The science behind cold hot exposure benefits with Susanna S berg
00:00I find something something that I find I find something something that I find very interesting because people talk very interesting because people talk very interesting because people talk about this connection we couldn't really about this connection we couldn't really about this connection we couldn't really explain it um on a phys physiological explain it um on a phys physiological explain it um on a phys physiological level so I looked it up and not really level so I looked it up and not really level so I looked it up and not really that surprisingly it's about oxytocin so that surprisingly it's about oxytocin so that surprisingly it's about oxytocin so oxytocin is our love hormone um and it's oxytocin is our love hormone um and it's oxytocin is our love hormone um and it's connecting people as well uh but what I connecting people as well uh but what I connecting people as well uh but what I wanted to find out is exactly what is wanted to find out is exactly what is wanted to find out is exactly what is actually going on when we go into the actually going on when we go into the actually going on when we go into the code what why is it that is this scenery code what why is it that is this scenery code what why is it that is this scenery of going into the cold water and going of going into the cold water and going of going into the cold water and going into the SAA makes this special bond into the SAA makes this special bond into the SAA makes this special bond between people because I mean we can get between people because I mean we can get between people because I mean we can get an increase in serotonin in other ways an increase in serotonin in other ways an increase in serotonin in other ways as well but people don't get like silly as well but people don't get like silly as well but people don't get like silly socially in in that in in that regards socially in in that in in that regards socially in in that in in that regards so I looked it up and what I found was so I looked it up and what I found was so I looked it up and what I found was that it actually activates the brown fat that it actually activates the brown fat that it actually activates the brown fat as well and when going into the cold as well and when going into the cold as well and when going into the cold that activates the oxytocin so when we that activates the oxytocin so when we that activates the oxytocin so when we go into the cold water it activates a
01:00go into the cold water it activates a go into the cold water it activates a oxytocin and that activates also the oxytocin and that activates also the oxytocin and that activates also the brown fat so you will have not only an brown fat so you will have not only an brown fat so you will have not only an increase in oxytocin but you also get increase in oxytocin but you also get increase in oxytocin but you also get warmer and as soon as you get warmer warmer and as soon as you get warmer warmer and as soon as you get warmer physically but also emotionally this physically but also emotionally this physically but also emotionally this will born people welcome to happy PA will born people welcome to happy PA will born people welcome to happy PA podcast we are really honored that you podcast we are really honored that you podcast we are really honored that you are here genuinely we really really are are here genuinely we really really are are here genuinely we really really are this podcast is where we explore health this podcast is where we explore health this podcast is where we explore health happiness Community Connection and happiness Community Connection and happiness Community Connection and really follow our Curiosities in terms really follow our Curiosities in terms really follow our Curiosities in terms of how we can apply different things to of how we can apply different things to of how we can apply different things to make our lives better so welcome Steve make our lives better so welcome Steve make our lives better so welcome Steve here Sarah here Ralph here and Dave here here Sarah here Ralph here and Dave here here Sarah here Ralph here and Dave here this is four of us that's cool well I this is four of us that's cool well I this is four of us that's cool well I have to conclude Ralph considering he's have to conclude Ralph considering he's have to conclude Ralph considering he's yeah of course Ralph Sarah's little baby yeah of course Ralph Sarah's little baby yeah of course Ralph Sarah's little baby that's um looking almost just so content that's um looking almost just so content that's um looking almost just so content on your lap yeah he's like three months on your lap yeah he's like three months on your lap yeah he's like three months or something he's dressed as a little or something he's dressed as a little or something he's dressed as a little dinosaur right now aren't you Ral so if dinosaur right now aren't you Ral so if dinosaur right now aren't you Ral so if you hear any grunting that's Ralphie you hear any grunting that's Ralphie you hear any grunting that's Ralphie that's Ralph looking for uh boob yeah um that's Ralph looking for uh boob yeah um that's Ralph looking for uh boob yeah um I was going to ask you too you did you I was going to ask you too you did you I was going to ask you too you did you give up meat at the same time as you give up meat at the same time as you give up meat at the same time as you gave up alcohol alcol first was it yeah gave up alcohol alcol first was it yeah gave up alcohol alcol first was it yeah they were kind of in tandem it was all they were kind of in tandem it was all they were kind of in tandem it was all it's too hard like it was 20 years ago it's too hard like it was 20 years ago it's too hard like it was 20 years ago so
02:00so so years it's kind of hard to know which years it's kind of hard to know which years it's kind of hard to know which which came first like it really is it which came first like it really is it which came first like it really is it was like it was it was an unfolding and was like it was it was an unfolding and was like it was it was an unfolding and I can't really remember I think it was I can't really remember I think it was I can't really remember I think it was more going away like I we both went away more going away like I we both went away more going away like I we both went away traveling separately and we traveling separately and we traveling separately and we had I remember you gave up alcohol had I remember you gave up alcohol had I remember you gave up alcohol before me and I remember you were in before me and I remember you were in before me and I remember you were in South Africa and you gave up alcohol and South Africa and you gave up alcohol and South Africa and you gave up alcohol and then I remember I was meeting you in then I remember I was meeting you in then I remember I was meeting you in Canada at our auntie and uncles and I Canada at our auntie and uncles and I Canada at our auntie and uncles and I remember I was drinking beer and you remember I was drinking beer and you remember I was drinking beer and you weren't and I remember being kind of weren't and I remember being kind of weren't and I remember being kind of like look at youve been all Pi da not like look at youve been all Pi da not like look at youve been all Pi da not drinking I was all resentful and drinking I was all resentful and drinking I was all resentful and then it was only later on maybe a months then it was only later on maybe a months then it was only later on maybe a months later that I was off at a Meditation later that I was off at a Meditation later that I was off at a Meditation Retreat and I did a kind of 10day Silent Retreat and I did a kind of 10day Silent Retreat and I did a kind of 10day Silent Meditation Retreat and I was after that Meditation Retreat and I was after that Meditation Retreat and I was after that I was like no I'm giving a b call now I was like no I'm giving a b call now I was like no I'm giving a b call now this is that's it I'm going to get Dave this is that's it I'm going to get Dave this is that's it I'm going to get Dave I want to be L it was probably three or I want to be L it was probably three or I want to be L it was probably three or four months you were three or four four months you were three or four four months you were three or four months ahead I mean took you 10 days of months ahead I mean took you 10 days of months ahead I mean took you 10 days of sitting in silence to think I'm going to sitting in silence to think I'm going to sitting in silence to think I'm going to stop I don't need this that's funny a so stop I don't need this that's funny a so stop I don't need this that's funny a so beat you there but wait to I'm just beat you there but wait to I'm just beat you there but wait to I'm just thinking it's like 20 years ago like now thinking it's like 20 years ago like now thinking it's like 20 years ago like now you hear a lot of people who are you you hear a lot of people who are you you hear a lot of people who are you know giving up meat or giving up alcohol know giving up meat or giving up alcohol know giving up meat or giving up alcohol or both or whatever but 20 years ago or both or whatever but 20 years ago or both or whatever but 20 years ago it's like way to really ostracize it's like way to really ostracize it's like way to really ostracize yourselves not only am I giving up drink
03:00yourselves not only am I giving up drink yourselves not only am I giving up drink but I'm also giving up meat in Ireland but I'm also giving up meat in Ireland but I'm also giving up meat in Ireland yeah I'm definitely not going to be yeah I'm definitely not going to be yeah I'm definitely not going to be popular this ain't going to be popular popular this ain't going to be popular popular this ain't going to be popular this ain't part of the popularity this ain't part of the popularity this ain't part of the popularity contest yeah and like Christmas just contest yeah and like Christmas just contest yeah and like Christmas just gone like what what did you find the gone like what what did you find the gone like what what did you find the first Christmases that you did um I first Christmases that you did um I first Christmases that you did um I think we sat at the Kids Table it was think we sat at the Kids Table it was think we sat at the Kids Table it was always like Mom and Dad certainly didn't always like Mom and Dad certainly didn't always like Mom and Dad certainly didn't accept it for the first five years at accept it for the first five years at accept it for the first five years at least I'm not sure is my does oh no to least I'm not sure is my does oh no to least I'm not sure is my does oh no to be Christmas and has been for the last be Christmas and has been for the last be Christmas and has been for the last like seven years for 20 25 people so like seven years for 20 25 people so like seven years for 20 25 people so it's full acceptance she's Grand with it it's full acceptance she's Grand with it it's full acceptance she's Grand with it but for the first good few years there but for the first good few years there but for the first good few years there was the Kitty table and there was Dara was the Kitty table and there was Dara was the Kitty table and there was Dara and me and Steve were down there with and me and Steve were down there with and me and Steve were down there with the kids you know we were on the second the kids you know we were on the second the kids you know we were on the second class citizen bus you know cuz we class citizen bus you know cuz we class citizen bus you know cuz we weren't eating turkey and ham just give weren't eating turkey and ham just give weren't eating turkey and ham just give them some like boiled potatoes yeah and them some like boiled potatoes yeah and them some like boiled potatoes yeah and similarly I think being twins you just similarly I think being twins you just similarly I think being twins you just had this little like a mini little had this little like a mini little had this little like a mini little Forest field or little Fortress that you Forest field or little Fortress that you Forest field or little Fortress that you had each other that you were less you had each other that you were less you had each other that you were less you had your own community that you were had your own community that you were had your own community that you were less vulnerable or exposed as if you less vulnerable or exposed as if you less vulnerable or exposed as if you didn't have a twin so it kind of gave us didn't have a twin so it kind of gave us didn't have a twin so it kind of gave us each that support system which made it each that support system which made it each that support system which made it our you kind to ensure that you did our you kind to ensure that you did our you kind to ensure that you did everything together so like oh well he's
04:00everything together so like oh well he's everything together so like oh well he's also vegan and um my mirror my mirror also vegan and um my mirror my mirror also vegan and um my mirror my mirror exactly so like so obviously it was so exactly so like so obviously it was so exactly so like so obviously it was so different then but now you know in your different then but now you know in your different then but now you know in your um you know you've all these Health um you know you've all these Health um you know you've all these Health courses and lifestyle courses and your courses and lifestyle courses and your courses and lifestyle courses and your app and stuff like that which is all app and stuff like that which is all app and stuff like that which is all promoting not eating meat or whatever do promoting not eating meat or whatever do promoting not eating meat or whatever do you get any common questions from people you get any common questions from people you get any common questions from people who are kind of like how would you uh go who are kind of like how would you uh go who are kind of like how would you uh go about giving up meat and giving up about giving up meat and giving up about giving up meat and giving up alcohol or whatever what thought well alcohol or whatever what thought well alcohol or whatever what thought well main Meo was thinking no but like main Meo was thinking no but like main Meo was thinking no but like alcohol as well think it's like you're alcohol as well think it's like you're alcohol as well think it's like you're more about the meat and like eat more more about the meat and like eat more more about the meat and like eat more veg and your eat more veg and I think veg and your eat more veg and I think veg and your eat more veg and I think and as consciously almost our message and as consciously almost our message and as consciously almost our message would be to eat more veg cuz you know would be to eat more veg cuz you know would be to eat more veg cuz you know it's almost like when you go head on at it's almost like when you go head on at it's almost like when you go head on at these issues you can really press these issues you can really press these issues you can really press people's buttons so you're much better people's buttons so you're much better people's buttons so you're much better about encouraging people to eat more about encouraging people to eat more about encouraging people to eat more meat and eat or eat more veg and eat meat and eat or eat more veg and eat meat and eat or eat more veg and eat more Whole Foods and kind of crowd it more Whole Foods and kind of crowd it more Whole Foods and kind of crowd it out and on that Journey hopefully out and on that Journey hopefully out and on that Journey hopefully understand like some of the bigger understand like some of the bigger understand like some of the bigger issues and find the levers which might issues and find the levers which might issues and find the levers which might make you you know eat less of it and make you you know eat less of it and make you you know eat less of it and maybe get to the point where you don't maybe get to the point where you don't maybe get to the point where you don't eat it at all but like there is no Des
05:00eat it at all but like there is no Des eat it at all but like there is no Des it really is like it really is like it really is like cuz yeah I just don't think I don't cuz yeah I just don't think I don't cuz yeah I just don't think I don't think it's as binary as as black and think it's as binary as as black and think it's as binary as as black and white like I don't think everyone should white like I don't think everyone should white like I don't think everyone should be vegan you know cuz it's just about be vegan you know cuz it's just about be vegan you know cuz it's just about eating more Whole Foods and eating more eating more Whole Foods and eating more eating more Whole Foods and eating more veg and moving in that direction and veg and moving in that direction and veg and moving in that direction and kind of accepting one of the more kind of accepting one of the more kind of accepting one of the more because when there's this Division and because when there's this Division and because when there's this Division and this angst and this fight and you're in this angst and this fight and you're in this angst and this fight and you're in this camp and I'm in this camp and we're this camp and I'm in this camp and we're this camp and I'm in this camp and we're we're all the same we're all humans that we're all the same we're all humans that we're all the same we're all humans that are doing our best and I think these v are doing our best and I think these v are doing our best and I think these v words are very exclusive any thoughts no words are very exclusive any thoughts no words are very exclusive any thoughts no I think you're right I'm just looking at I think you're right I'm just looking at I think you're right I'm just looking at Ralph looks so cute he's sitting his Ralph looks so cute he's sitting his Ralph looks so cute he's sitting his yeah he's great yeah he really is he's yeah he's great yeah he really is he's yeah he's great yeah he really is he's front and center if you're on the video front and center if you're on the video front and center if you're on the video podcast you'll actually see him here podcast you'll actually see him here podcast you'll actually see him here he's very cute sir's Ralphie um but he's very cute sir's Ralphie um but he's very cute sir's Ralphie um but today's podcast is with the wonderful today's podcast is with the wonderful today's podcast is with the wonderful Susan I was going to ask you before you Susan I was going to ask you before you Susan I was going to ask you before you jump in there because you know if you're jump in there because you know if you're jump in there because you know if you're would you ever look at then substituting would you ever look at then substituting would you ever look at then substituting things and you know because now that you things and you know because now that you things and you know because now that you obviously see swim and you get like such obviously see swim and you get like such obviously see swim and you get like such a hit and get is it like does it work as a hit and get is it like does it work as a hit and get is it like does it work as a substitute for say the nights that you a substitute for say the nights that you a substitute for say the nights that you would have had in the pub or think you would have had in the pub or think you would have had in the pub or think you know yeah I think it's more like it know yeah I think it's more like it know yeah I think it's more like it gives that opport to have that social
06:00gives that opport to have that social gives that opport to have that social outlet or that party or that huge Buzz outlet or that party or that huge Buzz outlet or that party or that huge Buzz of life but you don't have hangovers and of life but you don't have hangovers and of life but you don't have hangovers and you don't forget who you were you know you don't forget who you were you know you don't forget who you were you know way when you're drunk sometimes you do way when you're drunk sometimes you do way when you're drunk sometimes you do things you wish you didn't do and the things you wish you didn't do and the things you wish you didn't do and the next day there's kind of Shame and next day there's kind of Shame and next day there's kind of Shame and embarrassment and like oh guil your do embarrassment and like oh guil your do embarrassment and like oh guil your do that whereas when you don't drink and that whereas when you don't drink and that whereas when you don't drink and you have your parties we typically will you have your parties we typically will you have your parties we typically will have our parties on the beach at Sunrise have our parties on the beach at Sunrise have our parties on the beach at Sunrise with our friends and you know we finded with our friends and you know we finded with our friends and you know we finded this podcast here today with Dr Susanna this podcast here today with Dr Susanna this podcast here today with Dr Susanna soberg just about how it increases more soberg just about how it increases more soberg just about how it increases more oxytocin by Cold exposure and hot oxytocin by Cold exposure and hot oxytocin by Cold exposure and hot exposure and similarly when you have exposure and similarly when you have exposure and similarly when you have these parties you come back feeling just these parties you come back feeling just these parties you come back feeling just drunk on life and drunk on just a drunk on life and drunk on just a drunk on life and drunk on just a celebration and the fun and maybe I was celebration and the fun and maybe I was celebration and the fun and maybe I was going to say there's that sense of self going to say there's that sense of self going to say there's that sense of self and maybe when you're 20 you think that and maybe when you're 20 you think that and maybe when you're 20 you think that you need to drink alcohol and you need you need to drink alcohol and you need you need to drink alcohol and you need to be the one eating most burgers and to be the one eating most burgers and to be the one eating most burgers and the one that can eat the most amount of the one that can eat the most amount of the one that can eat the most amount of meat and drink the most amount of pounds meat and drink the most amount of pounds meat and drink the most amount of pounds and then people will think I'm great and and then people will think I'm great and and then people will think I'm great and then people will be my friend and then people will be my friend and then people will be my friend and they'll s they'll think I'm lovely and they'll s they'll think I'm lovely and they'll s they'll think I'm lovely and whatever and I think it's more that whatever and I think it's more that whatever and I think it's more that journey of realizing that okay well I've journey of realizing that okay well I've journey of realizing that okay well I've got to love myself first and I prefer got to love myself first and I prefer got to love myself first and I prefer myself when I'm not hung over and I do myself when I'm not hung over and I do myself when I'm not hung over and I do less stupid things when I don't drink
07:00less stupid things when I don't drink less stupid things when I don't drink alcohol and I don't find meat really alcohol and I don't find meat really alcohol and I don't find meat really feels I don't find it it's like the best feels I don't find it it's like the best feels I don't find it it's like the best of the planet and when I look at the of the planet and when I look at the of the planet and when I look at the health things I don't think it's the health things I don't think it's the health things I don't think it's the best for the health they just do it best for the health they just do it best for the health they just do it because it's socially acceptable and because it's socially acceptable and because it's socially acceptable and everyone else does it so I think on our everyone else does it so I think on our everyone else does it so I think on our journey we realized these things and was journey we realized these things and was journey we realized these things and was like right okay well I just got to love like right okay well I just got to love like right okay well I just got to love myself this way and i' I can love myself myself this way and i' I can love myself myself this way and i' I can love myself this way well then others will probably this way well then others will probably this way well then others will probably follow follow and do the same I'm sure follow follow and do the same I'm sure follow follow and do the same I'm sure they have yeah to some degree if you they have yeah to some degree if you they have yeah to some degree if you heard kind of loud ripping noise that heard kind of loud ripping noise that heard kind of loud ripping noise that was Ralph a Ralph yeah just letting us was Ralph a Ralph yeah just letting us was Ralph a Ralph yeah just letting us all bur R over there all bur R over there all bur R over there [Music] [Music] [Music] [Laughter] [Laughter] [Laughter] I really enjoy that s he is a vegan I really enjoy that s he is a vegan I really enjoy that s he is a vegan Ralph he is well milk yeah there you go Ralph he is well milk yeah there you go Ralph he is well milk yeah there you go breast milk there you have it yeah yeah breast milk there you have it yeah yeah breast milk there you have it yeah yeah anyway this week's podcast guest go for anyway this week's podcast guest go for anyway this week's podcast guest go for it yeah this week's podcast guest is it yeah this week's podcast guest is it yeah this week's podcast guest is with wonderful Susanna soberg she is a with wonderful Susanna soberg she is a with wonderful Susanna soberg she is a scientist and Doctor Who is came out scientist and Doctor Who is came out scientist and Doctor Who is came out with the soberg principle which is about with the soberg principle which is about with the soberg principle which is about Brown fat she has found that through 11 Brown fat she has found that through 11 Brown fat she has found that through 11 minutes of cold exposure a week and 57 minutes of cold exposure a week and 57 minutes of cold exposure a week and 57 minutes of SAA you increase your body's minutes of SAA you increase your body's minutes of SAA you increase your body's capacity to produce Brown fat and brown capacity to produce Brown fat and brown capacity to produce Brown fat and brown fat is the healthy fat that surr our fat is the healthy fat that surr our fat is the healthy fat that surr our organs which has been F to increase our
08:00organs which has been F to increase our organs which has been F to increase our metabolism to lower improve our insulin metabolism to lower improve our insulin metabolism to lower improve our insulin resistance to release chemicals and resistance to release chemicals and resistance to release chemicals and hormones in our brains that make us feel hormones in our brains that make us feel hormones in our brains that make us feel good so it's really really beneficial good so it's really really beneficial good so it's really really beneficial and she's done clinical trials to prove and she's done clinical trials to prove and she's done clinical trials to prove that cold exposure and it really is it that cold exposure and it really is it that cold exposure and it really is it it like we've swam in the sea for eight it like we've swam in the sea for eight it like we've swam in the sea for eight years um at dawn on a daily basis and years um at dawn on a daily basis and years um at dawn on a daily basis and and the beauty of this podcast is it and the beauty of this podcast is it and the beauty of this podcast is it explains the why not just with lovely explains the why not just with lovely explains the why not just with lovely big adjectives such as we love it it's big adjectives such as we love it it's big adjectives such as we love it it's great I feel grateful I feel happy I great I feel grateful I feel happy I great I feel grateful I feel happy I feel exuberant I feel all these things feel exuberant I feel all these things feel exuberant I feel all these things but she breaks it down to s scientific but she breaks it down to s scientific but she breaks it down to s scientific and physiological level as to what's and physiological level as to what's and physiological level as to what's happening and why it's good for you yeah happening and why it's good for you yeah happening and why it's good for you yeah so she's based in Denmark and swims in so she's based in Denmark and swims in so she's based in Denmark and swims in the sea and she's author of a Wonder the sea and she's author of a Wonder the sea and she's author of a Wonder wonderful book called winter swimming wonderful book called winter swimming wonderful book called winter swimming the Nordic way towards a healthier and the Nordic way towards a healthier and the Nordic way towards a healthier and happier life and she is a sea swimmer happier life and she is a sea swimmer happier life and she is a sea swimmer herself and we get into the aspect like herself and we get into the aspect like herself and we get into the aspect like we talk all about the brown F which was we talk all about the brown F which was we talk all about the brown F which was fascinating and then we talk about fascinating and then we talk about fascinating and then we talk about community and uh Happ feeling happier community and uh Happ feeling happier community and uh Happ feeling happier yeah we love running it's something that yeah we love running it's something that yeah we love running it's something that we've done all our lives and a great way we've done all our lives and a great way we've done all our lives and a great way for when we feel stressed or feel tensed for when we feel stressed or feel tensed for when we feel stressed or feel tensed or feel a little down going out for a or feel a little down going out for a or feel a little down going out for a run we find can really replenish our run we find can really replenish our run we find can really replenish our soul yeah when we travel we that's what soul yeah when we travel we that's what soul yeah when we travel we that's what we end up doing we end up first thing we
09:00we end up doing we end up first thing we we end up doing we end up first thing we get off a plane or a car or whatever get off a plane or a car or whatever get off a plane or a car or whatever always want to go for a run like a pair always want to go for a run like a pair always want to go for a run like a pair of dogs just makes us feel good releases of dogs just makes us feel good releases of dogs just makes us feel good releases chemicals in our brain anyway back a few chemicals in our brain anyway back a few chemicals in our brain anyway back a few years ago A friend gave us a pair of years ago A friend gave us a pair of years ago A friend gave us a pair of shoes said these shoes are going to shoes said these shoes are going to shoes said these shoes are going to change your life Lads and they have done change your life Lads and they have done change your life Lads and they have done they're barefoot shoes they're called they're barefoot shoes they're called they're barefoot shoes they're called Vivo Barefoot we've worn nothing but Vivo Barefoot we've worn nothing but Vivo Barefoot we've worn nothing but them for the last six years and I found them for the last six years and I found them for the last six years and I found them to be wonderful they really have them to be wonderful they really have them to be wonderful they really have enhanced my foot strength and subsequent enhanced my foot strength and subsequent enhanced my foot strength and subsequent research has shown that by wearing Vivo research has shown that by wearing Vivo research has shown that by wearing Vivo barefoot shoes over in a matter of barefoot shoes over in a matter of barefoot shoes over in a matter of months you'll increase your foot months you'll increase your foot months you'll increase your foot strength by 60% the muscles in it strength by 60% the muscles in it strength by 60% the muscles in it actually build there's a wide toe box actually build there's a wide toe box actually build there's a wide toe box you can spread your your toes out which you can spread your your toes out which you can spread your your toes out which will encourage more grip and you're less will encourage more grip and you're less will encourage more grip and you're less likely to develop um bunions and they likely to develop um bunions and they likely to develop um bunions and they have minimal cells so that means two M have minimal cells so that means two M have minimal cells so that means two M Souls so super super low and which means Souls so super super low and which means Souls so super super low and which means that you've got it really helps with that you've got it really helps with that you've got it really helps with your alignment you know if you think your alignment you know if you think your alignment you know if you think about it your feet are the foundation of about it your feet are the foundation of about it your feet are the foundation of your body your feet your knees sit on your body your feet your knees sit on your body your feet your knees sit on top of that then your hips then your top of that then your hips then your top of that then your hips then your spine and then your head so it all spine and then your head so it all spine and then your head so it all starts with your foundation with your starts with your foundation with your starts with your foundation with your feet so when your feet are flat on the feet so when your feet are flat on the feet so when your feet are flat on the ground it really really helps I've ground it really really helps I've ground it really really helps I've certainly found it myself my feet are certainly found it myself my feet are certainly found it myself my feet are stronger my alignment is better I used stronger my alignment is better I used stronger my alignment is better I used to get pains my knees from yoga from to get pains my knees from yoga from to get pains my knees from yoga from doing the Lotus position I don't get doing the Lotus position I don't get doing the Lotus position I don't get anymore anecdotal I know but uh we we
10:00anymore anecdotal I know but uh we we anymore anecdotal I know but uh we we are absolute Believers in them they're a are absolute Believers in them they're a are absolute Believers in them they're a bork company they're all about bork company they're all about bork company they're all about sustainability and doing their best and sustainability and doing their best and sustainability and doing their best and we've partnered with him to give you a we've partnered with him to give you a we've partnered with him to give you a 15% discount so if you're interested in 15% discount so if you're interested in 15% discount so if you're interested in trying Barefoot ches this year we'd trying Barefoot ches this year we'd trying Barefoot ches this year we'd highly recommend you trying Vivo if you highly recommend you trying Vivo if you highly recommend you trying Vivo if you use the code happy pair 15 at checkout use the code happy pair 15 at checkout use the code happy pair 15 at checkout one really cool part is that there's no one really cool part is that there's no one really cool part is that there's no risk they're offering a 100 day return risk they're offering a 100 day return risk they're offering a 100 day return policy so you can order them Avail your policy so you can order them Avail your policy so you can order them Avail your 15% discount and then 100 days later go 15% discount and then 100 days later go 15% discount and then 100 days later go n not for me and return them no n not for me and return them no n not for me and return them no questions asked and they have full range questions asked and they have full range questions asked and they have full range for kids for adults for going to the for kids for adults for going to the for kids for adults for going to the office for we wear the hiking boots on office for we wear the hiking boots on office for we wear the hiking boots on the farm all the time they're great the farm all the time they're great the farm all the time they're great they're like worker boots and we run in they're like worker boots and we run in they're like worker boots and we run in them we run 50 kilometers there in their them we run 50 kilometers there in their them we run 50 kilometers there in their trail running shoes there a few months trail running shoes there a few months trail running shoes there a few months ago and uh yeah they're great anyway so ago and uh yeah they're great anyway so ago and uh yeah they're great anyway so happy pair 15 is the code to use to happy pair 15 is the code to use to happy pair 15 is the code to use to check out if you ever want to check them check out if you ever want to check them check out if you ever want to check them out fob barfoot.co.nz beautiful kind of
11:00barfoot.co.nz beautiful kind of accessible tabletop book that kind of accessible tabletop book that kind of accessible tabletop book that kind of lures the in through its beauty and then lures the in through its beauty and then lures the in through its beauty and then when you look at the research it's like when you look at the research it's like when you look at the research it's like wow there's a lot of Subs to this wow there's a lot of Subs to this wow there's a lot of Subs to this because there's beautiful photos just because there's beautiful photos just because there's beautiful photos just throughout the book just to really throughout the book just to really throughout the book just to really lighten the tone and kind of make it lighten the tone and kind of make it lighten the tone and kind of make it feel more accessible thank you so much feel more accessible thank you so much feel more accessible thank you so much thank you for having me and I really thank you for having me and I really thank you for having me and I really love your podcast so I was immediately love your podcast so I was immediately love your podcast so I was immediately saying yes because I was like these guys saying yes because I was like these guys saying yes because I was like these guys I love what you do and uh and I think I love what you do and uh and I think I love what you do and uh and I think that you are completely the right that you are completely the right that you are completely the right persons to H to read the book and also persons to H to read the book and also persons to H to read the book and also talk to your audience because I know talk to your audience because I know talk to your audience because I know that a lot of winter swimmers or ice that a lot of winter swimmers or ice that a lot of winter swimmers or ice swimmers are following you so I think swimmers are following you so I think swimmers are following you so I think it's you have the Right audience also I it's you have the Right audience also I it's you have the Right audience also I think they they would love to hear what think they they would love to hear what think they they would love to hear what we have to say about this so and thank we have to say about this so and thank we have to say about this so and thank you for for also uh mentioning my book you for for also uh mentioning my book you for for also uh mentioning my book because that is actually exactly what I because that is actually exactly what I because that is actually exactly what I wanted to do with the book I want it to wanted to do with the book I want it to wanted to do with the book I want it to be easy to read um even though all the be easy to read um even though all the be easy to read um even though all the science behind it is is pretty difficult science behind it is is pretty difficult science behind it is is pretty difficult and very much go into depth with and very much go into depth with and very much go into depth with physiology and the biochemistry of it
12:00physiology and the biochemistry of it physiology and the biochemistry of it but I think that I have spent a lot of but I think that I have spent a lot of but I think that I have spent a lot of time like trying to get down to the time like trying to get down to the time like trying to get down to the point and like taking this out in a way point and like taking this out in a way point and like taking this out in a way where people can understand in a really where people can understand in a really where people can understand in a really easy way and also practical way so yeah easy way and also practical way so yeah easy way and also practical way so yeah giving away the key messages I hope yeah giving away the key messages I hope yeah giving away the key messages I hope yeah well done and it's now in something like well done and it's now in something like well done and it's now in something like 16 languages like when you wrote it did 16 languages like when you wrote it did 16 languages like when you wrote it did you just expect did you have any you just expect did you have any you just expect did you have any expectation from it or did you just kind expectation from it or did you just kind expectation from it or did you just kind of want to write a nice book about cold of want to write a nice book about cold of want to write a nice book about cold exposure from your research and did you exposure from your research and did you exposure from your research and did you have expectation or did it just kind of have expectation or did it just kind of have expectation or did it just kind of unfold in this glorious Walt Disney type unfold in this glorious Walt Disney type unfold in this glorious Walt Disney type fashion well actually um it's it's I fashion well actually um it's it's I fashion well actually um it's it's I think it's 13 languages now but it could think it's 13 languages now but it could think it's 13 languages now but it could be that more coming uh but actually I be that more coming uh but actually I be that more coming uh but actually I wrote the I was asked if I would WR wrote the I was asked if I would WR wrote the I was asked if I would WR write the book and I said no because at write the book and I said no because at write the book and I said no because at the time I wasn't really a winter the time I wasn't really a winter the time I wasn't really a winter swimmer yet myself so I was like come on swimmer yet myself so I was like come on swimmer yet myself so I was like come on I can write a book about something I I can write a book about something I I can write a book about something I really don't know myself and I was just really don't know myself and I was just really don't know myself and I was just starting up my research I've maybe been
13:00starting up my research I've maybe been starting up my research I've maybe been reading about Brown fat for a year or reading about Brown fat for a year or reading about Brown fat for a year or something like that and I was starting something like that and I was starting something like that and I was starting to digging into the winter swimming and to digging into the winter swimming and to digging into the winter swimming and the whole my theory around uh how does the whole my theory around uh how does the whole my theory around uh how does cold water activate the brown fat and cold water activate the brown fat and cold water activate the brown fat and what is this coldw water swimming and I what is this coldw water swimming and I what is this coldw water swimming and I didn't really understand it myself didn't really understand it myself didn't really understand it myself because I wasn't a winter swimmer I was because I wasn't a winter swimmer I was because I wasn't a winter swimmer I was rejecting the cold all the time I was rejecting the cold all the time I was rejecting the cold all the time I was like hey I don't understand why you're like hey I don't understand why you're like hey I don't understand why you're doing this but on a scientifically level doing this but on a scientifically level doing this but on a scientifically level I think this is super interesting what I think this is super interesting what I think this is super interesting what is actually going on in the body in the is actually going on in the body in the is actually going on in the body in the brain and everywhere because it's every brain and everywhere because it's every brain and everywhere because it's every cell in your body is affected by this cell in your body is affected by this cell in your body is affected by this very potent stressor of your body the very potent stressor of your body the very potent stressor of your body the cold is so doing so much and at once at cold is so doing so much and at once at cold is so doing so much and at once at at the same time as soon as you going at the same time as soon as you going at the same time as soon as you going into the water this is just super into the water this is just super into the water this is just super interesting whether you are winter interesting whether you are winter interesting whether you are winter swimmer or not so I just looked at it as swimmer or not so I just looked at it as swimmer or not so I just looked at it as a like a research Journey for me and a like a research Journey for me and a like a research Journey for me and when I was asked to do to to write the when I was asked to do to to write the when I was asked to do to to write the book I was kind of convinced to do it book I was kind of convinced to do it book I was kind of convinced to do it because they were like well you're because they were like well you're because they were like well you're you're kind of like reading all the you're kind of like reading all the you're kind of like reading all the literature anyways I was like yeah literature anyways I was like yeah literature anyways I was like yeah that's true okay then so let's let's do
14:00that's true okay then so let's let's do that's true okay then so let's let's do a working title saying um let's explore a working title saying um let's explore a working title saying um let's explore if cold plunging ice swimming winter if cold plunging ice swimming winter if cold plunging ice swimming winter swimming is more healthy dangerous and swimming is more healthy dangerous and swimming is more healthy dangerous and that became a working title because I I that became a working title because I I that became a working title because I I would I didn't care actually I just would I didn't care actually I just would I didn't care actually I just wanted to see what actually this is wanted to see what actually this is wanted to see what actually this is doing to you is it healthy or is it doing to you is it healthy or is it doing to you is it healthy or is it dangerous and that is how I started dangerous and that is how I started dangerous and that is how I started being a winter swimmer myself because being a winter swimmer myself because being a winter swimmer myself because after reading all the literature and after reading all the literature and after reading all the literature and went through it again I kind of went through it again I kind of went through it again I kind of convinced myself I was like I cannot convinced myself I was like I cannot convinced myself I was like I cannot find anything saying that this this I find anything saying that this this I find anything saying that this this I shouldn't do this this should be very shouldn't do this this should be very shouldn't do this this should be very good if you go from physiology uh good if you go from physiology uh good if you go from physiology uh physiology and also look at it on a cell physiology and also look at it on a cell physiology and also look at it on a cell level I couldn't argue against it other level I couldn't argue against it other level I couldn't argue against it other than if you don't do it deliberately and than if you don't do it deliberately and than if you don't do it deliberately and that is why in the book there's quite a that is why in the book there's quite a that is why in the book there's quite a big section about safety um and I just big section about safety um and I just big section about safety um and I just think it's very it's very interesting think it's very it's very interesting think it's very it's very interesting reading about the safety as as well and
15:00reading about the safety as as well and reading about the safety as as well and and the I think there is safety here I and the I think there is safety here I and the I think there is safety here I think there's definitely safety to talk think there's definitely safety to talk think there's definitely safety to talk about so if you do it deliberately and about so if you do it deliberately and about so if you do it deliberately and you do it in a safe way uh then winter you do it in a safe way uh then winter you do it in a safe way uh then winter swimming cold plunging is healthy for swimming cold plunging is healthy for swimming cold plunging is healthy for you it's brilliant yeah because because you it's brilliant yeah because because you it's brilliant yeah because because we know it from experientially and like we know it from experientially and like we know it from experientially and like as winter swimmers for the last eight as winter swimmers for the last eight as winter swimmers for the last eight years and we know with tons of our years and we know with tons of our years and we know with tons of our friends and community and family that friends and community and family that friends and community and family that like you know Cold Water Swimming makes like you know Cold Water Swimming makes like you know Cold Water Swimming makes us feel really good and we can't really us feel really good and we can't really us feel really good and we can't really you know other than people ask oh so you know other than people ask oh so you know other than people ask oh so what's so good about it just and just what's so good about it just and just what's so good about it just and just going of go it makes you feel amazing going of go it makes you feel amazing going of go it makes you feel amazing you know I just feel better I feel like you know I just feel better I feel like you know I just feel better I feel like a little kid and blah blah blah and like a little kid and blah blah blah and like a little kid and blah blah blah and like we use loads of nice adjectives and we we use loads of nice adjectives and we we use loads of nice adjectives and we express ourselves in really nice ways express ourselves in really nice ways express ourselves in really nice ways but there's there's been very little but there's there's been very little but there's there's been very little science to validate it and what's science to validate it and what's science to validate it and what's wonderful about your work is it wonderful about your work is it wonderful about your work is it validates something that we love really validates something that we love really validates something that we love really really dearly and can now articulate in really dearly and can now articulate in really dearly and can now articulate in a different way so maybe if we can jump a different way so maybe if we can jump a different way so maybe if we can jump right in there and let's talk about your right in there and let's talk about your right in there and let's talk about your research because I know it's all related research because I know it's all related research because I know it's all related to Brown fat which Brown fat is the to Brown fat which Brown fat is the to Brown fat which Brown fat is the healthy fat that helps you speed up healthy fat that helps you speed up healthy fat that helps you speed up metabolism is that right that is so true metabolism is that right that is so true metabolism is that right that is so true yeah because not all people know what yeah because not all people know what yeah because not all people know what the brown fat is it's kind of like a new
16:00the brown fat is it's kind of like a new the brown fat is it's kind of like a new Hot Topic to to research in um it's only Hot Topic to to research in um it's only Hot Topic to to research in um it's only been the last I think it's now 20 years been the last I think it's now 20 years been the last I think it's now 20 years that we have uh actually had research that we have uh actually had research that we have uh actually had research groups around the world uh doing groups around the world uh doing groups around the world uh doing research into this healthy kind of fat research into this healthy kind of fat research into this healthy kind of fat so the brown fat is the healthy fat it so the brown fat is the healthy fat it so the brown fat is the healthy fat it is increasing our metabolism um it is is increasing our metabolism um it is is increasing our metabolism um it is spending our um excessive H white fat spending our um excessive H white fat spending our um excessive H white fat and and glucose in in in the body so it and and glucose in in in the body so it and and glucose in in in the body so it is ex it is using our uh glucose and fat is ex it is using our uh glucose and fat is ex it is using our uh glucose and fat in our bloodstream while the the white in our bloodstream while the the white in our bloodstream while the the white fat is actually storing our our fat so fat is actually storing our our fat so fat is actually storing our our fat so white fat is storing energy and brown white fat is storing energy and brown white fat is storing energy and brown fat is expanding energy you can say it fat is expanding energy you can say it fat is expanding energy you can say it like that um so the brown fat is a like that um so the brown fat is a like that um so the brown fat is a healthy tissue which we found out about healthy tissue which we found out about healthy tissue which we found out about 20 years ago can increase our metabolism 20 years ago can increase our metabolism 20 years ago can increase our metabolism if we activate it and the most potent if we activate it and the most potent if we activate it and the most potent way to activate the brown fat is by cone way to activate the brown fat is by cone way to activate the brown fat is by cone um because we have Cod recept in the um because we have Cod recept in the um because we have Cod recept in the skin as soon as we get cold on the skin
17:00skin as soon as we get cold on the skin skin as soon as we get cold on the skin there will be a direct pathway from the there will be a direct pathway from the there will be a direct pathway from the skin signaling directly to the brown fat skin signaling directly to the brown fat skin signaling directly to the brown fat and activating that and also there was and activating that and also there was and activating that and also there was there's a pathway going from the skin there's a pathway going from the skin there's a pathway going from the skin directly to the brain in the in the directly to the brain in the in the directly to the brain in the in the temperature regulating Center in the temperature regulating Center in the temperature regulating Center in the brain where neopine will be released and brain where neopine will be released and brain where neopine will be released and neuropen is the neurotransmitter and neuropen is the neurotransmitter and neuropen is the neurotransmitter and hormone it's it's both actually so you hormone it's it's both actually so you hormone it's it's both actually so you will have a huge ination of the brown will have a huge ination of the brown will have a huge ination of the brown fat because on the brown fat cells you fat because on the brown fat cells you fat because on the brown fat cells you have these receptors which will then have these receptors which will then have these receptors which will then take on the neurop penine and activate take on the neurop penine and activate take on the neurop penine and activate the brown fat cell why because I do this the brown fat cell why because I do this the brown fat cell why because I do this with my hands means that uh the brown with my hands means that uh the brown with my hands means that uh the brown fat is activated immediately it's like a fat is activated immediately it's like a fat is activated immediately it's like a lightning um and as soon as it does that lightning um and as soon as it does that lightning um and as soon as it does that um it will increase your heat in your um it will increase your heat in your um it will increase your heat in your body so the main you could say Purpose body so the main you could say Purpose body so the main you could say Purpose with brown fat is to increase your with brown fat is to increase your with brown fat is to increase your metabolism and to increase inrease heat metabolism and to increase inrease heat metabolism and to increase inrease heat in your body that is what saved us back
18:00in your body that is what saved us back in your body that is what saved us back then when we were in the the the big ice then when we were in the the the big ice then when we were in the the the big ice age where we were we very cold and and age where we were we very cold and and age where we were we very cold and and also the animals were very cold so if we also the animals were very cold so if we also the animals were very cold so if we look back we kind of can say that this look back we kind of can say that this look back we kind of can say that this is an organ that we have to survive uh is an organ that we have to survive uh is an organ that we have to survive uh different temperatures if we get too different temperatures if we get too different temperatures if we get too cold the brown fat will save us cold the brown fat will save us cold the brown fat will save us immediately and before actually the immediately and before actually the immediately and before actually the muscle can save us because muscle shiver muscle can save us because muscle shiver muscle can save us because muscle shiver way to too to too late actually compared way to too to too late actually compared way to too to too late actually compared to to the brown fat so the brown fat is to to the brown fat so the brown fat is to to the brown fat so the brown fat is our savior when it comes to temperature our savior when it comes to temperature our savior when it comes to temperature sounds like our central heating system sounds like our central heating system sounds like our central heating system like that on WE exposed to cold or hot like that on WE exposed to cold or hot like that on WE exposed to cold or hot it the brand F I love that word Nur it the brand F I love that word Nur it the brand F I love that word Nur nephrine it's such a beautiful word it nephrine it's such a beautiful word it nephrine it's such a beautiful word it sounds lovely it sounds I sound really sounds lovely it sounds I sound really sounds lovely it sounds I sound really smart saying smart saying smart saying it is it like is it one of those um it is it like is it one of those um it is it like is it one of those um hormones that are that make me feel good hormones that are that make me feel good hormones that are that make me feel good like cuz you know way you've got um like cuz you know way you've got um like cuz you know way you've got um serotone serotone and oxytocin and those serotone serotone and oxytocin and those serotone serotone and oxytocin and those other ones which make you feel good is other ones which make you feel good is other ones which make you feel good is prron in that kind of category of a
19:00prron in that kind of category of a prron in that kind of category of a Feelgood hormone yeah you can definitely Feelgood hormone yeah you can definitely Feelgood hormone yeah you can definitely say that because it gives you a lot of say that because it gives you a lot of say that because it gives you a lot of drive it gives you energy and the energy drive it gives you energy and the energy drive it gives you energy and the energy is also part of feeling really good is also part of feeling really good is also part of feeling really good because that pushes you also to be have because that pushes you also to be have because that pushes you also to be have a more positive mind so all together a more positive mind so all together a more positive mind so all together this happens all together right so as this happens all together right so as this happens all together right so as soon as you go into the cold water you soon as you go into the cold water you soon as you go into the cold water you have an activation of not only your have an activation of not only your have an activation of not only your sympathetic nervous system which is your sympathetic nervous system which is your sympathetic nervous system which is your fight and flight mode and there you will fight and flight mode and there you will fight and flight mode and there you will have the increase in neurop nephrine but have the increase in neurop nephrine but have the increase in neurop nephrine but you will also Al have an increase in you will also Al have an increase in you will also Al have an increase in serotonin and oxytocin actually and serotonin and oxytocin actually and serotonin and oxytocin actually and dopamine dopamine is definitely also dopamine dopamine is definitely also dopamine dopamine is definitely also making you feel very very good so when making you feel very very good so when making you feel very very good so when you tell your friends that this just you tell your friends that this just you tell your friends that this just makes us feel so good it's all these makes us feel so good it's all these makes us feel so good it's all these happiness hormones going on at the same happiness hormones going on at the same happiness hormones going on at the same time and nephrine which gives you the time and nephrine which gives you the time and nephrine which gives you the energy maybe also to say it in that way energy maybe also to say it in that way energy maybe also to say it in that way you do it wow jeez that's really you do it wow jeez that's really you do it wow jeez that's really interesting so so okay so so the brain interesting so so okay so so the brain interesting so so okay so so the brain fat and and I I know that it lines the fat and and I I know that it lines the fat and and I I know that it lines the main organs in our bodies so it's almost
20:00main organs in our bodies so it's almost main organs in our bodies so it's almost like it it's it's like part of the like it it's it's like part of the like it it's it's like part of the survival mechanism that I feel cold on survival mechanism that I feel cold on survival mechanism that I feel cold on my skin and therefore my body if I've my skin and therefore my body if I've my skin and therefore my body if I've got lots of brain fat it kicks in the got lots of brain fat it kicks in the got lots of brain fat it kicks in the brain fat it stimulates that to kind of brain fat it stimulates that to kind of brain fat it stimulates that to kind of turn on the central heating system as it turn on the central heating system as it turn on the central heating system as it will be and keep my heat my body from will be and keep my heat my body from will be and keep my heat my body from the inside out and keep my organs warm the inside out and keep my organs warm the inside out and keep my organs warm is that the kind of purpose of BR fat is that the kind of purpose of BR fat is that the kind of purpose of BR fat and it releases all sorts of as you said and it releases all sorts of as you said and it releases all sorts of as you said it it releases it it releases it it releases neopine which makes me feel good as well neopine which makes me feel good as well neopine which makes me feel good as well yeah so so the neurop nephrine is yeah so so the neurop nephrine is yeah so so the neurop nephrine is increased in your brain and also from increased in your brain and also from increased in your brain and also from your um adrenal glands uh so as a your um adrenal glands uh so as a your um adrenal glands uh so as a hormone um and the brown fat the purpose hormone um and the brown fat the purpose hormone um and the brown fat the purpose of the brown fat is as you said uh to of the brown fat is as you said uh to of the brown fat is as you said uh to keep your inner organs warm so you won't keep your inner organs warm so you won't keep your inner organs warm so you won't get hypothermic uh from a just if we get hypothermic uh from a just if we get hypothermic uh from a just if we didn't have the brown fat you will have didn't have the brown fat you will have didn't have the brown fat you will have to rely on other systems in your body to to rely on other systems in your body to to rely on other systems in your body to increase your heat so if you don't have increase your heat so if you don't have increase your heat so if you don't have your inner heater your your central your inner heater your your central your inner heater your your central heating system of the brown fat then you
21:00heating system of the brown fat then you heating system of the brown fat then you will have to rely on your muscles and will have to rely on your muscles and will have to rely on your muscles and that is why people who don't have brown that is why people who don't have brown that is why people who don't have brown fat because not all people do and with fat because not all people do and with fat because not all people do and with age we know from science that we also age we know from science that we also age we know from science that we also lose our Brown fat if we don't use it lose our Brown fat if we don't use it lose our Brown fat if we don't use it you can say we don't tell the brown fat you can say we don't tell the brown fat you can say we don't tell the brown fat what that we actually need it for what that we actually need it for what that we actually need it for example by going into the cold so if we example by going into the cold so if we example by going into the cold so if we don't have that much we will have to don't have that much we will have to don't have that much we will have to rely on another system which is our rely on another system which is our rely on another system which is our muscles so people don't don't have brown muscles so people don't don't have brown muscles so people don't don't have brown fat um or very little brown fat they fat um or very little brown fat they fat um or very little brown fat they will shiver uh easily or they will feel will shiver uh easily or they will feel will shiver uh easily or they will feel easily cold um compared to people who easily cold um compared to people who easily cold um compared to people who have more Brown fat and easier have more Brown fat and easier have more Brown fat and easier activation of the brown fat because activation of the brown fat because activation of the brown fat because there's probably more mitochondria in there's probably more mitochondria in there's probably more mitochondria in brown fat where if they for example have brown fat where if they for example have brown fat where if they for example have a if they're cold adapted go cunch or uh a if they're cold adapted go cunch or uh a if they're cold adapted go cunch or uh just working outside actually also makes just working outside actually also makes just working outside actually also makes your brown fat more or your boost your your brown fat more or your boost your your brown fat more or your boost your breath more that that that's amazing cuz
22:00breath more that that that's amazing cuz breath more that that that's amazing cuz last week I was it was really cold spell last week I was it was really cold spell last week I was it was really cold spell in Ireland like in the last two weeks in Ireland like in the last two weeks in Ireland like in the last two weeks the temperature's gone from the sea the temperature's gone from the sea the temperature's gone from the sea temperature's gone from 10 degrees down temperature's gone from 10 degrees down temperature's gone from 10 degrees down to 7 degrees so it's dropped 3 degrees to 7 degrees so it's dropped 3 degrees to 7 degrees so it's dropped 3 degrees in two weeks and last week I was walking in two weeks and last week I was walking in two weeks and last week I was walking with my dad and Dad's 70 and uh we were with my dad and Dad's 70 and uh we were with my dad and Dad's 70 and uh we were walking I was saying gee it's really walking I was saying gee it's really walking I was saying gee it's really cold it was about one degree and uh and cold it was about one degree and uh and cold it was about one degree and uh and he says yeah and he says uh as you get he says yeah and he says uh as you get he says yeah and he says uh as you get older you feel the cold more and like older you feel the cold more and like older you feel the cold more and like he's 30 years older than me and that's he's 30 years older than me and that's he's 30 years older than me and that's must be related to he has less brown fat must be related to he has less brown fat must be related to he has less brown fat like as you get older you said if you like as you get older you said if you like as you get older you said if you don't use it like he isn't a regular sea don't use it like he isn't a regular sea don't use it like he isn't a regular sea swimmer in summertime he does swim this swimmer in summertime he does swim this swimmer in summertime he does swim this year was his best year he swam more year was his best year he swam more year was his best year he swam more regularly but he certainly isn't a regularly but he certainly isn't a regularly but he certainly isn't a winter sea swimmer and brown fat from winter sea swimmer and brown fat from winter sea swimmer and brown fat from what I understand is unless it's a bit what I understand is unless it's a bit what I understand is unless it's a bit like muscles if you don't use them as we like muscles if you don't use them as we like muscles if you don't use them as we get older you lose them and so therefore get older you lose them and so therefore get older you lose them and so therefore your central heating system isn't as your central heating system isn't as your central heating system isn't as good as we get older whereas if someone good as we get older whereas if someone good as we get older whereas if someone does expose themselves to the cold as does expose themselves to the cold as does expose themselves to the cold as they get older they might be less they get older they might be less they get older they might be less sensitive to the heat is that or less sensitive to the heat is that or less sensitive to the heat is that or less sensitive to cold would that be true sensitive to cold would that be true sensitive to cold would that be true yeah yeah yeah definitely that would be yeah yeah yeah definitely that would be yeah yeah yeah definitely that would be true also because you will you will it's true also because you will you will it's true also because you will you will it's kind of like you said with the muscles
23:00kind of like you said with the muscles kind of like you said with the muscles if you don't use them you lose them and if you don't use them you lose them and if you don't use them you lose them and that's the same with the with the brown that's the same with the with the brown that's the same with the with the brown fat because the brown fat cells actually fat because the brown fat cells actually fat because the brown fat cells actually buildt up in a similar way as a muscle buildt up in a similar way as a muscle buildt up in a similar way as a muscle cells um the difference is that brown cells um the difference is that brown cells um the difference is that brown fat is much much easier activated H and fat is much much easier activated H and fat is much much easier activated H and the brown and muscle cells you can you the brown and muscle cells you can you the brown and muscle cells you can you can you have much more of course muscle can you have much more of course muscle can you have much more of course muscle cells and you can build them and grow cells and you can build them and grow cells and you can build them and grow them much more than you can do with the them much more than you can do with the them much more than you can do with the brown fat but the brown fat is more brown fat but the brown fat is more brown fat but the brown fat is more efficient in increasing uh your efficient in increasing uh your efficient in increasing uh your metabolism H very quickly but also very metabolism H very quickly but also very metabolism H very quickly but also very much more efficient at increasing your much more efficient at increasing your much more efficient at increasing your heat in your body but if you get with heat in your body but if you get with heat in your body but if you get with age as you said you get older you will age as you said you get older you will age as you said you get older you will probably not um you will probably not um you will probably not um you will not you will not be able to keep your not you will not be able to keep your not you will not be able to keep your your temperature up as well as as when your temperature up as well as as when your temperature up as well as as when you were younger and that is because you you were younger and that is because you you were younger and that is because you lose your muscle mass but that's also lose your muscle mass but that's also lose your muscle mass but that's also because you lose your ground fat and because you lose your ground fat and because you lose your ground fat and mass if you don't expose yourself to a
24:00mass if you don't expose yourself to a mass if you don't expose yourself to a stressor which can activate the brown stressor which can activate the brown stressor which can activate the brown fat um and also I have found out that fat um and also I have found out that fat um and also I have found out that with age we also get less temperature with age we also get less temperature with age we also get less temperature receptors in the skin or I have to receptors in the skin or I have to receptors in the skin or I have to correct myself there uh we don't get correct myself there uh we don't get correct myself there uh we don't get less of them they just get less less of them they just get less less of them they just get less sensitive with age that's that meaning sensitive with age that's that meaning sensitive with age that's that meaning that um if you go into the Cod you might that um if you go into the Cod you might that um if you go into the Cod you might experience that actually H people experience that actually H people experience that actually H people getting older they are less sensitive to getting older they are less sensitive to getting older they are less sensitive to uh cold exposure and also heat exposure uh cold exposure and also heat exposure uh cold exposure and also heat exposure they can probably sit there for longer they can probably sit there for longer they can probably sit there for longer but I have also worked a lot with the but I have also worked a lot with the but I have also worked a lot with the elderly people and they tend to H elderly people and they tend to H elderly people and they tend to H register a cold later than others would register a cold later than others would register a cold later than others would or or younger PE people would and that's or or younger PE people would and that's or or younger PE people would and that's because the cold receptors in the skin because the cold receptors in the skin because the cold receptors in the skin has with years become less sensitive and has with years become less sensitive and has with years become less sensitive and if they are more insensitive you can say if they are more insensitive you can say if they are more insensitive you can say h then the brown set will also not as h then the brown set will also not as h then the brown set will also not as well get activated as when we were
25:00well get activated as when we were well get activated as when we were younger so it might also be an age younger so it might also be an age younger so it might also be an age related thing to our our temperature related thing to our our temperature related thing to our our temperature receptors in the skin but it might also receptors in the skin but it might also receptors in the skin but it might also be because we haven't exposed ourself in be because we haven't exposed ourself in be because we haven't exposed ourself in our modern society modern lifestyle very our modern society modern lifestyle very our modern society modern lifestyle very comfortable comfortable comfortable generation temperature wise um to cold generation temperature wise um to cold generation temperature wise um to cold and also to heat so extreme temperatures and also to heat so extreme temperatures and also to heat so extreme temperatures is what keeps our metabolism up and is what keeps our metabolism up and is what keeps our metabolism up and that's not what we are doing today well that's not what we are doing today well that's not what we are doing today well it's amazing it's a bit like David it's amazing it's a bit like David it's amazing it's a bit like David Sinclair the Harvard longevity guy says Sinclair the Harvard longevity guy says Sinclair the Harvard longevity guy says about it's so important to stress our about it's so important to stress our about it's so important to stress our you know our environment to for cold and you know our environment to for cold and you know our environment to for cold and hot for longevity to extend our telr so hot for longevity to extend our telr so hot for longevity to extend our telr so that we actually live longer and I guess that we actually live longer and I guess that we actually live longer and I guess it's exactly as you're saying and and it's exactly as you're saying and and it's exactly as you're saying and and exactly those old school metaphors which exactly those old school metaphors which exactly those old school metaphors which say use it or lose it in terms of say use it or lose it in terms of say use it or lose it in terms of muscles in terms of bone density in muscles in terms of bone density in muscles in terms of bone density in terms of your mind and what you found terms of your mind and what you found terms of your mind and what you found with your research is that brown fat with your research is that brown fat with your research is that brown fat which speed UPS our metabolism and which speed UPS our metabolism and which speed UPS our metabolism and therefore helps us stay leaner it therefore helps us stay leaner it therefore helps us stay leaner it releases chemicals in our brain to make releases chemicals in our brain to make releases chemicals in our brain to make us feel good it's our Central healing us feel good it's our Central healing us feel good it's our Central healing system system and it's the same that you
26:00system system and it's the same that you system system and it's the same that you you can stti you does is everyone born you can stti you does is everyone born you can stti you does is everyone born with a certain amount of Brin fat or is with a certain amount of Brin fat or is with a certain amount of Brin fat or is do do you just kind of and then as you do do you just kind of and then as you do do you just kind of and then as you get older it disappears or do you from get older it disappears or do you from get older it disappears or do you from cold exp on is that what you're cold exp on is that what you're cold exp on is that what you're wondering a bit like you know way a bit wondering a bit like you know way a bit wondering a bit like you know way a bit like you know people go to the gym and like you know people go to the gym and like you know people go to the gym and they build big muscles can you do the they build big muscles can you do the they build big muscles can you do the same by lots of cold exposure you can same by lots of cold exposure you can same by lots of cold exposure you can build lots of brown fat around your build lots of brown fat around your build lots of brown fat around your internal or organs and your central internal or organs and your central internal or organs and your central heating system gets better and you can heating system gets better and you can heating system gets better and you can go around in a t-shirt in 0 degrees is go around in a t-shirt in 0 degrees is go around in a t-shirt in 0 degrees is um You probably haven't done research on um You probably haven't done research on um You probably haven't done research on it so I'm giving you a hypothetical it so I'm giving you a hypothetical it so I'm giving you a hypothetical question now well question now well question now well well actually um that was part of your well actually um that was part of your well actually um that was part of your questions that we researched in my in my questions that we researched in my in my questions that we researched in my in my studies for my PhD so we wanted to see studies for my PhD so we wanted to see studies for my PhD so we wanted to see um uh I wanted to explore if cold water um uh I wanted to explore if cold water um uh I wanted to explore if cold water can actually activate the brown fat in a can actually activate the brown fat in a can actually activate the brown fat in a way where we can increase the mass of way where we can increase the mass of way where we can increase the mass of brown fat so we will have a larger uh brown fat so we will have a larger uh brown fat so we will have a larger uh you can say volume of the brown fat uh you can say volume of the brown fat uh you can say volume of the brown fat uh after a winter swimming season or would after a winter swimming season or would after a winter swimming season or would the brown fat cells in itself just get the brown fat cells in itself just get the brown fat cells in itself just get more mitochondria rich and then be more
27:00more mitochondria rich and then be more more mitochondria rich and then be more efficient at activating and that efficient at activating and that efficient at activating and that measured on the temperature coming from measured on the temperature coming from measured on the temperature coming from the brown fat so I was kind of like had the brown fat so I was kind of like had the brown fat so I was kind of like had two ways of measuring this the one one two ways of measuring this the one one two ways of measuring this the one one way was to measure the mass the volume way was to measure the mass the volume way was to measure the mass the volume of it um in Winter swimmers habituated of it um in Winter swimmers habituated of it um in Winter swimmers habituated winter swimmers compared to a control winter swimmers compared to a control winter swimmers compared to a control group they were match on age and gender group they were match on age and gender group they were match on age and gender and and on Fitness level and yeah all and and on Fitness level and yeah all and and on Fitness level and yeah all sorts of things so they were pretty sorts of things so they were pretty sorts of things so they were pretty equal these two groups as as good as I I equal these two groups as as good as I I equal these two groups as as good as I I could do that um and we we actually saw could do that um and we we actually saw could do that um and we we actually saw we that the winter swimmers had more we that the winter swimmers had more we that the winter swimmers had more activation in the brown fat and they activation in the brown fat and they activation in the brown fat and they were more comfortable in the cold they were more comfortable in the cold they were more comfortable in the cold they were physically warmer than the control were physically warmer than the control were physically warmer than the control group as well and when I then looked group as well and when I then looked group as well and when I then looked into the our blood samples we could also into the our blood samples we could also into the our blood samples we could also see that not only had this group more see that not only had this group more see that not only had this group more efficient Brown fat cells and increased efficient Brown fat cells and increased efficient Brown fat cells and increased more heat in the body when activated more heat in the body when activated more heat in the body when activated they could defend the core temperature
28:00they could defend the core temperature they could defend the core temperature better but they also had a lower insulin better but they also had a lower insulin better but they also had a lower insulin levels in their levels in their levels in their blood uh at fasting levels so this was blood uh at fasting levels so this was blood uh at fasting levels so this was at rest and I measured this over at rest and I measured this over at rest and I measured this over multiple days so we just saw that they multiple days so we just saw that they multiple days so we just saw that they they have less production of insulin they have less production of insulin they have less production of insulin meaning that they are more insulin sens meaning that they are more insulin sens meaning that they are more insulin sens sensitive and they also had a better way sensitive and they also had a better way sensitive and they also had a better way of keeping their glucose balanced of keeping their glucose balanced of keeping their glucose balanced meaning that they could actually if they meaning that they could actually if they meaning that they could actually if they drink sugar they could get rid of the drink sugar they could get rid of the drink sugar they could get rid of the sugar in the bloodstream quicker than sugar in the bloodstream quicker than sugar in the bloodstream quicker than the control group could and we kind of the control group could and we kind of the control group could and we kind of we actually tested this directly had we actually tested this directly had we actually tested this directly had them drink sugar and to see how fast them drink sugar and to see how fast them drink sugar and to see how fast their metabolism is and we saw that the their metabolism is and we saw that the their metabolism is and we saw that the winter swimmers were actually faster at winter swimmers were actually faster at winter swimmers were actually faster at getting rid of the sugar in the getting rid of the sugar in the getting rid of the sugar in the bloodstream so it kind of like proves bloodstream so it kind of like proves bloodstream so it kind of like proves that they could actually you can buy that they could actually you can buy that they could actually you can buy winter swimming um only two to three winter swimming um only two to three winter swimming um only two to three times per week and in total 11 minutes times per week and in total 11 minutes times per week and in total 11 minutes in total so not at one time but divided
29:00in total so not at one time but divided in total so not at one time but divided on two to three days you can increase on two to three days you can increase on two to three days you can increase your your your metabolism so and this is like you also metabolism so and this is like you also metabolism so and this is like you also alternate with the sauna so if you go alternate with the sauna so if you go alternate with the sauna so if you go into the sauna H 57 minutes per week into the sauna H 57 minutes per week into the sauna H 57 minutes per week also divide it on two to three days so also divide it on two to three days so also divide it on two to three days so not in total but divide it on two to not in total but divide it on two to not in total but divide it on two to three days so it is so with this so so three days so it is so with this so so three days so it is so with this so so it really is both like on the the the it really is both like on the the the it really is both like on the the the cold exposure stimulates the brown fat cold exposure stimulates the brown fat cold exposure stimulates the brown fat which speeds up your metabolism it helps which speeds up your metabolism it helps which speeds up your metabolism it helps your central your heating system in a your central your heating system in a your central your heating system in a sense it keeps you kind of you know it sense it keeps you kind of you know it sense it keeps you kind of you know it tends to help lots of health markers and tends to help lots of health markers and tends to help lots of health markers and make you feel good so that's the Brown make you feel good so that's the Brown make you feel good so that's the Brown fat and the cold and then on the other fat and the cold and then on the other fat and the cold and then on the other side of your research and you said it side of your research and you said it side of your research and you said it was 11 minutes over two to three times a was 11 minutes over two to three times a was 11 minutes over two to three times a week and then in The Other Extreme it week and then in The Other Extreme it week and then in The Other Extreme it was hot you were using like you being in was hot you were using like you being in was hot you were using like you being in Denmark and danish being wonderful son Denmark and danish being wonderful son Denmark and danish being wonderful son they have an incredible Sona culture um they have an incredible Sona culture um they have an incredible Sona culture um the Sona is the other part of the the Sona is the other part of the the Sona is the other part of the equation which you found really equation which you found really equation which you found really beneficial and was that for brown fat as beneficial and was that for brown fat as beneficial and was that for brown fat as well like Sona was very good for brinf well like Sona was very good for brinf well like Sona was very good for brinf yeah so actually it's it's for it's it's yeah so actually it's it's for it's it's yeah so actually it's it's for it's it's for many things actually because what for many things actually because what for many things actually because what you what you do when you jump into the
30:00you what you do when you jump into the you what you do when you jump into the cold water is not only activating the cold water is not only activating the cold water is not only activating the brown side you're activating a lot of brown side you're activating a lot of brown side you're activating a lot of things many systems in your body but for things many systems in your body but for things many systems in your body but for increasing of the metabolism that's increasing of the metabolism that's increasing of the metabolism that's definitely what is going on but you also definitely what is going on but you also definitely what is going on but you also activate your muscle cells so we don't activate your muscle cells so we don't activate your muscle cells so we don't we we also should acknowledge that this we we also should acknowledge that this we we also should acknowledge that this is also because at some point especially is also because at some point especially is also because at some point especially if you are new you will have shivering if you are new you will have shivering if you are new you will have shivering in your muscles also when you are in your muscles also when you are in your muscles also when you are adapted even though you can't see the adapted even though you can't see the adapted even though you can't see the Shivering it's just because that the Shivering it's just because that the Shivering it's just because that the cells are just so sensitive to cold and cells are just so sensitive to cold and cells are just so sensitive to cold and very efficient at increasing your very efficient at increasing your very efficient at increasing your temperature and defending your core temperature and defending your core temperature and defending your core temperature that you don't you can say temperature that you don't you can say temperature that you don't you can say see the the Shivering but that there see the the Shivering but that there see the the Shivering but that there will be small shivering definitely but will be small shivering definitely but will be small shivering definitely but so uh so what is going on in the cold is so uh so what is going on in the cold is so uh so what is going on in the cold is actually also going on in the heat so we actually also going on in the heat so we actually also going on in the heat so we actually also know that the brown fat is actually also know that the brown fat is actually also know that the brown fat is activated in the Heat and it's a bit activated in the Heat and it's a bit activated in the Heat and it's a bit Contra inuitive um I know that but when Contra inuitive um I know that but when Contra inuitive um I know that but when you go into the Heat and your heat you go into the Heat and your heat you go into the Heat and your heat receptors or temperature receptors in receptors or temperature receptors in receptors or temperature receptors in the Skin Sense the heat that will also
31:00the Skin Sense the heat that will also the Skin Sense the heat that will also activate your brown fat well and what is activate your brown fat well and what is activate your brown fat well and what is the because I know uh in the last year the because I know uh in the last year the because I know uh in the last year where we swim in greystones down at the where we swim in greystones down at the where we swim in greystones down at the Cove a friend Steve Crosby started fad Cove a friend Steve Crosby started fad Cove a friend Steve Crosby started fad sale SAA SAA right opposite where we sale SAA SAA right opposite where we sale SAA SAA right opposite where we swim so I'd say at least twice a week we swim so I'd say at least twice a week we swim so I'd say at least twice a week we go to the sauna and it's wonderful it's go to the sauna and it's wonderful it's go to the sauna and it's wonderful it's overlooking the sea you can watch the overlooking the sea you can watch the overlooking the sea you can watch the sunrise and it's beautiful and it's sunrise and it's beautiful and it's sunrise and it's beautiful and it's usually somewhere between 85 and 100° usually somewhere between 85 and 100° usually somewhere between 85 and 100° something like that that's that's a something like that that's that's a something like that that's that's a typical SAA temperature is that what typical SAA temperature is that what typical SAA temperature is that what temperatures you used in your study was temperatures you used in your study was temperatures you used in your study was that in that it was around that yeah so that in that it was around that yeah so that in that it was around that yeah so 80 80 degre Celsius was the the the 80 80 degre Celsius was the the the 80 80 degre Celsius was the the the temperature around that um so not up to temperature around that um so not up to temperature around that um so not up to not 100 but between 80 and 90 um and in not 100 but between 80 and 90 um and in not 100 but between 80 and 90 um and in Denmark we are starting to have a Sona Denmark we are starting to have a Sona Denmark we are starting to have a Sona culture I wouldn't say that we have culture I wouldn't say that we have culture I wouldn't say that we have always had that uh but we are kind of always had that uh but we are kind of always had that uh but we are kind of like boring the the the the finished AA like boring the the the the finished AA like boring the the the the finished AA culture and combining that with the culture and combining that with the culture and combining that with the German culture so I find it very German culture so I find it very German culture so I find it very fascinating to observe the how we are fascinating to observe the how we are fascinating to observe the how we are mixing these two kind of Sona cultures
32:00mixing these two kind of Sona cultures mixing these two kind of Sona cultures and then making our own out of it I and then making our own out of it I and then making our own out of it I think it's fantastic that's also how think it's fantastic that's also how think it's fantastic that's also how they did it in in Japan for example they did it in in Japan for example they did it in in Japan for example right they caught this up from The right they caught this up from The right they caught this up from The Finnish people in in Australia actually Finnish people in in Australia actually Finnish people in in Australia actually and then they have kind of like and then they have kind of like and then they have kind of like developed their own a way of doing SAA developed their own a way of doing SAA developed their own a way of doing SAA in in Japan so so we also I think we are in in Japan so so we also I think we are in in Japan so so we also I think we are inspired by many countries but inspired by many countries but inspired by many countries but definitely the Scandinavian way of definitely the Scandinavian way of definitely the Scandinavian way of winter swimming that's we have done that winter swimming that's we have done that winter swimming that's we have done that forever in Denmark forever in Denmark forever in Denmark and I I'm happy that we can now use the and I I'm happy that we can now use the and I I'm happy that we can now use the heat as well because from a a scientist heat as well because from a a scientist heat as well because from a a scientist point of view it is healthy so point of view it is healthy so point of view it is healthy so increasing your um activating your uh increasing your um activating your uh increasing your um activating your uh heat stress syn system in your body will heat stress syn system in your body will heat stress syn system in your body will increase the heat shock proteins in your increase the heat shock proteins in your increase the heat shock proteins in your cells and this is super good because cells and this is super good because cells and this is super good because when you do that it will repair the when you do that it will repair the when you do that it will repair the cells it will repair the cells and make cells it will repair the cells and make cells it will repair the cells and make them stronger for next time and when you them stronger for next time and when you them stronger for next time and when you do that they live longer and when they do that they live longer and when they do that they live longer and when they live longer you live longer so this is live longer you live longer so this is live longer you live longer so this is also due to the hesis in the cells um
33:00also due to the hesis in the cells um also due to the hesis in the cells um hesis is the healthy kind of stress hesis is the healthy kind of stress hesis is the healthy kind of stress because when we stress our body with because when we stress our body with because when we stress our body with short time uh stress acute stress when short time uh stress acute stress when short time uh stress acute stress when we go into the cold water that is the we go into the cold water that is the we go into the cold water that is the most poent one but also when you sit in most poent one but also when you sit in most poent one but also when you sit in the SAA and you sit there for a short the SAA and you sit there for a short the SAA and you sit there for a short amount of time you will have a healthy amount of time you will have a healthy amount of time you will have a healthy increase of stress in your cells but if increase of stress in your cells but if increase of stress in your cells but if you stay there too long in the water but you stay there too long in the water but you stay there too long in the water but also in the SAA you can exhaust the also in the SAA you can exhaust the also in the SAA you can exhaust the cells and when you do that you will age cells and when you do that you will age cells and when you do that you will age the cells Before Time so it's kind of the cells Before Time so it's kind of the cells Before Time so it's kind of like finding The Sweet Spot in between like finding The Sweet Spot in between like finding The Sweet Spot in between that and it seems like uh the results that and it seems like uh the results that and it seems like uh the results that we got from uh my research we can that we got from uh my research we can that we got from uh my research we can call it the sweet spot but it's kind of call it the sweet spot but it's kind of call it the sweet spot but it's kind of like a activating the the brown fat and like a activating the the brown fat and like a activating the the brown fat and activating the cells in the body but not activating the cells in the body but not activating the cells in the body but not overdoing it so if you divide the 11 overdoing it so if you divide the 11 overdoing it so if you divide the 11 minutes out on the week and also the 57 minutes out on the week and also the 57 minutes out on the week and also the 57 minutes of heat on out on the week you minutes of heat on out on the week you minutes of heat on out on the week you can get down to one to two minutes in in
34:00can get down to one to two minutes in in can get down to one to two minutes in in the in the water at a time and also when the in the water at a time and also when the in the water at a time and also when you then alternate to the SAA you only you then alternate to the SAA you only you then alternate to the SAA you only have to stay there between 10 and 15 have to stay there between 10 and 15 have to stay there between 10 and 15 minutes and it's enough actually to get minutes and it's enough actually to get minutes and it's enough actually to get the healthy stress it's kind of like a the healthy stress it's kind of like a the healthy stress it's kind of like a good example of life like that to build good example of life like that to build good example of life like that to build resilience it's about that delicate resilience it's about that delicate resilience it's about that delicate balance of pushing yourself enough where balance of pushing yourself enough where balance of pushing yourself enough where you're still enjoying it and presence you're still enjoying it and presence you're still enjoying it and presence and not pushing yourself too much where and not pushing yourself too much where and not pushing yourself too much where you're into self flatulation or beating you're into self flatulation or beating you're into self flatulation or beating yourself up and it sounds like it's the yourself up and it sounds like it's the yourself up and it sounds like it's the same with that body or with with our same with that body or with with our same with that body or with with our bodies uh in general it's about finding bodies uh in general it's about finding bodies uh in general it's about finding that sweet spot where we're there's we that sweet spot where we're there's we that sweet spot where we're there's we can still be present and we can still can still be present and we can still can still be present and we can still enjoy it but we're not kind of passing enjoy it but we're not kind of passing enjoy it but we're not kind of passing that threshold into into doing ourselves that threshold into into doing ourselves that threshold into into doing ourselves damage and we find that we find that damage and we find that we find that damage and we find that we find that like uh when we swim in the sea and then like uh when we swim in the sea and then like uh when we swim in the sea and then go in the SAA afterwards you almost feel go in the SAA afterwards you almost feel go in the SAA afterwards you almost feel drunk like there's a slightly euphoric drunk like there's a slightly euphoric drunk like there's a slightly euphoric kind of feeling which happens when kind of feeling which happens when kind of feeling which happens when you're when you like on Saturday we did you're when you like on Saturday we did you're when you like on Saturday we did it and we were 30 minutes in the SAA 30 it and we were 30 minutes in the SAA 30 it and we were 30 minutes in the SAA 30 minutes in the SAA and then went minutes in the SAA and then went minutes in the SAA and then went straight into the sea after and there straight into the sea after and there straight into the sea after and there was like you really just it takes the was like you really just it takes the was like you really just it takes the sting out of you and you're definitely
35:00sting out of you and you're definitely sting out of you and you're definitely um a far more compliant person you wel um a far more compliant person you wel um a far more compliant person you wel come almost like you smoked a joint like come almost like you smoked a joint like come almost like you smoked a joint like there this feeling of just totally like there this feeling of just totally like there this feeling of just totally like ah nothing nothing's going to get in my ah nothing nothing's going to get in my ah nothing nothing's going to get in my way today I just feel like I am going to way today I just feel like I am going to way today I just feel like I am going to take the bait today I should be fine so take the bait today I should be fine so take the bait today I should be fine so it it tends to release those like neurop it it tends to release those like neurop it it tends to release those like neurop pinephone is that that's the cold one pinephone is that that's the cold one pinephone is that that's the cold one and I suppose with the the combination and I suppose with the the combination and I suppose with the the combination of cold and heat is there some perfect of cold and heat is there some perfect of cold and heat is there some perfect smorgus Board of hormones released in smorgus Board of hormones released in smorgus Board of hormones released in your brain that make you feel really your brain that make you feel really your brain that make you feel really good is that yeah exactly that there's good is that yeah exactly that there's good is that yeah exactly that there's the there the release of neopine and dop the there the release of neopine and dop the there the release of neopine and dop it's all like it's it's doing kind of it's all like it's it's doing kind of it's all like it's it's doing kind of like the same thing but at a different like the same thing but at a different like the same thing but at a different time and at different levels you can say time and at different levels you can say time and at different levels you can say if you go into the cold you because the if you go into the cold you because the if you go into the cold you because the cold is so potent and when you dip cold is so potent and when you dip cold is so potent and when you dip yourself your body into the cold water yourself your body into the cold water yourself your body into the cold water you will have a full activation you will have a full activation you will have a full activation immediately all over your body and immediately all over your body and immediately all over your body and everything will be alert so you will everything will be alert so you will everything will be alert so you will have this increase in norepinephrine uh have this increase in norepinephrine uh have this increase in norepinephrine uh up to 2.5 up to 5x uh above Baseline but up to 2.5 up to 5x uh above Baseline but up to 2.5 up to 5x uh above Baseline but also in dopamine you will have an
36:00also in dopamine you will have an also in dopamine you will have an increase of 2.5x immediately as soon as increase of 2.5x immediately as soon as increase of 2.5x immediately as soon as you go into the water and within minutes you go into the water and within minutes you go into the water and within minutes you will have a peak of that and that is you will have a peak of that and that is you will have a peak of that and that is like comparable to smoking cigarettes like comparable to smoking cigarettes like comparable to smoking cigarettes when comparable I think to cocaine as when comparable I think to cocaine as when comparable I think to cocaine as well but without like crashing on the well but without like crashing on the well but without like crashing on the floor uh right after because when you floor uh right after because when you floor uh right after because when you when you have this increase it will last when you have this increase it will last when you have this increase it will last for hours yeah a friend was saying about for hours yeah a friend was saying about for hours yeah a friend was saying about a study he he must have been reading a study he he must have been reading a study he he must have been reading similar research where he was saying similar research where he was saying similar research where he was saying that the cold can be the equivalent of that the cold can be the equivalent of that the cold can be the equivalent of of cocaine but it'll last longer than of cocaine but it'll last longer than of cocaine but it'll last longer than actual a cocaine hit because you'll get actual a cocaine hit because you'll get actual a cocaine hit because you'll get whatever way the dopamine levels or the whatever way the dopamine levels or the whatever way the dopamine levels or the hormone levels will sustain longer than hormone levels will sustain longer than hormone levels will sustain longer than uh cocaine that's I can't quote the uh cocaine that's I can't quote the uh cocaine that's I can't quote the research or anything but it was an research or anything but it was an research or anything but it was an anecdotal conversation on the beach with anecdotal conversation on the beach with anecdotal conversation on the beach with a friend but you know it's a it's um you a friend but you know it's a it's um you a friend but you know it's a it's um you will have the activation of these heat will have the activation of these heat will have the activation of these heat shop proteins in your cells when you go shop proteins in your cells when you go shop proteins in your cells when you go into the heat you also have an into the heat you also have an into the heat you also have an activation of these heat shop proteins
37:00activation of these heat shop proteins activation of these heat shop proteins when you go into the cold we can just when you go into the cold we can just when you go into the cold we can just call them stress proteins and they are call them stress proteins and they are call them stress proteins and they are different in the Heat and they're different in the Heat and they're different in the Heat and they're different in the cold but you will have different in the cold but you will have different in the cold but you will have kind of activation of different kinds kind of activation of different kinds kind of activation of different kinds and this will build your cells stronger and this will build your cells stronger and this will build your cells stronger and repair the cells uh the hesis that I and repair the cells uh the hesis that I and repair the cells uh the hesis that I just talked about um but when you when just talked about um but when you when just talked about um but when you when you do both things you will have you do both things you will have you do both things you will have different health benefits but also these different health benefits but also these different health benefits but also these will be comp complimentary and will be comp complimentary and will be comp complimentary and overlapping so you will have the best of overlapping so you will have the best of overlapping so you will have the best of Two Worlds if you ask me and that is why Two Worlds if you ask me and that is why Two Worlds if you ask me and that is why I think that it's it's if possible for I think that it's it's if possible for I think that it's it's if possible for people they should combine this in a way people they should combine this in a way people they should combine this in a way if not on the same day then if they can if not on the same day then if they can if not on the same day then if they can do it on separate days and during the do it on separate days and during the do it on separate days and during the week that is also good enough so if week that is also good enough so if week that is also good enough so if people are not able to get their way people are not able to get their way people are not able to get their way into a SAA they can get the heat into a SAA they can get the heat into a SAA they can get the heat exposure in other ways and I could exposure in other ways and I could exposure in other ways and I could suggest just getting hot in some way it suggest just getting hot in some way it suggest just getting hot in some way it could be hot yogur that's that is also could be hot yogur that's that is also could be hot yogur that's that is also just activating your your your your heat just activating your your your your heat just activating your your your your heat receptors your temperature receptors it
38:00receptors your temperature receptors it receptors your temperature receptors it could also be a SAA blanket it could could also be a SAA blanket it could could also be a SAA blanket it could also be um infrared SAA but as long as also be um infrared SAA but as long as also be um infrared SAA but as long as you get this heat stress response going you get this heat stress response going you get this heat stress response going then you have activated your your then you have activated your your then you have activated your your metabolism and you will have these metabolism and you will have these metabolism and you will have these increase and also in in having hormones increase and also in in having hormones increase and also in in having hormones in your in your body especially if you in your in your body especially if you in your in your body especially if you go into the cold so a cold dip in the go into the cold so a cold dip in the go into the cold so a cold dip in the sea or a cold dip in a plch yeah cuz I sea or a cold dip in a plch yeah cuz I sea or a cold dip in a plch yeah cuz I remember we were with a friend in remember we were with a friend in remember we were with a friend in Iceland and we went in May and it was Iceland and we went in May and it was Iceland and we went in May and it was snowing uh in Iceland and I remember it snowing uh in Iceland and I remember it snowing uh in Iceland and I remember it was like a Friday evening and he said we was like a Friday evening and he said we was like a Friday evening and he said we we're going to go to the pool and I was we're going to go to the pool and I was we're going to go to the pool and I was like Friday evening going to the pool like Friday evening going to the pool like Friday evening going to the pool okay cool and we went to the pool and it okay cool and we went to the pool and it okay cool and we went to the pool and it was this it was like they have these was this it was like they have these was this it was like they have these warm pools and they had like a 4 degree warm pools and they had like a 4 degree warm pools and they had like a 4 degree plunge pool and a Zer degree plunge pool plunge pool and a Zer degree plunge pool plunge pool and a Zer degree plunge pool and then there was a hot sauna and then and then there was a hot sauna and then and then there was a hot sauna and then there was a hot pool and it was just there was a hot pool and it was just there was a hot pool and it was just like I'd never been to a pool where you like I'd never been to a pool where you like I'd never been to a pool where you could expose yourself to different water could expose yourself to different water could expose yourself to different water temperatures and I remember feeling like temperatures and I remember feeling like temperatures and I remember feeling like a giddy little teenager that was drunk a giddy little teenager that was drunk a giddy little teenager that was drunk for the first time just running around for the first time just running around for the first time just running around going oh this is so much fun and it was going oh this is so much fun and it was going oh this is so much fun and it was snowing outside it was like it was the snowing outside it was like it was the snowing outside it was like it was the first time I experienced how if you can first time I experienced how if you can first time I experienced how if you can put yourself through different varying
39:00put yourself through different varying put yourself through different varying temperatures your body literally is just temperatures your body literally is just temperatures your body literally is just buzzed up and you feel similar to to buzzed up and you feel similar to to buzzed up and you feel similar to to drinking alcohol or taking some other drinking alcohol or taking some other drinking alcohol or taking some other substances you can feel really euphoric substances you can feel really euphoric substances you can feel really euphoric and just really grateful and present and just really grateful and present and just really grateful and present yeah exactly and I kind of I totally yeah exactly and I kind of I totally yeah exactly and I kind of I totally envy you that that experience because I envy you that that experience because I envy you that that experience because I haven't really tried the different kind haven't really tried the different kind haven't really tried the different kind of temperatures going all yeah going of temperatures going all yeah going of temperatures going all yeah going from different pools to another Pool to from different pools to another Pool to from different pools to another Pool to another pool but I think I'm going to another pool but I think I'm going to another pool but I think I'm going to try that when I go to Iceland next year try that when I go to Iceland next year try that when I go to Iceland next year so I've been invited for a talk there so I've been invited for a talk there so I've been invited for a talk there I'm very much looking forward to that I'm very much looking forward to that I'm very much looking forward to that that sounds amazing same in Budapest that sounds amazing same in Budapest that sounds amazing same in Budapest I've uh they've obviously got the famous I've uh they've obviously got the famous I've uh they've obviously got the famous bats there and I'm I'm big into bats so bats there and I'm I'm big into bats so bats there and I'm I'm big into bats so I've traveled to lots of different I've traveled to lots of different I've traveled to lots of different places to go to bats like my wife places to go to bats like my wife places to go to bats like my wife sometimes buys gifts where we go to sometimes buys gifts where we go to sometimes buys gifts where we go to places for baths and we're in Budapest places for baths and we're in Budapest places for baths and we're in Budapest and there's full of different there's and there's full of different there's and there's full of different there's lots of old bath houses there where lots of old bath houses there where lots of old bath houses there where they've lots of different temperature they've lots of different temperature they've lots of different temperature pools again fantastic and it definitely pools again fantastic and it definitely pools again fantastic and it definitely feels and what happens on a feels and what happens on a feels and what happens on a physiological level there when you do physiological level there when you do physiological level there when you do get the hot it's it's typical dopamine get the hot it's it's typical dopamine get the hot it's it's typical dopamine goes up serotonin goes up and oxytocin
40:00goes up serotonin goes up and oxytocin goes up serotonin goes up and oxytocin are they the kind of three main hormones are they the kind of three main hormones are they the kind of three main hormones that help the body feel good is that that help the body feel good is that that help the body feel good is that what's pretty much happening on and and what's pretty much happening on and and what's pretty much happening on and and then if you do feel good it probably then if you do feel good it probably then if you do feel good it probably means that like when you do feel good means that like when you do feel good means that like when you do feel good like oxytocin being your connection like oxytocin being your connection like oxytocin being your connection hormone you're probably your your um hormone you're probably your your um hormone you're probably your your um ability to make friendships yeah well ability to make friendships yeah well ability to make friendships yeah well that will increase but also your whole that will increase but also your whole that will increase but also your whole immune system like you know when you immune system like you know when you immune system like you know when you feel good your immune system is going to feel good your immune system is going to feel good your immune system is going to be better so therefore your healing be better so therefore your healing be better so therefore your healing improves and therefore so many aspects improves and therefore so many aspects improves and therefore so many aspects of Health improve including your of Health improve including your of Health improve including your relationships I'd imagine yeah so um I relationships I'd imagine yeah so um I relationships I'd imagine yeah so um I recently discovered that when you when recently discovered that when you when recently discovered that when you when you go into code because I'm I'm about you go into code because I'm I'm about you go into code because I'm I'm about to I'm starting writing my or actually to I'm starting writing my or actually to I'm starting writing my or actually finishing my next book and one of the finishing my next book and one of the finishing my next book and one of the things that I wanted to explore more was things that I wanted to explore more was things that I wanted to explore more was what is going on in the community uh so what is going on in the community uh so what is going on in the community uh so the the connection between people when the the connection between people when the the connection between people when they go into cold and when they use the they go into cold and when they use the they go into cold and when they use the sauna is very special and you just sauna is very special and you just sauna is very special and you just talked about that so I just just took talked about that so I just just took talked about that so I just just took the opportunity now to to to tell you the opportunity now to to to tell you the opportunity now to to to tell you what I have been researching lately and
41:00what I have been researching lately and what I have been researching lately and I find something something that I find actually going on when we go into the cold what why is it that is this scener cold what why is it that is this scener cold what why is it that is this scener of going into the cold water and going an increase in serotonin in other ways as well but people don't get like a as well but people don't get like a as well but people don't get like a silly socially in in that in in that silly socially in in that in in that silly socially in in that in in that regard so I looked it up and what I regard so I looked it up and what I regard so I looked it up and what I found was that it actually activates the found was that it actually activates the found was that it actually activates the brown fed as well uh and when going into brown fed as well uh and when going into brown fed as well uh and when going into the code that activates the oxytocin so the code that activates the oxytocin so the code that activates the oxytocin so when we go into the cold water it
42:00when we go into the cold water it when we go into the cold water it activates oxytocin and that activates activates oxytocin and that activates activates oxytocin and that activates also the brown fat so you will have not also the brown fat so you will have not also the brown fat so you will have not only an increase in oxytocin but you only an increase in oxytocin but you only an increase in oxytocin but you also get warmer and as soon as you get also get warmer and as soon as you get also get warmer and as soon as you get warmer physically but also emotionally warmer physically but also emotionally warmer physically but also emotionally this will born people H and also because this will born people H and also because this will born people H and also because they have this experience together they they have this experience together they they have this experience together they survive something together right so it's survive something together right so it's survive something together right so it's not about anything else than just being not about anything else than just being not about anything else than just being humans out there so it's about what's humans out there so it's about what's humans out there so it's about what's chemically going on in the brain at at chemically going on in the brain at at chemically going on in the brain at at the same time there's an experience the same time there's an experience the same time there's an experience connecting people together about connecting people together about connecting people together about survival and if people try this extreme survival and if people try this extreme survival and if people try this extreme um you can say extreme experience um you can say extreme experience um you can say extreme experience together this will connect them and this together this will connect them and this together this will connect them and this is just an you can say a explanation is just an you can say a explanation is just an you can say a explanation what is going on in the brain what's what is going on in the brain what's what is going on in the brain what's going on in the body that will connect going on in the body that will connect going on in the body that will connect people so I think that the exavation of people so I think that the exavation of people so I think that the exavation of the brown fat and the from the oxytocin the brown fat and the from the oxytocin the brown fat and the from the oxytocin together and and with the experience of together and and with the experience of together and and with the experience of of surviving this extreme thing together
43:00of surviving this extreme thing together of surviving this extreme thing together is what connects people and explains why is what connects people and explains why is what connects people and explains why people feel so connected as soon as they people feel so connected as soon as they people feel so connected as soon as they go out winter swimming together or going go out winter swimming together or going go out winter swimming together or going to the SAA together and do both things to the SAA together and do both things to the SAA together and do both things yeah because it's been amazing we yeah because it's been amazing we yeah because it's been amazing we noticed that um like as I said we've noticed that um like as I said we've noticed that um like as I said we've been kind of doing it daily for eight been kind of doing it daily for eight been kind of doing it daily for eight years swimming the sea and during Co it years swimming the sea and during Co it years swimming the sea and during Co it kind of almost like it took just such a kind of almost like it took just such a kind of almost like it took just such a surge because obviously we were all surge because obviously we were all surge because obviously we were all separated and socially isolated in many separated and socially isolated in many separated and socially isolated in many degrees but there was and people were degrees but there was and people were degrees but there was and people were looking for connection and it seemed looking for connection and it seemed looking for connection and it seemed like we just noticed in our the town like we just noticed in our the town like we just noticed in our the town where we live and in greystones there where we live and in greystones there where we live and in greystones there was a massive surge in people swimming was a massive surge in people swimming was a massive surge in people swimming in the sea like it's it's over the last in the sea like it's it's over the last in the sea like it's it's over the last couple of years it's really like it's couple of years it's really like it's couple of years it's really like it's it's become from where it was a fringe it's become from where it was a fringe it's become from where it was a fringe thing to now it's normal like people thing to now it's normal like people thing to now it's normal like people people are swimming all day long like people are swimming all day long like people are swimming all day long like anytime you go past the beach there anytime you go past the beach there anytime you go past the beach there there you're bound to see a number of there you're bound to see a number of there you're bound to see a number of people swimming and groups of people people swimming and groups of people people swimming and groups of people swimming and we've certainly found in swimming and we've certainly found in swimming and we've certainly found in our own experience that um just the our own experience that um just the our own experience that um just the friendships that are forged like you friendships that are forged like you friendships that are forged like you don't typically even you don't really don't typically even you don't really don't typically even you don't really know the people like we found that we know the people like we found that we know the people like we found that we didn't really know the people we were didn't really know the people we were didn't really know the people we were swimming with you know we obviously have swimming with you know we obviously have swimming with you know we obviously have over the years but when we first Ed over the years but when we first Ed over the years but when we first Ed swimming together we didn't really know
44:00swimming together we didn't really know swimming together we didn't really know what they did or did they have families what they did or did they have families what they did or did they have families or where they lived or any of these or where they lived or any of these or where they lived or any of these things but you forged these like you things but you forged these like you things but you forged these like you almost like fused these friendships almost like fused these friendships almost like fused these friendships because as you said your brain is because as you said your brain is because as you said your brain is flushed with all these chemicals and flushed with all these chemicals and flushed with all these chemicals and hormones you feel incredible and these hormones you feel incredible and these hormones you feel incredible and these connections just get formed where you connections just get formed where you connections just get formed where you feel really familiar you feel very close feel really familiar you feel very close feel really familiar you feel very close and you survived I think what you said and you survived I think what you said and you survived I think what you said there was really spot on you survived there was really spot on you survived there was really spot on you survived this kind of stressful situation this kind of stressful situation this kind of stressful situation together so you immediately have this together so you immediately have this together so you immediately have this shared experience with which to connect shared experience with which to connect shared experience with which to connect over over over exactly I think also if you if we look exactly I think also if you if we look exactly I think also if you if we look at the TV I think there's been a lot of at the TV I think there's been a lot of at the TV I think there's been a lot of like TV programs so people go into like like TV programs so people go into like like TV programs so people go into like extreme things and try all sorts of uh extreme things and try all sorts of uh extreme things and try all sorts of uh yeah extreme experiences together I kind yeah extreme experiences together I kind yeah extreme experiences together I kind of like noticed that that also bonds of like noticed that that also bonds of like noticed that that also bonds people and they become friends for many people and they become friends for many people and they become friends for many years or maybe always afterwards and it years or maybe always afterwards and it years or maybe always afterwards and it goes beyond the program afterwards goes beyond the program afterwards goes beyond the program afterwards because they had this very special because they had this very special because they had this very special experience together so the survival experience together so the survival experience together so the survival thing is just connects us as humans and thing is just connects us as humans and thing is just connects us as humans and I think that is also Al what happens I think that is also Al what happens I think that is also Al what happens when we go into the cold water because
45:00when we go into the cold water because when we go into the cold water because even though we know that we are safe even though we know that we are safe even though we know that we are safe doing it the body reacts as if we are doing it the body reacts as if we are doing it the body reacts as if we are not so we immediately connect to the not so we immediately connect to the not so we immediately connect to the people that kind of was there witnessing people that kind of was there witnessing people that kind of was there witnessing that we actually survived survival yeah that we actually survived survival yeah that we actually survived survival yeah yeah it's amazing cuz because H like yeah it's amazing cuz because H like yeah it's amazing cuz because H like every morning I go down and most of the every morning I go down and most of the every morning I go down and most of the times I like I'd say nine times out of times I like I'd say nine times out of times I like I'd say nine times out of 10 I don't really feel like it you know 10 I don't really feel like it you know 10 I don't really feel like it you know it's like I don't I'm not looking it's like I don't I'm not looking it's like I don't I'm not looking forward to you know it's cold it doesn't forward to you know it's cold it doesn't forward to you know it's cold it doesn't feel natural and then the same people we feel natural and then the same people we feel natural and then the same people we get in every day and you come out as if get in every day and you come out as if get in every day and you come out as if it's a complete surprise you're like oh it's a complete surprise you're like oh it's a complete surprise you're like oh my god it feels incredible it's like my god it feels incredible it's like my god it feels incredible it's like well you did this yesterday and you did well you did this yesterday and you did well you did this yesterday and you did it the day before and you know that's it the day before and you know that's it the day before and you know that's going to happen like why do you always going to happen like why do you always going to happen like why do you always have this ridiculous kind of feeling of have this ridiculous kind of feeling of have this ridiculous kind of feeling of euphoria and it's a shock and it's a euphoria and it's a shock and it's a euphoria and it's a shock and it's a surprise and I guess it is this survival surprise and I guess it is this survival surprise and I guess it is this survival thing something that you just you can't thing something that you just you can't thing something that you just you can't wrap your hand head around until it wrap your hand head around until it wrap your hand head around until it actually happens you know it just and actually happens you know it just and actually happens you know it just and similarly in the SAA I've noticed that similarly in the SAA I've noticed that similarly in the SAA I've noticed that the sa it's a reasonably small space but the sa it's a reasonably small space but the sa it's a reasonably small space but when we were growing up you used to go when we were growing up you used to go when we were growing up you used to go to the pub and you'd all sit in like to the pub and you'd all sit in like to the pub and you'd all sit in like kind of a snug or a little area together kind of a snug or a little area together kind of a snug or a little area together and you'd all chat to'd be great buzz and you'd all chat to'd be great buzz and you'd all chat to'd be great buzz and excitement and the sauna is this and excitement and the sauna is this and excitement and the sauna is this lovely kind of almost perfectly sized
46:00lovely kind of almost perfectly sized lovely kind of almost perfectly sized space that it's intimate but there's space that it's intimate but there's space that it's intimate but there's enough room that you're not on top of enough room that you're not on top of enough room that you're not on top of each other that you can have great each other that you can have great each other that you can have great conversations and it's often like you're conversations and it's often like you're conversations and it's often like you're in the sauna with different groups of in the sauna with different groups of in the sauna with different groups of people so you you you tend to chat and people so you you you tend to chat and people so you you you tend to chat and have these awkward conversations that have these awkward conversations that have these awkward conversations that can lead into really nice like more can lead into really nice like more can lead into really nice like more intimate conversations and it's a loving intimate conversations and it's a loving intimate conversations and it's a loving it it's like going to the pub a it it's like going to the pub a it it's like going to the pub a different version of going to the pub different version of going to the pub different version of going to the pub it's a different version absolutely I it's a different version absolutely I it's a different version absolutely I think that it's not it's not only think that it's not it's not only think that it's not it's not only connecting um I think that exactly what connecting um I think that exactly what connecting um I think that exactly what you said it's it's connecting people in you said it's it's connecting people in you said it's it's connecting people in the sauna and you start this awkward the sauna and you start this awkward the sauna and you start this awkward sometimes conversations and sometimes sometimes conversations and sometimes sometimes conversations and sometimes it's just very fluently and very natural it's just very fluently and very natural it's just very fluently and very natural and it's just about stuff that everybody and it's just about stuff that everybody and it's just about stuff that everybody knows it's just a place where people can knows it's just a place where people can knows it's just a place where people can just be themselves be humans H I don't just be themselves be humans H I don't just be themselves be humans H I don't know if they can just be themselves they know if they can just be themselves they know if they can just be themselves they can just be a version of themselves that can just be a version of themselves that can just be a version of themselves that they want to be and it's just being they want to be and it's just being they want to be and it's just being human but I also think that the human but I also think that the human but I also think that the connection goes inwards so it's not only connection goes inwards so it's not only connection goes inwards so it's not only a connection going outward to other a connection going outward to other a connection going outward to other people I think that sitting there also
47:00people I think that sitting there also people I think that sitting there also just having a moment for yourself is just having a moment for yourself is just having a moment for yourself is also a way of like be praise life and also a way of like be praise life and also a way of like be praise life and just being very grateful that you are just being very grateful that you are just being very grateful that you are there that is what I sometimes there that is what I sometimes there that is what I sometimes experience when I sit there sometime I experience when I sit there sometime I experience when I sit there sometime I just want to talk sometimes I just want just want to talk sometimes I just want just want to talk sometimes I just want to sit there and just reflect a bit and to sit there and just reflect a bit and to sit there and just reflect a bit and it also increases my connection with it also increases my connection with it also increases my connection with myself so it's not only a love towards myself so it's not only a love towards myself so it's not only a love towards other people and and going outwards I other people and and going outwards I other people and and going outwards I think it increases my uh love for myself think it increases my uh love for myself think it increases my uh love for myself um and being grateful grateful for you um and being grateful grateful for you um and being grateful grateful for you you can say your life and the people you can say your life and the people you can say your life and the people around you but sitting there in the SAA around you but sitting there in the SAA around you but sitting there in the SAA I think it can definitely connect to I think it can definitely connect to I think it can definitely connect to other people but it can also connect to other people but it can also connect to other people but it can also connect to yourself that's beautiful I really yourself that's beautiful I really yourself that's beautiful I really really like that um and have you found really like that um and have you found really like that um and have you found over the last couple years that there's over the last couple years that there's over the last couple years that there's a massive rise in terms of pockets of a massive rise in terms of pockets of a massive rise in terms of pockets of swimmers and communities and do you see swimmers and communities and do you see swimmers and communities and do you see like in writing the book do you see that like in writing the book do you see that like in writing the book do you see that there's like it it's not a a a it it's there's like it it's not a a a it it's there's like it it's not a a a it it's very much a community based that there's very much a community based that there's very much a community based that there's a group of people swim together and have
48:00a group of people swim together and have a group of people swim together and have you seen that in your research that it's you seen that in your research that it's you seen that in your research that it's it's usually a social activity and it's usually a social activity and it's usually a social activity and groups and and On The Rise because groups and and On The Rise because groups and and On The Rise because social accountability is so important social accountability is so important social accountability is so important because on your own it's hard to go because on your own it's hard to go because on your own it's hard to go embrace the cold but when you do it embrace the cold but when you do it embrace the cold but when you do it together it suddenly becomes achievable together it suddenly becomes achievable together it suddenly becomes achievable and seems fun it's like come on let's do and seems fun it's like come on let's do and seems fun it's like come on let's do it together yeah you know let's help it together yeah you know let's help it together yeah you know let's help each other do it because on your own each other do it because on your own each other do it because on your own it's like I don't want to do it it's it's like I don't want to do it it's it's like I don't want to do it it's cold I'm not doing it you know that way cold I'm not doing it you know that way cold I'm not doing it you know that way yeah exactly so if we just go back eight yeah exactly so if we just go back eight yeah exactly so if we just go back eight years because that's where I started years because that's where I started years because that's where I started this research I needed to find out why this research I needed to find out why this research I needed to find out why do people do this together so that's do people do this together so that's do people do this together so that's kind of like why the question arised kind of like why the question arised kind of like why the question arised around what is actually connecting around what is actually connecting around what is actually connecting people in this and then I didn't really people in this and then I didn't really people in this and then I didn't really understand it until maybe the last year understand it until maybe the last year understand it until maybe the last year or so so um but doing this together is or so so um but doing this together is or so so um but doing this together is definitely a reason why people go also definitely a reason why people go also definitely a reason why people go also so as you said you you kind of don't so as you said you you kind of don't so as you said you you kind of don't want to go if you go alone it's also not want to go if you go alone it's also not want to go if you go alone it's also not safe I always say that people should go safe I always say that people should go safe I always say that people should go together because it something could together because it something could together because it something could happen and you can get DIY from going happen and you can get DIY from going happen and you can get DIY from going into the water because it decreases your
49:00into the water because it decreases your into the water because it decreases your blood flow to the brain and that makes blood flow to the brain and that makes blood flow to the brain and that makes you a bit confused and maybe also dissy you a bit confused and maybe also dissy you a bit confused and maybe also dissy so you could faint so going together is so you could faint so going together is so you could faint so going together is also a safety thing but it's also also a safety thing but it's also also a safety thing but it's also because it actually motivates you to go because it actually motivates you to go because it actually motivates you to go it's kind of like if if I promise this it's kind of like if if I promise this it's kind of like if if I promise this person that we will go to this very person that we will go to this very person that we will go to this very extreme thing and I bail out then I am extreme thing and I bail out then I am extreme thing and I bail out then I am I'm destroying this very very good thing I'm destroying this very very good thing I'm destroying this very very good thing right so you kind of like have to have a right so you kind of like have to have a right so you kind of like have to have a swim body and that is also what I put in swim body and that is also what I put in swim body and that is also what I put in the book why is it good H to keep this the book why is it good H to keep this the book why is it good H to keep this habit and the Habit will be better kept habit and the Habit will be better kept habit and the Habit will be better kept if you have swim buddies so maybe just if you have swim buddies so maybe just if you have swim buddies so maybe just one or two and then you just hook up one or two and then you just hook up one or two and then you just hook up with a club if you can sign yourself up with a club if you can sign yourself up with a club if you can sign yourself up could take years to get into a club could take years to get into a club could take years to get into a club right but if you can do that that is not right but if you can do that that is not right but if you can do that that is not only good because you get to know to only good because you get to know to only good because you get to know to people you get to know people but you people you get to know people but you people you get to know people but you also have this connection with people also have this connection with people also have this connection with people which will decrease loneliness and one which will decrease loneliness and one which will decrease loneliness and one of the things that I write about in the of the things that I write about in the of the things that I write about in the book is also why loneliness is a big book is also why loneliness is a big book is also why loneliness is a big killer in this world so we know that killer in this world so we know that killer in this world so we know that when people lose their um their wife or
50:00when people lose their um their wife or when people lose their um their wife or husband late in life there is a high husband late in life there is a high husband late in life there is a high risk actually of uh dying shortly after risk actually of uh dying shortly after risk actually of uh dying shortly after and that is because people get very and that is because people get very and that is because people get very lonely so it's not it's of course not lonely so it's not it's of course not lonely so it's not it's of course not only when you are late in life but it's only when you are late in life but it's only when you are late in life but it's also just generally that when you lose also just generally that when you lose also just generally that when you lose someone or you don't have a very big someone or you don't have a very big someone or you don't have a very big social uh group around you you don't social uh group around you you don't social uh group around you you don't have much family even maybe you don't have much family even maybe you don't have much family even maybe you don't feel that you have many friends or the feel that you have many friends or the feel that you have many friends or the friends you have you don't feel friends you have you don't feel friends you have you don't feel connected to then going into a a a connected to then going into a a a connected to then going into a a a social you can call it a sport or social you can call it a sport or social you can call it a sport or activity but being um as winter swimmer activity but being um as winter swimmer activity but being um as winter swimmer cold plunger and having this community cold plunger and having this community cold plunger and having this community would definitely give you that in some would definitely give you that in some would definitely give you that in some sort of way maybe not the first time you sort of way maybe not the first time you sort of way maybe not the first time you come but if you go a few times you will come but if you go a few times you will come but if you go a few times you will immediately not immediately but in a few immediately not immediately but in a few immediately not immediately but in a few times when you see people there you will times when you see people there you will times when you see people there you will connect with them and then this will connect with them and then this will connect with them and then this will start to grow and these communities start to grow and these communities start to grow and these communities would just pop up not not always in a would just pop up not not always in a would just pop up not not always in a club but just on the beach or just uh
51:00club but just on the beach or just uh club but just on the beach or just uh yeah in in in where you yeah wherever yeah in in in where you yeah wherever yeah in in in where you yeah wherever you you go and take your plant yeah ours you you go and take your plant yeah ours you you go and take your plant yeah ours is certainly not a club it's not a is certainly not a club it's not a is certainly not a club it's not a formal Club but it's very much a formal Club but it's very much a formal Club but it's very much a community you know there's and every community you know there's and every community you know there's and every Sunrise every day at the Cove um and you Sunrise every day at the Cove um and you Sunrise every day at the Cove um and you know we'll celebrate each other's know we'll celebrate each other's know we'll celebrate each other's birthdays and we'll celebrate tomorrow birthdays and we'll celebrate tomorrow birthdays and we'll celebrate tomorrow is winter solstice yeah tomor and then is winter solstice yeah tomor and then is winter solstice yeah tomor and then we're singing carols in the 24th yeah no we're singing carols in the 24th yeah no we're singing carols in the 24th yeah no there's lots of crazy things emerge and there's lots of crazy things emerge and there's lots of crazy things emerge and it's lovely and really Fant really it's lovely and really Fant really it's lovely and really Fant really really is and and what about for anyone really is and and what about for anyone really is and and what about for anyone who's listening here and goes that's who's listening here and goes that's who's listening here and goes that's great for all you people that live by great for all you people that live by great for all you people that live by the Sea looky you guys you can go do it the Sea looky you guys you can go do it the Sea looky you guys you can go do it and you you can swim in the cold water and you you can swim in the cold water and you you can swim in the cold water but what about people who kind of go but what about people who kind of go but what about people who kind of go well I live in the middle of the country well I live in the middle of the country well I live in the middle of the country and I'm nowhere near the sea and there's and I'm nowhere near the sea and there's and I'm nowhere near the sea and there's no lakes and there's no Rivers but this no lakes and there's no Rivers but this no lakes and there's no Rivers but this sounds interesting I'd love a bit of sounds interesting I'd love a bit of sounds interesting I'd love a bit of that brown fat stuff and I'd love a bit that brown fat stuff and I'd love a bit that brown fat stuff and I'd love a bit of those oxos and norepinephrin and of those oxos and norepinephrin and of those oxos and norepinephrin and those things that make me feel good what those things that make me feel good what those things that make me feel good what can I do do I just do I have to fill the can I do do I just do I have to fill the can I do do I just do I have to fill the bath full of ice and jump in that can I bath full of ice and jump in that can I bath full of ice and jump in that can I have a cold shower what's the story have a cold shower what's the story have a cold shower what's the story there I've seen friends with chest there I've seen friends with chest there I've seen friends with chest freezers that they open up the chest freezers that they open up the chest freezers that they open up the chest freezers and they get in little bit ex freezers and they get in little bit ex freezers and they get in little bit ex that's pretty that's definitely need an that's pretty that's definitely need an that's pretty that's definitely need an accountability booty for that that accountability booty for that that accountability booty for that that wouldn't be when you'd want to get up to wouldn't be when you'd want to get up to wouldn't be when you'd want to get up to a cold December morning and I'm just
52:00a cold December morning and I'm just a cold December morning and I'm just going to go get in the freezer love hang going to go get in the freezer love hang going to go get in the freezer love hang on no well I think it's a good question on no well I think it's a good question on no well I think it's a good question and people do ask me that a lot and I and people do ask me that a lot and I and people do ask me that a lot and I think that if you don't have the sea and think that if you don't have the sea and think that if you don't have the sea and you don't have a lake or open water and you don't have a lake or open water and you don't have a lake or open water and somehow you can find the cold experience somehow you can find the cold experience somehow you can find the cold experience in other ways uh just like I mentioned in other ways uh just like I mentioned in other ways uh just like I mentioned with the with the heat it's about with the with the heat it's about with the with the heat it's about getting it's about getting these extreme getting it's about getting these extreme getting it's about getting these extreme temperatures in some way of course the temperatures in some way of course the temperatures in some way of course the protocol for that is going to be protocol for that is going to be protocol for that is going to be different because people are different different because people are different different because people are different uh by different body composition uh by different body composition uh by different body composition different ages and different also men different ages and different also men different ages and different also men and women that's it's very different how and women that's it's very different how and women that's it's very different how much you can cold dip but it's also much you can cold dip but it's also much you can cold dip but it's also different if you want to go into a cold different if you want to go into a cold different if you want to go into a cold shower but you can definitely do that shower but you can definitely do that shower but you can definitely do that and also get this increase in in the and also get this increase in in the and also get this increase in in the neurop nephrine by going into a cold neurop nephrine by going into a cold neurop nephrine by going into a cold shower so you will get energy you will shower so you will get energy you will shower so you will get energy you will get the drive and it's very good to take get the drive and it's very good to take get the drive and it's very good to take a cold showers for get that immediately a cold showers for get that immediately a cold showers for get that immediately like fear of the cold way but you don't like fear of the cold way but you don't like fear of the cold way but you don't get cold adapted like going into
53:00get cold adapted like going into get cold adapted like going into submerge yourself in in cold water up to submerge yourself in in cold water up to submerge yourself in in cold water up to the neck so it's going of be it's it's the neck so it's going of be it's it's the neck so it's going of be it's it's two different ways of using the cold the two different ways of using the cold the two different ways of using the cold the cold shower compared to um cold cold shower compared to um cold cold shower compared to um cold immersion but both ways will activate immersion but both ways will activate immersion but both ways will activate the brown fat so that is very important the brown fat so that is very important the brown fat so that is very important to say so if you just want to activate to say so if you just want to activate to say so if you just want to activate the brown fat cold showers are great but the brown fat cold showers are great but the brown fat cold showers are great but you'll get more activation if you go you'll get more activation if you go you'll get more activation if you go into the cod cod imersion in into a top into the cod cod imersion in into a top into the cod cod imersion in into a top so tops just mentioned that you can use so tops just mentioned that you can use so tops just mentioned that you can use a top you can use an old freezer just to a top you can use an old freezer just to a top you can use an old freezer just to be aware that don't electrocute your be aware that don't electrocute your be aware that don't electrocute your yourself and but you can also buy these yourself and but you can also buy these yourself and but you can also buy these very fancy H tops that that are arising very fancy H tops that that are arising very fancy H tops that that are arising everywhere H you can buy these okay what everywhere H you can buy these okay what everywhere H you can buy these okay what what are the last kind of things which what are the last kind of things which what are the last kind of things which I'd love to talk to you about and this I'd love to talk to you about and this I'd love to talk to you about and this was okay so we talked about neurop was okay so we talked about neurop was okay so we talked about neurop Perrine a new word which I love and I Perrine a new word which I love and I Perrine a new word which I love and I feel really smart when I say it we've feel really smart when I say it we've feel really smart when I say it we've talked about serotone and we've talked talked about serotone and we've talked talked about serotone and we've talked about o oxos and dopamine so four about o oxos and dopamine so four about o oxos and dopamine so four hormones that make you feel really good hormones that make you feel really good hormones that make you feel really good it's great I feel really smart being it's great I feel really smart being it's great I feel really smart being able to say them all and I'm just able to say them all and I'm just able to say them all and I'm just thinking that that swimming the scene a thinking that that swimming the scene a thinking that that swimming the scene a daily basis it releases it releases most daily basis it releases it releases most daily basis it releases it releases most of these hormones to some capacity and
54:00of these hormones to some capacity and of these hormones to some capacity and as you said it like to some degree it as you said it like to some degree it as you said it like to some degree it releases the equivalent of a cocaine hit releases the equivalent of a cocaine hit releases the equivalent of a cocaine hit in terms of feel good hormones and it'll in terms of feel good hormones and it'll in terms of feel good hormones and it'll sustain longer and my question is I sustain longer and my question is I sustain longer and my question is I wonder what consistently like cold wonder what consistently like cold wonder what consistently like cold exposure whatever the consistency I exposure whatever the consistency I exposure whatever the consistency I don't know necessarily the exact dosage don't know necessarily the exact dosage don't know necessarily the exact dosage but swimming the sea on a regular basis but swimming the sea on a regular basis but swimming the sea on a regular basis and exposing yourself to the cold will and exposing yourself to the cold will and exposing yourself to the cold will it expand your capacity for happiness it expand your capacity for happiness it expand your capacity for happiness because you're consistently your body is because you're consistently your body is because you're consistently your body is releasing these hormones at quite high releasing these hormones at quite high releasing these hormones at quite high levels this is not something that has levels this is not something that has levels this is not something that has been researched or anything but I would been researched or anything but I would been researched or anything but I would say that H we know that people do get say that H we know that people do get say that H we know that people do get happier and do feel better H also happier and do feel better H also happier and do feel better H also because of Serotonin and which stands because of Serotonin and which stands because of Serotonin and which stands for the mental balance H and we when we for the mental balance H and we when we for the mental balance H and we when we have that on a regular basis activated have that on a regular basis activated have that on a regular basis activated and released in our body we do feel and released in our body we do feel and released in our body we do feel happier for this amount of time and also happier for this amount of time and also happier for this amount of time and also if you didn't take an average of that if you didn't take an average of that if you didn't take an average of that then people would say I feel great when then people would say I feel great when then people would say I feel great when I do the coprun and I go into the Z I I do the coprun and I go into the Z I I do the coprun and I go into the Z I feel great in this community so yeah I feel great in this community so yeah I feel great in this community so yeah I do think that you you kind of like shift
55:00do think that you you kind of like shift do think that you you kind of like shift the Baseline for happiness when you go the Baseline for happiness when you go the Baseline for happiness when you go out and on a regular basis so two to out and on a regular basis so two to out and on a regular basis so two to three times a week I think that is like three times a week I think that is like three times a week I think that is like very doable for people um or just at very doable for people um or just at very doable for people um or just at least one time per week so it doesn't least one time per week so it doesn't least one time per week so it doesn't have to be two or three times if you are have to be two or three times if you are have to be two or three times if you are not able to go but I think as soon as not able to go but I think as soon as not able to go but I think as soon as you can just go one times a week I think you can just go one times a week I think you can just go one times a week I think it would definitely you can say increase it would definitely you can say increase it would definitely you can say increase your bar for for happiness I think it's your bar for for happiness I think it's your bar for for happiness I think it's amazing because I think everyone kind of amazing because I think everyone kind of amazing because I think everyone kind of wants to feel better very I haven't met wants to feel better very I haven't met wants to feel better very I haven't met anyone that doesn't really want to yet anyone that doesn't really want to yet anyone that doesn't really want to yet but maybe there are people out there but but maybe there are people out there but but maybe there are people out there but like the fact that these simple things like the fact that these simple things like the fact that these simple things one that Cur I'm curious is that often one that Cur I'm curious is that often one that Cur I'm curious is that often I'll get a feeling of gratitude like I'll get a feeling of gratitude like I'll get a feeling of gratitude like that swimming in cold water is like that swimming in cold water is like that swimming in cold water is like swimming in bathing in gratitude and swimming in bathing in gratitude and swimming in bathing in gratitude and I'll come out and I'll suddenly feel wow I'll come out and I'll suddenly feel wow I'll come out and I'll suddenly feel wow and maybe I'm grateful because I've and maybe I'm grateful because I've and maybe I'm grateful because I've survived a stressful situation that it's survived a stressful situation that it's survived a stressful situation that it's a natural biological response and I can a natural biological response and I can a natural biological response and I can you know logically understand that but you know logically understand that but you know logically understand that but what's actually happening in terms of what's actually happening in terms of what's actually happening in terms of the body's feeling of Greater gratitude the body's feeling of Greater gratitude the body's feeling of Greater gratitude is it largely due to surviving the cold is it largely due to surviving the cold is it largely due to surviving the cold water or is there any other actually
56:00water or is there any other actually water or is there any other actually Stephen it's neurop nephrine it's it's Stephen it's neurop nephrine it's it's Stephen it's neurop nephrine it's it's dopamine it's serotonin and it's oxos dopamine it's serotonin and it's oxos dopamine it's serotonin and it's oxos I'm really joking smart I think it's a I'm really joking smart I think it's a I'm really joking smart I think it's a really good question and I think that um really good question and I think that um really good question and I think that um we can maybe go back to the to also the we can maybe go back to the to also the we can maybe go back to the to also the the talk about the sitting in the saer the talk about the sitting in the saer the talk about the sitting in the saer and feeling very grateful and and and I and feeling very grateful and and and I and feeling very grateful and and and I think that the Gratitude thing actually think that the Gratitude thing actually think that the Gratitude thing actually comes from the release of oxytocin in in comes from the release of oxytocin in in comes from the release of oxytocin in in the body and in the brain because that the body and in the brain because that the body and in the brain because that is the connection that you get with is the connection that you get with is the connection that you get with yourself with others and also when you yourself with others and also when you yourself with others and also when you do that when you have this increase you do that when you have this increase you do that when you have this increase you will feel more connected also to life will feel more connected also to life will feel more connected also to life you will reflect in a way where you feel you will reflect in a way where you feel you will reflect in a way where you feel Greatful so I think it's actually Greatful so I think it's actually Greatful so I think it's actually because of oxytocin but you have so many because of oxytocin but you have so many because of oxytocin but you have so many hormones and so many neuro brain hormones and so many neuro brain hormones and so many neuro brain chemicals going on so you will have that chemicals going on so you will have that chemicals going on so you will have that also because of of the other brain also because of of the other brain also because of of the other brain chemicals but oxytocin is probably the chemicals but oxytocin is probably the chemicals but oxytocin is probably the main factor for this and that's the one main factor for this and that's the one main factor for this and that's the one that's released during sex that makes that's released during sex that makes that's released during sex that makes you kind of feel that connection with a you kind of feel that connection with a you kind of feel that connection with a partner if you're having sex so it's the partner if you're having sex so it's the partner if you're having sex so it's the same kind of maybe it's the Gratitude or same kind of maybe it's the Gratitude or same kind of maybe it's the Gratitude or the some kind of deeper Divine aspect to
57:00the some kind of deeper Divine aspect to the some kind of deeper Divine aspect to it yeah afterwards yeah yeah in some it yeah afterwards yeah yeah in some it yeah afterwards yeah yeah in some circumstances I'm not said in all circumstances I'm not said in all circumstances I'm not said in all circumstances circumstances circumstances but uh this has been great it really but uh this has been great it really but uh this has been great it really goes and I know I know you've like as goes and I know I know you've like as goes and I know I know you've like as you said safety is so important in terms you said safety is so important in terms you said safety is so important in terms of um cold exposure and heat exposure of um cold exposure and heat exposure of um cold exposure and heat exposure and all this and I know like your book and all this and I know like your book and all this and I know like your book is one resource which is wonderful and is one resource which is wonderful and is one resource which is wonderful and it's in 13 languages and it's called it's in 13 languages and it's called it's in 13 languages and it's called Winter s it's called winter swimming way Winter s it's called winter swimming way Winter s it's called winter swimming way towards a healthier happier life it's it towards a healthier happier life it's it towards a healthier happier life it's it is and it's beautiful it really is the is and it's beautiful it really is the is and it's beautiful it really is the photos are wonderful and I know you've photos are wonderful and I know you've photos are wonderful and I know you've also kind of taken it to the next level also kind of taken it to the next level also kind of taken it to the next level and gone okay well if people can't find and gone okay well if people can't find and gone okay well if people can't find the book there's actually a course to the book there's actually a course to the book there's actually a course to hold their hand and actually make sure hold their hand and actually make sure hold their hand and actually make sure they're doing it in a safe way so that they're doing it in a safe way so that they're doing it in a safe way so that no one is getting HT hurt or doing it no one is getting HT hurt or doing it no one is getting HT hurt or doing it wrong could you tell us a little bit wrong could you tell us a little bit wrong could you tell us a little bit about that yeah so um I have um started about that yeah so um I have um started about that yeah so um I have um started a The subber Institute so I wanted to do a The subber Institute so I wanted to do a The subber Institute so I wanted to do a school an online school for people a school an online school for people a school an online school for people because I was asked by so many people because I was asked by so many people because I was asked by so many people how to do this uh in a healthy way and how to do this uh in a healthy way and how to do this uh in a healthy way and also to do it in a safe way at first I also to do it in a safe way at first I also to do it in a safe way at first I was like well isn't it really obvious
58:00was like well isn't it really obvious was like well isn't it really obvious but I kind of like both see now on but I kind of like both see now on but I kind of like both see now on social media that it is not really that social media that it is not really that social media that it is not really that easy to do and people maybe don't know easy to do and people maybe don't know easy to do and people maybe don't know how to do it and that is why I wanted to how to do it and that is why I wanted to how to do it and that is why I wanted to do this course where I teach people how do this course where I teach people how do this course where I teach people how to use cold and heat and also functional to use cold and heat and also functional to use cold and heat and also functional breathing because breathing is breathing because breathing is breathing because breathing is definitely a big part of all this and definitely a big part of all this and definitely a big part of all this and big part of my research how to breathe big part of my research how to breathe big part of my research how to breathe during stress so I want to teach people during stress so I want to teach people during stress so I want to teach people how to stress stress up to stress down how to stress stress up to stress down how to stress stress up to stress down uh in this health Journey that I have uh in this health Journey that I have uh in this health Journey that I have made a course for and it's online and it made a course for and it's online and it made a course for and it's online and it will be ready in January end of January will be ready in January end of January will be ready in January end of January if you go to subber institute.com you if you go to subber institute.com you if you go to subber institute.com you will find the thermalis Cure and it's a will find the thermalis Cure and it's a will find the thermalis Cure and it's a three-week course and uh actually maybe three-week course and uh actually maybe three-week course and uh actually maybe we should give your audience a a we should give your audience a a we should give your audience a a discount actually for those sure yes discount actually for those sure yes discount actually for those sure yes yeah yeah so you can have maybe yeah yeah so you can have maybe yeah yeah so you can have maybe 10% uh and uh I don't know what the Cod 10% uh and uh I don't know what the Cod 10% uh and uh I don't know what the Cod should be call it the happy pair just should be call it the happy pair just should be call it the happy pair just happy pair exactly straightforward 10% happy pair exactly straightforward 10% happy pair exactly straightforward 10% if you want to go and have a safety
59:00if you want to go and have a safety if you want to go and have a safety course and also a lot of introduction course and also a lot of introduction course and also a lot of introduction into what happens in your body and how into what happens in your body and how into what happens in your body and how to do it so practical and um you can say to do it so practical and um you can say to do it so practical and um you can say information videos on how to do this H information videos on how to do this H information videos on how to do this H this has been lovely suzan it really this has been lovely suzan it really this has been lovely suzan it really really has really refreshing and so really has really refreshing and so really has really refreshing and so lovely to get you know science behind lovely to get you know science behind lovely to get you know science behind something which is such a wonderful something which is such a wonderful something which is such a wonderful aspect of our life to kind of understand aspect of our life to kind of understand aspect of our life to kind of understand it a little bit more and I think you are it a little bit more and I think you are it a little bit more and I think you are really doing such incredible work to really doing such incredible work to really doing such incredible work to share the message of these simple things share the message of these simple things share the message of these simple things of cold water therapy of cold water therapy of cold water therapy and you know SAA like those two and you know SAA like those two and you know SAA like those two wonderful gifts I think and the benefit wonderful gifts I think and the benefit wonderful gifts I think and the benefit they're doing to people I think it's they're doing to people I think it's they're doing to people I think it's really driving positive change really really driving positive change really really driving positive change really really is so thank you thank you thank really is so thank you thank you thank really is so thank you thank you thank you for having me you are cly invited to you for having me you are cly invited to you for having me you are cly invited to join us for a swim any day at Sunrise join us for a swim any day at Sunrise join us for a swim any day at Sunrise unless we're out of the country yeah unless we're out of the country yeah unless we're out of the country yeah yeah that's but yeah I think it's it's yeah that's but yeah I think it's it's yeah that's but yeah I think it's it's generally been a gift that has generally been a gift that has generally been a gift that has transformed our lives and something that transformed our lives and something that transformed our lives and something that we didn't really see happening and I we didn't really see happening and I we didn't really see happening and I think Susan articulated so incredibly think Susan articulated so incredibly think Susan articulated so incredibly well just the why behind it well just the why behind it well just the why behind it and say was great we love it feel good and say was great we love it feel good and say was great we love it feel good but like she really broke down why
1:00but like she really broke down why but like she really broke down why what's we could hit you with a whole lot what's we could hit you with a whole lot what's we could hit you with a whole lot of positive energy of why swimming the of positive energy of why swimming the of positive energy of why swimming the sea or why C exposure is wonderful and sea or why C exposure is wonderful and sea or why C exposure is wonderful and put 1500 different adjectives about why put 1500 different adjectives about why put 1500 different adjectives about why it's great but it was lovely to hear her it's great but it was lovely to hear her it's great but it was lovely to hear her clinical research and to hear how clinical research and to hear how clinical research and to hear how benefit it was so um yeah I hope you benefit it was so um yeah I hope you benefit it was so um yeah I hope you really enjoyed that and I B is really really enjoyed that and I B is really really enjoyed that and I B is really beautiful really really is really is and beautiful really really is really is and beautiful really really is really is and the brown fat the research about the the brown fat the research about the the brown fat the research about the brown fat and why it's really beneficial brown fat and why it's really beneficial brown fat and why it's really beneficial for your metabolism for your insulin for your metabolism for your insulin for your metabolism for your insulin resistance for releasing lots of neurop resistance for releasing lots of neurop resistance for releasing lots of neurop pinephone and serotonin and dopamine and pinephone and serotonin and dopamine and pinephone and serotonin and dopamine and nephrine neurop and oxytocin yes nephrine neurop and oxytocin yes nephrine neurop and oxytocin yes oxytocin to sex and connection hormone oxytocin to sex and connection hormone oxytocin to sex and connection hormone releasing all those in your brain which releasing all those in your brain which releasing all those in your brain which make you feel good and quite likely to make you feel good and quite likely to make you feel good and quite likely to increase your capacity for happiness I increase your capacity for happiness I increase your capacity for happiness I really really do like that that's been really really do like that that's been really really do like that that's been my own experience both if you can do the my own experience both if you can do the my own experience both if you can do the bo together even you get a 2X at least bo together even you get a 2X at least bo together even you get a 2X at least in our limited experience and possibly in our limited experience and possibly in our limited experience and possibly anyway we're going to SH now we're anyway we're going to SH now we're anyway we're going to SH now we're waffling thanks for listening to this waffling thanks for listening to this waffling thanks for listening to this podcast if you do want help to become podcast if you do want help to become podcast if you do want help to become healthier and happier check out our healthier and happier check out our healthier and happier check out our membership platform which is like an membership platform which is like an membership platform which is like an ecosystem where we've got course we've ecosystem where we've got course we've ecosystem where we've got course we've got yog we've got recipes we've got got yog we've got recipes we've got got yog we've got recipes we've got community we do Live Events and we do community we do Live Events and we do
1:01community we do Live Events and we do the full nine yards so do check it out the full nine yards so do check it out the full nine yards so do check it out and if you're looking for barefoot shoes and if you're looking for barefoot shoes and if you're looking for barefoot shoes I'm want to try out the new year with I'm want to try out the new year with I'm want to try out the new year with some uh barefoot shoes Vivo is what some uh barefoot shoes Vivo is what some uh barefoot shoes Vivo is what we've worn for the last six years we we've worn for the last six years we we've worn for the last six years we absolutely love them they're brilliant absolutely love them they're brilliant absolutely love them they're brilliant and you can get a 15% discount with and you can get a 15% discount with and you can get a 15% discount with happy pair 15 use that code on check out happy pair 15 use that code on check out happy pair 15 use that code on check out happy pair 15 y so thanks mil wishing happy pair 15 y so thanks mil wishing happy pair 15 y so thanks mil wishing you a wonderful day ahead mind yourself you a wonderful day ahead mind yourself you a wonderful day ahead mind yourself Bye by bye bye bye bye bye see you bye Bye by bye bye bye bye bye see you bye Bye by bye bye bye bye bye see you bye thanks bye bye bye bye bye