different mechanisms whether that be heat whether that be cold that's the be heat whether that be cold that's the be heat whether that be cold that's the you know it's the basis of exercise you know it's the basis of exercise you know it's the basis of exercise um your body will adapt and your body um your body will adapt and your body um your body will adapt and your body will respond in a way to actually

05:00will respond in a way to actually will respond in a way to actually improve now there's a there's a fine improve now there's a there's a fine improve now there's a there's a fine balance here because you can go too far balance here because you can go too far balance here because you can go too far so you can over stimulate yourself and so you can over stimulate yourself and so you can over stimulate yourself and actually have damage that's actually have damage that's actually have damage that's counterproductive but a lot of people counterproductive but a lot of people counterproductive but a lot of people will end up on the side of not will end up on the side of not will end up on the side of not stimulating themselves enough at all and stimulating themselves enough at all and stimulating themselves enough at all and it turns out that we're load-bearing it turns out that we're load-bearing it turns out that we're load-bearing creatures we're designed to have stress creatures we're designed to have stress creatures we're designed to have stress on our bodies and our bodies react on our bodies and our bodies react on our bodies and our bodies react positively to mild hormetic stress which positively to mild hormetic stress which positively to mild hormetic stress which is what you talked about at the is what you talked about at the is what you talked about at the beginning beginning beginning and it's actually critical for us to and it's actually critical for us to and it's actually critical for us to live longer and healthier and happier live longer and healthier and happier live longer and healthier and happier lives and we'll talk about that quite a lives and we'll talk about that quite a lives and we'll talk about that quite a bit another interesting point here is bit another interesting point here is bit another interesting point here is this is also kind of the basis for CBT this is also kind of the basis for CBT this is also kind of the basis for CBT which is cognitive behavioral therapy which is cognitive behavioral therapy which is cognitive behavioral therapy and we've talked about this before and we've talked about this before and we've talked about this before um but cognitive behavioral therapy is um but cognitive behavioral therapy is um but cognitive behavioral therapy is the type of therapy that you would the type of therapy that you would the type of therapy that you would receive in most clinical psychological receive in most clinical psychological receive in most clinical psychological settings so if you for instance have a settings so if you for instance have a settings so if you for instance have a phobia of an elevator you know a lot of phobia of an elevator you know a lot of phobia of an elevator you know a lot of people are just getting elevators it's a people are just getting elevators it's a people are just getting elevators it's a common thing or spiders or needles a lot common thing or spiders or needles a lot common thing or spiders or needles a lot of people are scared of needles

06:00of people are scared of needles of people are scared of needles basically how this works is through basically how this works is through basically how this works is through gradual increased exposure gradual increased exposure gradual increased exposure to whatever it is that sets you off in to whatever it is that sets you off in to whatever it is that sets you off in terms of stress that you are you're terms of stress that you are you're terms of stress that you are you're scared of scared of scared of you will over time become less and you will over time become less and you will over time become less and you'll develop less and less of a stress you'll develop less and less of a stress you'll develop less and less of a stress response to this and actually be able to response to this and actually be able to response to this and actually be able to overcome your fear now there's a big overcome your fear now there's a big overcome your fear now there's a big there's a big key Point here which is there's a big key Point here which is there's a big key Point here which is this mindset point which is there's a this mindset point which is there's a this mindset point which is there's a big difference between whether or not big difference between whether or not big difference between whether or not you voluntarily decide to take on a you voluntarily decide to take on a you voluntarily decide to take on a stressor versus it's happened to you stressor versus it's happened to you stressor versus it's happened to you against your will or unexpectedly against your will or unexpectedly against your will or unexpectedly there's actually an entire different set there's actually an entire different set there's actually an entire different set of biological and physiological effects of biological and physiological effects of biological and physiological effects that take place when you choose to put that take place when you choose to put that take place when you choose to put yourself in a stressful environment and yourself in a stressful environment and yourself in a stressful environment and that's a very key takeaway here because that's a very key takeaway here because that's a very key takeaway here because you know some of these Protocols are you know some of these Protocols are you know some of these Protocols are very stressful but in engaging with them very stressful but in engaging with them very stressful but in engaging with them intentionally which is the basis of CBT intentionally which is the basis of CBT intentionally which is the basis of CBT you you are the sort of person that can you you are the sort of person that can you you are the sort of person that can overcome these things and Nietzsche got

07:00overcome these things and Nietzsche got overcome these things and Nietzsche got it right when he said what doesn't kill it right when he said what doesn't kill it right when he said what doesn't kill you makes you stronger it's also a you makes you stronger it's also a you makes you stronger it's also a pretty good song I've heard so but pretty good song I've heard so but pretty good song I've heard so but that's just a key Point here with that that's just a key Point here with that that's just a key Point here with that mindset component about intentionally mindset component about intentionally mindset component about intentionally going into these states of stress and going into these states of stress and going into these states of stress and the growth that can come out of that the growth that can come out of that the growth that can come out of that so hopefully that will kind of set the so hopefully that will kind of set the so hopefully that will kind of set the stage and I appreciate you uh putting stage and I appreciate you uh putting stage and I appreciate you uh putting out some of those scientific terms that out some of those scientific terms that out some of those scientific terms that are kind of tricky to nail down so sure are kind of tricky to nail down so sure are kind of tricky to nail down so sure yeah and not only have we just been yeah and not only have we just been yeah and not only have we just been studying it we've also been like you studying it we've also been like you studying it we've also been like you said engaging in these purposefully and said engaging in these purposefully and said engaging in these purposefully and seeing quite a few benefits even if it's seeing quite a few benefits even if it's seeing quite a few benefits even if it's just mood like and mental benefits just just mood like and mental benefits just just mood like and mental benefits just feeling better feeling good but but yeah feeling better feeling good but but yeah feeling better feeling good but but yeah it's been a good ride I think it's been it's been a good ride I think it's been it's been a good ride I think it's been I think seven or eight months that we've I think seven or eight months that we've I think seven or eight months that we've been going down this train some of the been going down this train some of the been going down this train some of the yeah just going down this train in yeah just going down this train in yeah just going down this train in general biohacking learning more trying general biohacking learning more trying general biohacking learning more trying new things but it's been a fun journey new things but it's been a fun journey new things but it's been a fun journey to do individually and together so to do individually and together so to do individually and together so now for sure also another quick thing I

08:00now for sure also another quick thing I now for sure also another quick thing I wanted to mention before we dive into wanted to mention before we dive into wanted to mention before we dive into cold immersion or cold exposure or cold cold immersion or cold exposure or cold cold immersion or cold exposure or cold therapy however you want to Define it therapy however you want to Define it therapy however you want to Define it um a huge amount of the let's call it um a huge amount of the let's call it um a huge amount of the let's call it groundwork and groundwork and groundwork and data collection and aggregation was done data collection and aggregation was done data collection and aggregation was done by a couple different people and I want by a couple different people and I want by a couple different people and I want to give them credit because a lot of the to give them credit because a lot of the to give them credit because a lot of the stuff that we're drawing on it wasn't stuff that we're drawing on it wasn't stuff that we're drawing on it wasn't like we spent the hours analyzing the like we spent the hours analyzing the like we spent the hours analyzing the scientific literature to identify which scientific literature to identify which scientific literature to identify which studies were key in terms of takeaways a studies were key in terms of takeaways a studies were key in terms of takeaways a couple of individuals were very couple of individuals were very couple of individuals were very influential for me and for you and one influential for me and for you and one influential for me and for you and one of those is Dr Andrew huberman of those is Dr Andrew huberman of those is Dr Andrew huberman who has a very successful podcast and I who has a very successful podcast and I who has a very successful podcast and I would highly recommend looking into what would highly recommend looking into what would highly recommend looking into what he says about these different topics he says about these different topics he says about these different topics because they're so complex that each one because they're so complex that each one because they're so complex that each one that we're going to talk about you could that we're going to talk about you could that we're going to talk about you could do a two or three hour episode on no do a two or three hour episode on no do a two or three hour episode on no problem and he actually does that so if problem and he actually does that so if problem and he actually does that so if you want more of the data and more you want more of the data and more you want more of the data and more analysis of each of them individually

09:00analysis of each of them individually analysis of each of them individually highly recommend going checking out his highly recommend going checking out his highly recommend going checking out his podcast huberman Lab podcast another podcast huberman Lab podcast another podcast huberman Lab podcast another person is Peter attia he's a podcast person is Peter attia he's a podcast person is Peter attia he's a podcast called the drive called the drive called the drive he's also very knowledgeable big fan of he's also very knowledgeable big fan of he's also very knowledgeable big fan of him he's had Superman on Superman's had him he's had Superman on Superman's had him he's had Superman on Superman's had him on him on him on um they're kind of in that same sphere um they're kind of in that same sphere um they're kind of in that same sphere of longevity and health and finally of longevity and health and finally of longevity and health and finally another person is Dr Rhonda Patrick another person is Dr Rhonda Patrick another person is Dr Rhonda Patrick she is she has been on Joe Rogan like she is she has been on Joe Rogan like she is she has been on Joe Rogan like seven or eight times an immense amount seven or eight times an immense amount seven or eight times an immense amount of time she just has this insane wealth of time she just has this insane wealth of time she just has this insane wealth of knowledge of knowledge of knowledge um good luck keeping up with her she is um good luck keeping up with her she is um good luck keeping up with her she is incredible so they have all been very incredible so they have all been very incredible so they have all been very influential for me and I'm sure for you influential for me and I'm sure for you influential for me and I'm sure for you too too too and of their expertise and specifically and of their expertise and specifically and of their expertise and specifically just in the fact that they spent the just in the fact that they spent the just in the fact that they spent the time to really look at the literature time to really look at the literature time to really look at the literature um and give some of the key takeaways um and give some of the key takeaways um and give some of the key takeaways that we'll be talking about here that we'll be talking about here that we'll be talking about here so I just wanted to say that I don't so I just wanted to say that I don't so I just wanted to say that I don't know if you're anything else any other know if you're anything else any other know if you're anything else any other sources that you you encountered sources that you you encountered sources that you you encountered specifically

10:00specifically specifically yeah those are kind of the main three I yeah those are kind of the main three I yeah those are kind of the main three I think there's another guy named like think there's another guy named like think there's another guy named like Jason Fong who I was talking to with Jason Fong who I was talking to with Jason Fong who I was talking to with that one guy in the sauna he was he was that one guy in the sauna he was he was that one guy in the sauna he was he was explaining intermittent fasting I explaining intermittent fasting I explaining intermittent fasting I checked him out but yeah those three you checked him out but yeah those three you checked him out but yeah those three you mentioned were like the biggest three mentioned were like the biggest three mentioned were like the biggest three for sure impact wise so for sure impact wise so for sure impact wise so cool cool cool cool cool cool all right so you want to get to College all right so you want to get to College all right so you want to get to College jump in that cold okay so this is I'd jump in that cold okay so this is I'd jump in that cold okay so this is I'd say of the four biohacking methods let's say of the four biohacking methods let's say of the four biohacking methods let's just call them that up to four this is just call them that up to four this is just call them that up to four this is probably the newest that that we've probably the newest that that we've probably the newest that that we've really done on a series level really done on a series level really done on a series level um so there's a couple different types um so there's a couple different types um so there's a couple different types of intentional cold exposure and it's of intentional cold exposure and it's of intentional cold exposure and it's important to talk about the different important to talk about the different important to talk about the different types types types um one type would be just a cold shower um one type would be just a cold shower um one type would be just a cold shower um exposing yourself to cold water under um exposing yourself to cold water under um exposing yourself to cold water under a cold shower and one of the important a cold shower and one of the important a cold shower and one of the important points about taking cold showers and points about taking cold showers and points about taking cold showers and cold showers in general is there's been cold showers in general is there's been cold showers in general is there's been very little data in research done on very little data in research done on very little data in research done on cold showers and compared to the other cold showers and compared to the other cold showers and compared to the other other methods that we'll talk about here other methods that we'll talk about here other methods that we'll talk about here in a second and the main reason for this in a second and the main reason for this in a second and the main reason for this is because it's very in a laboratory is because it's very in a laboratory is because it's very in a laboratory setting it's very important to control

11:00setting it's very important to control setting it's very important to control for as many variables as possible for as many variables as possible for as many variables as possible to determine that the data and the the to determine that the data and the the to determine that the data and the the conclusions you're coming to aren't conclusions you're coming to aren't conclusions you're coming to aren't tainted by outside variables that you tainted by outside variables that you tainted by outside variables that you couldn't control for and the problem couldn't control for and the problem couldn't control for and the problem with cold showers versus something like with cold showers versus something like with cold showers versus something like cryotherapy or cold immersion or even cryotherapy or cold immersion or even cryotherapy or cold immersion or even just standing in a cold room just standing in a cold room just standing in a cold room is the temperature of the water the is the temperature of the water the is the temperature of the water the duration the way it hits your body in duration the way it hits your body in duration the way it hits your body in terms of body composition whether you terms of body composition whether you terms of body composition whether you put your head in whether you don't put your head in whether you don't put your head in whether you don't frequency there's a lot more variables frequency there's a lot more variables frequency there's a lot more variables attached to Simply the to the other attached to Simply the to the other attached to Simply the to the other kinds of cold exposure now there's no kinds of cold exposure now there's no kinds of cold exposure now there's no real reason to suggest that some of the real reason to suggest that some of the real reason to suggest that some of the benefits from benefits from benefits from um the other types aren't applied so the um the other types aren't applied so the um the other types aren't applied so the cold shower in fact to the contrary cold shower in fact to the contrary cold shower in fact to the contrary um because another key Point here is it um because another key Point here is it um because another key Point here is it turns out that heat specifically escapes turns out that heat specifically escapes turns out that heat specifically escapes your body about four times faster under your body about four times faster under your body about four times faster under liquid so water in this case than it liquid so water in this case than it liquid so water in this case than it would through air so there's there's no would through air so there's there's no would through air so there's there's no reason to think that a cold shower reason to think that a cold shower reason to think that a cold shower wouldn't provide some of the same wouldn't provide some of the same wouldn't provide some of the same benefits that we'll talk about

12:00benefits that we'll talk about benefits that we'll talk about specifically with cold immersion but it specifically with cold immersion but it specifically with cold immersion but it is a it is a key difference here is a it is a key difference here is a it is a key difference here um so back to our personal Journey here um so back to our personal Journey here um so back to our personal Journey here is we started taking cold showers I mean is we started taking cold showers I mean is we started taking cold showers I mean essentially over the summer right it was essentially over the summer right it was essentially over the summer right it was this summer it started to get deep into this summer it started to get deep into this summer it started to get deep into that yeah like specifically after a that yeah like specifically after a that yeah like specifically after a sauna like hit the sauna and then cool sauna like hit the sauna and then cool sauna like hit the sauna and then cool off right in the cold shower but that off right in the cold shower but that off right in the cold shower but that was like the first time I've actually was like the first time I've actually was like the first time I've actually ever done a cold shower practically but ever done a cold shower practically but ever done a cold shower practically but keep going keep going keep going yeah so specifically with the sauna yeah so specifically with the sauna yeah so specifically with the sauna which I actually want to get into that which I actually want to get into that which I actually want to get into that later there's some interesting uh data later there's some interesting uh data later there's some interesting uh data on the use of hot and cold in Tangent on the use of hot and cold in Tangent on the use of hot and cold in Tangent together which is pretty interesting to together which is pretty interesting to together which is pretty interesting to look at look at look at um but regardless it was we would hit it um but regardless it was we would hit it um but regardless it was we would hit it after a workout too just in general and after a workout too just in general and after a workout too just in general and but then more recently but then more recently but then more recently we uh we took it a step farther and we uh we took it a step farther and we uh we took it a step farther and so this is where we'll see how many so this is where we'll see how many so this is where we'll see how many people think we're crazy people think we're crazy people think we're crazy um but basically what we did is we um but basically what we did is we um but basically what we did is we wanted to build our own cold plunge

13:00wanted to build our own cold plunge wanted to build our own cold plunge um cold tank so the best way to describe um cold tank so the best way to describe um cold tank so the best way to describe this is a lot of people take ice baths this is a lot of people take ice baths this is a lot of people take ice baths Oh They'll fill the bathtub full of Oh They'll fill the bathtub full of Oh They'll fill the bathtub full of water as cold as water as possible put water as cold as water as possible put water as cold as water as possible put in some mice and we'll take a nice bath in some mice and we'll take a nice bath in some mice and we'll take a nice bath um um um and this is good it's just a lot of work and this is good it's just a lot of work and this is good it's just a lot of work to do you feel your tub up you have to to do you feel your tub up you have to to do you feel your tub up you have to have the ice you have to go buy the ice have the ice you have to go buy the ice have the ice you have to go buy the ice you have to take the ice Etc so if you have to take the ice Etc so if you have to take the ice Etc so if you're going to do it on the regular you're going to do it on the regular you're going to do it on the regular it's a lot nicer to have something that it's a lot nicer to have something that it's a lot nicer to have something that you don't have to put all that prep work you don't have to put all that prep work you don't have to put all that prep work in for so I want to say it was probably in for so I want to say it was probably in for so I want to say it was probably four months ago now I was scrolling four months ago now I was scrolling four months ago now I was scrolling YouTube and it came across a you know YouTube and it came across a you know YouTube and it came across a you know do-it-yourself cold Plunge do-it-yourself cold Plunge do-it-yourself cold Plunge and basically the the guy here and basically the the guy here and basically the the guy here recommended getting a chest freezer recommended getting a chest freezer recommended getting a chest freezer sealing the inside with silicone sealing the inside with silicone sealing the inside with silicone and then pumping it full of water just and then pumping it full of water just and then pumping it full of water just using an external pump using an external pump using an external pump and then in order to control the and then in order to control the and then in order to control the temperature of the water in the chest temperature of the water in the chest temperature of the water in the chest freezer you get a temperature probe freezer you get a temperature probe freezer you get a temperature probe connected connected connected um

14:00um device that essentially hooks up to an device that essentially hooks up to an device that essentially hooks up to an electrical outlet and then hooks up to electrical outlet and then hooks up to electrical outlet and then hooks up to your chest freezer and will turn the your chest freezer and will turn the your chest freezer and will turn the chest freezer on depending on the chest freezer on depending on the chest freezer on depending on the temperature of the water so keep it temperature of the water so keep it temperature of the water so keep it within a range and that's precisely what within a range and that's precisely what within a range and that's precisely what we did so we purchased this chest we did so we purchased this chest we did so we purchased this chest freezer we filled it with silicon or freezer we filled it with silicon or freezer we filled it with silicon or sealed it filled with water and then sealed it filled with water and then sealed it filled with water and then bought this temperature controlled bought this temperature controlled bought this temperature controlled module and we also bought a fish tank module and we also bought a fish tank module and we also bought a fish tank filtration system which works very well filtration system which works very well filtration system which works very well it has a UV light so it kills off it has a UV light so it kills off it has a UV light so it kills off bacterial viruses and just kind of helps bacterial viruses and just kind of helps bacterial viruses and just kind of helps to filter the water now we still clear to filter the water now we still clear to filter the water now we still clear out the water every month or so to keep out the water every month or so to keep out the water every month or so to keep it relatively clean it relatively clean it relatively clean um but this is currently sitting in my um but this is currently sitting in my um but this is currently sitting in my closet right now right over there and it closet right now right over there and it closet right now right over there and it has been uh it's been quite the uh has been uh it's been quite the uh has been uh it's been quite the uh quite the thing to tell people about quite the thing to tell people about quite the thing to tell people about when people have come over and checked when people have come over and checked when people have come over and checked it out it's uh it out it's uh it out it's uh not not many people uh do this in

15:00not not many people uh do this in not not many people uh do this in college so I uh I think I think it's college so I uh I think I think it's college so I uh I think I think it's pretty great though and we both love it pretty great though and we both love it pretty great though and we both love it so there's that it's a love-hate so there's that it's a love-hate so there's that it's a love-hate relationship you know it's like yeah a relationship you know it's like yeah a relationship you know it's like yeah a lot of your mind is like I don't want to lot of your mind is like I don't want to lot of your mind is like I don't want to go in but you kind of have to you know go in but you kind of have to you know go in but you kind of have to you know oh yeah as Rogan might say conquer your oh yeah as Rogan might say conquer your oh yeah as Rogan might say conquer your the battle with your mind or or your the battle with your mind or or your the battle with your mind or or your inner whichever one you want yup inner whichever one you want yup inner whichever one you want yup yup for sure yep yup for sure yep yup for sure yep so that's a bit of the background and so that's a bit of the background and so that's a bit of the background and then for about four months now we've then for about four months now we've then for about four months now we've been doing that I'd say two to three been doing that I'd say two to three been doing that I'd say two to three times per week some weeks more some times per week some weeks more some times per week some weeks more some weeks less some weeks when we're feeling weeks less some weeks when we're feeling weeks less some weeks when we're feeling particularly pathetic we'll do it less particularly pathetic we'll do it less particularly pathetic we'll do it less um because I mean the psychological um because I mean the psychological um because I mean the psychological battle to get in that thing battle to get in that thing battle to get in that thing is more intense than anything working is more intense than anything working is more intense than anything working out sauna no problem that it's horrible out sauna no problem that it's horrible out sauna no problem that it's horrible absolutely absolutely absolutely um but I also think that in terms of um but I also think that in terms of um but I also think that in terms of immediate effects on immediate effects on immediate effects on mood afterwards it's the most dramatic mood afterwards it's the most dramatic mood afterwards it's the most dramatic compared to any of the other things that compared to any of the other things that compared to any of the other things that we'll talk about we'll talk about we'll talk about um I noticed the greatest increase in

16:00um I noticed the greatest increase in um I noticed the greatest increase in mood after after something like the cold mood after after something like the cold mood after after something like the cold plunge and I think there's a direct plunge and I think there's a direct plunge and I think there's a direct correlation between that and just how correlation between that and just how correlation between that and just how intense it is and how much I dreaded intense it is and how much I dreaded intense it is and how much I dreaded seriously so so we've been doing that seriously so so we've been doing that seriously so so we've been doing that and we we've adjusted the temperature and we we've adjusted the temperature and we we've adjusted the temperature and I mean we started at what Harley and I mean we started at what Harley and I mean we started at what Harley yeah 5 46 something like that and then yeah 5 46 something like that and then yeah 5 46 something like that and then dropped it to like 42 and then we saw a dropped it to like 42 and then we saw a dropped it to like 42 and then we saw a video of Rogan getting in this video of Rogan getting in this video of Rogan getting in this ice-filled contraption and we're like ice-filled contraption and we're like ice-filled contraption and we're like wow we really gotta lower our temp so I wow we really gotta lower our temp so I wow we really gotta lower our temp so I think it's sitting at like 34.9 or 35 think it's sitting at like 34.9 or 35 think it's sitting at like 34.9 or 35 degrees I just looked over there as we degrees I just looked over there as we degrees I just looked over there as we were setting up yup yup and uh yeah so were setting up yup yup and uh yeah so were setting up yup yup and uh yeah so slowly but surely we've we've eased into slowly but surely we've we've eased into slowly but surely we've we've eased into that and that actually brings up a good that and that actually brings up a good that and that actually brings up a good point here point here point here um with a lot of these different um with a lot of these different um with a lot of these different stressors is it's it's well a it's stressors is it's it's well a it's stressors is it's it's well a it's impossible to design a protocol that impossible to design a protocol that impossible to design a protocol that fits everyone period so everyone is a fits everyone period so everyone is a fits everyone period so everyone is a nuanced individual and there simply is nuanced individual and there simply is nuanced individual and there simply is no one-size-fits all no one-size-fits all no one-size-fits all um duration frequency intensity and the

17:00um duration frequency intensity and the um duration frequency intensity and the type of cold exposure type of cold exposure type of cold exposure will all affect will all affect will all affect um um you know you as an individual you know you as an individual you know you as an individual differently so you have to tailor a differently so you have to tailor a differently so you have to tailor a protocol that makes the most sense for protocol that makes the most sense for protocol that makes the most sense for you and where you're at I would not you and where you're at I would not you and where you're at I would not recommend getting into a 35 degree cold recommend getting into a 35 degree cold recommend getting into a 35 degree cold plunge if you've never done one before I plunge if you've never done one before I plunge if you've never done one before I would start with a mild cold shower and would start with a mild cold shower and would start with a mild cold shower and there's no one one way that huberman there's no one one way that huberman there's no one one way that huberman actually describes this is actually describes this is actually describes this is he calls them psychological walls it's he calls them psychological walls it's he calls them psychological walls it's kind of how he measures it because and kind of how he measures it because and kind of how he measures it because and and it's a bit tricky to describe so and it's a bit tricky to describe so and it's a bit tricky to describe so perhaps listening to his version is perhaps listening to his version is perhaps listening to his version is probably the best but essentially the probably the best but essentially the probably the best but essentially the idea here the overall trading idea is idea here the overall trading idea is idea here the overall trading idea is that you want it to be tough such that that you want it to be tough such that that you want it to be tough such that you're you're you really want to get out you're you're you really want to get out you're you're you really want to get out or you really want to stop whatever or you really want to stop whatever or you really want to stop whatever protocol you're doing but that there's protocol you're doing but that there's protocol you're doing but that there's no sense in the back your mind of danger no sense in the back your mind of danger no sense in the back your mind of danger there's no okay am I am I at a health there's no okay am I am I at a health there's no okay am I am I at a health risk here because then you could risk here because then you could risk here because then you could actually you can actually hurt yourself

18:00actually you can actually hurt yourself actually you can actually hurt yourself with these protocols so you do have to with these protocols so you do have to with these protocols so you do have to start in a place that is wise so that start in a place that is wise so that start in a place that is wise so that you don't you don't hurt yourself so you don't you don't hurt yourself so you don't you don't hurt yourself so it's very important to recognize that it's very important to recognize that it's very important to recognize that there's no one-size-fits-all policy there's no one-size-fits-all policy there's no one-size-fits-all policy and each person has to tailor it and and each person has to tailor it and and each person has to tailor it and recognize that level of stress that you recognize that level of stress that you recognize that level of stress that you want to achieve so that you're actually want to achieve so that you're actually want to achieve so that you're actually going to get a benefit but also not going to get a benefit but also not going to get a benefit but also not stressing yourself too much and also not stressing yourself too much and also not stressing yourself too much and also not stressing yourself not at all stressing yourself not at all stressing yourself not at all so there is that that middle ground and so there is that that middle ground and so there is that that middle ground and then also like if you're new to this then also like if you're new to this then also like if you're new to this your body's not even adapted to facing your body's not even adapted to facing your body's not even adapted to facing those kind of stressors so like you said those kind of stressors so like you said those kind of stressors so like you said you have to start with less stress and you have to start with less stress and you have to start with less stress and you can build up a resistance and stress you can build up a resistance and stress you can build up a resistance and stress yourself more and more you know yourself more and more you know yourself more and more you know intentionally but like you said starting intentionally but like you said starting intentionally but like you said starting off you're just not going to be adapted off you're just not going to be adapted off you're just not going to be adapted to it so it's probably going to be to it so it's probably going to be to it so it's probably going to be counterproductive maybe so yeah start counterproductive maybe so yeah start counterproductive maybe so yeah start small and build up small and build up small and build up yeah it's the same idea behind basically yeah it's the same idea behind basically yeah it's the same idea behind basically any kind of training in general you're any kind of training in general you're any kind of training in general you're going to become cold adapted it's the going to become cold adapted it's the going to become cold adapted it's the term and heat adapted and then same with

19:00term and heat adapted and then same with term and heat adapted and then same with resistance training same with resistance training same with resistance training same with um weight training is your body is it's um weight training is your body is it's um weight training is your body is it's it's actively trying to protect itself it's actively trying to protect itself it's actively trying to protect itself in a sense from whatever movement or or in a sense from whatever movement or or in a sense from whatever movement or or stressor you're putting on it so over stressor you're putting on it so over stressor you're putting on it so over time you can you can Flatline you can time you can you can Flatline you can time you can you can Flatline you can you can hit a you can hit a you can hit a a um a plateau rather where you're just a um a plateau rather where you're just a um a plateau rather where you're just not getting the Improvement anymore not getting the Improvement anymore not getting the Improvement anymore because your body has become adapted so because your body has become adapted so because your body has become adapted so you do have to tailor it because of that you do have to tailor it because of that you do have to tailor it because of that to get the most benefit out of whatever to get the most benefit out of whatever to get the most benefit out of whatever protocol strategy you're trying to do protocol strategy you're trying to do protocol strategy you're trying to do another key Point here is another key Point here is another key Point here is the the the depending on your goals depending on your goals depending on your goals of what you're trying to achieve whether of what you're trying to achieve whether of what you're trying to achieve whether that's longevity Health that's longevity Health that's longevity Health um overall physical fitness um overall physical fitness um overall physical fitness or strength or or weight training or or strength or or weight training or or strength or or weight training or hypertrophy that can also change the hypertrophy that can also change the hypertrophy that can also change the equation here in terms of what protocol equation here in terms of what protocol equation here in terms of what protocol you'll pick at what duration at what you'll pick at what duration at what you'll pick at what duration at what intensity so there's a lot of nuance intensity so there's a lot of nuance intensity so there's a lot of nuance here and again I go back to my there's

20:00here and again I go back to my there's here and again I go back to my there's no one size fit all but just a quick no one size fit all but just a quick no one size fit all but just a quick start actually jumping more into start actually jumping more into start actually jumping more into specifically cold is there's an specifically cold is there's an specifically cold is there's an important Point here about basically important Point here about basically important Point here about basically your body's temperature regulation so your body's temperature regulation so your body's temperature regulation so all of us have a circadian rhythm that all of us have a circadian rhythm that all of us have a circadian rhythm that has to do with multiple different has to do with multiple different has to do with multiple different biological processes typically you hear biological processes typically you hear biological processes typically you hear about the Circadian rhythm in regards to about the Circadian rhythm in regards to about the Circadian rhythm in regards to sleep cycles and that's most of the time sleep cycles and that's most of the time sleep cycles and that's most of the time when you hear about it there's also one when you hear about it there's also one when you hear about it there's also one um it's that's in regards to thermogenic um it's that's in regards to thermogenic um it's that's in regards to thermogenic regulation so you're actually at your regulation so you're actually at your regulation so you're actually at your temperature minimum in a 24-hour cycle temperature minimum in a 24-hour cycle temperature minimum in a 24-hour cycle roughly two hours before you wake up so roughly two hours before you wake up so roughly two hours before you wake up so if you wake up at 6am or eight or eight if you wake up at 6am or eight or eight if you wake up at 6am or eight or eight a.m it's about two hours before so when a.m it's about two hours before so when a.m it's about two hours before so when you're actually your body's actually at you're actually your body's actually at you're actually your body's actually at its coldest and then from that point its coldest and then from that point its coldest and then from that point you'll enter into a heating up process you'll enter into a heating up process you'll enter into a heating up process from that two hours before until about from that two hours before until about from that two hours before until about depending it can be mid-afternoon or depending it can be mid-afternoon or depending it can be mid-afternoon or gonna be early evening and after that gonna be early evening and after that gonna be early evening and after that you'll actually start to decrease in you'll actually start to decrease in you'll actually start to decrease in temperature because it turns out that as temperature because it turns out that as temperature because it turns out that as you go to sleep your body is actually

21:00you go to sleep your body is actually you go to sleep your body is actually cooling down in temperature and this is cooling down in temperature and this is cooling down in temperature and this is also something interesting about timing also something interesting about timing also something interesting about timing your cold exposure and your heat your cold exposure and your heat your cold exposure and your heat exposure because exposure because exposure because what it's it's somewhat counterintuitive what it's it's somewhat counterintuitive what it's it's somewhat counterintuitive but cold exposure an intentional code but cold exposure an intentional code but cold exposure an intentional code exposure will actually heat your body up exposure will actually heat your body up exposure will actually heat your body up it sends signals to your body that it it sends signals to your body that it it sends signals to your body that it needs to heat up the opposite occurs needs to heat up the opposite occurs needs to heat up the opposite occurs with sauna use so with sauna use it's with sauna use so with sauna use it's with sauna use so with sauna use it's sending signals to your body that you sending signals to your body that you sending signals to your body that you actually can cool down actually can cool down actually can cool down so it's kind of counterintuitive because so it's kind of counterintuitive because so it's kind of counterintuitive because you're obviously putting yourself in an you're obviously putting yourself in an you're obviously putting yourself in an environment that actually produces the environment that actually produces the environment that actually produces the opposite effect in terms of sending opposite effect in terms of sending opposite effect in terms of sending signals to your brain in your body and signals to your brain in your body and signals to your brain in your body and that's important for timing because if that's important for timing because if that's important for timing because if you were to hit a cold exposure right you were to hit a cold exposure right you were to hit a cold exposure right before you went to bed which anyone can before you went to bed which anyone can before you went to bed which anyone can try good luck falling asleep very try good luck falling asleep very try good luck falling asleep very rapidly uh you you will definitely be rapidly uh you you will definitely be rapidly uh you you will definitely be woken up and intuitively that that makes woken up and intuitively that that makes woken up and intuitively that that makes a lot of sense and that's why for me a lot of sense and that's why for me a lot of sense and that's why for me personally and I know you you've done personally and I know you you've done personally and I know you you've done this as well is try and hit the sauna this as well is try and hit the sauna this as well is try and hit the sauna towards the end of the day and hitting a towards the end of the day and hitting a towards the end of the day and hitting a cold exposure more of the middle or cold exposure more of the middle or

22:00cold exposure more of the middle or early early part of the day makes a lot early early part of the day makes a lot early early part of the day makes a lot more sense knowing that circadian rhythm more sense knowing that circadian rhythm more sense knowing that circadian rhythm and that specifically on the thermogenic and that specifically on the thermogenic and that specifically on the thermogenic side and then the Sleep side of things side and then the Sleep side of things side and then the Sleep side of things yeah knowing that your body has to yeah knowing that your body has to yeah knowing that your body has to technically decrease in temperature for technically decrease in temperature for technically decrease in temperature for you to even fall asleep so if you jump you to even fall asleep so if you jump you to even fall asleep so if you jump in that cold plunge a you're going to be in that cold plunge a you're going to be in that cold plunge a you're going to be awakened and B you're just going to be awakened and B you're just going to be awakened and B you're just going to be so warm your core body temperature is so warm your core body temperature is so warm your core body temperature is going to be so warm so it's like it's going to be so warm so it's like it's going to be so warm so it's like it's impossible to sleep for those two impossible to sleep for those two impossible to sleep for those two reasons it seems but yeah yep now for reasons it seems but yeah yep now for reasons it seems but yeah yep now for sure sure sure so going back to cold immersion there's so going back to cold immersion there's so going back to cold immersion there's a couple different a couple different a couple different um strategies for cold immersion kind of um strategies for cold immersion kind of um strategies for cold immersion kind of like we talked about like we talked about like we talked about um the the big thing with cold showers um the the big thing with cold showers um the the big thing with cold showers is it's not been studied much so it's a is it's not been studied much so it's a is it's not been studied much so it's a little bit difficult to to see the little bit difficult to to see the little bit difficult to to see the actual data there but again there's no actual data there but again there's no actual data there but again there's no reason to suggest that it isn't an reason to suggest that it isn't an reason to suggest that it isn't an effective form of cold exposure there's effective form of cold exposure there's effective form of cold exposure there's also cryotherapy and there's complete also cryotherapy and there's complete also cryotherapy and there's complete cold immersion up to the neck so cold cold immersion up to the neck so cold cold immersion up to the neck so cold water or cold cold bath water or cold cold bath water or cold cold bath and then there's also just cold and then there's also just cold and then there's also just cold immersion from immersion from immersion from regular regular regular day-to-day thing so like literally just

23:00day-to-day thing so like literally just day-to-day thing so like literally just stepping outside in cold weather like stepping outside in cold weather like stepping outside in cold weather like without a jacket off I mean that that's without a jacket off I mean that that's without a jacket off I mean that that's a form of cold cold exposure and most of a form of cold cold exposure and most of a form of cold cold exposure and most of the studies that have been done the studies that have been done the studies that have been done especially the ones that show the most especially the ones that show the most especially the ones that show the most dramatic effects it's a clear line that dramatic effects it's a clear line that dramatic effects it's a clear line that cold immersion up to the neck in water cold immersion up to the neck in water cold immersion up to the neck in water is the most effective by far and is the most effective by far and is the most effective by far and cryotherapy is kind of in a different cryotherapy is kind of in a different cryotherapy is kind of in a different category almost and the issue with cryo category almost and the issue with cryo category almost and the issue with cryo is that it's kind of expensive and not is that it's kind of expensive and not is that it's kind of expensive and not many people have access to it so I'm many people have access to it so I'm many people have access to it so I'm basically gonna ignore cryotherapy in basically gonna ignore cryotherapy in basically gonna ignore cryotherapy in the research around it piece it's not the research around it piece it's not the research around it piece it's not very useful for most people very useful for most people very useful for most people and it turns out that a cold shower is and it turns out that a cold shower is and it turns out that a cold shower is at least on par if not better than cryo at least on par if not better than cryo at least on par if not better than cryo and cold immersion is simply the best and cold immersion is simply the best and cold immersion is simply the best for the most benefits for the most benefits for the most benefits so that's very important so some of the so that's very important so some of the so that's very important so some of the key takeaways from cold immersion is it key takeaways from cold immersion is it key takeaways from cold immersion is it increases a number of things so one it increases a number of things so one it increases a number of things so one it increases epinephrine which is just increases epinephrine which is just increases epinephrine which is just adrenaline and what's interesting about

24:00adrenaline and what's interesting about adrenaline and what's interesting about this increase is it's sustained so this increase is it's sustained so this increase is it's sustained so multiple Studies have shown that it's multiple Studies have shown that it's multiple Studies have shown that it's not a you know 10 second or 10 minute not a you know 10 second or 10 minute not a you know 10 second or 10 minute increase in Adrenaline it's a multi-hour increase in Adrenaline it's a multi-hour increase in Adrenaline it's a multi-hour increase in Adrenaline and you know you increase in Adrenaline and you know you increase in Adrenaline and you know you may ask yourself okay why might you want may ask yourself okay why might you want may ask yourself okay why might you want to have such a dramatic increase in to have such a dramatic increase in to have such a dramatic increase in Adrenaline for a sustained period of Adrenaline for a sustained period of Adrenaline for a sustained period of time well in regards to mood and focus time well in regards to mood and focus time well in regards to mood and focus it turns out that it turns out that it turns out that again back to our mindset thing that again back to our mindset thing that again back to our mindset thing that when you put yourself in this stressful when you put yourself in this stressful when you put yourself in this stressful state it can elevate your mood and your state it can elevate your mood and your state it can elevate your mood and your focus partially because of that focus partially because of that focus partially because of that adrenaline increase so that's one adrenaline increase so that's one adrenaline increase so that's one potential benefit from cold immersion potential benefit from cold immersion potential benefit from cold immersion another one is the increase in dopamine another one is the increase in dopamine another one is the increase in dopamine and just to clarify the dopamine and just to clarify the dopamine and just to clarify the dopamine molecule this is the molecule of molecule this is the molecule of molecule this is the molecule of motivation reward and pursuit it can get motivation reward and pursuit it can get motivation reward and pursuit it can get confused sometimes with the other confused sometimes with the other confused sometimes with the other different molecules such as oxytocin different molecules such as oxytocin different molecules such as oxytocin um and what are the other ones Harley I um and what are the other ones Harley I um and what are the other ones Harley I don't know if you know them the top of

25:00don't know if you know them the top of don't know if you know them the top of your head your head your head I'm not sure okay regardless it can get I'm not sure okay regardless it can get I'm not sure okay regardless it can get confused with others so it's good to confused with others so it's good to confused with others so it's good to narrow in as it's the one of motivation narrow in as it's the one of motivation narrow in as it's the one of motivation reward and pursuit and reward and pursuit and reward and pursuit and intentional code exposure can intentional code exposure can intentional code exposure can dramatically increase dopamine there dramatically increase dopamine there dramatically increase dopamine there were several studies that I looked at were several studies that I looked at were several studies that I looked at that saw a 500 percent increase in that saw a 500 percent increase in that saw a 500 percent increase in dopamine for a sustained period of time dopamine for a sustained period of time dopamine for a sustained period of time three to four hours after the cold three to four hours after the cold three to four hours after the cold exposure this is insane so in terms of exposure this is insane so in terms of exposure this is insane so in terms of elevating mood this is massive so you elevating mood this is massive so you elevating mood this is massive so you can actually compare this to the can actually compare this to the can actually compare this to the dopamine hit that you'll get off of dopamine hit that you'll get off of dopamine hit that you'll get off of taking a hit off of a cigarette or taking a hit off of a cigarette or taking a hit off of a cigarette or having a glass of alcohol it's similar having a glass of alcohol it's similar having a glass of alcohol it's similar to that but what's interesting about it to that but what's interesting about it to that but what's interesting about it is if you took a hit off a cigarette it is if you took a hit off a cigarette it is if you took a hit off a cigarette it would only last a couple minutes in some would only last a couple minutes in some would only last a couple minutes in some cases seconds for some people versus cases seconds for some people versus cases seconds for some people versus something like this something like something like this something like something like this something like development increase from cold exposure development increase from cold exposure development increase from cold exposure lasts hours which is completely lasts hours which is completely lasts hours which is completely different scenario different scenario different scenario so in terms of mood elevation that's a

26:00so in terms of mood elevation that's a so in terms of mood elevation that's a massive increase in mood and many people massive increase in mood and many people massive increase in mood and many people report feeling a lot better A lot more report feeling a lot better A lot more report feeling a lot better A lot more alert and more focused in whatever alert and more focused in whatever alert and more focused in whatever they're doing they're doing they're doing another interesting thing that we found another interesting thing that we found another interesting thing that we found was that was that was that there's a big boost in metabolism there's a big boost in metabolism there's a big boost in metabolism and and and basically how this works is basically how this works is basically how this works is when when you're immersed in this when when you're immersed in this when when you're immersed in this this cold water again your body goes this cold water again your body goes this cold water again your body goes into a stress response it's adapting to into a stress response it's adapting to into a stress response it's adapting to this this this and basically and basically and basically your heart rate will increase it your heart rate will increase it your heart rate will increase it releases adrenaline it increases your releases adrenaline it increases your releases adrenaline it increases your testosterone and your body will then testosterone and your body will then testosterone and your body will then have to warm up afterwards and in that have to warm up afterwards and in that have to warm up afterwards and in that warming up process to bring your body warming up process to bring your body warming up process to bring your body back into homeostasis back into homeostasis back into homeostasis um your metasm will kick into higher um your metasm will kick into higher um your metasm will kick into higher gear now what's interesting is it's the gear now what's interesting is it's the gear now what's interesting is it's the actual calories burned actual calories burned actual calories burned in this process during a cold exposure in this process during a cold exposure in this process during a cold exposure isn't that significant so it's not that

27:00isn't that significant so it's not that isn't that significant so it's not that the actual Act of the cold exposure is a the actual Act of the cold exposure is a the actual Act of the cold exposure is a massive calorie burner it does burn some massive calorie burner it does burn some massive calorie burner it does burn some but it's not a ton what's more but it's not a ton what's more but it's not a ton what's more interesting about this in terms of a interesting about this in terms of a interesting about this in terms of a metabolic response metabolic response metabolic response is the increase in brown and beige fat is the increase in brown and beige fat is the increase in brown and beige fat and there's different types of fat cells and there's different types of fat cells and there's different types of fat cells in your body and this is very important in your body and this is very important in your body and this is very important there's white fat cells which generally there's white fat cells which generally there's white fat cells which generally we considered as bad it's it's the kind we considered as bad it's it's the kind we considered as bad it's it's the kind of fat that no one wants essentially of fat that no one wants essentially of fat that no one wants essentially um and their main purpose is to store um and their main purpose is to store um and their main purpose is to store energy for potentially later use energy for potentially later use energy for potentially later use whereas Brown fat and beige fat are two whereas Brown fat and beige fat are two whereas Brown fat and beige fat are two types of fat cells that have types of fat cells that have types of fat cells that have mitochondria in them and actually are mitochondria in them and actually are mitochondria in them and actually are thermogenic in the sense that they're thermogenic in the sense that they're thermogenic in the sense that they're used to heat your body back up and used to heat your body back up and used to heat your body back up and basically are the PowerHouse of your basically are the PowerHouse of your basically are the PowerHouse of your metabolism so having more Brown fat and metabolism so having more Brown fat and metabolism so having more Brown fat and more beige fat actually helps to boost more beige fat actually helps to boost more beige fat actually helps to boost your overall metabolic rate and your your overall metabolic rate and your your overall metabolic rate and your overall metabolism and that's one of the

28:00overall metabolism and that's one of the overall metabolism and that's one of the key effects that's been noticed by doing key effects that's been noticed by doing key effects that's been noticed by doing consistent cold immersion is it consistent cold immersion is it consistent cold immersion is it increases the amount of brown fat in increases the amount of brown fat in increases the amount of brown fat in your body and decreases the amount of your body and decreases the amount of your body and decreases the amount of white fat in your body and this helps white fat in your body and this helps white fat in your body and this helps with an overall elevated metabolism and with an overall elevated metabolism and with an overall elevated metabolism and has been shown to help with weight loss has been shown to help with weight loss has been shown to help with weight loss as well so those are a couple as well so those are a couple as well so those are a couple interesting conclusions about cold interesting conclusions about cold interesting conclusions about cold exposure I don't know if you have any exposure I don't know if you have any exposure I don't know if you have any quick comments about those too yeah just quick comments about those too yeah just quick comments about those too yeah just in regards to like the dopamine in regards to like the dopamine in regards to like the dopamine motivation reward it's like motivation reward it's like motivation reward it's like I feel like I've I haven't coined this I feel like I've I haven't coined this I feel like I've I haven't coined this but I've been saying it of this cold but I've been saying it of this cold but I've been saying it of this cold plunge mentality of plunge mentality of plunge mentality of I don't know six months ago I've kind of I don't know six months ago I've kind of I don't know six months ago I've kind of always reminded myself it's kind of like always reminded myself it's kind of like always reminded myself it's kind of like a you know easy going a you know easy going a you know easy going you know agreeable person and I feel you know agreeable person and I feel you know agreeable person and I feel like I've truly faced a shift almost in like I've truly faced a shift almost in like I've truly faced a shift almost in my my my intensity and just intensity and just intensity and just I can't even fully describe it but it's I can't even fully describe it but it's I can't even fully describe it but it's like we're going in the cold plunge and like we're going in the cold plunge and like we're going in the cold plunge and like it's like this focus and like like it's like this focus and like like it's like this focus and like intensity but it's like it's not a scary

29:00intensity but it's like it's not a scary intensity but it's like it's not a scary intensity it's more of like I'm intense intensity it's more of like I'm intense intensity it's more of like I'm intense and motivated and driven and ready to go and motivated and driven and ready to go and motivated and driven and ready to go ready to conquer my work ready to you ready to conquer my work ready to you ready to conquer my work ready to you know say what's on my mind and like I've know say what's on my mind and like I've know say what's on my mind and like I've just noticed a huge just increase ever just noticed a huge just increase ever just noticed a huge just increase ever since this cold plunge it's like it's since this cold plunge it's like it's since this cold plunge it's like it's truly changed my way of thinking and I truly changed my way of thinking and I truly changed my way of thinking and I just feel insanely motivated it's like I just feel insanely motivated it's like I just feel insanely motivated it's like I feel like when you get out of that cold feel like when you get out of that cold feel like when you get out of that cold plunge for those next those next 20 plunge for those next those next 20 plunge for those next those next 20 minutes to two hours after it's like minutes to two hours after it's like minutes to two hours after it's like you feel like a new man a man ready to you feel like a new man a man ready to you feel like a new man a man ready to conquer the world and I feel like well conquer the world and I feel like well conquer the world and I feel like well there's just one other thing I was gonna there's just one other thing I was gonna there's just one other thing I was gonna add I heard huberman talking about it on add I heard huberman talking about it on add I heard huberman talking about it on Lex Friedman's show of yeah like you Lex Friedman's show of yeah like you Lex Friedman's show of yeah like you know when you're getting in that cold know when you're getting in that cold know when you're getting in that cold let's say immersion where you're in the let's say immersion where you're in the let's say immersion where you're in the bath the blood rushes away from your bath the blood rushes away from your bath the blood rushes away from your hands or rushes away from your feet your hands or rushes away from your feet your hands or rushes away from your feet your limbs and actually your testicles it limbs and actually your testicles it limbs and actually your testicles it rushes away from and it you know it goes rushes away from and it you know it goes rushes away from and it you know it goes to your two important organs the heart to your two important organs the heart to your two important organs the heart and the Brain just like that's where a

30:00and the Brain just like that's where a and the Brain just like that's where a lot of the blood is circulating but when lot of the blood is circulating but when lot of the blood is circulating but when you get out blood rushes back to all the you get out blood rushes back to all the you get out blood rushes back to all the other areas over the next 20 minutes other areas over the next 20 minutes other areas over the next 20 minutes and it actually as the blood rushes back and it actually as the blood rushes back and it actually as the blood rushes back to your balls you actually get a big to your balls you actually get a big to your balls you actually get a big increase in testosterone I don't even increase in testosterone I don't even increase in testosterone I don't even know how big but you notice I've noticed know how big but you notice I've noticed know how big but you notice I've noticed like an intensity almost like a passion like an intensity almost like a passion like an intensity almost like a passion testosterone I forget exactly what it testosterone I forget exactly what it testosterone I forget exactly what it does but it it's kind of just coined does but it it's kind of just coined does but it it's kind of just coined like the masculine like the masculine like the masculine you know you know you know neurochemical and that's a really neurochemical and that's a really neurochemical and that's a really interesting part of it as well and I interesting part of it as well and I interesting part of it as well and I don't I don't think women will receive don't I don't think women will receive don't I don't think women will receive that same benefit but they'll definitely that same benefit but they'll definitely that same benefit but they'll definitely receive the benefit of just the receive the benefit of just the receive the benefit of just the increased dopamine and you know we live increased dopamine and you know we live increased dopamine and you know we live in a society where it seems like a lot in a society where it seems like a lot in a society where it seems like a lot of people have this like Quick Fix oh of people have this like Quick Fix oh of people have this like Quick Fix oh I'll take a hit of my vape oh I'll take I'll take a hit of my vape oh I'll take I'll take a hit of my vape oh I'll take a pill and it's like hmm maybe if you a pill and it's like hmm maybe if you a pill and it's like hmm maybe if you try jumping in this cold plunge you try jumping in this cold plunge you try jumping in this cold plunge you never know how amazing you would feel never know how amazing you would feel never know how amazing you would feel like when I think of an addiction like like when I think of an addiction like like when I think of an addiction like that's almost like something I could be that's almost like something I could be that's almost like something I could be addicted to that feeling after the cold

31:00addicted to that feeling after the cold addicted to that feeling after the cold plunger after a lot of these different plunger after a lot of these different plunger after a lot of these different stressors that we'll be talking about stressors that we'll be talking about stressors that we'll be talking about now for sure huberman also mentioned now for sure huberman also mentioned now for sure huberman also mentioned something pretty crazy which is that he something pretty crazy which is that he something pretty crazy which is that he um he encountered someone that actually um he encountered someone that actually um he encountered someone that actually used the cold plunge to overcome their used the cold plunge to overcome their used the cold plunge to overcome their addiction to alcohol so basically they addiction to alcohol so basically they addiction to alcohol so basically they replaced the dopamine effect of taking replaced the dopamine effect of taking replaced the dopamine effect of taking alcohol and instead would whenever they alcohol and instead would whenever they alcohol and instead would whenever they would have that urge would have that urge would have that urge um they try and um they try and um they try and go to the cold plunge and actually try go to the cold plunge and actually try go to the cold plunge and actually try and try and do that or a cold shower and and try and do that or a cold shower and and try and do that or a cold shower and it's an interesting it's an interesting it's an interesting interesting case there you can actually interesting case there you can actually interesting case there you can actually replace a bad addiction with in some replace a bad addiction with in some replace a bad addiction with in some sense a good addiction sense a good addiction sense a good addiction um through that process and yeah I mean um through that process and yeah I mean um through that process and yeah I mean that boosting testosterone is huge one that boosting testosterone is huge one that boosting testosterone is huge one what I was looking at in terms of what I was looking at in terms of what I was looking at in terms of studies said that there could be a two studies said that there could be a two studies said that there could be a two to four times increase in testosterone to four times increase in testosterone to four times increase in testosterone so I mean I mean quite dramatic so I mean I mean quite dramatic so I mean I mean quite dramatic um I could have gotten that that wrong um I could have gotten that that wrong um I could have gotten that that wrong and again there's a lot of data here so and again there's a lot of data here so and again there's a lot of data here so highly recommend if you want a deeper

32:00highly recommend if you want a deeper highly recommend if you want a deeper dive into the data dive into the data dive into the data um go check out some of the people that um go check out some of the people that um go check out some of the people that we mentioned in their analysis as well we mentioned in their analysis as well we mentioned in their analysis as well yeah so that that's a huge one yeah so that that's a huge one yeah so that that's a huge one um mood in focus um mood in focus um mood in focus definitely a massive massive benefit definitely a massive massive benefit definitely a massive massive benefit um a couple other key things to note um a couple other key things to note um a couple other key things to note here is again back to this this timing here is again back to this this timing here is again back to this this timing thing thing thing um um if if if if you're trying to go to sleep it's not if you're trying to go to sleep it's not if you're trying to go to sleep it's not best to do a cold Plunge at the end of best to do a cold Plunge at the end of best to do a cold Plunge at the end of the day period it's just not the day period it's just not the day period it's just not um and another thing in terms of timing um and another thing in terms of timing um and another thing in terms of timing that's important is depending on your that's important is depending on your that's important is depending on your goals in the fitness realm some people goals in the fitness realm some people goals in the fitness realm some people are dead set on strength and Hyper are dead set on strength and Hyper are dead set on strength and Hyper hypertrophy goals so they want size and hypertrophy goals so they want size and hypertrophy goals so they want size and they want to be stronger and a lot of they want to be stronger and a lot of they want to be stronger and a lot of people you know if you're bodybuilding people you know if you're bodybuilding people you know if you're bodybuilding um that's kind of the the key important um that's kind of the the key important um that's kind of the the key important metric there right perfectly metric there right perfectly metric there right perfectly understandable if that is your most understandable if that is your most understandable if that is your most important metric if that is your your important metric if that is your your important metric if that is your your key goal hitting cold exposure less than

33:00key goal hitting cold exposure less than key goal hitting cold exposure less than four hours after an intense workout has four hours after an intense workout has four hours after an intense workout has been shown to decrease hypertrophy and been shown to decrease hypertrophy and been shown to decrease hypertrophy and strength gains so again if that is your strength gains so again if that is your strength gains so again if that is your Chief concern it's best to move that Chief concern it's best to move that Chief concern it's best to move that cold exposure away from the time that cold exposure away from the time that cold exposure away from the time that you work out so that's just an important you work out so that's just an important you work out so that's just an important an important takeaway there as well an important takeaway there as well an important takeaway there as well and granted doing it in the morning is and granted doing it in the morning is and granted doing it in the morning is probably better for uh your sleep cycle probably better for uh your sleep cycle probably better for uh your sleep cycle as well so that's another as well so that's another as well so that's another important important one there important important one there important important one there and you and I have both noticed an and you and I have both noticed an and you and I have both noticed an immense increase in mood and focus immense increase in mood and focus immense increase in mood and focus um metabolism is a little bit harder to um metabolism is a little bit harder to um metabolism is a little bit harder to track because we're doing so many other track because we're doing so many other track because we're doing so many other things but things but things but definitely mood and focus and intensity definitely mood and focus and intensity definitely mood and focus and intensity but not intensity in a negative ways I I but not intensity in a negative ways I I but not intensity in a negative ways I I certainly wouldn't call it that it's certainly wouldn't call it that it's certainly wouldn't call it that it's more inability to be more inability to be more inability to be focused on content and material

34:00focused on content and material focused on content and material um actively um actively um actively and really narrowing your focus when you and really narrowing your focus when you and really narrowing your focus when you need to so it's been quite useful need to so it's been quite useful need to so it's been quite useful especially if you have a busy day or especially if you have a busy day or especially if you have a busy day or you're working on a bunch of different you're working on a bunch of different you're working on a bunch of different things so things so things so it can definitely help there yeah I it can definitely help there yeah I it can definitely help there yeah I noticed like a bit of a it's a kind of a noticed like a bit of a it's a kind of a noticed like a bit of a it's a kind of a weird word but like Flow State of like weird word but like Flow State of like weird word but like Flow State of like you're just so in the zone you put in you're just so in the zone you put in you're just so in the zone you put in some music it's like some music it's like some music it's like you're so much more focused like it's you're so much more focused like it's you're so much more focused like it's the most focused I've ever been has been the most focused I've ever been has been the most focused I've ever been has been after the cold plunge just like this after the cold plunge just like this after the cold plunge just like this maybe not right after and not if I do it maybe not right after and not if I do it maybe not right after and not if I do it I'm in there too long but if I hit that I'm in there too long but if I hit that I'm in there too long but if I hit that sweet spot it's like wow I'm just I'm sweet spot it's like wow I'm just I'm sweet spot it's like wow I'm just I'm ready to conquer ready to conquer ready to conquer it's interesting yup not for sure it's interesting yup not for sure it's interesting yup not for sure so you know a lot of people will ask so you know a lot of people will ask so you know a lot of people will ask um okay so then how often should I hit um okay so then how often should I hit um okay so then how often should I hit the cold you know what kind uh how long the cold you know what kind uh how long the cold you know what kind uh how long what duration how long what temperature what duration how long what temperature what duration how long what temperature and I go back to one of the big earlier and I go back to one of the big earlier and I go back to one of the big earlier points which is there's just no way to points which is there's just no way to points which is there's just no way to answer that question answer that question answer that question um everyone's going to be different each um everyone's going to be different each um everyone's going to be different each of us has our own

35:00of us has our own of us has our own um um biology and are all starting from biology and are all starting from biology and are all starting from different places in terms of how adapted different places in terms of how adapted different places in terms of how adapted we are to different stressors and we are to different stressors and we are to different stressors and stimulants stimulants stimulants um one thing though that that has been um one thing though that that has been um one thing though that that has been noted is that there is a sweet spot in noted is that there is a sweet spot in noted is that there is a sweet spot in terms of for cold immersion specifically terms of for cold immersion specifically terms of for cold immersion specifically on how long you should spend in cold on how long you should spend in cold on how long you should spend in cold immersion in a given week and in several immersion in a given week and in several immersion in a given week and in several of the studies that were conducted the of the studies that were conducted the of the studies that were conducted the the magic number came out to be 11 the magic number came out to be 11 the magic number came out to be 11 minutes and don't ask me exactly how minutes and don't ask me exactly how minutes and don't ask me exactly how they came to that number but through the they came to that number but through the they came to that number but through the study that's kind of what they study that's kind of what they study that's kind of what they determined as uh the the Peak determined as uh the the Peak determined as uh the the Peak Performance was that 11 minute Mark and Performance was that 11 minute Mark and Performance was that 11 minute Mark and it was trying to get 11 minutes in a it was trying to get 11 minutes in a it was trying to get 11 minutes in a week of direct cold immersion exposure week of direct cold immersion exposure week of direct cold immersion exposure so you know just for potential protocols so you know just for potential protocols so you know just for potential protocols for people out there if they're trying for people out there if they're trying for people out there if they're trying to take ice baths or to take ice baths or to take ice baths or um even if they want to go full send um even if they want to go full send um even if they want to go full send with a with a with a cold Plunge in their closet cold Plunge in their closet cold Plunge in their closet um hitting that 11 minutes is is um hitting that 11 minutes is is um hitting that 11 minutes is is important so maybe

36:00important so maybe important so maybe two minutes two minutes two minutes um one day three minutes or you could do um one day three minutes or you could do um one day three minutes or you could do and then skip a day and then another two and then skip a day and then another two and then skip a day and then another two minutes and then another three to four minutes and then another three to four minutes and then another three to four minutes minutes minutes um to get to get that 11 to 12 minute um to get to get that 11 to 12 minute um to get to get that 11 to 12 minute mark mark mark so another another point there too is so another another point there too is so another another point there too is you can become too adapted so there's you can become too adapted so there's you can become too adapted so there's been different studies that we'll look been different studies that we'll look been different studies that we'll look at okay is it best to wait a day in at okay is it best to wait a day in at okay is it best to wait a day in between cold exposure and the same thing between cold exposure and the same thing between cold exposure and the same thing with heat exposure is about to best to with heat exposure is about to best to with heat exposure is about to best to um kind of try and stagger it so you're um kind of try and stagger it so you're um kind of try and stagger it so you're not doing it every single day not doing it every single day not doing it every single day um and it looks like there is some data um and it looks like there is some data um and it looks like there is some data to suggest that trying to kind of trick to suggest that trying to kind of trick to suggest that trying to kind of trick your body and switch it up is important your body and switch it up is important your body and switch it up is important and a lot of people know this general and a lot of people know this general and a lot of people know this general idea again back to this plateauing idea again back to this plateauing idea again back to this plateauing effect is if you're in the gym and effect is if you're in the gym and effect is if you're in the gym and you're doing the same movement every day you're doing the same movement every day you're doing the same movement every day at the same weight you're not going to at the same weight you're not going to at the same weight you're not going to experience the same benefits so there's experience the same benefits so there's experience the same benefits so there's less room here to do as much as you can less room here to do as much as you can less room here to do as much as you can in in terms of a weightlifting workout

37:00in in terms of a weightlifting workout in in terms of a weightlifting workout where you can really switch things up where you can really switch things up where you can really switch things up but it's important to recognize that and but it's important to recognize that and but it's important to recognize that and keep track of where you are at in terms keep track of where you are at in terms keep track of where you are at in terms of how stressed you are in that of how stressed you are in that of how stressed you are in that environment and back to human's analogy environment and back to human's analogy environment and back to human's analogy of walls and really seeing okay how many of walls and really seeing okay how many of walls and really seeing okay how many how many things am I I how many walls am how many things am I I how many walls am how many things am I I how many walls am I overcoming how many how many you know I overcoming how many how many you know I overcoming how many how many you know steps up am I going here steps up am I going here steps up am I going here um how difficult really is this for me um how difficult really is this for me um how difficult really is this for me and am I getting the same stress effect and am I getting the same stress effect and am I getting the same stress effect that I would have you know a month ago that I would have you know a month ago that I would have you know a month ago and that's important to keep and that's important to keep and that's important to keep experiencing the maximal amount of experiencing the maximal amount of experiencing the maximal amount of benefits from these protocols that's benefits from these protocols that's benefits from these protocols that's another important point there another important point there another important point there is that I mean that covered a lot about is that I mean that covered a lot about is that I mean that covered a lot about cold exposure cold exposure cold exposure um anything else you want to add before um anything else you want to add before um anything else you want to add before we we move on here yeah if anyone wants we we move on here yeah if anyone wants we we move on here yeah if anyone wants to come over and check out our cold to come over and check out our cold to come over and check out our cold plunge come on come on over it's waiting plunge come on come on over it's waiting plunge come on come on over it's waiting for you it's calling your name it knows for you it's calling your name it knows for you it's calling your name it knows your name your name your name yeah it does

38:00oh man it's calling me right now yeah oh man it's calling me right now yeah he's talking about it seriously oh man he's talking about it seriously oh man he's talking about it seriously oh man oh that's funny but so yeah that's a oh that's funny but so yeah that's a oh that's funny but so yeah that's a great overview I'd say great overview I'd say great overview I'd say so we can move to the other side of the so we can move to the other side of the so we can move to the other side of the spectrum okay cool yeah so now we'll spectrum okay cool yeah so now we'll spectrum okay cool yeah so now we'll jump into heat exposure and you know we jump into heat exposure and you know we jump into heat exposure and you know we covered a lot of the general important covered a lot of the general important covered a lot of the general important metrics about your body circadian rhythm metrics about your body circadian rhythm metrics about your body circadian rhythm in regards to temperature and in regards to temperature and in regards to temperature and thermogenesis thermogenesis thermogenesis um and back to the point we made earlier um and back to the point we made earlier um and back to the point we made earlier about if you're going to hit heat about if you're going to hit heat about if you're going to hit heat exposure doing it towards the end of the exposure doing it towards the end of the exposure doing it towards the end of the day makes a lot more sense in regards to day makes a lot more sense in regards to day makes a lot more sense in regards to sleep and that part of your circadian sleep and that part of your circadian sleep and that part of your circadian rhythm rhythm rhythm um and with heat exposure again there's um and with heat exposure again there's um and with heat exposure again there's a couple different categories a couple different categories a couple different categories um the most commonly studied one is um the most commonly studied one is um the most commonly studied one is sauna use between the temperatures of sauna use between the temperatures of sauna use between the temperatures of about 176 degrees Fahrenheit and 210 about 176 degrees Fahrenheit and 210 about 176 degrees Fahrenheit and 210 degrees Fahrenheit is mostly what degrees Fahrenheit is mostly what degrees Fahrenheit is mostly what um has been studied again the advantage um has been studied again the advantage um has been studied again the advantage of doing something like a sauna use of doing something like a sauna use of doing something like a sauna use versus

39:00versus versus you know exercise in a hot environment you know exercise in a hot environment you know exercise in a hot environment or something is it's very easy to or something is it's very easy to or something is it's very easy to control for variables with a sauna same control for variables with a sauna same control for variables with a sauna same idea with the cold immersion it's idea with the cold immersion it's idea with the cold immersion it's difficult to study someone you know difficult to study someone you know difficult to study someone you know putting on a sweatshirt and running in putting on a sweatshirt and running in putting on a sweatshirt and running in 90 degree heat 90 degree heat 90 degree heat and really studying that so although and really studying that so although and really studying that so although there's there's reason to suggest that there's there's reason to suggest that there's there's reason to suggest that other forms of heat exposure in terms of other forms of heat exposure in terms of other forms of heat exposure in terms of exercise in a hot environment or you exercise in a hot environment or you exercise in a hot environment or you know something like hot yoga even has a know something like hot yoga even has a know something like hot yoga even has a lot of the same benefits as a sonius lot of the same benefits as a sonius lot of the same benefits as a sonius most of the studies have been done with most of the studies have been done with most of the studies have been done with sauna sauna sauna and and anything else you want to add there's a anything else you want to add there's a anything else you want to add there's a quick quick introduce the topic yeah quick quick introduce the topic yeah quick quick introduce the topic yeah it's like it's like it's like yeah doing it in the evening seems to be yeah doing it in the evening seems to be yeah doing it in the evening seems to be the best because like if you did it the best because like if you did it the best because like if you did it early in the day it does kind of calm early in the day it does kind of calm early in the day it does kind of calm you down like you know it it cools your you down like you know it it cools your you down like you know it it cools your body temperature down which Sim kind of body temperature down which Sim kind of body temperature down which Sim kind of signifies in your brain oh it might be signifies in your brain oh it might be signifies in your brain oh it might be time to relax rest chill and so yeah time to relax rest chill and so yeah time to relax rest chill and so yeah like you said do it towards the evening

40:00like you said do it towards the evening like you said do it towards the evening and and yeah yeah and also I think it has a similar thing and also I think it has a similar thing and also I think it has a similar thing where it's like if you do it every day where it's like if you do it every day where it's like if you do it every day you might actually become too adapted you might actually become too adapted you might actually become too adapted and be counterproductive there's some and be counterproductive there's some and be counterproductive there's some kind of there's a middle ground but we kind of there's a middle ground but we kind of there's a middle ground but we can dive into the we can dive into the we can dive into the we sure yeah no there definitely is a sure yeah no there definitely is a sure yeah no there definitely is a middle ground middle ground middle ground um so I guess the biggest takeaway from um so I guess the biggest takeaway from um so I guess the biggest takeaway from Sonic use is the dramatic decrease in Sonic use is the dramatic decrease in Sonic use is the dramatic decrease in all-cause mortality all-cause mortality all-cause mortality with more exposure to sauna so the with more exposure to sauna so the with more exposure to sauna so the there's been a bunch of studies out of there's been a bunch of studies out of there's been a bunch of studies out of Scandinavia specifically because the Scandinavia specifically because the Scandinavia specifically because the Scandinavians apparently got this right Scandinavians apparently got this right Scandinavians apparently got this right before they even knew it before they even knew it before they even knew it um and they have been using saunas for a um and they have been using saunas for a um and they have been using saunas for a long time long time long time or they might say sound you know yeah or they might say sound you know yeah or they might say sound you know yeah Aiden Aiden my roommate would get mad at Aiden Aiden my roommate would get mad at Aiden Aiden my roommate would get mad at us for saying how we're saying it but us for saying how we're saying it but us for saying how we're saying it but but I'm just gonna it's all good yep but I'm just gonna it's all good yep but I'm just gonna it's all good yep keep going keep going um um but what they found is you know they but what they found is you know they but what they found is you know they would analyze groups and they would

41:00would analyze groups and they would would analyze groups and they would compare groups that would do a single compare groups that would do a single compare groups that would do a single sauna session in a week versus two and sauna session in a week versus two and sauna session in a week versus two and then they go up to four and then they go then they go up to four and then they go then they go up to four and then they go up to seven and it was a direct up to seven and it was a direct up to seven and it was a direct correlation between the more sauna use correlation between the more sauna use correlation between the more sauna use you did you did you did the greater the benefits in all cause the greater the benefits in all cause the greater the benefits in all cause mortality and all cause mortality is mortality and all cause mortality is mortality and all cause mortality is kind of a medical term it's kind of a kind of a medical term it's kind of a kind of a medical term it's kind of a catch-all term but it's incent it's catch-all term but it's incent it's catch-all term but it's incent it's essentially the idea of essentially the idea of essentially the idea of you're decreasing the likelihood of you're decreasing the likelihood of you're decreasing the likelihood of dying from well all the things dying from well all the things dying from well all the things um and the biggest things are like heart um and the biggest things are like heart um and the biggest things are like heart disease and cancer are the two biggest disease and cancer are the two biggest disease and cancer are the two biggest Killers actually of people in the U.S Killers actually of people in the U.S Killers actually of people in the U.S and World well I don't know about and World well I don't know about and World well I don't know about worldwide but are two of the big ones so worldwide but are two of the big ones so worldwide but are two of the big ones so that's kind of the catch-all term that's kind of the catch-all term that's kind of the catch-all term um and this study particularly that um and this study particularly that um and this study particularly that looked at people that would hit the looked at people that would hit the looked at people that would hit the sauna four or more times per week had a sauna four or more times per week had a sauna four or more times per week had a 50 reduction in all cause mortality 50 reduction in all cause mortality 50 reduction in all cause mortality which is insane I mean that that's just which is insane I mean that that's just which is insane I mean that that's just insane that it's simply exposing

42:00insane that it's simply exposing insane that it's simply exposing yourself to heat stress on a consistent yourself to heat stress on a consistent yourself to heat stress on a consistent basis could have a 50 reduction and basis could have a 50 reduction and basis could have a 50 reduction and all-cause mortality all-cause mortality is crazy so I mean I mean this is a is crazy so I mean I mean this is a is crazy so I mean I mean this is a massive finding uh this is this is just massive finding uh this is this is just massive finding uh this is this is just massive that such a simple protocol massive that such a simple protocol massive that such a simple protocol could produce such an insane benefit so could produce such an insane benefit so could produce such an insane benefit so this is the biggest takeaway for sure this is the biggest takeaway for sure this is the biggest takeaway for sure yeah and it's like the study you're yeah and it's like the study you're yeah and it's like the study you're talking about it's not like a study talking about it's not like a study talking about it's not like a study where they studied for like a year or a where they studied for like a year or a where they studied for like a year or a week this is like a 20-year study and week this is like a 20-year study and week this is like a 20-year study and that was the mean follow-up time of all that was the mean follow-up time of all that was the mean follow-up time of all these middle-aged men in Finland and these middle-aged men in Finland and these middle-aged men in Finland and yeah it's like it's just irrefutable yeah it's like it's just irrefutable yeah it's like it's just irrefutable it's like if you if you saw on a four it's like if you if you saw on a four it's like if you if you saw on a four four to seven times a week you're just four to seven times a week you're just four to seven times a week you're just you're just asking to have increase your you're just asking to have increase your you're just asking to have increase your longevity and decrease your risks of longevity and decrease your risks of longevity and decrease your risks of heart disease it's like in my opinion it heart disease it's like in my opinion it heart disease it's like in my opinion it seems to be like one of the easiest seems to be like one of the easiest seems to be like one of the easiest things one can do like getting in that things one can do like getting in that things one can do like getting in that cold hard as heck but getting in that cold hard as heck but getting in that cold hard as heck but getting in that sauna even just for 10 minutes it's like

43:00sauna even just for 10 minutes it's like sauna even just for 10 minutes it's like all you have to do is sit there and all you have to do is sit there and all you have to do is sit there and seriously it's really not that hard and seriously it's really not that hard and seriously it's really not that hard and honestly find it to be like one of my honestly find it to be like one of my honestly find it to be like one of my favorite places on Earth like that sauna favorite places on Earth like that sauna favorite places on Earth like that sauna but that's just me so but that's just me so but that's just me so no I'm with you with you for sure no I'm with you with you for sure no I'm with you with you for sure um and and the mechanism here it's it's um and and the mechanism here it's it's um and and the mechanism here it's it's the similar for the cold punch too but the similar for the cold punch too but the similar for the cold punch too but basically your body produces first basically your body produces first basically your body produces first dinorphins hopefully I said that right dinorphins hopefully I said that right dinorphins hopefully I said that right um to then produce endorphins so um to then produce endorphins so um to then produce endorphins so denorphins are negative signaling denorphins are negative signaling denorphins are negative signaling chemicals so essentially stress chemicals so essentially stress chemicals so essentially stress chemicals your body is like oh my word chemicals your body is like oh my word chemicals your body is like oh my word I'm stressed I'm stressed but they I'm stressed I'm stressed but they I'm stressed I'm stressed but they actually they they set the stage for the actually they they set the stage for the actually they they set the stage for the endorphins to be released that then have endorphins to be released that then have endorphins to be released that then have the enhanced effects on the mind and the the enhanced effects on the mind and the the enhanced effects on the mind and the body and it's why a lot of people will body and it's why a lot of people will body and it's why a lot of people will talk about you know post post run a talk about you know post post run a talk about you know post post run a runner's high or post sauna or post cold runner's high or post sauna or post cold runner's high or post sauna or post cold immersion or post-workout they'll have immersion or post-workout they'll have immersion or post-workout they'll have this sense of an elevated mood or even this sense of an elevated mood or even this sense of an elevated mood or even Euphoria sometimes and it has to do with

44:00Euphoria sometimes and it has to do with Euphoria sometimes and it has to do with these endorphins being released and back these endorphins being released and back these endorphins being released and back to the general overall principle to the general overall principle to the general overall principle intentional stress on the body intentional stress on the body intentional stress on the body um that you do with that mindset can be um that you do with that mindset can be um that you do with that mindset can be extremely beneficial extremely beneficial extremely beneficial so that's that's a pretty cool so that's that's a pretty cool so that's that's a pretty cool thing that that they found a couple thing that that they found a couple thing that that they found a couple other key takeaways from Sonic use that other key takeaways from Sonic use that other key takeaways from Sonic use that the studies have found is the studies have found is the studies have found is um it can decrease cortisol levels and um it can decrease cortisol levels and um it can decrease cortisol levels and cortisol is essentially the stress cortisol is essentially the stress cortisol is essentially the stress hormone and it enhances the activation hormone and it enhances the activation hormone and it enhances the activation of DNA repair of DNA repair of DNA repair slash longevity Pathways so it turns out slash longevity Pathways so it turns out slash longevity Pathways so it turns out that that that um it's almost like your body's cleaning um it's almost like your body's cleaning um it's almost like your body's cleaning house it kind of activates house it kind of activates house it kind of activates repairing old DNA and helps with overall repairing old DNA and helps with overall repairing old DNA and helps with overall lifespan which was another finding that lifespan which was another finding that lifespan which was another finding that people actually live longer back to the people actually live longer back to the people actually live longer back to the all-cause mortality thing that actually all-cause mortality thing that actually all-cause mortality thing that actually means they live longer means they live longer means they live longer so that's pretty cool another key so that's pretty cool another key so that's pretty cool another key takeaway was there's an increase in

45:00takeaway was there's an increase in takeaway was there's an increase in something called unique heat dependent something called unique heat dependent something called unique heat dependent molecular mechanisms also called heat molecular mechanisms also called heat molecular mechanisms also called heat shock proteins and it was something I shock proteins and it was something I shock proteins and it was something I didn't talk about previously but the didn't talk about previously but the didn't talk about previously but the same mechanism happens in cold with cold same mechanism happens in cold with cold same mechanism happens in cold with cold shock proteins and basically what we shock proteins and basically what we shock proteins and basically what we know about these is they they help know about these is they they help know about these is they they help Monitor and they might even repair Monitor and they might even repair Monitor and they might even repair protein structures within ourselves protein structures within ourselves protein structures within ourselves and the integrative protein structures and the integrative protein structures and the integrative protein structures is vital for our health and well-being is vital for our health and well-being is vital for our health and well-being so these are all different mechanisms so these are all different mechanisms so these are all different mechanisms that have been observed with intentional that have been observed with intentional that have been observed with intentional heat exposure through saunus heat exposure through saunus heat exposure through saunus and that's that's pretty exciting and and that's that's pretty exciting and and that's that's pretty exciting and you talked a little bit about that DNA you talked a little bit about that DNA you talked a little bit about that DNA repair I think at the beginning I don't repair I think at the beginning I don't repair I think at the beginning I don't know if you have anything else to add on know if you have anything else to add on know if you have anything else to add on yeah I think it helps boost DNA repair yeah I think it helps boost DNA repair yeah I think it helps boost DNA repair like even like neurons like helps boost like even like neurons like helps boost like even like neurons like helps boost the rebuilding of new cells new DNA new the rebuilding of new cells new DNA new the rebuilding of new cells new DNA new neurons and also helps recycle old cells neurons and also helps recycle old cells neurons and also helps recycle old cells which are called senescent cells it's

46:00which are called senescent cells it's which are called senescent cells it's like that's why maybe you there's a like that's why maybe you there's a like that's why maybe you there's a decreased risk in mortality because decreased risk in mortality because decreased risk in mortality because you're decreasing the risk that there's you're decreasing the risk that there's you're decreasing the risk that there's going to be senescent cells that come up going to be senescent cells that come up going to be senescent cells that come up and also like your heart is forced to and also like your heart is forced to and also like your heart is forced to pump a lot when you're in the sauna so pump a lot when you're in the sauna so pump a lot when you're in the sauna so it's like just another way where you're it's like just another way where you're it's like just another way where you're just stressing yourself and just stressing yourself and just stressing yourself and yeah boosting repair and you know yeah boosting repair and you know yeah boosting repair and you know resilience it's interesting resilience it's interesting resilience it's interesting yeah no for sure and we've been doing yeah no for sure and we've been doing yeah no for sure and we've been doing the sauna now for the sauna now for the sauna now for quite a while a year more at this point quite a while a year more at this point quite a while a year more at this point probably longer I'd say maybe a year I probably longer I'd say maybe a year I probably longer I'd say maybe a year I don't know honestly I mean it depends on don't know honestly I mean it depends on don't know honestly I mean it depends on consistently versus like off and on when consistently versus like off and on when consistently versus like off and on when we could and I and I hit a sauna we could and I and I hit a sauna we could and I and I hit a sauna probably 10 years ago once without probably 10 years ago once without probably 10 years ago once without really sure knowing what it was really sure knowing what it was really sure knowing what it was um but consistently probably a year um but consistently probably a year um but consistently probably a year we've been doing it and I'd say probably we've been doing it and I'd say probably we've been doing it and I'd say probably four to five times per week we'll do 20 four to five times per week we'll do 20 four to five times per week we'll do 20 to 30 minutes to 30 minutes to 30 minutes um post workout typically yeah much um post workout typically yeah much um post workout typically yeah much harder another interesting thing is that harder another interesting thing is that harder another interesting thing is that you know once your post-workout you're you know once your post-workout you're you know once your post-workout you're already already already stressed and elevated in terms of heat

47:00stressed and elevated in terms of heat stressed and elevated in terms of heat and heart rate so we can get lost half and heart rate so we can get lost half and heart rate so we can get lost half as long frankly uh in the sauna so it's as long frankly uh in the sauna so it's as long frankly uh in the sauna so it's kind of interesting um one uh I guess a con that I've heard one uh I guess a con that I've heard one uh I guess a con that I've heard that was kind of interesting of saunting that was kind of interesting of saunting that was kind of interesting of saunting especially if you're a guy who's wanting especially if you're a guy who's wanting especially if you're a guy who's wanting to have kids oh yeah yeah saunas can to have kids oh yeah yeah saunas can to have kids oh yeah yeah saunas can actually decrease it can actually kill actually decrease it can actually kill actually decrease it can actually kill off some sperms so it's like someone off some sperms so it's like someone off some sperms so it's like someone like me who's not trying to have kids like me who's not trying to have kids like me who's not trying to have kids right now it's like less of a concern right now it's like less of a concern right now it's like less of a concern because your sperm kind of regrows every because your sperm kind of regrows every because your sperm kind of regrows every like I think it's like month or two it's like I think it's like month or two it's like I think it's like month or two it's like it recycles all of them so it's not like it recycles all of them so it's not like it recycles all of them so it's not as big a deal but if you're a person as big a deal but if you're a person as big a deal but if you're a person who's trying to have a kid they I've who's trying to have a kid they I've who's trying to have a kid they I've heard recommendations of either steer heard recommendations of either steer heard recommendations of either steer clear of the sauna or if you're really a clear of the sauna or if you're really a clear of the sauna or if you're really a sauna guy put like a cold pack on that sauna guy put like a cold pack on that sauna guy put like a cold pack on that area to keep the you know keep those area to keep the you know keep those area to keep the you know keep those guys not dying so just a little bit of guys not dying so just a little bit of guys not dying so just a little bit of an interesting an interesting an interesting thing that I heard thing that I heard thing that I heard yep no for sure for sure and a little

48:00yep no for sure for sure and a little yep no for sure for sure and a little bit of anecdotal personal evidence for bit of anecdotal personal evidence for bit of anecdotal personal evidence for me in terms of overall benefits was me in terms of overall benefits was me in terms of overall benefits was I sleep a lot better I sleep a lot better I sleep a lot better I just do I notice I sleep better I I just do I notice I sleep better I I just do I notice I sleep better I noticed that my noticed that my noticed that my um um like soreness levels how sore I am like soreness levels how sore I am like soreness levels how sore I am decrease overall next day decrease overall next day decrease overall next day um um and then and then and then back to to mood related things is your back to to mood related things is your back to to mood related things is your mood's just enhanced and has to do with mood's just enhanced and has to do with mood's just enhanced and has to do with those endorphins those endorphins those endorphins um that are being released so all those um that are being released so all those um that are being released so all those benefits have been huge for me benefits have been huge for me benefits have been huge for me especially the the Sleep one and especially the the Sleep one and especially the the Sleep one and relaxation one and the lack of stress relaxation one and the lack of stress relaxation one and the lack of stress the calories and stress has been huge so the calories and stress has been huge so the calories and stress has been huge so highly recommend highly recommend highly recommend um people that are having stress uh um people that are having stress uh um people that are having stress uh which we all do because we're conscious which we all do because we're conscious which we all do because we're conscious of the future so it's kind of a of the future so it's kind of a of the future so it's kind of a prerequisite prerequisite prerequisite um to Consciousness to be stressed um to Consciousness to be stressed um to Consciousness to be stressed um that hitting the sauna can be very um that hitting the sauna can be very um that hitting the sauna can be very beneficial for that for sure seriously I beneficial for that for sure seriously I beneficial for that for sure seriously I had some guy in my class he asked Harley had some guy in my class he asked Harley had some guy in my class he asked Harley do you ever get stressed for school or

49:00do you ever get stressed for school or do you ever get stressed for school or like you don't seem that stressed out like you don't seem that stressed out like you don't seem that stressed out and I was like you know I have a pill and I was like you know I have a pill and I was like you know I have a pill for you come with me to the sauna for you come with me to the sauna for you come with me to the sauna tonight at 6 PM you know like ever since tonight at 6 PM you know like ever since tonight at 6 PM you know like ever since I started hitting the sauna like my I started hitting the sauna like my I started hitting the sauna like my stress for work school this podcast stress for work school this podcast stress for work school this podcast Etc it's just kind of decreased like for Etc it's just kind of decreased like for Etc it's just kind of decreased like for some reason it's just this calming some reason it's just this calming some reason it's just this calming effect it almost like effect it almost like effect it almost like I've never felt this calm or just at I've never felt this calm or just at I've never felt this calm or just at peace after the sauna like if I'm peace after the sauna like if I'm peace after the sauna like if I'm stressed out about anything I go work stressed out about anything I go work stressed out about anything I go work out out out hit that sauna and then hit a cold hit that sauna and then hit a cold hit that sauna and then hit a cold shower it's like shower it's like shower it's like I don't know I feel like a person who I don't know I feel like a person who I don't know I feel like a person who instead of looking at a situation in instead of looking at a situation in instead of looking at a situation in life and being stressed about it it's life and being stressed about it it's life and being stressed about it it's now oh it's just a reality of life and now oh it's just a reality of life and now oh it's just a reality of life and it's and it's okay you know I just have it's and it's okay you know I just have it's and it's okay you know I just have this like this like this like sense of just it's gonna be okay and I sense of just it's gonna be okay and I sense of just it's gonna be okay and I recommend anyone who's like has anxiety recommend anyone who's like has anxiety recommend anyone who's like has anxiety or just really stressed really just or just really stressed really just or just really stressed really just check it out and it's just life-changing check it out and it's just life-changing check it out and it's just life-changing yeah no for sure same effects here same

50:00yeah no for sure same effects here same yeah no for sure same effects here same effects here effects here effects here um and it's crazy that um and it's crazy that um and it's crazy that and this this this is kind of a more con and this this this is kind of a more con and this this this is kind of a more con clusive Point towards the ad I think clusive Point towards the ad I think clusive Point towards the ad I think we'll talk about but it's crazy how we'll talk about but it's crazy how we'll talk about but it's crazy how little these things are talked about little these things are talked about little these things are talked about um um these are relatively simple these are relatively simple these are relatively simple in in most cases low cost if you know in in most cases low cost if you know in in most cases low cost if you know you have access to a gym that has one of you have access to a gym that has one of you have access to a gym that has one of these cold showers Specialties basically these cold showers Specialties basically these cold showers Specialties basically everyone has access to that everyone has access to that everyone has access to that it's it's crazy how little these things it's it's crazy how little these things it's it's crazy how little these things are are are talked about talked about talked about um something like a 50 increase decrease um something like a 50 increase decrease um something like a 50 increase decrease in all-cause mortality isn't talked in all-cause mortality isn't talked in all-cause mortality isn't talked about about about um um and I remember being particularly and I remember being particularly and I remember being particularly annoyed with this fact annoyed with this fact annoyed with this fact you know when covet happened because you know when covet happened because you know when covet happened because well there was just zero basically zero well there was just zero basically zero well there was just zero basically zero discussion from our Public Health discussion from our Public Health discussion from our Public Health experts experts experts on practical things you could do in on practical things you could do in on practical things you could do in terms of terms of terms of exercise exercise exercise and hot and cold exposure to improve

51:00and hot and cold exposure to improve and hot and cold exposure to improve your metabolism and die and improve your your metabolism and die and improve your your metabolism and die and improve your immune system and it was very strange immune system and it was very strange immune system and it was very strange and I don't want to get too into the and I don't want to get too into the and I don't want to get too into the Weeds on that one but I guess the Weeds on that one but I guess the Weeds on that one but I guess the overall point is just like these are overall point is just like these are overall point is just like these are extremely accessible low cost for the extremely accessible low cost for the extremely accessible low cost for the most part ways to have dramatic most part ways to have dramatic most part ways to have dramatic increases in health for for an increases in health for for an increases in health for for an individual and what's even interesting individual and what's even interesting individual and what's even interesting about the sauna too is about the sauna too is about the sauna too is like some people have a hard time like some people have a hard time like some people have a hard time getting motivated to go work out I mean getting motivated to go work out I mean getting motivated to go work out I mean it's fair enough I mean it can be hard it's fair enough I mean it can be hard it's fair enough I mean it can be hard to get motivated to go work out I'm to get motivated to go work out I'm to get motivated to go work out I'm rarely motivated to go work out it's rarely motivated to go work out it's rarely motivated to go work out it's it's more of a discipline thing it's more of a discipline thing it's more of a discipline thing um but the sauna has a lower barrier to um but the sauna has a lower barrier to um but the sauna has a lower barrier to entry in my opinion because you just you entry in my opinion because you just you entry in my opinion because you just you sit there and it produces a lot of the sit there and it produces a lot of the sit there and it produces a lot of the same effects of exercise and it's back same effects of exercise and it's back same effects of exercise and it's back to that whole concept of the intentional to that whole concept of the intentional to that whole concept of the intentional stressing of your body is you get some stressing of your body is you get some stressing of your body is you get some of those benefits so even if you're of those benefits so even if you're of those benefits so even if you're someone that doesn't want to get into someone that doesn't want to get into someone that doesn't want to get into working out hitting the sauna is a great working out hitting the sauna is a great working out hitting the sauna is a great place to start I mean both is the best

52:00place to start I mean both is the best place to start I mean both is the best but great place to start but great place to start but great place to start um and I I I actually know that um and I I I actually know that um and I I I actually know that sometimes like on rest days or days when sometimes like on rest days or days when sometimes like on rest days or days when I'm just I don't have time to work out I'm just I don't have time to work out I'm just I don't have time to work out okay I can't say that I say I just made okay I can't say that I say I just made okay I can't say that I say I just made a sin oh gosh committed to sin there a sin oh gosh committed to sin there a sin oh gosh committed to sin there um or days when um or days when um or days when I don't want to allocate I don't want to allocate I don't want to allocate time to work out but I could I'll time to work out but I could I'll time to work out but I could I'll allocate time to the sauna and hit that allocate time to the sauna and hit that allocate time to the sauna and hit that instead and it still has instead and it still has instead and it still has a lot of the same benefits and sometimes a lot of the same benefits and sometimes a lot of the same benefits and sometimes I'll put it above the workout I suppose I'll put it above the workout I suppose I'll put it above the workout I suppose in the hierarchy so in the hierarchy so in the hierarchy so um um kind of a quick note there about kind of a quick note there about kind of a quick note there about the lower buried entry there so yes the lower buried entry there so yes the lower buried entry there so yes certainly it's like you have I feel like certainly it's like you have I feel like certainly it's like you have I feel like we live in also just a culture sometimes we live in also just a culture sometimes we live in also just a culture sometimes where people are like they feel like where people are like they feel like where people are like they feel like they don't have control over their they don't have control over their they don't have control over their health maybe they'll go to the doctor health maybe they'll go to the doctor health maybe they'll go to the doctor and wait for results or maybe the and wait for results or maybe the and wait for results or maybe the government's telling them the best government's telling them the best government's telling them the best healthy things to do but it's like you healthy things to do but it's like you healthy things to do but it's like you actually as an individual have so much

53:00actually as an individual have so much actually as an individual have so much ability to change your mood change your ability to change your mood change your ability to change your mood change your state state state Etc so it's like and these methods we're Etc so it's like and these methods we're Etc so it's like and these methods we're talking about are just some easy like talking about are just some easy like talking about are just some easy like you said low cost you said low cost you said low cost easy ways so yeah definitely check them easy ways so yeah definitely check them easy ways so yeah definitely check them out out sure and then one final thing here sure and then one final thing here sure and then one final thing here before we move on to the next two topics before we move on to the next two topics before we move on to the next two topics intermittent fasting and hit workouts intermittent fasting and hit workouts intermittent fasting and hit workouts um is there there's an interesting um is there there's an interesting um is there there's an interesting there's some interesting data on the there's some interesting data on the there's some interesting data on the combination of hot and cold in tandem combination of hot and cold in tandem combination of hot and cold in tandem together and what what I found is that together and what what I found is that together and what what I found is that there are a number of studies that there are a number of studies that there are a number of studies that looked at looked at looked at the process of hitting a sauna and then the process of hitting a sauna and then the process of hitting a sauna and then actually just going outside actually just going outside actually just going outside um in relatively cold air temperature um in relatively cold air temperature um in relatively cold air temperature and just letting your body cool off and just letting your body cool off and just letting your body cool off naturally naturally naturally and then going back in that sauna for and then going back in that sauna for and then going back in that sauna for another session whether it be 20 20 another session whether it be 20 20 another session whether it be 20 20 minutes or 25 minutes depending on the minutes or 25 minutes depending on the minutes or 25 minutes depending on the temperature and then doing that again temperature and then doing that again temperature and then doing that again for two to three times and what they for two to three times and what they for two to three times and what they noticed was this dramatic increase in noticed was this dramatic increase in noticed was this dramatic increase in something called growth hormone something called growth hormone something called growth hormone and growth hormone plays a key role in

54:00and growth hormone plays a key role in and growth hormone plays a key role in stimulating muscle growth strengthening stimulating muscle growth strengthening stimulating muscle growth strengthening bones repairing tissue and increasing bones repairing tissue and increasing bones repairing tissue and increasing metabolism metabolism metabolism so so so now the sauna will increase your levels now the sauna will increase your levels now the sauna will increase your levels of growth hormone on its own so there's of growth hormone on its own so there's of growth hormone on its own so there's already a baseline benefit you can already a baseline benefit you can already a baseline benefit you can increase that by allowing your body to increase that by allowing your body to increase that by allowing your body to cool off naturally and then going back cool off naturally and then going back cool off naturally and then going back into the sauna and you can increase that into the sauna and you can increase that into the sauna and you can increase that even further by putting in intentional even further by putting in intentional even further by putting in intentional cold exposure in between those sauna cold exposure in between those sauna cold exposure in between those sauna sessions so you can take the sauna and sessions so you can take the sauna and sessions so you can take the sauna and then hit a cold shower or better hit a then hit a cold shower or better hit a then hit a cold shower or better hit a cold plunge cold immersion up to the cold plunge cold immersion up to the cold plunge cold immersion up to the neck very important neck very important neck very important and then go back in that sauna and that and then go back in that sauna and that and then go back in that sauna and that in in this extreme example saw a 16 in in this extreme example saw a 16 in in this extreme example saw a 16 times increase in growth hormone with times increase in growth hormone with times increase in growth hormone with this type of protocol which is just this type of protocol which is just this type of protocol which is just insane insane insane um it's a critical hormone that as you um it's a critical hormone that as you um it's a critical hormone that as you age you start to have less of age you start to have less of age you start to have less of um um so talk about a fascinating way to just so talk about a fascinating way to just so talk about a fascinating way to just biohack

55:00biohack biohack um a massive increase in this hormones um a massive increase in this hormones um a massive increase in this hormones that was particularly cool to see for that was particularly cool to see for that was particularly cool to see for sure sure wow that's so crazy in one day wow that's so crazy in one day wow that's so crazy in one day I'm gonna have some right next to each I'm gonna have some right next to each I'm gonna have some right next to each other right next to each other for sure other right next to each other for sure other right next to each other for sure that's the goal that's pretty cool that's the goal that's pretty cool that's the goal that's pretty cool so so all right anything else you want to add all right anything else you want to add all right anything else you want to add to the cold and heat discussion Harley yeah I just recommend yeah I just recommend everyone everyone everyone start small but really take a look into start small but really take a look into start small but really take a look into these things because these things because these things because you know you know you see both of us talk about it so much you see both of us talk about it so much you see both of us talk about it so much and we're so excited about it and and we're so excited about it and and we're so excited about it and there's got to be reasons and maybe there's got to be reasons and maybe there's got to be reasons and maybe we're crazy but I think on the other we're crazy but I think on the other we're crazy but I think on the other hand hand hand science kind of speaks for why we love science kind of speaks for why we love science kind of speaks for why we love it so much it so much it so much so we can talk yeah I mean we can talk anecdotally all yeah I mean we can talk anecdotally all day about our personal experience which day about our personal experience which day about our personal experience which is great and it's true is great and it's true is great and it's true but I mean I mean the science is

The Surprising Health Benefits of Cold and Heat Exposure You Need to Know This P