The science of ice baths brown fat and metabolism Susanna Soeberg PhD The Proof
00:00we see from studies in cold showers it's we see from studies in cold showers it's a study from Amsterdam where they have a study from Amsterdam where they have a study from Amsterdam where they have tested whether a cold shower a day of 30 tested whether a cold shower a day of 30 tested whether a cold shower a day of 30 seconds seconds seconds up to 90 seconds will decrease the sick up to 90 seconds will decrease the sick up to 90 seconds will decrease the sick days that they have during a month they days that they have during a month they days that they have during a month they did see that people had less sick days did see that people had less sick days did see that people had less sick days when they'd go when they go into cold when they'd go when they go into cold when they'd go when they go into cold showers welcome to the proof podcast a space for welcome to the proof podcast a space for science-based conversation exploring the science-based conversation exploring the science-based conversation exploring the Health and Longevity benefits that come Health and Longevity benefits that come Health and Longevity benefits that come with mastering nutrition physical with mastering nutrition physical with mastering nutrition physical exercise mindfulness recovery sleep and exercise mindfulness recovery sleep and exercise mindfulness recovery sleep and Alignment facts nuance and trustworthy Alignment facts nuance and trustworthy Alignment facts nuance and trustworthy recommendations minus the hyperbole recommendations minus the hyperbole recommendations minus the hyperbole in today's episode I sit down with Dr in today's episode I sit down with Dr in today's episode I sit down with Dr Susanna soberg to talk about her Susanna soberg to talk about her Susanna soberg to talk about her research looking at how cold and hot research looking at how cold and hot research looking at how cold and hot exposure affects human health exposure affects human health exposure affects human health in this conversation you'll learn about in this conversation you'll learn about in this conversation you'll learn about Brown fat what it is and how it relates Brown fat what it is and how it relates Brown fat what it is and how it relates to metabolism how Brown fat is different
01:00to metabolism how Brown fat is different to metabolism how Brown fat is different to white fat how cold exposure activates to white fat how cold exposure activates to white fat how cold exposure activates Brown fat how cold exposure affects Brown fat how cold exposure affects Brown fat how cold exposure affects metabolism and mood and Dr soberg's metabolism and mood and Dr soberg's metabolism and mood and Dr soberg's recommended weekly protocol for cold and recommended weekly protocol for cold and recommended weekly protocol for cold and hot exposure which comes from her hot exposure which comes from her hot exposure which comes from her research that she published in cell research that she published in cell research that she published in cell medicine reports in 2021 looking at medicine reports in 2021 looking at medicine reports in 2021 looking at winter swimmers in Denmark winter swimmers in Denmark winter swimmers in Denmark the science of hot and cold exposure is the science of hot and cold exposure is the science of hot and cold exposure is certainly an understudied area but there certainly an understudied area but there certainly an understudied area but there are some interesting preliminary are some interesting preliminary are some interesting preliminary findings that suggest such practices can findings that suggest such practices can findings that suggest such practices can improve our health and quality of life improve our health and quality of life improve our health and quality of life both a form of good stress when both a form of good stress when both a form of good stress when performed at the right dose similar to performed at the right dose similar to performed at the right dose similar to exercise and the consumption of plant exercise and the consumption of plant exercise and the consumption of plant compounds like polyphenols cause our compounds like polyphenols cause our compounds like polyphenols cause our body to adapt and grow stronger body to adapt and grow stronger body to adapt and grow stronger with that here's my conversation with Dr with that here's my conversation with Dr with that here's my conversation with Dr Susanna soberg Susanna soberg Susanna soberg Dr soberg welcome to the show it's a Dr soberg welcome to the show it's a Dr soberg welcome to the show it's a pleasure to be doing this thank you pleasure to be doing this thank you pleasure to be doing this thank you Simon and thank you for inviting me I am Simon and thank you for inviting me I am Simon and thank you for inviting me I am very much looking forward to our very much looking forward to our very much looking forward to our conversation you're welcome
02:00conversation you're welcome conversation you're welcome I have your first book here winter I have your first book here winter I have your first book here winter swimming in front of me swimming in front of me swimming in front of me and firstly I'd like to say and firstly I'd like to say and firstly I'd like to say congratulations because I saw a post of congratulations because I saw a post of congratulations because I saw a post of yours just before on social media and yours just before on social media and yours just before on social media and and I believe you're about to release and I believe you're about to release and I believe you're about to release your second book your second book your second book I did I did I just released a new book I did I did I just released a new book I did I did I just released a new book which is the follow-up you can say after which is the follow-up you can say after which is the follow-up you can say after winter swimming winter swimming is my winter swimming winter swimming is my winter swimming winter swimming is my first book and it's now out in the US first book and it's now out in the US first book and it's now out in the US and Australia and other English-speaking and Australia and other English-speaking and Australia and other English-speaking language language language um countries so what's tell me quickly um countries so what's tell me quickly um countries so what's tell me quickly what's the second book all about I know what's the second book all about I know what's the second book all about I know that's not really the the focus that's not really the the focus that's not really the the focus necessarily of today's conversation but necessarily of today's conversation but necessarily of today's conversation but uh if you were to to I guess as a as a uh if you were to to I guess as a as a uh if you were to to I guess as a as a bit of a summary or a synopsis of each bit of a summary or a synopsis of each bit of a summary or a synopsis of each book what is winter swimming all about book what is winter swimming all about book what is winter swimming all about and then and what's this follow-up book and then and what's this follow-up book and then and what's this follow-up book more focused on more focused on more focused on yeah so the first book went to swimming yeah so the first book went to swimming yeah so the first book went to swimming which is not only about winter swimming which is not only about winter swimming which is not only about winter swimming it's just cold water immersion and it's
03:00it's just cold water immersion and it's it's just cold water immersion and it's sauna and about the club culture sauna and about the club culture sauna and about the club culture um it's divided into the physical health um it's divided into the physical health um it's divided into the physical health and the mental health side and the mental health side and the mental health side um it's you can say that it's maybe um um it's you can say that it's maybe um um it's you can say that it's maybe um an introduction to my research it's very an introduction to my research it's very an introduction to my research it's very much about the brown fat and why I went much about the brown fat and why I went much about the brown fat and why I went into this research what is the brown fan into this research what is the brown fan into this research what is the brown fan why is it healthy and so it's the whole why is it healthy and so it's the whole why is it healthy and so it's the whole introduction to my research but in the introduction to my research but in the introduction to my research but in the second book which is thermalist you um second book which is thermalist you um second book which is thermalist you um you get um another you can say it's you get um another you can say it's you get um another you can say it's another digging into the benefits of another digging into the benefits of another digging into the benefits of cold and heat exposure homiesis it's cold and heat exposure homiesis it's cold and heat exposure homiesis it's also very much a debate about and our also very much a debate about and our also very much a debate about and our Health crisis and why I see the Health crisis and why I see the Health crisis and why I see the temperature changes and can be um a way temperature changes and can be um a way temperature changes and can be um a way to go for to go for to go for um increasing our health as a preventive um increasing our health as a preventive um increasing our health as a preventive tool but also a debate about tool but also a debate about tool but also a debate about and how we today because we are so and how we today because we are so and how we today because we are so comfortable in our society how we can comfortable in our society how we can comfortable in our society how we can use cold and heat to
04:00use cold and heat to use cold and heat to um widen our window for um stress um widen our window for um stress um widen our window for um stress actually so it's a follow-up book but I actually so it's a follow-up book but I actually so it's a follow-up book but I think winter swimming that is like the think winter swimming that is like the think winter swimming that is like the first book introducing to a thermalist first book introducing to a thermalist first book introducing to a thermalist and these two books are very good too and these two books are very good too and these two books are very good too they're very connected but not the same they're very connected but not the same they're very connected but not the same books so it's books so it's books so it's um yeah I hope people will enjoy yes no um yeah I hope people will enjoy yes no um yeah I hope people will enjoy yes no well I'm I'm sure they will I think the well I'm I'm sure they will I think the well I'm I'm sure they will I think the timing's perfect there's there's ice timing's perfect there's there's ice timing's perfect there's there's ice bath centers and saunas opening up bath centers and saunas opening up bath centers and saunas opening up everywhere so it seems like people are everywhere so it seems like people are everywhere so it seems like people are really interested in this as a practice really interested in this as a practice really interested in this as a practice and a way to improve their health so I and a way to improve their health so I and a way to improve their health so I think there will be a big appetite for I think there will be a big appetite for I think there will be a big appetite for I know there's an appetite already for know there's an appetite already for know there's an appetite already for winter swimming but I think your your winter swimming but I think your your winter swimming but I think your your second book will be very very popular second book will be very very popular second book will be very very popular in in Winter swimming at the at the in in Winter swimming at the at the in in Winter swimming at the at the beginning of the book you say I feel beginning of the book you say I feel beginning of the book you say I feel incredibly lucky to have been able to incredibly lucky to have been able to incredibly lucky to have been able to examine the happiest people in the world examine the happiest people in the world examine the happiest people in the world the happiest people in the world what the happiest people in the world what the happiest people in the world what can you tell us about the people in can you tell us about the people in can you tell us about the people in Denmark who do this the winter swimmers
05:00Denmark who do this the winter swimmers Denmark who do this the winter swimmers who who are these people and and what do who who are these people and and what do who who are these people and and what do you think makes them so happy you think makes them so happy you think makes them so happy yeah so yeah so yeah so maybe in country is our worldwide known maybe in country is our worldwide known maybe in country is our worldwide known for being a happy place a happy people for being a happy place a happy people for being a happy place a happy people and it's not only because of the winter and it's not only because of the winter and it's not only because of the winter swimming it's because of other other you swimming it's because of other other you swimming it's because of other other you can say in socioeconomical status and can say in socioeconomical status and can say in socioeconomical status and also also also um political things that we have here um political things that we have here um political things that we have here which supports people and and and but I which supports people and and and but I which supports people and and and but I think that we have the nature we have think that we have the nature we have think that we have the nature we have something something something um which many populations in the world um which many populations in the world um which many populations in the world maybe have forgotten more than we have maybe have forgotten more than we have maybe have forgotten more than we have not that we are perfect but we not that we are perfect but we not that we are perfect but we definitely still go out and win to swim definitely still go out and win to swim definitely still go out and win to swim especially in Denmark we use the nature especially in Denmark we use the nature especially in Denmark we use the nature very much very much very much um just for an example so um just for an example so um just for an example so um each person in Denmark don't have um each person in Denmark don't have um each person in Denmark don't have more than 50 kilometers to the water so more than 50 kilometers to the water so more than 50 kilometers to the water so we have the water very close by we have we have the water very close by we have we have the water very close by we have a lot of forest so we can go and take a a lot of forest so we can go and take a a lot of forest so we can go and take a walk in the nature and we can go and
06:00walk in the nature and we can go and walk in the nature and we can go and have a swim in open sea or in a lake so have a swim in open sea or in a lake so have a swim in open sea or in a lake so it's very much something that we use it's very much something that we use it's very much something that we use already as children we also sleep in the already as children we also sleep in the already as children we also sleep in the cold as as children in in the prom so we cold as as children in in the prom so we cold as as children in in the prom so we put them out side so the children sleep put them out side so the children sleep put them out side so the children sleep there and and that is also something there and and that is also something there and and that is also something that is very rare I know so being a that is very rare I know so being a that is very rare I know so being a happy happiness country as Denmark is happy happiness country as Denmark is happy happiness country as Denmark is known for and is very much about us known for and is very much about us known for and is very much about us being connected to the nature I think being connected to the nature I think being connected to the nature I think um um um thought I was surprised I must say when thought I was surprised I must say when thought I was surprised I must say when I went into my research and started I went into my research and started I went into my research and started recruiting winter swimmers from a study recruiting winter swimmers from a study recruiting winter swimmers from a study and I was surprised that this saying and I was surprised that this saying and I was surprised that this saying about winter swim is being very happy about winter swim is being very happy about winter swim is being very happy that was actually true they were so they that was actually true they were so they that was actually true they were so they were so happy and positive about my were so happy and positive about my were so happy and positive about my studies about being there and being part studies about being there and being part studies about being there and being part of this and I think that is um that is a of this and I think that is um that is a of this and I think that is um that is a phenotype for winter swimmers which we phenotype for winter swimmers which we phenotype for winter swimmers which we can debate the maybe more the can debate the maybe more the can debate the maybe more the physiological reasons for uh later sure physiological reasons for uh later sure physiological reasons for uh later sure so if someone hasn't been to Denmark how
07:00so if someone hasn't been to Denmark how so if someone hasn't been to Denmark how would you describe the the winter would you describe the the winter would you describe the the winter swimming culture is this someone joins a swimming culture is this someone joins a swimming culture is this someone joins a swimming club and then you go down to a swimming club and then you go down to a swimming club and then you go down to a meeting place in the morning and there's meeting place in the morning and there's meeting place in the morning and there's a group of people and and you sort of a group of people and and you sort of a group of people and and you sort of get into the water together and unless get into the water together and unless get into the water together and unless you know walk us through what this looks you know walk us through what this looks you know walk us through what this looks like and how long people are in the like and how long people are in the like and how long people are in the water together and water together and water together and um you know what does that experience um you know what does that experience um you know what does that experience like as a winter swimmer best way to do it so in imagine that you best way to do it so in imagine that you are walking are walking are walking um at by the Sea and you see this group um at by the Sea and you see this group um at by the Sea and you see this group of people they walk out on the jetty and of people they walk out on the jetty and of people they walk out on the jetty and you can see they're in their bathrobes you can see they're in their bathrobes you can see they're in their bathrobes and they are laughing and you can see and they are laughing and you can see and they are laughing and you can see that maybe three or four people you that maybe three or four people you that maybe three or four people you don't have to be part of a club to do don't have to be part of a club to do don't have to be part of a club to do this you can just have invite your this you can just have invite your this you can just have invite your friends to do it right and they meet up friends to do it right and they meet up friends to do it right and they meet up in the morning I live very close by to in the morning I live very close by to in the morning I live very close by to the with the sea here and that is how it the with the sea here and that is how it the with the sea here and that is how it looks if you go if you take a a walk
08:00looks if you go if you take a a walk looks if you go if you take a a walk down the seaside here you will see down the seaside here you will see down the seaside here you will see people walk out on the jetty laughing people walk out on the jetty laughing people walk out on the jetty laughing and and and um enjoying that being out there in the um enjoying that being out there in the um enjoying that being out there in the cold going out on the jetty and then cold going out on the jetty and then cold going out on the jetty and then they plunge each one of them down in the they plunge each one of them down in the they plunge each one of them down in the water take a few swim water take a few swim water take a few swim what is it called Swim Strokes um in the what is it called Swim Strokes um in the what is it called Swim Strokes um in the water and then they go up again and you water and then they go up again and you water and then they go up again and you can totally see that the happiness can totally see that the happiness can totally see that the happiness hormones kick in as soon as they get hormones kick in as soon as they get hormones kick in as soon as they get into the water and when they then go up into the water and when they then go up into the water and when they then go up on the jetty and walk a out again they on the jetty and walk a out again they on the jetty and walk a out again they are laughing smiling and it looks maybe are laughing smiling and it looks maybe are laughing smiling and it looks maybe a little bit crazy that is also a little bit crazy that is also a little bit crazy that is also something that I have thought a bit something that I have thought a bit something that I have thought a bit about because I was in the winter about because I was in the winter about because I was in the winter swimming when I started my studies so I swimming when I started my studies so I swimming when I started my studies so I was a bit like what are you doing this was a bit like what are you doing this was a bit like what are you doing this is like insanely cold and it it must is like insanely cold and it it must is like insanely cold and it it must hurt a bit because I mean co-pain in hurt a bit because I mean co-pain in hurt a bit because I mean co-pain in because of the cold water is definitely because of the cold water is definitely because of the cold water is definitely there so why are they laughing so if you there so why are they laughing so if you there so why are they laughing so if you don't really understand this from a don't really understand this from a don't really understand this from a practical side trying this out this
09:00practical side trying this out this practical side trying this out this laughing and and being this Sim laughing and and being this Sim laughing and and being this Sim enthusiastic about just this cold dip enthusiastic about just this cold dip enthusiastic about just this cold dip you you kind of won't understand it you you kind of won't understand it you you kind of won't understand it completely so this understanding this completely so this understanding this completely so this understanding this whole culture is something you probably whole culture is something you probably whole culture is something you probably can't unless you try it but we have like can't unless you try it but we have like can't unless you try it but we have like a very good culture for going into a very good culture for going into a very good culture for going into swimming in Denmark and that is swimming in Denmark and that is swimming in Denmark and that is something that I also write about something that I also write about something that I also write about because I think it's important it's an because I think it's important it's an because I think it's important it's an important important part important important part important important part yeah I I understand that I can see if yeah I I understand that I can see if yeah I I understand that I can see if someone wasn't aware of how it affects someone wasn't aware of how it affects someone wasn't aware of how it affects your physiology and some of the benefits your physiology and some of the benefits your physiology and some of the benefits they would think why on Earth would you they would think why on Earth would you they would think why on Earth would you subject yourself to that horrible subject yourself to that horrible subject yourself to that horrible experience you mentioned there that or I experience you mentioned there that or I experience you mentioned there that or I believe what you you mentioned was that believe what you you mentioned was that believe what you you mentioned was that before you did your PhD and and you before you did your PhD and and you before you did your PhD and and you started looking at the effect of winter started looking at the effect of winter started looking at the effect of winter swimming on physiology and thinking swimming on physiology and thinking swimming on physiology and thinking about Brown fat Etc you weren't actually
10:00about Brown fat Etc you weren't actually about Brown fat Etc you weren't actually winter swimming yourself is that right winter swimming yourself is that right winter swimming yourself is that right that is that is right so so without that history I guess of of so so without that history I guess of of doing this practice yourself what was it doing this practice yourself what was it doing this practice yourself what was it that led you that led you that led you to pursue your PhD in metabolism and to pursue your PhD in metabolism and to pursue your PhD in metabolism and then focus on on Brown fat and and then focus on on Brown fat and and then focus on on Brown fat and and winter swimming winter swimming winter swimming yeah so it's a really good question yeah so it's a really good question yeah so it's a really good question and so as you just said I was in a and so as you just said I was in a and so as you just said I was in a winter swimming swimmer when I started winter swimming swimmer when I started winter swimming swimmer when I started my research in the brown fat and in my research in the brown fat and in my research in the brown fat and in Winter swimmers and sauna bathers I was Winter swimmers and sauna bathers I was Winter swimmers and sauna bathers I was on the other hand very interested in the on the other hand very interested in the on the other hand very interested in the physiology so um when I went back to physiology so um when I went back to physiology so um when I went back to University after University after University after um um working at the hospital I needed to go working at the hospital I needed to go working at the hospital I needed to go back because I wanted to find out what back because I wanted to find out what back because I wanted to find out what is actually the root cause of why people is actually the root cause of why people is actually the root cause of why people get sick because at the hospital you get sick because at the hospital you get sick because at the hospital you meet the sick people but you what I meet the sick people but you what I meet the sick people but you what I really wanted to look into more a really wanted to look into more a really wanted to look into more a preventive side of this so preventive side of this so preventive side of this so um preventive medicine I thought that
11:00um preventive medicine I thought that um preventive medicine I thought that maybe if I could find the root cause of maybe if I could find the root cause of maybe if I could find the root cause of inflammation and maybe we can lower inflammation and maybe we can lower inflammation and maybe we can lower inflammation and stress that would be a inflammation and stress that would be a inflammation and stress that would be a way to go and I can go out and give some way to go and I can go out and give some way to go and I can go out and give some advice to people before they actually advice to people before they actually advice to people before they actually get sick so but this is like more than get sick so but this is like more than get sick so but this is like more than 10 years ago I started this journey but 10 years ago I started this journey but 10 years ago I started this journey but um I did some other research in fgf21 um I did some other research in fgf21 um I did some other research in fgf21 and and we discovered the Sweet Tooth and and we discovered the Sweet Tooth and and we discovered the Sweet Tooth um or you can say a hormone for the um or you can say a hormone for the um or you can say a hormone for the sweet tooth and the negative feedback sweet tooth and the negative feedback sweet tooth and the negative feedback loop to the brain and and that also was loop to the brain and and that also was loop to the brain and and that also was interesting but I wanted to figure out interesting but I wanted to figure out interesting but I wanted to figure out something that I could go out and give something that I could go out and give something that I could go out and give an an an um an advice on do this and you will um an advice on do this and you will um an advice on do this and you will lower your inflammation and you you will lower your inflammation and you you will lower your inflammation and you you will protect yourself a bit from being sick protect yourself a bit from being sick protect yourself a bit from being sick or you could increase your life quality or you could increase your life quality or you could increase your life quality and brown fat came up as one of the new and brown fat came up as one of the new and brown fat came up as one of the new hot hot hot organs that you can explore in the body organs that you can explore in the body organs that you can explore in the body and we didn't know that much about it and we didn't know that much about it and we didn't know that much about it when I started this research so from
12:00when I started this research so from when I started this research so from around year 2000 around year 2000 around year 2000 um new studies came up where we can see um new studies came up where we can see um new studies came up where we can see that if you expose yourself to the code that if you expose yourself to the code that if you expose yourself to the code both we saw this in mice studies but both we saw this in mice studies but both we saw this in mice studies but also in human studies showing that if also in human studies showing that if also in human studies showing that if you are obese or if you have type 2 you are obese or if you have type 2 you are obese or if you have type 2 diabetes and you can activate your diabetes and you can activate your diabetes and you can activate your Healthy Brown fat then you will increase Healthy Brown fat then you will increase Healthy Brown fat then you will increase your thermogenesis you will increase your thermogenesis you will increase your thermogenesis you will increase your metabolism and burn calories in your metabolism and burn calories in your metabolism and burn calories in this way because you clear the sugar and this way because you clear the sugar and this way because you clear the sugar and the fat from the bloodstream and because the fat from the bloodstream and because the fat from the bloodstream and because researchers discovered that you could researchers discovered that you could researchers discovered that you could clear clear clear um sugar and fat from the bloodstream by um sugar and fat from the bloodstream by um sugar and fat from the bloodstream by activating the brown fat they saw this activating the brown fat they saw this activating the brown fat they saw this as an opportunity to prevent lifestyle as an opportunity to prevent lifestyle as an opportunity to prevent lifestyle diseases so in year 2016 when I started diseases so in year 2016 when I started diseases so in year 2016 when I started my research we didn't really know that my research we didn't really know that my research we didn't really know that much about the brown fat in humans how much about the brown fat in humans how much about the brown fat in humans how much do we have can we activate it with much do we have can we activate it with much do we have can we activate it with coal do everyone have it at that time coal do everyone have it at that time coal do everyone have it at that time there was many questions unsold at this
13:00there was many questions unsold at this there was many questions unsold at this time but I figured if we already know time but I figured if we already know time but I figured if we already know now and I went through the literature now and I went through the literature now and I went through the literature read a lot about the cold and activation read a lot about the cold and activation read a lot about the cold and activation of brown fed a lot a lot of mice studies of brown fed a lot a lot of mice studies of brown fed a lot a lot of mice studies um in in in the brown fat show that you um in in in the brown fat show that you um in in in the brown fat show that you could activate this but there was one could activate this but there was one could activate this but there was one really interesting study that showed really interesting study that showed really interesting study that showed that if you sleep cold that if you sleep cold that if you sleep cold by 19 degrees Celsius in one month then by 19 degrees Celsius in one month then by 19 degrees Celsius in one month then you will activate your brown fat you you will activate your brown fat you you will activate your brown fat you will increase the amount of healthy will increase the amount of healthy will increase the amount of healthy Brown fat that you have and that will Brown fat that you have and that will Brown fat that you have and that will increase your insulin sensitivity increase your insulin sensitivity increase your insulin sensitivity so I thought that was very interesting so I thought that was very interesting so I thought that was very interesting there's like there's like there's like um CT scannings of the brown fat so I um CT scannings of the brown fat so I um CT scannings of the brown fat so I thought that was a good way to start and thought that was a good way to start and thought that was a good way to start and from there on I from there on I from there on I I got interested in what else can we do I got interested in what else can we do I got interested in what else can we do yeah that's that's really interesting yeah that's that's really interesting yeah that's that's really interesting and I was going to ask you that and I was going to ask you that and I was going to ask you that um I've always found it much easier to
14:00um I've always found it much easier to um I've always found it much easier to sleep in a very cold room even 16 or 17 sleep in a very cold room even 16 or 17 sleep in a very cold room even 16 or 17 degrees to be to be fair and when it's degrees to be to be fair and when it's degrees to be to be fair and when it's kind of above 19 degrees I I find it kind of above 19 degrees I I find it kind of above 19 degrees I I find it hard to sleep when you say people in hard to sleep when you say people in hard to sleep when you say people in that study were I think you said did you that study were I think you said did you that study were I think you said did you say 18 degrees say 18 degrees say 18 degrees degrees yes 19 degrees degrees yes 19 degrees degrees yes 19 degrees so that's that's the room temperature so that's that's the room temperature so that's that's the room temperature where they did they also have like a where they did they also have like a where they did they also have like a Duna cover or blankets as well that they Duna cover or blankets as well that they Duna cover or blankets as well that they had on top of them yeah had on top of them yeah had on top of them yeah I did and I did and I did and they were wearing like like so what I think is going on so I like so what I think is going on so I don't want people to go home and turn don't want people to go home and turn don't want people to go home and turn the heater down to 19 degrees and then the heater down to 19 degrees and then the heater down to 19 degrees and then sleep completely naked because when I sleep completely naked because when I sleep completely naked because when I activate the brown fat I just want to activate the brown fat I just want to activate the brown fat I just want to point out that you can sleep with like a point out that you can sleep with like a point out that you can sleep with like a blanket or a a duet um blanket or a a duet um blanket or a a duet um and you can you should think about and you can you should think about and you can you should think about activating your brown fat from not only activating your brown fat from not only activating your brown fat from not only from from this the core skin or
15:00from from this the core skin or from from this the core skin or something like that it's also from your something like that it's also from your something like that it's also from your face it's exposing your hands to the face it's exposing your hands to the face it's exposing your hands to the cold but it's actually I think and this cold but it's actually I think and this cold but it's actually I think and this is not tested in studies but I think is not tested in studies but I think is not tested in studies but I think that because we have code receptors or that because we have code receptors or that because we have code receptors or temperature receptors in our mouth and temperature receptors in our mouth and temperature receptors in our mouth and down our throat and also in our lungs down our throat and also in our lungs down our throat and also in our lungs then we have um activation of the brown then we have um activation of the brown then we have um activation of the brown fat because of that because that is so fat because of that because that is so fat because of that because that is so close to the central nervous system so close to the central nervous system so close to the central nervous system so inhaling cold air also when you go for a inhaling cold air also when you go for a inhaling cold air also when you go for a walk out in nature just inhaling the walk out in nature just inhaling the walk out in nature just inhaling the cold air is going to activate your brown cold air is going to activate your brown cold air is going to activate your brown fat imagine that fat imagine that fat imagine that when we evolved as this human species when we evolved as this human species when we evolved as this human species that must be a very important organ in that must be a very important organ in that must be a very important organ in our body to temperature Regulators our body to temperature Regulators our body to temperature Regulators immediately as soon as we get cold immediately as soon as we get cold immediately as soon as we get cold because if there wasn't this very because if there wasn't this very because if there wasn't this very sensitive organ that can temperature sensitive organ that can temperature sensitive organ that can temperature control us then we would we would we control us then we would we would we control us then we would we would we would die very quickly and the muscles would die very quickly and the muscles would die very quickly and the muscles are not very efficient in sensing the
16:00are not very efficient in sensing the are not very efficient in sensing the temperature that quickly it's it's way temperature that quickly it's it's way temperature that quickly it's it's way too late when the muscles start too late when the muscles start too late when the muscles start shivering so we have these two organs in shivering so we have these two organs in shivering so we have these two organs in our body that's going to save us from our body that's going to save us from our body that's going to save us from the cold from hypothermia or the cold from hypothermia or the cold from hypothermia or hyperthermia so it's both hot and cold hyperthermia so it's both hot and cold hyperthermia so it's both hot and cold and that is going to be firstly the and that is going to be firstly the and that is going to be firstly the brown fat and then it's the mussels brown fat and then it's the mussels brown fat and then it's the mussels I want to put a pin in brown fat and I want to put a pin in brown fat and I want to put a pin in brown fat and we'll come back to that and and sort of we'll come back to that and and sort of we'll come back to that and and sort of double click on that particularly for double click on that particularly for double click on that particularly for for someone who may be hearing you know for someone who may be hearing you know for someone who may be hearing you know this concept or idea of brown fat for this concept or idea of brown fat for this concept or idea of brown fat for the first time and you mentioned before the first time and you mentioned before the first time and you mentioned before it's it's an organ so there's a lot for it's it's an organ so there's a lot for it's it's an organ so there's a lot for us to to explore there us to to explore there us to to explore there before that I'm interested on your before that I'm interested on your before that I'm interested on your personal kind of Journey here so you personal kind of Journey here so you personal kind of Journey here so you weren't winter swimming you became weren't winter swimming you became weren't winter swimming you became interested in researching Brown fat and interested in researching Brown fat and interested in researching Brown fat and thinking about winter swimming thinking about winter swimming thinking about winter swimming and the effect that it has on our and the effect that it has on our and the effect that it has on our physiology physiology physiology when when was it was there a certain
17:00when when was it was there a certain when when was it was there a certain time where you became convinced that time where you became convinced that time where you became convinced that this was going to be a practice that you this was going to be a practice that you this was going to be a practice that you would adopt personally and I and I I think it's very very funny today I think it's very very funny today I think it's very very funny today because when I started my research I was because when I started my research I was because when I started my research I was really a code 60 I was not a person who really a code 60 I was not a person who really a code 60 I was not a person who would ever jump into cold water I I was would ever jump into cold water I I was would ever jump into cold water I I was very comfortable and I think in that way very comfortable and I think in that way very comfortable and I think in that way I looked like many other people I looked like many other people I looked like many other people um who reject the cold and see the cold um who reject the cold and see the cold um who reject the cold and see the cold as something unnecessary for us which I as something unnecessary for us which I as something unnecessary for us which I definitely learned later on definitely learned later on definitely learned later on um is very not true so temperature um is very not true so temperature um is very not true so temperature changes kind of got interesting for me changes kind of got interesting for me changes kind of got interesting for me because I found these studies in people because I found these studies in people because I found these studies in people sleeping in the cold and increasing sleeping in the cold and increasing sleeping in the cold and increasing their insulin sensitivity but all the their insulin sensitivity but all the their insulin sensitivity but all the way through this I was just thinking how way through this I was just thinking how way through this I was just thinking how can I use this information to to find can I use this information to to find can I use this information to to find out what I can go and give an advice on
18:00out what I can go and give an advice on out what I can go and give an advice on and because I live in Denmark I think and because I live in Denmark I think and because I live in Denmark I think very quickly I was thinking okay so what very quickly I was thinking okay so what very quickly I was thinking okay so what can we do so we have people working can we do so we have people working can we do so we have people working outside but we also have people going outside but we also have people going outside but we also have people going out in the cold winter swimmers and so out in the cold winter swimmers and so out in the cold winter swimmers and so that kind of like became a very funny that kind of like became a very funny that kind of like became a very funny thing that I went to my supervisor thing that I went to my supervisor thing that I went to my supervisor saying what do you think we should study saying what do you think we should study saying what do you think we should study winter swimming I mean I know there are winter swimming I mean I know there are winter swimming I mean I know there are no studies showing that you can activate no studies showing that you can activate no studies showing that you can activate the brown fat with cold water there was the brown fat with cold water there was the brown fat with cold water there was nothing at this at this time nothing at this at this time nothing at this at this time um but I was thinking that this could be um but I was thinking that this could be um but I was thinking that this could be funny in a way to see if this thing that funny in a way to see if this thing that funny in a way to see if this thing that we do in Denmark is something that we we do in Denmark is something that we we do in Denmark is something that we can activate our metabolism with but at can activate our metabolism with but at can activate our metabolism with but at very much later a year later just very much later a year later just very much later a year later just studying this and putting up the study studying this and putting up the study studying this and putting up the study and writing the ethical protocol and and writing the ethical protocol and and writing the ethical protocol and also recruiting subject for my study also recruiting subject for my study also recruiting subject for my study it's a long field study I had to go on it's a long field study I had to go on it's a long field study I had to go on on many Jetties in Denmark to just on many Jetties in Denmark to just on many Jetties in Denmark to just observe what is actually going on and on observe what is actually going on and on observe what is actually going on and on the way through I was thinking oh my God
19:00the way through I was thinking oh my God the way through I was thinking oh my God I'm studying this but this is not I'm studying this but this is not I'm studying this but this is not something I want to do because I was something I want to do because I was something I want to do because I was very much rejecting the code as well but very much rejecting the code as well but very much rejecting the code as well but at some point so a group of winter at some point so a group of winter at some point so a group of winter swimmers wrote me and they were very swimmers wrote me and they were very swimmers wrote me and they were very persistent they were like you cannot persistent they were like you cannot persistent they were like you cannot study this Center until you try and at study this Center until you try and at study this Center until you try and at this point this point this point um a year into my studies I was thinking um a year into my studies I was thinking um a year into my studies I was thinking okay I understand the literature now I okay I understand the literature now I okay I understand the literature now I know what's going on I couldn't find a know what's going on I couldn't find a know what's going on I couldn't find a really good reason not to do it because really good reason not to do it because really good reason not to do it because I saw that it's not if you do it I saw that it's not if you do it I saw that it's not if you do it deliberately deliberately deliberately and you don't have heart problems and and you don't have heart problems and and you don't have heart problems and you don't have unregulated high blood you don't have unregulated high blood you don't have unregulated high blood pressure pressure pressure it should be fairly safe to do this and it should be fairly safe to do this and it should be fairly safe to do this and it should be healthier than it's it should be healthier than it's it should be healthier than it's um dangerous so I figured I can't find a um dangerous so I figured I can't find a um dangerous so I figured I can't find a good reason not to do it and in theory good reason not to do it and in theory good reason not to do it and in theory my own theory was that if I can activate my own theory was that if I can activate my own theory was that if I can activate the brown fat in this way I should get a the brown fat in this way I should get a the brown fat in this way I should get a become a warmer person become a warmer person become a warmer person so with all this like calculation I know so with all this like calculation I know so with all this like calculation I know I was thinking a lot about it
20:00I was thinking a lot about it I was thinking a lot about it analyzing this a lot before I went out analyzing this a lot before I went out analyzing this a lot before I went out but then I tried for the first time and but then I tried for the first time and but then I tried for the first time and I must say it was so painful for me it I must say it was so painful for me it I must say it was so painful for me it was so painful and I have learned to was so painful and I have learned to was so painful and I have learned to become a winter swimmer but it did take become a winter swimmer but it did take become a winter swimmer but it did take a while but I just with that want to say a while but I just with that want to say a while but I just with that want to say that I represent very much the that I represent very much the that I represent very much the comfortable people out there saying oh comfortable people out there saying oh comfortable people out there saying oh we reject the code we don't like it we reject the code we don't like it we reject the code we don't like it we're afraid of it but you can we're afraid of it but you can we're afraid of it but you can definitely build up an adaptation and definitely build up an adaptation and definitely build up an adaptation and it's not gonna take that long but I had it's not gonna take that long but I had it's not gonna take that long but I had to try at least three four times before to try at least three four times before to try at least three four times before I I felt like there was a shift I I felt like there was a shift I I felt like there was a shift and just for context if someone's kind and just for context if someone's kind and just for context if someone's kind of imagining this so you're you're out of imagining this so you're you're out of imagining this so you're you're out there you're doing your field research there you're doing your field research there you're doing your field research and you've been convinced to get in the and you've been convinced to get in the and you've been convinced to get in the water yourself what's what's the water yourself what's what's the water yourself what's what's the temperature of the water in the winter temperature of the water in the winter temperature of the water in the winter in Denmark in Denmark in Denmark um so um so um so on average it's it's not zero it's it's on average it's it's not zero it's it's on average it's it's not zero it's it's around four degrees in in winter time so
21:00around four degrees in in winter time so around four degrees in in winter time so in October where our winter swimming in October where our winter swimming in October where our winter swimming season starts it's around uh 15 degrees season starts it's around uh 15 degrees season starts it's around uh 15 degrees Celsius and it quickly goes down to in Celsius and it quickly goes down to in Celsius and it quickly goes down to in October it goes down to nine and when October it goes down to nine and when October it goes down to nine and when you get to January it's around two you get to January it's around two you get to January it's around two degrees two or zero it it's depending on degrees two or zero it it's depending on degrees two or zero it it's depending on if we have snow and ice but it it's it's if we have snow and ice but it it's it's if we have snow and ice but it it's it's around zero degrees two degrees in on around zero degrees two degrees in on around zero degrees two degrees in on average average average right that's a that's a little bit right that's a that's a little bit right that's a that's a little bit colder than winter where I am usually in colder than winter where I am usually in colder than winter where I am usually in Bondi but I was pleased to see in your Bondi but I was pleased to see in your Bondi but I was pleased to see in your in your book you actually had a photo of in your book you actually had a photo of in your book you actually had a photo of Bondi icebergs and you you spoke about Bondi icebergs and you you spoke about Bondi icebergs and you you spoke about the the I guess the culture of winter the the I guess the culture of winter the the I guess the culture of winter swimming not just being something swimming not just being something swimming not just being something um that people are doing or getting um that people are doing or getting um that people are doing or getting involved in embracing in Scandinavia but involved in embracing in Scandinavia but involved in embracing in Scandinavia but all around the world yeah all around the world yeah all around the world yeah is really something that surprised me is really something that surprised me is really something that surprised me because when I looked into the because when I looked into the because when I looked into the literature it could see that studies
22:00literature it could see that studies literature it could see that studies were conducted in cold water immersion were conducted in cold water immersion were conducted in cold water immersion uh other places than just from the north uh other places than just from the north uh other places than just from the north so I was thinking if they are interested so I was thinking if they are interested so I was thinking if they are interested in doing this kind of research what's in doing this kind of research what's in doing this kind of research what's actually happening out in in their actually happening out in in their actually happening out in in their culture so doing a some research I felt culture so doing a some research I felt culture so doing a some research I felt like a journalist as well like a journalist as well like a journalist as well I had to like look up where people go I had to like look up where people go I had to like look up where people go and and dip in the water and I found and and dip in the water and I found and and dip in the water and I found places in China in Japan places in China in Japan places in China in Japan um in South Africa in the US and um in South Africa in the US and um in South Africa in the US and Australia it's just everywhere I think Australia it's just everywhere I think Australia it's just everywhere I think that these clubs and this culture has that these clubs and this culture has that these clubs and this culture has their own places in different places in their own places in different places in their own places in different places in the world and everywhere where there's a the world and everywhere where there's a the world and everywhere where there's a mountain you can say and there's cold on mountain you can say and there's cold on mountain you can say and there's cold on the mountain you will have Downstream the mountain you will have Downstream the mountain you will have Downstream um water coming from the mountain and um water coming from the mountain and um water coming from the mountain and that's cold so even in countries where that's cold so even in countries where that's cold so even in countries where you normally would think well this is you normally would think well this is you normally would think well this is this is a hot country you could have this is a hot country you could have this is a hot country you could have streams that are really cold you streams that are really cold you streams that are really cold you mentioned two degrees and four degrees mentioned two degrees and four degrees mentioned two degrees and four degrees uh earlier there when you were talking
23:00uh earlier there when you were talking uh earlier there when you were talking about the temperature of the water in about the temperature of the water in about the temperature of the water in Denmark and we might come back to that Denmark and we might come back to that Denmark and we might come back to that when we talk about protocols and what when we talk about protocols and what when we talk about protocols and what would the ideal sort of temperature and would the ideal sort of temperature and would the ideal sort of temperature and what not be if there is one what not be if there is one what not be if there is one but but but other than your research looking into other than your research looking into other than your research looking into Brown fat and then metabolism and Brown fat and then metabolism and Brown fat and then metabolism and whatnot which we'll we'll get to whatnot which we'll we'll get to whatnot which we'll we'll get to that experience of you getting into the that experience of you getting into the that experience of you getting into the cold water cold water cold water and that you know overcoming a fear and and that you know overcoming a fear and and that you know overcoming a fear and I guess I guess I guess um proving to yourself that you could do um proving to yourself that you could do um proving to yourself that you could do it it it has has that processed did that sort of has has that processed did that sort of has has that processed did that sort of Journey teach you anything about Journey teach you anything about Journey teach you anything about yourself when you sort of reflect back yourself when you sort of reflect back yourself when you sort of reflect back on on that on on that on on that oh absolutely absolutely it taught me oh absolutely absolutely it taught me oh absolutely absolutely it taught me that I could definitely do something that I could definitely do something that I could definitely do something which I think is very very difficult which I think is very very difficult which I think is very very difficult um something that I reject which was um something that I reject which was um something that I reject which was definitely the cold definitely the cold definitely the cold I could overcome my fear and I felt my
24:00I could overcome my fear and I felt my I could overcome my fear and I felt my confidence in myself also increased confidence in myself also increased confidence in myself also increased because I did something which I would because I did something which I would because I did something which I would not associate myself with I overcame the not associate myself with I overcame the not associate myself with I overcame the fear of going into the cold water the fear of going into the cold water the fear of going into the cold water the Dark Water because it's also very dark Dark Water because it's also very dark Dark Water because it's also very dark in Denmark so going down in the dark in Denmark so going down in the dark in Denmark so going down in the dark water it's a bit unknown it triggers my water it's a bit unknown it triggers my water it's a bit unknown it triggers my fear it's cold at the same time and fear it's cold at the same time and fear it's cold at the same time and maybe I will slip so there is there are maybe I will slip so there is there are maybe I will slip so there is there are so many fear going on in the beginning so many fear going on in the beginning so many fear going on in the beginning which I overcame and I felt so proud of which I overcame and I felt so proud of which I overcame and I felt so proud of myself and this can be explained myself and this can be explained myself and this can be explained physiology in physiology as well so what physiology in physiology as well so what physiology in physiology as well so what actually goes on in the brain and the actually goes on in the brain and the actually goes on in the brain and the body when you do this but overcoming the body when you do this but overcoming the body when you do this but overcoming the activation of your fear your sympathetic activation of your fear your sympathetic activation of your fear your sympathetic nervous system being activated and your nervous system being activated and your nervous system being activated and your whole body is reacting as if you're whole body is reacting as if you're whole body is reacting as if you're gonna die that is going to give you some gonna die that is going to give you some gonna die that is going to give you some confidence afterwards because you confidence afterwards because you confidence afterwards because you overcame that stress moment and that I overcame that stress moment and that I overcame that stress moment and that I am using today I I learned myself to am using today I I learned myself to am using today I I learned myself to handle my stress and I use it every day
25:00handle my stress and I use it every day handle my stress and I use it every day now because if I can do that I guess now because if I can do that I guess now because if I can do that I guess there's there must be so many other there's there must be so many other there's there must be so many other things that I can do things that I can do things that I can do yeah that's something that I've yeah that's something that I've yeah that's something that I've certainly experienced myself but also certainly experienced myself but also certainly experienced myself but also have heard from other people who who put have heard from other people who who put have heard from other people who who put themselves into this kind of uh themselves into this kind of uh themselves into this kind of uh context or subject themselves to extreme context or subject themselves to extreme context or subject themselves to extreme temperatures is that they become I guess temperatures is that they become I guess temperatures is that they become I guess a little bit more resilient or better a little bit more resilient or better a little bit more resilient or better handled better able to handle different handled better able to handle different handled better able to handle different types of stress in there in their life types of stress in there in their life types of stress in there in their life um um where are we at today in terms of where are we at today in terms of where are we at today in terms of research looking into this so when you research looking into this so when you research looking into this so when you were doing your PhD I'm sure part of it were doing your PhD I'm sure part of it were doing your PhD I'm sure part of it was and you've spoken to this was was and you've spoken to this was was and you've spoken to this was looking at what research is out there looking at what research is out there looking at what research is out there um um is this a topic that you would say is is this a topic that you would say is is this a topic that you would say is very well studied and very well funded very well studied and very well funded very well studied and very well funded or is it is it understudied and there or is it is it understudied and there or is it is it understudied and there needs to be a lot more exploration into needs to be a lot more exploration into needs to be a lot more exploration into the effects of deliberate cold exposure
26:00the effects of deliberate cold exposure the effects of deliberate cold exposure on health oh I love that question Simon on health oh I love that question Simon on health oh I love that question Simon because I think that my journey is a because I think that my journey is a because I think that my journey is a good example uh showing how little good example uh showing how little good example uh showing how little funding and how little attention this funding and how little attention this funding and how little attention this preventive medicine actually has so preventive medicine actually has so preventive medicine actually has so um when I started this research I didn't um when I started this research I didn't um when I started this research I didn't have any thoughts about funding and how have any thoughts about funding and how have any thoughts about funding and how I'm going to be funded with the study I I'm going to be funded with the study I I'm going to be funded with the study I was just generally just super interested was just generally just super interested was just generally just super interested in finding out in physiology how can we in finding out in physiology how can we in finding out in physiology how can we actually activate the brown fat by going actually activate the brown fat by going actually activate the brown fat by going into nature and just in cold water into nature and just in cold water into nature and just in cold water because this is going to be free for a because this is going to be free for a because this is going to be free for a lot of people are very cheap at least lot of people are very cheap at least lot of people are very cheap at least this is something you can do all over this is something you can do all over this is something you can do all over the world the world the world um but I've found out that it was super um but I've found out that it was super um but I've found out that it was super hard to get the funding it's it's like hard to get the funding it's it's like hard to get the funding it's it's like it's a it's not something that um our it's a it's not something that um our it's a it's not something that um our government or other governments have government or other governments have government or other governments have their their their um attention to so it took me two and a um attention to so it took me two and a um attention to so it took me two and a half years to get the funding for my PhD
27:00half years to get the funding for my PhD half years to get the funding for my PhD so my PhD is actually more than six so my PhD is actually more than six so my PhD is actually more than six years long because it took that much years long because it took that much years long because it took that much time to get the funding and then when I time to get the funding and then when I time to get the funding and then when I got it then it took another more than got it then it took another more than got it then it took another more than three years to to to do it actually but three years to to to do it actually but three years to to to do it actually but we did have um we did have um we did have um a lot of discussions about this what is a lot of discussions about this what is a lot of discussions about this what is actually the reasons why natural actually the reasons why natural actually the reasons why natural stresses like this is not put more stresses like this is not put more stresses like this is not put more forward as a thing that we should put forward as a thing that we should put forward as a thing that we should put more funding into so I guess that uh more funding into so I guess that uh more funding into so I guess that uh with that I want to say that with that I want to say that with that I want to say that um we need more research on cold water um we need more research on cold water um we need more research on cold water immersion and we also need more research immersion and we also need more research immersion and we also need more research on sauna heat exposure just in general on sauna heat exposure just in general on sauna heat exposure just in general but the funding is going to be very but the funding is going to be very but the funding is going to be very difficult but I hope that with my difficult but I hope that with my difficult but I hope that with my studies and also other studies coming studies and also other studies coming studies and also other studies coming that we will have more attention on the that we will have more attention on the that we will have more attention on the preventive medicine using cold water preventive medicine using cold water preventive medicine using cold water immersion and in that way maybe we can immersion and in that way maybe we can immersion and in that way maybe we can get some more funding for for these kind get some more funding for for these kind get some more funding for for these kind of studies but it's difficult it's very of studies but it's difficult it's very of studies but it's difficult it's very difficult to to get the attention to it
28:00difficult to to get the attention to it difficult to to get the attention to it yeah I guess from a funding perspective yeah I guess from a funding perspective yeah I guess from a funding perspective there's there's no food industry or drug there's there's no food industry or drug there's there's no food industry or drug industry equivalent for winter swimming industry equivalent for winter swimming industry equivalent for winter swimming maybe ice bath companies if they grow maybe ice bath companies if they grow maybe ice bath companies if they grow big enough yeah contextualize this for us you mentioned contextualize this for us you mentioned earlier you were looking for earlier you were looking for earlier you were looking for ways to get to sort of the root cause of ways to get to sort of the root cause of ways to get to sort of the root cause of disease disease disease that's what you are interested in with that's what you are interested in with that's what you are interested in with regards to your PhD and study in in regards to your PhD and study in in regards to your PhD and study in in metabolism and Physiology how important metabolism and Physiology how important metabolism and Physiology how important with everything that you've learned and with everything that you've learned and with everything that you've learned and the the research that exists today how the the research that exists today how the the research that exists today how important do you think cold deliberate important do you think cold deliberate important do you think cold deliberate cold exposure is I guess relative to say cold exposure is I guess relative to say cold exposure is I guess relative to say some of the big hitters that we hear some of the big hitters that we hear some of the big hitters that we hear people talking about all the time like people talking about all the time like people talking about all the time like exercise and sleep and a healthy diet exercise and sleep and a healthy diet exercise and sleep and a healthy diet I think that cold water immersion has a I think that cold water immersion has a I think that cold water immersion has a lot of potential as a as a preventive lot of potential as a as a preventive lot of potential as a as a preventive tool to lower stress and lifestyle
29:00tool to lower stress and lifestyle tool to lower stress and lifestyle lifestyle diseases so lifestyle diseases so lifestyle diseases so um because of the benefits that we see um because of the benefits that we see um because of the benefits that we see from my studies but also from others and from my studies but also from others and from my studies but also from others and collectively it shows that this will collectively it shows that this will collectively it shows that this will lower your stress level inflammation in lower your stress level inflammation in lower your stress level inflammation in the body which is also preventing the body which is also preventing the body which is also preventing neurological diseases as well so I think neurological diseases as well so I think neurological diseases as well so I think that this has a very much potential in that this has a very much potential in that this has a very much potential in the future as something that we could if the future as something that we could if the future as something that we could if we get more studies and I also think on we get more studies and I also think on we get more studies and I also think on the long term to get to get to see the the long term to get to get to see the the long term to get to get to see the outcomes after 20 years after 30 years outcomes after 20 years after 30 years outcomes after 20 years after 30 years what happens down the road when we what happens down the road when we what happens down the road when we expose ourselves to expose ourselves to expose ourselves to um to this form of very it's a very um to this form of very it's a very um to this form of very it's a very potent stressor right so it also it's potent stressor right so it also it's potent stressor right so it also it's also needed to have studies showing how also needed to have studies showing how also needed to have studies showing how much should we do so like what are the much should we do so like what are the much should we do so like what are the minimum dose and what is the higher minimum dose and what is the higher minimum dose and what is the higher threshold and we need to know a lot more threshold and we need to know a lot more threshold and we need to know a lot more but I think that when we get but I think that when we get but I think that when we get um the window for how we're going to do um the window for how we're going to do um the window for how we're going to do this in practice and what is healthy for this in practice and what is healthy for this in practice and what is healthy for the body because we don't want to over
30:00the body because we don't want to over the body because we don't want to over stress the body and here we are talking stress the body and here we are talking stress the body and here we are talking about hermesis right so the Hermetic about hermesis right so the Hermetic about hermesis right so the Hermetic stress in the cells stress in the cells stress in the cells um but if we can get that right I think um but if we can get that right I think um but if we can get that right I think that this is definitely something that that this is definitely something that that this is definitely something that we can use as preventive medicine for we can use as preventive medicine for we can use as preventive medicine for All Humans I mean and all over the world All Humans I mean and all over the world All Humans I mean and all over the world so I think this is this has a great so I think this is this has a great so I think this is this has a great potential and I really hope that this is potential and I really hope that this is potential and I really hope that this is going to be the future because and for going to be the future because and for going to be the future because and for someone who has has not come across the someone who has has not come across the someone who has has not come across the term hormesis term hormesis term hormesis um how would you define that um how would you define that um how would you define that so hermetic stress is the process that so hermetic stress is the process that so hermetic stress is the process that happens in the cells and you can during happens in the cells and you can during happens in the cells and you can during stress so hermetic stress is the healthy stress so hermetic stress is the healthy stress so hermetic stress is the healthy stress it's also called ooh stress and stress it's also called ooh stress and stress it's also called ooh stress and the bad stress is what we call chronic the bad stress is what we call chronic the bad stress is what we call chronic stress so the body has stress so the body has stress so the body has um ability to um ability to um ability to um get more robust if you expose itself um get more robust if you expose itself um get more robust if you expose itself to expose yourself to some form of
31:00to expose yourself to some form of to expose yourself to some form of stress and when you do that the cells stress and when you do that the cells stress and when you do that the cells get stronger it's like the saying that get stronger it's like the saying that get stronger it's like the saying that what doesn't kill you makes you stronger what doesn't kill you makes you stronger what doesn't kill you makes you stronger um but it's also potentially what um but it's also potentially what um but it's also potentially what um if you expose yourself to a um if you expose yourself to a um if you expose yourself to a short-term stress then the cells will short-term stress then the cells will short-term stress then the cells will get stronger and you won't if you don't get stronger and you won't if you don't get stronger and you won't if you don't overdo the stress they won't be overdo the stress they won't be overdo the stress they won't be exhausted but we can talk more about exhausted but we can talk more about exhausted but we can talk more about what happens in the cells and stuff but what happens in the cells and stuff but what happens in the cells and stuff but but hermetic stress is the good stress but hermetic stress is the good stress but hermetic stress is the good stress that is what's going to keep our cells that is what's going to keep our cells that is what's going to keep our cells younger younger younger and you say don't overdo it so what what and you say don't overdo it so what what and you say don't overdo it so what what what's your personal kind of protocol what's your personal kind of protocol what's your personal kind of protocol look like look like look like at the moment how how many times a week at the moment how how many times a week at the moment how how many times a week are you doing winter swimming yeah so um are you doing winter swimming yeah so um are you doing winter swimming yeah so um cold water motion winter swimming it's cold water motion winter swimming it's cold water motion winter swimming it's just the same same thing when I say just the same same thing when I say just the same same thing when I say winter swimming I also just mean cold winter swimming I also just mean cold winter swimming I also just mean cold water emotion I just wanted to to point water emotion I just wanted to to point water emotion I just wanted to to point that out as well because people think that out as well because people think that out as well because people think that I I swim all day in the cold water that I I swim all day in the cold water that I I swim all day in the cold water I don't and I actually I I don't swim I don't and I actually I I don't swim I don't and I actually I I don't swim every day and I don't co-plunge every
32:00every day and I don't co-plunge every every day and I don't co-plunge every day because I'm kind of keeping to my my day because I'm kind of keeping to my my day because I'm kind of keeping to my my protocol which I showed in my research protocol which I showed in my research protocol which I showed in my research but a few times a week but a few times a week but a few times a week um sometimes two times a week sometimes um sometimes two times a week sometimes um sometimes two times a week sometimes three times a week because I believe in three times a week because I believe in three times a week because I believe in something that I call the micro stress something that I call the micro stress something that I call the micro stress so you expose your so you expose your so you expose your um your body to a low dose of stress by um your body to a low dose of stress by um your body to a low dose of stress by going into the cold water and also into going into the cold water and also into going into the cold water and also into the Heat and by that I will create the Heat and by that I will create the Heat and by that I will create hermetic stress in the cells and that's hermetic stress in the cells and that's hermetic stress in the cells and that's going to build them stronger going to build them stronger going to build them stronger I think that there is a higher threshold I think that there is a higher threshold I think that there is a higher threshold which we might not know right now but we which we might not know right now but we which we might not know right now but we see this backed up from studies in sauna see this backed up from studies in sauna see this backed up from studies in sauna that you can overdo it and and in that that you can overdo it and and in that that you can overdo it and and in that way you can you can exhaust your system way you can you can exhaust your system way you can you can exhaust your system and and it's not going to be healthy so and and it's not going to be healthy so and and it's not going to be healthy so two to three times per week is what I do two to three times per week is what I do two to three times per week is what I do you noticed uh increased participation you noticed uh increased participation you noticed uh increased participation in deliberate cold exposure in in
33:00in deliberate cold exposure in in in deliberate cold exposure in in friends and family since your research friends and family since your research friends and family since your research came out came out came out oh yeah and definitely and in friends oh yeah and definitely and in friends oh yeah and definitely and in friends and I mean the whole city is like do it and I mean the whole city is like do it and I mean the whole city is like do it even more I don't know if it's because even more I don't know if it's because even more I don't know if it's because of me I I didn't really think about that of me I I didn't really think about that of me I I didn't really think about that but I just think that but I just think that but I just think that um there is a growing Trend um there is a growing Trend um there is a growing Trend um it wasn't that much growing when I um it wasn't that much growing when I um it wasn't that much growing when I started my research back in 2016 it was started my research back in 2016 it was started my research back in 2016 it was just a little bit on its way but I have just a little bit on its way but I have just a little bit on its way but I have spoken a lot about this in Denmark and spoken a lot about this in Denmark and spoken a lot about this in Denmark and it has grown in popularity especially it has grown in popularity especially it has grown in popularity especially after cobit actually after cobit actually after cobit actually mm-hmm mm-hmm mm-hmm okay so take us through those okay so take us through those okay so take us through those physiological changes what occurs so we physiological changes what occurs so we physiological changes what occurs so we we we jump into that ice cold water I'm we we jump into that ice cold water I'm we we jump into that ice cold water I'm assuming I believe it's sort of up to assuming I believe it's sort of up to assuming I believe it's sort of up to your neck if you're doing it in an open your neck if you're doing it in an open your neck if you're doing it in an open area of water or in an ice bath area of water or in an ice bath area of water or in an ice bath what are the the sort of cascade of what are the the sort of cascade of what are the the sort of cascade of changes that occur changes that occur changes that occur um in response to that um in response to that um in response to that yeah so let's just start with the acute
34:00yeah so let's just start with the acute yeah so let's just start with the acute responses when you you go out on the on responses when you you go out on the on responses when you you go out on the on the jetty or you before your ice bath the jetty or you before your ice bath the jetty or you before your ice bath and you take off your rope if there's a and you take off your rope if there's a and you take off your rope if there's a cold in if there's a cold air you cold in if there's a cold air you cold in if there's a cold air you already there stand in the wind and already there stand in the wind and already there stand in the wind and activate your code receptors on your activate your code receptors on your activate your code receptors on your skin and you have 10 times more cold skin and you have 10 times more cold skin and you have 10 times more cold receptors a cold sensitive receptors in receptors a cold sensitive receptors in receptors a cold sensitive receptors in your skin that you have for heat and I your skin that you have for heat and I your skin that you have for heat and I think that is very interesting and think that is very interesting and think that is very interesting and probably showing that we would need more probably showing that we would need more probably showing that we would need more receptors for the cold than probably for receptors for the cold than probably for receptors for the cold than probably for the heat because you can easily die from the heat because you can easily die from the heat because you can easily die from being in the cold a very short amount of being in the cold a very short amount of being in the cold a very short amount of time or or falling into water that is time or or falling into water that is time or or falling into water that is maybe during our Evolution that this has maybe during our Evolution that this has maybe during our Evolution that this has happened that we have this happened that we have this happened that we have this um receptors trying to communicate to um receptors trying to communicate to um receptors trying to communicate to our brain and to our internal organs and our brain and to our internal organs and our brain and to our internal organs and our Brown fat to activate as soon as we our Brown fat to activate as soon as we our Brown fat to activate as soon as we get a little bit of cold on our skin so get a little bit of cold on our skin so get a little bit of cold on our skin so that is what's happening when you go out that is what's happening when you go out that is what's happening when you go out in the cold wind you take off your rope in the cold wind you take off your rope in the cold wind you take off your rope and you activate your code receptors but and you activate your code receptors but and you activate your code receptors but that is not the full activation in the
35:00that is not the full activation in the that is not the full activation in the wind what happens is that when you have wind what happens is that when you have wind what happens is that when you have lowered your stress level when you stand lowered your stress level when you stand lowered your stress level when you stand there in the wind and you can breathe there in the wind and you can breathe there in the wind and you can breathe calmly and then you take your first step calmly and then you take your first step calmly and then you take your first step into the cold water if you are new to into the cold water if you are new to into the cold water if you are new to cold water immersion in the beginning cold water immersion in the beginning cold water immersion in the beginning you will feel a little bit anxious and a you will feel a little bit anxious and a you will feel a little bit anxious and a little bit panic and that's gonna make little bit panic and that's gonna make little bit panic and that's gonna make your heart rate increase and also your your heart rate increase and also your your heart rate increase and also your blood pressure their studies showing blood pressure their studies showing blood pressure their studies showing that that that if you are new to a cold water immersion if you are new to a cold water immersion if you are new to a cold water immersion so and a beginner then you will have an so and a beginner then you will have an so and a beginner then you will have an increase in in blood pressure for around increase in in blood pressure for around increase in in blood pressure for around 20 to 40 20 to 40 20 to 40 millimeter mercury is that is that one millimeter mercury is that is that one millimeter mercury is that is that one of the reasons why if someone has of the reasons why if someone has of the reasons why if someone has uncontrolled uh hypertension uncontrolled uh hypertension uncontrolled uh hypertension that they should be careful with this that they should be careful with this that they should be careful with this yeah especially when they are new to to yeah especially when they are new to to yeah especially when they are new to to cold water immersion so when you go into cold water immersion so when you go into cold water immersion so when you go into the cold water you are new to this you
36:00the cold water you are new to this you the cold water you are new to this you will have an activation of your will have an activation of your will have an activation of your sympathetic nervous system everybody sympathetic nervous system everybody sympathetic nervous system everybody will have that also those who are will have that also those who are will have that also those who are adapted but if you are new to this you adapted but if you are new to this you adapted but if you are new to this you have the a a bit of a fear going out in have the a a bit of a fear going out in have the a a bit of a fear going out in the cold water and it it it's that's the cold water and it it it's that's the cold water and it it it's that's that's the same for everyone because that's the same for everyone because that's the same for everyone because it's new for you so everything new the it's new for you so everything new the it's new for you so everything new the body is going to react a little bit as body is going to react a little bit as body is going to react a little bit as if this is just a toxic idea it's a if this is just a toxic idea it's a if this is just a toxic idea it's a general and maybe it actually and it is general and maybe it actually and it is general and maybe it actually and it is in general also a bit of toxic a thing in general also a bit of toxic a thing in general also a bit of toxic a thing that you're exposing yourself to when that you're exposing yourself to when that you're exposing yourself to when you go into the cold water so that's you go into the cold water so that's you go into the cold water so that's definitely definitely definitely um also something that that you will um also something that that you will um also something that that you will keep reacting to but you activate your keep reacting to but you activate your keep reacting to but you activate your sympathetic nervous system and you also sympathetic nervous system and you also sympathetic nervous system and you also activate your parasympathetic nervous activate your parasympathetic nervous activate your parasympathetic nervous system because the diving response will system because the diving response will system because the diving response will start immediately as you submerge into start immediately as you submerge into start immediately as you submerge into the cold water and if you have the cold water and if you have the cold water and if you have unregulated high blood pressure and this unregulated high blood pressure and this unregulated high blood pressure and this conflict or hot problems in general this conflict or hot problems in general this conflict or hot problems in general this conflict of the two systems in your conflict of the two systems in your conflict of the two systems in your autonomic nervous system is going to autonomic nervous system is going to autonomic nervous system is going to create this conflict on the heart and a
37:00create this conflict on the heart and a create this conflict on the heart and a little bit of strenuous for the heart little bit of strenuous for the heart little bit of strenuous for the heart and that could um and that could um and that could um that is not good for that is not good for that is not good for um for for the heart of course so it um for for the heart of course so it um for for the heart of course so it just be a little bit careful about that just be a little bit careful about that just be a little bit careful about that and if if people sit out there and and if if people sit out there and and if if people sit out there and thinking is that me I have that can I thinking is that me I have that can I thinking is that me I have that can I still do it then I think you should still do it then I think you should still do it then I think you should consult your own doctor because these consult your own doctor because these consult your own doctor because these are just general rules of general advice are just general rules of general advice are just general rules of general advice that I give so and your doctor knows that I give so and your doctor knows that I give so and your doctor knows your your your your history so so ask your your your your history so so ask your your your your history so so ask your own doctor your own doctor your own doctor okay so you you jump into the water you okay so you you jump into the water you okay so you you jump into the water you um you get this activation of the um you get this activation of the um you get this activation of the sympathetic and the parasympathetic sympathetic and the parasympathetic sympathetic and the parasympathetic nervous system for beginners the heart nervous system for beginners the heart nervous system for beginners the heart rate's going up rate's going up rate's going up um respiratory rate is also going up at um respiratory rate is also going up at um respiratory rate is also going up at the same time is that right and what else is occurring what are the and what else is occurring what are the the kind of other kind of chemical the kind of other kind of chemical the kind of other kind of chemical changes or neurotransmitter changes that
38:00changes or neurotransmitter changes that changes or neurotransmitter changes that are sort of coupled with everything that are sort of coupled with everything that are sort of coupled with everything that you've described so far you've described so far you've described so far yeah so study of stone both in my yeah so study of stone both in my yeah so study of stone both in my studies but also in humans already back studies but also in humans already back studies but also in humans already back from year 2000 that um if you also from year 2000 that um if you also from year 2000 that um if you also studies dating back to 1970s show that studies dating back to 1970s show that studies dating back to 1970s show that when you go into cold water you will when you go into cold water you will when you go into cold water you will have an activation of your sympathetic have an activation of your sympathetic have an activation of your sympathetic nervous system and your stress response nervous system and your stress response nervous system and your stress response so the cold shock will happen so the cold shock will happen so the cold shock will happen immediately and when that happens you immediately and when that happens you immediately and when that happens you have have have um an increase in in no no adrenaline um an increase in in no no adrenaline um an increase in in no no adrenaline and the cortisol is going a little bit and the cortisol is going a little bit and the cortisol is going a little bit up but apparently not that much which is up but apparently not that much which is up but apparently not that much which is also very good but you will have the also very good but you will have the also very good but you will have the increase of no adrenaline which will increase of no adrenaline which will increase of no adrenaline which will activate both on a synopsis between the activate both on a synopsis between the activate both on a synopsis between the synapses in the brain so as a synapses in the brain so as a synapses in the brain so as a neurotransmitter but also as hormones neurotransmitter but also as hormones neurotransmitter but also as hormones um and these um and these um and these um stress hormones that are activated in um stress hormones that are activated in um stress hormones that are activated in your body is going to make you your body is going to make you your body is going to make you um very alert and it's gonna make a dip um very alert and it's gonna make a dip um very alert and it's gonna make a dip glucose from your liver from your
39:00glucose from your liver from your glucose from your liver from your muscles and that will be released to muscles and that will be released to muscles and that will be released to your bloodstream so you have your bloodstream so you have your bloodstream so you have um fuel to fight and flight uh fight or um fuel to fight and flight uh fight or um fuel to fight and flight uh fight or flight yeah it's it's a it's a life or flight yeah it's it's a it's a life or flight yeah it's it's a it's a life or death kind of scenario and your body is death kind of scenario and your body is death kind of scenario and your body is changing your physiology to help you get changing your physiology to help you get changing your physiology to help you get out of this situation it's exactly yeah out of this situation it's exactly yeah out of this situation it's exactly yeah so that is exactly why we have still the so that is exactly why we have still the so that is exactly why we have still the sympathetic nervous system and even sympathetic nervous system and even sympathetic nervous system and even though we don't have lions or other though we don't have lions or other though we don't have lions or other dangerous animals running after us today dangerous animals running after us today dangerous animals running after us today we still need to activate this part of we still need to activate this part of we still need to activate this part of our system to keep ourselves healthy but our system to keep ourselves healthy but our system to keep ourselves healthy but we don't need it to be activated all the we don't need it to be activated all the we don't need it to be activated all the day which is what happens today in our day which is what happens today in our day which is what happens today in our modern society but this kind of modern society but this kind of modern society but this kind of short-term amount of stress activation short-term amount of stress activation short-term amount of stress activation in our body is actually healthy for in our body is actually healthy for in our body is actually healthy for ourselves so as soon as you have that ourselves so as soon as you have that ourselves so as soon as you have that activation and you also activate your activation and you also activate your activation and you also activate your diving response you have the activation diving response you have the activation diving response you have the activation of your vagus nerve and also the
40:00of your vagus nerve and also the of your vagus nerve and also the parasympathetic activation of your parasympathetic activation of your parasympathetic activation of your autonomic nervous system autonomic nervous system autonomic nervous system so you have this activation of your so you have this activation of your so you have this activation of your stress response but also you relax your stress response but also you relax your stress response but also you relax your your wrist and digest system which has your wrist and digest system which has your wrist and digest system which has um the ability to increase them and um the ability to increase them and um the ability to increase them and neurotransmitters in the brain for neurotransmitters in the brain for neurotransmitters in the brain for mental balance and that is serotonin and mental balance and that is serotonin and mental balance and that is serotonin and you also have a dopamine which is from you also have a dopamine which is from you also have a dopamine which is from activation of your sympathetic nervous activation of your sympathetic nervous activation of your sympathetic nervous system which gives you drive and it system which gives you drive and it system which gives you drive and it gives you gives you gives you um motivation for doing this again maybe um motivation for doing this again maybe um motivation for doing this again maybe but also for just for anything you want but also for just for anything you want but also for just for anything you want to do during the during that day and it to do during the during that day and it to do during the during that day and it lasts for hours afterwards lasts for hours afterwards lasts for hours afterwards so there's this I guess initial cold so there's this I guess initial cold so there's this I guess initial cold shock response and anyone who's done shock response and anyone who's done shock response and anyone who's done this will have experienced that this will have experienced that this will have experienced that what what happens though because it does what what happens though because it does what what happens though because it does get easier so when you're when you're in get easier so when you're when you're in get easier so when you're when you're in the water up it sort of gets to a
41:00the water up it sort of gets to a the water up it sort of gets to a certain point where everything now feels certain point where everything now feels certain point where everything now feels much easier and I think you've described much easier and I think you've described much easier and I think you've described that before as a bit of a switch so can that before as a bit of a switch so can that before as a bit of a switch so can you kind of explain you kind of explain you kind of explain um what's happening there with regards um what's happening there with regards um what's happening there with regards to to our physiology that could explain to to our physiology that could explain to to our physiology that could explain that transition from discomfort to that transition from discomfort to that transition from discomfort to something that is a bit more of a something that is a bit more of a something that is a bit more of a bearable experience yeah so there was bearable experience yeah so there was bearable experience yeah so there was like you can divide it into three like you can divide it into three like you can divide it into three processes there's the metabolic process processes there's the metabolic process processes there's the metabolic process where your brown fat activation because where your brown fat activation because where your brown fat activation because of the Nora adrenaline the increase in of the Nora adrenaline the increase in of the Nora adrenaline the increase in noradrenaline when you go into the cold noradrenaline when you go into the cold noradrenaline when you go into the cold water and it's going to activate the water and it's going to activate the water and it's going to activate the brown fat immediately because it's so brown fat immediately because it's so brown fat immediately because it's so close to our central nervous system that close to our central nervous system that close to our central nervous system that is going to be activated and with time is going to be activated and with time is going to be activated and with time you will have an increase of you will have an increase of you will have an increase of thermogenesis of increased activation of thermogenesis of increased activation of thermogenesis of increased activation of the brown fat which has the course of the brown fat which has the course of the brown fat which has the course of increasing your heat in your body so it increasing your heat in your body so it increasing your heat in your body so it warms you up from the inside and the warms you up from the inside and the warms you up from the inside and the more you expose yourself to the cold the
42:00more you expose yourself to the cold the more you expose yourself to the cold the more mitochondria you will build in the more mitochondria you will build in the more mitochondria you will build in the brown fat cells and they will become brown fat cells and they will become brown fat cells and they will become more efficient at heating you up and more efficient at heating you up and more efficient at heating you up and keeping you warm so you don't with time keeping you warm so you don't with time keeping you warm so you don't with time you will have it easier getting warmer you will have it easier getting warmer you will have it easier getting warmer but you also that is one thing so that's but you also that is one thing so that's but you also that is one thing so that's the metabolism but there's also the metabolism but there's also the metabolism but there's also um an increased ability for the body to um an increased ability for the body to um an increased ability for the body to um contract in your blood vessels um contract in your blood vessels um contract in your blood vessels so so so um because the when you when you expose um because the when you when you expose um because the when you when you expose yourself to the code you will have an yourself to the code you will have an yourself to the code you will have an increase in nitric oxide and that is increase in nitric oxide and that is increase in nitric oxide and that is something that makes your blood vessels something that makes your blood vessels something that makes your blood vessels more elastic it makes it the ability to more elastic it makes it the ability to more elastic it makes it the ability to contract and dilate even better and also contract and dilate even better and also contract and dilate even better and also circulating the oxygen around in your circulating the oxygen around in your circulating the oxygen around in your body that has a lot of benefits both for body that has a lot of benefits both for body that has a lot of benefits both for focus and for getting yourself warm and focus and for getting yourself warm and focus and for getting yourself warm and and just for circulation just in general and just for circulation just in general and just for circulation just in general but when you have
43:00but when you have but when you have exposed yourself to the code multiple exposed yourself to the code multiple exposed yourself to the code multiple times you will see that you also get red times you will see that you also get red times you will see that you also get red on your skin when you get off from the on your skin when you get off from the on your skin when you get off from the the cold water and that is because the the cold water and that is because the the cold water and that is because the ability to ability to ability to um to dilate the blood vessels is gonna um to dilate the blood vessels is gonna um to dilate the blood vessels is gonna be better and when then when you study be better and when then when you study be better and when then when you study show that if you're adapted to the cold show that if you're adapted to the cold show that if you're adapted to the cold water the the skin gets very cold when water the the skin gets very cold when water the the skin gets very cold when you get into the cold water but it gets you get into the cold water but it gets you get into the cold water but it gets it stays colder than people who are not it stays colder than people who are not it stays colder than people who are not adapted but they are not getting colder adapted but they are not getting colder adapted but they are not getting colder in the core so this shows that in the core so this shows that in the core so this shows that um you your skin becomes more and more um you your skin becomes more and more um you your skin becomes more and more as a shield the ability to contract and as a shield the ability to contract and as a shield the ability to contract and keep the warm blood in your core is keep the warm blood in your core is keep the warm blood in your core is increasing with time with adaptation so increasing with time with adaptation so increasing with time with adaptation so that is like the the second thing that that is like the the second thing that that is like the the second thing that happens but then there's also the happens but then there's also the happens but then there's also the hormonal thing so you also have the hormonal thing so you also have the hormonal thing so you also have the increase of no adrenaline dopamine and increase of no adrenaline dopamine and increase of no adrenaline dopamine and and the distress hormones just in threat
44:00and the distress hormones just in threat and the distress hormones just in threat General is going to be faster activated General is going to be faster activated General is going to be faster activated when you when you when you um get adapted to the cold water so would would someone who has more so would would someone who has more Brown fat Brown fat Brown fat would would there with the sort of time would would there with the sort of time would would there with the sort of time between jumping into the water and going between jumping into the water and going between jumping into the water and going from that discomfort feeling and the the from that discomfort feeling and the the from that discomfort feeling and the the kind of cold shock to the more bearable kind of cold shock to the more bearable kind of cold shock to the more bearable stage would that be much shorter because stage would that be much shorter because stage would that be much shorter because they have a better ability to kind of they have a better ability to kind of they have a better ability to kind of heat their body up quicker yeah yeah heat their body up quicker yeah yeah heat their body up quicker yeah yeah definitely so if you are you're getting definitely so if you are you're getting definitely so if you are you're getting adapted to the cold water you will adapted to the cold water you will adapted to the cold water you will increase your thermogenesis you will increase your thermogenesis you will increase your thermogenesis you will increase your ability to keep your increase your ability to keep your increase your ability to keep your temperature balance in your body much temperature balance in your body much temperature balance in your body much better so that is one of also the better so that is one of also the better so that is one of also the results from my studies showing that you results from my studies showing that you results from my studies showing that you get warmer physically warmer when you get warmer physically warmer when you get warmer physically warmer when you get adapted to cold water right and just get adapted to cold water right and just get adapted to cold water right and just so everyone's on the same page here so
45:00so everyone's on the same page here so so everyone's on the same page here so when you're when you're regularly when you're when you're regularly when you're when you're regularly exposing yourself deliberately to cold exposing yourself deliberately to cold exposing yourself deliberately to cold water water water get this physiological response that you get this physiological response that you get this physiological response that you just described part of which results in just described part of which results in just described part of which results in an increase in noradrenaline which is a an increase in noradrenaline which is a an increase in noradrenaline which is a hormone and then that hormone activates hormone and then that hormone activates hormone and then that hormone activates this organ this brown fat organ this organ this brown fat organ this organ this brown fat organ which I might get you to describe a which I might get you to describe a which I might get you to describe a little bit further and why that's little bit further and why that's little bit further and why that's beneficial but that's sort of where beneficial but that's sort of where beneficial but that's sort of where we're at the story so far and the more we're at the story so far and the more we're at the story so far and the more or with maybe not the more is better but or with maybe not the more is better but or with maybe not the more is better but with regular exposure to cold with regular exposure to cold with regular exposure to cold and activating the system we can and activating the system we can and activating the system we can increase the amount of brown fat we have increase the amount of brown fat we have increase the amount of brown fat we have is that kind of a correct sort of decent is that kind of a correct sort of decent is that kind of a correct sort of decent summary of where we're up to so far yes summary of where we're up to so far yes summary of where we're up to so far yes very good okay so so Brown fat as as an very good okay so so Brown fat as as an very good okay so so Brown fat as as an organ how is it different to let's just
46:00organ how is it different to let's just organ how is it different to let's just say white fat or yellow fat the type of say white fat or yellow fat the type of say white fat or yellow fat the type of fat that most people probably think of fat that most people probably think of fat that most people probably think of when we mention the word fat yeah so when we mention the word fat yeah so when we mention the word fat yeah so it's very different so we have this we it's very different so we have this we it's very different so we have this we have the white fat in the body we want have the white fat in the body we want have the white fat in the body we want to get rid of it it's located on our on to get rid of it it's located on our on to get rid of it it's located on our on our thighs and and around our and on our our thighs and and around our and on our our thighs and and around our and on our on our belly and around our inner organs on our belly and around our inner organs on our belly and around our inner organs and that is where it's dangerous and that is where it's dangerous and that is where it's dangerous actually and and increases the actually and and increases the actually and and increases the um the risk of cardiovascular diseases um the risk of cardiovascular diseases um the risk of cardiovascular diseases so we want to get rid of the of most of so we want to get rid of the of most of so we want to get rid of the of most of our white fat because most of us our white fat because most of us our white fat because most of us actually have too much of it and we have actually have too much of it and we have actually have too much of it and we have this other kind of fat so the white fat this other kind of fat so the white fat this other kind of fat so the white fat is storing the energy in our body right is storing the energy in our body right is storing the energy in our body right and that is evolutionary very important and that is evolutionary very important and that is evolutionary very important because we we do need a storage because because we we do need a storage because because we we do need a storage because sometimes sometimes sometimes definitely back back in the days we definitely back back in the days we definitely back back in the days we didn't have enough food so we we did didn't have enough food so we we did didn't have enough food so we we did starve so for a while and we did today starve so for a while and we did today starve so for a while and we did today we call it fasting but we starved at
47:00we call it fasting but we starved at we call it fasting but we starved at some point and we needed this storage so some point and we needed this storage so some point and we needed this storage so the white fat storage is the white fat storage is the white fat storage is um needed in our body if we don't have um needed in our body if we don't have um needed in our body if we don't have it a studies show that these people get it a studies show that these people get it a studies show that these people get sick so there are people not having the sick so there are people not having the sick so there are people not having the ability to store their white fat and ability to store their white fat and ability to store their white fat and they are very sick so we also need a they are very sick so we also need a they are very sick so we also need a little bit of white fat storage the little bit of white fat storage the little bit of white fat storage the brown fat on the other hand is brown fat on the other hand is brown fat on the other hand is completely different it has completely different it has completely different it has um very opposite actually so the brown um very opposite actually so the brown um very opposite actually so the brown fat is increasing our energy expenditure fat is increasing our energy expenditure fat is increasing our energy expenditure so the brown fat can use energy in the so the brown fat can use energy in the so the brown fat can use energy in the body and the white fat will store the body and the white fat will store the body and the white fat will store the energy so the brown fat upon activation energy so the brown fat upon activation energy so the brown fat upon activation can can can um actually decrease the white fat in um actually decrease the white fat in um actually decrease the white fat in our body our body our body and on a fish you could say on a on a and on a fish you could say on a on a and on a fish you could say on a on a cell level cell level cell level um the brown fat cell also look very um the brown fat cell also look very um the brown fat cell also look very different from the white fat different from the white fat different from the white fat so the brow fat cell has if you look in so the brow fat cell has if you look in so the brow fat cell has if you look in maybe I can draw a picture here for you maybe I can draw a picture here for you maybe I can draw a picture here for you but if you look at the brown fat cell it
48:00but if you look at the brown fat cell it but if you look at the brown fat cell it has one has one has one um little nuclei every cell have that um little nuclei every cell have that um little nuclei every cell have that but it has a lot of mitochondria in the but it has a lot of mitochondria in the but it has a lot of mitochondria in the cells and these are the powerhouses in cells and these are the powerhouses in cells and these are the powerhouses in the cells so it can be activated the cells so it can be activated the cells so it can be activated um upon some kind of stimulus and for um upon some kind of stimulus and for um upon some kind of stimulus and for brown fat the most potent one is cold brown fat the most potent one is cold brown fat the most potent one is cold and apparently actually actually also and apparently actually actually also and apparently actually actually also heat and we can get back to that but it heat and we can get back to that but it heat and we can get back to that but it can be activated with some kind of can be activated with some kind of can be activated with some kind of stimulus and when we do that it will stimulus and when we do that it will stimulus and when we do that it will activate and then it will activate and then it will activate and then it will um heat up um heat up um heat up um the outcome of activating the brown um the outcome of activating the brown um the outcome of activating the brown fat is heat so fat is heat so fat is heat so um when we do that um when we do that um when we do that it would need some fuel to keep it it would need some fuel to keep it it would need some fuel to keep it activated and that is in that is taking activated and that is in that is taking activated and that is in that is taking up sugar and fat from the bloodstream as up sugar and fat from the bloodstream as up sugar and fat from the bloodstream as fuel to generate this heat so it's a fuel to generate this heat so it's a fuel to generate this heat so it's a thermogenic tissue in our body and that thermogenic tissue in our body and that thermogenic tissue in our body and that is why it can actually be seen as a is why it can actually be seen as a is why it can actually be seen as a preventive organ in our body for obesity
49:00preventive organ in our body for obesity preventive organ in our body for obesity and type 2 diabetes and in that way and type 2 diabetes and in that way and type 2 diabetes and in that way decrease the white fat decrease the white fat decrease the white fat if someone's thinking gosh I wonder how if someone's thinking gosh I wonder how if someone's thinking gosh I wonder how much Brown fat I have and you know maybe much Brown fat I have and you know maybe much Brown fat I have and you know maybe they've they've had a scan to look at they've they've had a scan to look at they've they've had a scan to look at the health of their heart before and the health of their heart before and the health of their heart before and they've done a bone mineral density uh they've done a bone mineral density uh they've done a bone mineral density uh dexa scan for bone mineral density in dexa scan for bone mineral density in dexa scan for bone mineral density in their their thinking is there a test out their their thinking is there a test out their their thinking is there a test out there that I can go and do that will there that I can go and do that will there that I can go and do that will quantify how much Brown fat that I have quantify how much Brown fat that I have quantify how much Brown fat that I have and then you can reference it against and then you can reference it against and then you can reference it against some sort of range and sort of work out some sort of range and sort of work out some sort of range and sort of work out whether you have a good amount or whether you have a good amount or whether you have a good amount or perhaps it's something that you need to perhaps it's something that you need to perhaps it's something that you need to work on does that exist work on does that exist work on does that exist no it doesn't so we it's the thing is no it doesn't so we it's the thing is no it doesn't so we it's the thing is that Barrel fat is um I call it we call that Barrel fat is um I call it we call that Barrel fat is um I call it we call it it's it's defined as an organ because it it's it's defined as an organ because it it's it's defined as an organ because it is really an organ in our body but it is really an organ in our body but it is really an organ in our body but it's located different places six places it's located different places six places it's located different places six places in the body so it's not like we can take in the body so it's not like we can take in the body so it's not like we can take a blood sample and just say well because
50:00a blood sample and just say well because a blood sample and just say well because this marker is increased or something this marker is increased or something this marker is increased or something then we know that there is a brown fat then we know that there is a brown fat then we know that there is a brown fat and by that we cannot quantify how much and by that we cannot quantify how much and by that we cannot quantify how much we have because as I said it's located we have because as I said it's located we have because as I said it's located six places in the body as far as we know six places in the body as far as we know six places in the body as far as we know we have there are really good studies we have there are really good studies we have there are really good studies from Lightner edel from 2017 a study from Lightner edel from 2017 a study from Lightner edel from 2017 a study showing that if you do this kind of pet showing that if you do this kind of pet showing that if you do this kind of pet City scanning overlays and people don't City scanning overlays and people don't City scanning overlays and people don't can't afford Pet City scanning so but if can't afford Pet City scanning so but if can't afford Pet City scanning so but if they can then yeah then they can they can then yeah then they can they can then yeah then they can actually measure how much Brown fat they actually measure how much Brown fat they actually measure how much Brown fat they have but what we do have but what we do have but what we do and what we did in my studies is that and what we did in my studies is that and what we did in my studies is that you can inject your you can inject your you can inject your um your subjects in in a in a in a trial um your subjects in in a in a in a trial um your subjects in in a in a in a trial with this glucose analog Tracer and that with this glucose analog Tracer and that with this glucose analog Tracer and that glucose upon Activation so cold stimulus glucose upon Activation so cold stimulus glucose upon Activation so cold stimulus is gonna be is gonna be is gonna be um um taken up in the brown fat cells and then taken up in the brown fat cells and then taken up in the brown fat cells and then you can in a PET CT scanner see where is you can in a PET CT scanner see where is you can in a PET CT scanner see where is this glucose analog Tracer located now this glucose analog Tracer located now this glucose analog Tracer located now and if you have activated the brown fat
51:00and if you have activated the brown fat and if you have activated the brown fat it's going to take up that glucose and it's going to take up that glucose and it's going to take up that glucose and then we can see it on a PET CT scannings then we can see it on a PET CT scannings then we can see it on a PET CT scannings but Pet City scannings are very but Pet City scannings are very but Pet City scannings are very expensive so at this moment we we don't expensive so at this moment we we don't expensive so at this moment we we don't have a tool yet to measure how much have a tool yet to measure how much have a tool yet to measure how much Brown fat each people have but one thing Brown fat each people have but one thing Brown fat each people have but one thing that I have seen um that I have seen um that I have seen um in my studies in my studies in my studies um and this is now I'm going to give you um and this is now I'm going to give you um and this is now I'm going to give you an example of what happened in in one of an example of what happened in in one of an example of what happened in in one of my um subjects actually and so one of my my um subjects actually and so one of my my um subjects actually and so one of my winter swimmers didn't have any brown winter swimmers didn't have any brown winter swimmers didn't have any brown fat um and we saw that on the PET CT fat um and we saw that on the PET CT fat um and we saw that on the PET CT scannings scannings scannings um but he um and he reacted very um but he um and he reacted very um but he um and he reacted very differently uh on the cooling and I differently uh on the cooling and I differently uh on the cooling and I cooled my subjects for multiple times as cooled my subjects for multiple times as cooled my subjects for multiple times as some multiple days uh just repeating the some multiple days uh just repeating the some multiple days uh just repeating the same experiment to see if I can repeat same experiment to see if I can repeat same experiment to see if I can repeat my results my results my results um and if I couldn't then that's also um and if I couldn't then that's also um and if I couldn't then that's also results of course but that's gonna show results of course but that's gonna show results of course but that's gonna show that maybe the brown fat is not that that maybe the brown fat is not that that maybe the brown fat is not that easy to to to to activate or it's not so
52:00easy to to to to activate or it's not so easy to to to to activate or it's not so but what we saw here was that this but what we saw here was that this but what we saw here was that this person who didn't have any brown fat but person who didn't have any brown fat but person who didn't have any brown fat but was a winter swimmer he it was cold was a winter swimmer he it was cold was a winter swimmer he it was cold already from the beginning so a person already from the beginning so a person already from the beginning so a person who gets easily cold and have a hard who gets easily cold and have a hard who gets easily cold and have a hard time getting warmed up again might not time getting warmed up again might not time getting warmed up again might not have that much Brown fat it could be have that much Brown fat it could be have that much Brown fat it could be that it's very correlated you can say so that it's very correlated you can say so that it's very correlated you can say so with time when you expose yourself to with time when you expose yourself to with time when you expose yourself to the code and you increase your brown fat the code and you increase your brown fat the code and you increase your brown fat efficiency in the cell so more efficiency in the cell so more efficiency in the cell so more mitochondria in the cells you will also mitochondria in the cells you will also mitochondria in the cells you will also physically get a warmer or faster warmer physically get a warmer or faster warmer physically get a warmer or faster warmer so maybe you can use that as like a so maybe you can use that as like a so maybe you can use that as like a every day too to see like okay am I every day too to see like okay am I every day too to see like okay am I getting am I a very cold getting am I a very cold getting am I a very cold um physically a very cold person uh then um physically a very cold person uh then um physically a very cold person uh then you might not have as much Brown fat or you might not have as much Brown fat or you might not have as much Brown fat or maybe if you expose you then yourself to maybe if you expose you then yourself to maybe if you expose you then yourself to the cold and you still have a hard time the cold and you still have a hard time the cold and you still have a hard time hitting yourself up then it could be hitting yourself up then it could be hitting yourself up then it could be that you don't have that much but if you
53:00that you don't have that much but if you that you don't have that much but if you feel the change feel the change feel the change where you feel that you get warmer by where you feel that you get warmer by where you feel that you get warmer by time with adaptation time with adaptation time with adaptation or acclimation also from time to time or acclimation also from time to time or acclimation also from time to time then you might actually have some brown then you might actually have some brown then you might actually have some brown fat but we are in research trying to fat but we are in research trying to fat but we are in research trying to figure out if we can find figure out if we can find figure out if we can find um markers for the brown fat in a blood um markers for the brown fat in a blood um markers for the brown fat in a blood in a blood sample but we are not there in a blood sample but we are not there in a blood sample but we are not there interesting interesting interesting so someone like that that was in your so someone like that that was in your so someone like that that was in your study who I believe you said they were a study who I believe you said they were a study who I believe you said they were a winter swimmer but they had very little winter swimmer but they had very little winter swimmer but they had very little brown fat brown fat brown fat can someone like that still through can someone like that still through can someone like that still through repeated deliberate exposure perhaps repeated deliberate exposure perhaps repeated deliberate exposure perhaps increasing frequency or duration can increasing frequency or duration can increasing frequency or duration can they can actually increase their Brown they can actually increase their Brown they can actually increase their Brown fat stores fat stores fat stores so so um if you have very little if you just um if you have very little if you just um if you have very little if you just have the brown fat then you can increase have the brown fat then you can increase have the brown fat then you can increase it but you can also make it more it but you can also make it more it but you can also make it more efficient so
54:00efficient so efficient so um like we saw in my study that the um like we saw in my study that the um like we saw in my study that the amount of brown fat in the winter amount of brown fat in the winter amount of brown fat in the winter swimmer group didn't increase swimmer group didn't increase swimmer group didn't increase but the efficiency of the cells but the efficiency of the cells but the efficiency of the cells increased so they generated more heat increased so they generated more heat increased so they generated more heat upon cold stimulation so if you don't upon cold stimulation so if you don't upon cold stimulation so if you don't have that much Brown fat you can have that much Brown fat you can have that much Brown fat you can probably get warmer by increasing the probably get warmer by increasing the probably get warmer by increasing the efficiency of the cells and probably efficiency of the cells and probably efficiency of the cells and probably grow some more beige fat in this in your grow some more beige fat in this in your grow some more beige fat in this in your body that is like a third type I'm just body that is like a third type I'm just body that is like a third type I'm just throwing in the salmon but we can talk throwing in the salmon but we can talk throwing in the salmon but we can talk about it of course but if you don't have about it of course but if you don't have about it of course but if you don't have any at all if you are what we call bat any at all if you are what we call bat any at all if you are what we call bat negative so you don't have the the negative so you don't have the the negative so you don't have the the tissue even tissue even tissue even it is questionable and we don't really it is questionable and we don't really it is questionable and we don't really have the answer yet if you can transform have the answer yet if you can transform have the answer yet if you can transform your fat precurs yourself so baby fat your fat precurs yourself so baby fat your fat precurs yourself so baby fat cells into a more beige kind of fat cells into a more beige kind of fat cells into a more beige kind of fat cells so they will have the thermogenic
55:00cells so they will have the thermogenic cells so they will have the thermogenic um capacity or ability to activate more um capacity or ability to activate more um capacity or ability to activate more than just a total white fat cell the than just a total white fat cell the than just a total white fat cell the yellow fat cell so we are still having yellow fat cell so we are still having yellow fat cell so we are still having some questions about this and we don't some questions about this and we don't some questions about this and we don't really know but this person or this really know but this person or this really know but this person or this subject are just referenced to from my subject are just referenced to from my subject are just referenced to from my own study he didn't have any at all so own study he didn't have any at all so own study he didn't have any at all so he was what I in my study called a bad he was what I in my study called a bad he was what I in my study called a bad negative negative negative um um subject he didn't have any interesting subject he didn't have any interesting subject he didn't have any interesting so what so with the cold exposure we're so what so with the cold exposure we're so what so with the cold exposure we're activating the brown fat the existing activating the brown fat the existing activating the brown fat the existing Brown fat that we whatever we have and Brown fat that we whatever we have and Brown fat that we whatever we have and we can make that more efficient we can make that more efficient we can make that more efficient as an organ as an organ as an organ um what is it though that dictates how um what is it though that dictates how um what is it though that dictates how much Brown fat we have is that a genetic much Brown fat we have is that a genetic much Brown fat we have is that a genetic thing that's that's determined by our thing that's that's determined by our thing that's that's determined by our genes yep probably it's it's both genes yep probably it's it's both genes yep probably it's it's both genetics but it's also environmental and genetics but it's also environmental and genetics but it's also environmental and that is exactly why it is really good to that is exactly why it is really good to that is exactly why it is really good to study this and see if we can grow this
56:00study this and see if we can grow this study this and see if we can grow this brown fat brown fat um in in a natural way because the brown um in in a natural way because the brown um in in a natural way because the brown fat is activated by cold so it's very fat is activated by cold so it's very fat is activated by cold so it's very likely that we can grow some more Brown likely that we can grow some more Brown likely that we can grow some more Brown fat if we just expose ourselves to the fat if we just expose ourselves to the fat if we just expose ourselves to the cold and when we get over our fear for cold and when we get over our fear for cold and when we get over our fear for it because this is actually something it because this is actually something it because this is actually something that is making us healthy so we can grow that is making us healthy so we can grow that is making us healthy so we can grow more Brown fat but we need to expose more Brown fat but we need to expose more Brown fat but we need to expose ourselves to the cold and to the heat ourselves to the cold and to the heat ourselves to the cold and to the heat because that is the most potent way of because that is the most potent way of because that is the most potent way of doing it because it's it's connected doing it because it's it's connected doing it because it's it's connected with our central nervous system and our with our central nervous system and our with our central nervous system and our peripheral nervous system and also there peripheral nervous system and also there peripheral nervous system and also there is a direct pathway from the skin is a direct pathway from the skin is a direct pathway from the skin directly to the brown fat so it will be directly to the brown fat so it will be directly to the brown fat so it will be activated not only from the brain but activated not only from the brain but activated not only from the brain but also directly from the skin to the brown also directly from the skin to the brown also directly from the skin to the brown fat so the most potent way and and is fat so the most potent way and and is fat so the most potent way and and is the cold and changing your Enviro the cold and changing your Enviro the cold and changing your Enviro environmental temperatures to keep environmental temperatures to keep environmental temperatures to keep yourself healthy in that way yourself healthy in that way yourself healthy in that way interesting so explain that again so
57:00interesting so explain that again so interesting so explain that again so when we get into the cold the first part when we get into the cold the first part when we get into the cold the first part of the story that I understood was of the story that I understood was of the story that I understood was um noradrenaline is what it gets um noradrenaline is what it gets um noradrenaline is what it gets released we went through that in released we went through that in released we went through that in response to getting into the cold then response to getting into the cold then response to getting into the cold then that activates the brown fat but but you that activates the brown fat but but you that activates the brown fat but but you there's also a direct pathway from the there's also a direct pathway from the there's also a direct pathway from the skin to the brown fat yes there is a skin to the brown fat yes there is a skin to the brown fat yes there is a direct pathway also so you can activate direct pathway also so you can activate direct pathway also so you can activate a and directly releasing a and directly releasing a activation of the no adrenaline close to activation of the no adrenaline close to activation of the no adrenaline close to the brown fat so there's like two the brown fat so there's like two the brown fat so there's like two Pathways uh going and there's actually Pathways uh going and there's actually Pathways uh going and there's actually also a pathway from the muscles so there also a pathway from the muscles so there also a pathway from the muscles so there are different ways of the body to keep are different ways of the body to keep are different ways of the body to keep the brown fat activated in order to save the brown fat activated in order to save the brown fat activated in order to save us so the muscles are helping by us so the muscles are helping by us so the muscles are helping by increasing also increasing also increasing also um um a hormone so it will activate the brown a hormone so it will activate the brown a hormone so it will activate the brown fat there is also the skin and there is
58:00fat there is also the skin and there is fat there is also the skin and there is also the brain so from multiple places also the brain so from multiple places also the brain so from multiple places in the body the signal is sent to this in the body the signal is sent to this in the body the signal is sent to this Central organ in our body to generate Central organ in our body to generate Central organ in our body to generate heat because this is the only way our heat because this is the only way our heat because this is the only way our body can generate heat that and the body can generate heat that and the body can generate heat that and the muscles muscles muscles right so it sort of pulls in glucose right so it sort of pulls in glucose right so it sort of pulls in glucose um it uses that to generate energy that um it uses that to generate energy that um it uses that to generate energy that energy is heating us up energy is heating us up energy is heating us up um which is helping us in this scenario um which is helping us in this scenario um which is helping us in this scenario where we've just exposed our body to a where we've just exposed our body to a where we've just exposed our body to a very very cold temperature so if if very very cold temperature so if if very very cold temperature so if if people are thinking okay that makes a people are thinking okay that makes a people are thinking okay that makes a lot of sense I completely understand lot of sense I completely understand lot of sense I completely understand what the purpose of ground fat is and what the purpose of ground fat is and what the purpose of ground fat is and how it plays a different role to say how it plays a different role to say how it plays a different role to say white fat which is mostly for storage of white fat which is mostly for storage of white fat which is mostly for storage of energy energy energy um you mentioned before though that um you mentioned before though that um you mentioned before though that brown fat makes us healthy so if we kind brown fat makes us healthy so if we kind brown fat makes us healthy so if we kind of go beyond the acute setting where of go beyond the acute setting where of go beyond the acute setting where it's helping us warm up what what are
59:00it's helping us warm up what what are it's helping us warm up what what are the the sort of more Downstream health the the sort of more Downstream health the the sort of more Downstream health benefits that we get from having this benefits that we get from having this benefits that we get from having this brown fat working more efficiently brown fat working more efficiently brown fat working more efficiently yeah so yeah so we can activate our Brown fat in we can activate our Brown fat in we can activate our Brown fat in we will lower our we will lower our we will lower our s of glucose and we have seen that in my s of glucose and we have seen that in my s of glucose and we have seen that in my in my results as well where we see that in my results as well where we see that in my results as well where we see that if you have exposed yourself to the cold if you have exposed yourself to the cold if you have exposed yourself to the cold you have a more efficient Brown fat you have a more efficient Brown fat you have a more efficient Brown fat activation a higher thermogenesis in the activation a higher thermogenesis in the activation a higher thermogenesis in the body and that's going to clear your body and that's going to clear your body and that's going to clear your glucose from your bloodstream faster glucose from your bloodstream faster glucose from your bloodstream faster upon just one meal or one sugar drink so upon just one meal or one sugar drink so upon just one meal or one sugar drink so you will have a faster metabolism you will have a faster metabolism you will have a faster metabolism you also have a lower insulin you also have a lower insulin you also have a lower insulin um levels so lower insulin production is um levels so lower insulin production is um levels so lower insulin production is associated with uh being healthier so associated with uh being healthier so associated with uh being healthier so you you really want to have a body with you you really want to have a body with you you really want to have a body with which doesn't overproduce insulin
1:00which doesn't overproduce insulin which doesn't overproduce insulin because that is a sign that your cells because that is a sign that your cells because that is a sign that your cells are not are not are not um sensitive to insulin and when you are um sensitive to insulin and when you are um sensitive to insulin and when you are insensitive to insulin you are closer to insensitive to insulin you are closer to insensitive to insulin you are closer to getting both bees but also getting type getting both bees but also getting type getting both bees but also getting type 2 diabetes which is one of our big huge 2 diabetes which is one of our big huge 2 diabetes which is one of our big huge and growing and growing and growing um pandemic diseases in in our world so um pandemic diseases in in our world so um pandemic diseases in in our world so um what we can do by activating the um what we can do by activating the um what we can do by activating the brown fat is a way to keep ourselves brown fat is a way to keep ourselves brown fat is a way to keep ourselves preventing ourselves from lifestyle preventing ourselves from lifestyle preventing ourselves from lifestyle diseases down the road so cardiovascular diseases down the road so cardiovascular diseases down the road so cardiovascular diseases type 2 diabetes oh the major diseases type 2 diabetes oh the major diseases type 2 diabetes oh the major inflammatoric diseases so Brown fat inflammatoric diseases so Brown fat inflammatoric diseases so Brown fat activation lowers inflammation in the activation lowers inflammation in the activation lowers inflammation in the body and that has really some health body and that has really some health body and that has really some health benefits both on physiology but also on benefits both on physiology but also on benefits both on physiology but also on Mental Health actually so we know from Mental Health actually so we know from Mental Health actually so we know from studies that depression studies that depression studies that depression uh is associated with inflammation in uh is associated with inflammation in uh is associated with inflammation in the body so we know that if you have the body so we know that if you have the body so we know that if you have high inflammation and in the body you high inflammation and in the body you high inflammation and in the body you also have a higher risk of developing a
1:01also have a higher risk of developing a also have a higher risk of developing a depression so it is really something depression so it is really something depression so it is really something that we can use to prevent uh lifestyle that we can use to prevent uh lifestyle that we can use to prevent uh lifestyle diseases quick one if you'd like some diseases quick one if you'd like some diseases quick one if you'd like some inspiration to take your fermented food inspiration to take your fermented food inspiration to take your fermented food game and gut health to the next level be game and gut health to the next level be game and gut health to the next level be sure to check out my digital plant-based sure to check out my digital plant-based sure to check out my digital plant-based ferments guide inside are some of my ferments guide inside are some of my ferments guide inside are some of my favorite recipes including my soy labnay favorite recipes including my soy labnay favorite recipes including my soy labnay and homemade kombucha learn more at and homemade kombucha learn more at and homemade kombucha learn more at theproof.com forward slash ferments theproof.com forward slash ferments theproof.com forward slash ferments that's the proof.com forward slash that's the proof.com forward slash that's the proof.com forward slash ferments ferments ferments has anyone looked at a sort of cohort of has anyone looked at a sort of cohort of has anyone looked at a sort of cohort of winter swimmers winter swimmers winter swimmers and looked sort of prospectively over and looked sort of prospectively over and looked sort of prospectively over time at the incidence of disease are time at the incidence of disease are time at the incidence of disease are people that are getting out there in people that are getting out there in people that are getting out there in Denmark or in in Bondi in the winter Denmark or in in Bondi in the winter Denmark or in in Bondi in the winter we're aware of where they're located and we're aware of where they're located and we're aware of where they're located and they're doing that regularly do they they're doing that regularly do they they're doing that regularly do they have lower incidence of type 2 diabetes have lower incidence of type 2 diabetes have lower incidence of type 2 diabetes are they less likely to be overweight or are they less likely to be overweight or are they less likely to be overweight or obese do we have any data on that
1:02question but no we don't actually we question but no we don't actually we don't have that on a long term and we don't have that on a long term and we don't have that on a long term and we need studies showing need studies showing need studies showing um what happens down the road in 20 30 um what happens down the road in 20 30 um what happens down the road in 20 30 years and even though we don't we will years and even though we don't we will years and even though we don't we will not have the results right now this is not have the results right now this is not have the results right now this is definitely something we should do and definitely something we should do and definitely something we should do and but we have some other results that we but we have some other results that we but we have some other results that we can maybe lean to and and look to and can maybe lean to and and look to and can maybe lean to and and look to and that is the that is the that is the um a Sona cohort um a Sona cohort um a Sona cohort um of Sona bathers from Finland um of Sona bathers from Finland um of Sona bathers from Finland um a study was conducted or started up um a study was conducted or started up um a study was conducted or started up in the 80s where they have followed now in the 80s where they have followed now in the 80s where they have followed now uh the sauna bathers from Finland more uh the sauna bathers from Finland more uh the sauna bathers from Finland more than two to three thousand sonar bathers than two to three thousand sonar bathers than two to three thousand sonar bathers and they are up to almost 25 or 30 years and they are up to almost 25 or 30 years and they are up to almost 25 or 30 years now and they have published regularly now and they have published regularly now and they have published regularly some studies showing the association of some studies showing the association of some studies showing the association of going into heat and they also use the going into heat and they also use the going into heat and they also use the cold they roll in the snow where they cold they roll in the snow where they cold they roll in the snow where they jump into the lake and stuff like that jump into the lake and stuff like that jump into the lake and stuff like that so they do the contrast therapy which is
1:03so they do the contrast therapy which is so they do the contrast therapy which is also my my research and and what I talk also my my research and and what I talk also my my research and and what I talk about so doing this kind of like about so doing this kind of like about so doing this kind of like um alternation between the cold and the um alternation between the cold and the um alternation between the cold and the heat shows in this sauna cohort study heat shows in this sauna cohort study heat shows in this sauna cohort study and now I'm gonna point to a study they and now I'm gonna point to a study they and now I'm gonna point to a study they published in 2015 and where they show published in 2015 and where they show published in 2015 and where they show how much sauna you should use there's a how much sauna you should use there's a how much sauna you should use there's a higher threshold and also higher threshold and also higher threshold and also um how many times per week for to see um how many times per week for to see um how many times per week for to see the benefits and they also find how much the benefits and they also find how much the benefits and they also find how much you shouldn't Cross or do too much you shouldn't Cross or do too much you shouldn't Cross or do too much because that's gonna then lower the because that's gonna then lower the because that's gonna then lower the benefits benefits benefits um again so there seemed to be a higher um again so there seemed to be a higher um again so there seemed to be a higher threshold and that is what we also need threshold and that is what we also need threshold and that is what we also need if we just want to look at the code if we just want to look at the code if we just want to look at the code without the heat then we need a cohort without the heat then we need a cohort without the heat then we need a cohort study for this as well study for this as well study for this as well what was that upper level of saunar what was that upper level of saunar what was that upper level of saunar exposure that they they found was it was exposure that they they found was it was exposure that they they found was it was associated with benefit very interesting associated with benefit very interesting associated with benefit very interesting studies showing or Association
1:04studies showing or Association studies showing or Association observational study and shows that if observational study and shows that if observational study and shows that if you go into the sauna two to three times you go into the sauna two to three times you go into the sauna two to three times per week you will lower your per week you will lower your per week you will lower your um risk of cardiovascular diseases with um risk of cardiovascular diseases with um risk of cardiovascular diseases with 27 and if you then go into the sauna 27 and if you then go into the sauna 27 and if you then go into the sauna four to seven times per week you will four to seven times per week you will four to seven times per week you will lower this by 40 and and also it shows lower this by 40 and and also it shows lower this by 40 and and also it shows that you will lower your risk of early that you will lower your risk of early that you will lower your risk of early death by 30 30 if you can go every day death by 30 30 if you can go every day death by 30 30 if you can go every day or four or four times at least per week or four or four times at least per week or four or four times at least per week but I think that but I think that but I think that um um it's important to say regarding this it's important to say regarding this it's important to say regarding this study that study that study that the control group were actually also the control group were actually also the control group were actually also Sona bathers and I think that's that's Sona bathers and I think that's that's Sona bathers and I think that's that's something that we always need to debate something that we always need to debate something that we always need to debate a bit when we look at these a bit when we look at these a bit when we look at these observational studies and we really need observational studies and we really need observational studies and we really need the observational studies because you the observational studies because you the observational studies because you cannot do a randomized control trial cannot do a randomized control trial cannot do a randomized control trial over 30 years that's not really feasible over 30 years that's not really feasible over 30 years that's not really feasible I would say I would say I would say um but these observational studies show um but these observational studies show um but these observational studies show that
1:05that um the sonar bathers who did two times um the sonar bathers who did two times um the sonar bathers who did two times per week in the sauna and in the cold per week in the sauna and in the cold per week in the sauna and in the cold um and up to seven times where then um and up to seven times where then um and up to seven times where then compared to the control group who did compared to the control group who did compared to the control group who did one time per week so they were the one time per week so they were the one time per week so they were the phenotype who also choose to do Sona so phenotype who also choose to do Sona so phenotype who also choose to do Sona so I think it's very um they see this dose I think it's very um they see this dose I think it's very um they see this dose response relationship of more sauna and response relationship of more sauna and response relationship of more sauna and more health benefits and lower risk of more health benefits and lower risk of more health benefits and lower risk of dying too early and but there was seemed dying too early and but there was seemed dying too early and but there was seemed to be this higher threshold as well so to be this higher threshold as well so to be this higher threshold as well so if you exceed the seven times per week if you exceed the seven times per week if you exceed the seven times per week so if you go more than once every day so if you go more than once every day so if you go more than once every day there seems to be a too much strainer on there seems to be a too much strainer on there seems to be a too much strainer on the cardiovascular system and then you the cardiovascular system and then you the cardiovascular system and then you increase your risk of cardiovascular increase your risk of cardiovascular increase your risk of cardiovascular diseases again so that is where we then diseases again so that is where we then diseases again so that is where we then we talked about hermesis just before and we talked about hermesis just before and we talked about hermesis just before and and the faces where it's it's not and the faces where it's it's not and the faces where it's it's not healthy anymore it and it becomes healthy anymore it and it becomes healthy anymore it and it becomes chronic stress so you can also expose chronic stress so you can also expose chronic stress so you can also expose yourself to these kind of healthy yourself to these kind of healthy yourself to these kind of healthy stresses too much and then it becomes
1:06stresses too much and then it becomes stresses too much and then it becomes too hard on your cells and your system too hard on your cells and your system too hard on your cells and your system and if you overdo like if you go over 30 and if you overdo like if you go over 30 and if you overdo like if you go over 30 minutes per session in the sauna it minutes per session in the sauna it minutes per session in the sauna it seems also that that's gonna Plateau out seems also that that's gonna Plateau out seems also that that's gonna Plateau out the benefits and and maybe even increase the benefits and and maybe even increase the benefits and and maybe even increase the risks again on cardiovascular the risks again on cardiovascular the risks again on cardiovascular diseases yeah that was going to be my diseases yeah that was going to be my diseases yeah that was going to be my next question I was wondering whether next question I was wondering whether next question I was wondering whether they Quantified the actual number of they Quantified the actual number of they Quantified the actual number of minutes per session or if they were just minutes per session or if they were just minutes per session or if they were just looking at days of week exposure or did looking at days of week exposure or did looking at days of week exposure or did they offer any kind of suggestions or they offer any kind of suggestions or they offer any kind of suggestions or recommendations for the number of men recommendations for the number of men recommendations for the number of men minutes per session minutes per session minutes per session yes so it seems that if you go yes so it seems that if you go yes so it seems that if you go [Music] [Music] [Music] um um if you go from 10 minutes and and up to if you go from 10 minutes and and up to if you go from 10 minutes and and up to 19 minutes you see the most the most 19 minutes you see the most the most 19 minutes you see the most the most benefits a beneficial window you can say benefits a beneficial window you can say benefits a beneficial window you can say from a four minutes from a four minutes from a four minutes um so 10 to 19 minutes was very um so 10 to 19 minutes was very um so 10 to 19 minutes was very beneficial and if you go from 19 to 30
1:07beneficial and if you go from 19 to 30 beneficial and if you go from 19 to 30 minutes it seems that there is a small minutes it seems that there is a small minutes it seems that there is a small increase in benefit meaning lower risk increase in benefit meaning lower risk increase in benefit meaning lower risk of cardiovascular disease and but of cardiovascular disease and but of cardiovascular disease and but um if you go over 30 then it seems that um if you go over 30 then it seems that um if you go over 30 then it seems that the benefits Plateau out at least so you the benefits Plateau out at least so you the benefits Plateau out at least so you can go up to 30 if you can sit that long can go up to 30 if you can sit that long can go up to 30 if you can sit that long in the sauna you don't but you really in the sauna you don't but you really in the sauna you don't but you really don't have to up to 19 minutes seems to don't have to up to 19 minutes seems to don't have to up to 19 minutes seems to be best but if we divide if we look at be best but if we divide if we look at be best but if we divide if we look at my studies my studies my studies um um my research publication from 2021 shows my research publication from 2021 shows my research publication from 2021 shows that if you do this 57 minutes per week that if you do this 57 minutes per week that if you do this 57 minutes per week um divided on two to three days and you um divided on two to three days and you um divided on two to three days and you divide that into minutes per day you go divide that into minutes per day you go divide that into minutes per day you go and every day you go you go two times and every day you go you go two times and every day you go you go two times into the sauna then you would only need into the sauna then you would only need into the sauna then you would only need to be in the sauna for 10 to 15 minutes to be in the sauna for 10 to 15 minutes to be in the sauna for 10 to 15 minutes at per session and that I think that if at per session and that I think that if at per session and that I think that if we look to the finished cohort study I we look to the finished cohort study I we look to the finished cohort study I think that it corresponds to what they think that it corresponds to what they think that it corresponds to what they also have found so minute wise to what
1:08also have found so minute wise to what also have found so minute wise to what is beneficial so that is also why I call is beneficial so that is also why I call is beneficial so that is also why I call this 57 minutes in the sauna per week this 57 minutes in the sauna per week this 57 minutes in the sauna per week divided on two to three days and is kind divided on two to three days and is kind divided on two to three days and is kind of a sweet spot maybe where we know this of a sweet spot maybe where we know this of a sweet spot maybe where we know this is a safe Zone this is healthy for you is a safe Zone this is healthy for you is a safe Zone this is healthy for you you can do this because that's going to you can do this because that's going to you can do this because that's going to show some beneficial effects on on your show some beneficial effects on on your show some beneficial effects on on your metabolism metabolism metabolism okay so 10 or 15 minutes and doing a okay so 10 or 15 minutes and doing a okay so 10 or 15 minutes and doing a couple of those rounds and then that's couple of those rounds and then that's couple of those rounds and then that's twice a week which adds up to somewhere twice a week which adds up to somewhere twice a week which adds up to somewhere around an hour or 57 minutes yeah I know around an hour or 57 minutes yeah I know around an hour or 57 minutes yeah I know I say 57 minutes but people should not I say 57 minutes but people should not I say 57 minutes but people should not think about this as like 57 minutes when think about this as like 57 minutes when think about this as like 57 minutes when you say it's just because in research you say it's just because in research you say it's just because in research you need to be very precise so if I go you need to be very precise so if I go you need to be very precise so if I go out and say one hour and you cannot find out and say one hour and you cannot find out and say one hour and you cannot find 60 Minutes in a publication then it's 60 Minutes in a publication then it's 60 Minutes in a publication then it's the question is this the right the question is this the right the question is this the right publication she is referring to that's publication she is referring to that's publication she is referring to that's why I say 57 minutes because you can why I say 57 minutes because you can why I say 57 minutes because you can find it in a in a publication then
1:09find it in a in a publication then find it in a in a publication then so just quickly on that I'm thinking so just quickly on that I'm thinking so just quickly on that I'm thinking about logistics and also someone's about logistics and also someone's about logistics and also someone's tolerance levels tolerance levels tolerance levels is another option so you've got you is another option so you've got you is another option so you've got you could do 15 minutes in the sauna have a could do 15 minutes in the sauna have a could do 15 minutes in the sauna have a break or get into cold and then come break or get into cold and then come break or get into cold and then come back and do another 15 minutes and you back and do another 15 minutes and you back and do another 15 minutes and you could do that twice a week which is an could do that twice a week which is an could do that twice a week which is an hour of sauna hour of sauna hour of sauna would it be just as effective if someone would it be just as effective if someone would it be just as effective if someone let's say they didn't have that much let's say they didn't have that much let's say they didn't have that much time per session or for whatever reason time per session or for whatever reason time per session or for whatever reason they didn't want to do the two kind of they didn't want to do the two kind of they didn't want to do the two kind of rounds would it be just as effective if rounds would it be just as effective if rounds would it be just as effective if you did 15 minutes of sauna on four days you did 15 minutes of sauna on four days you did 15 minutes of sauna on four days yeah I think I think you can divide this yeah I think I think you can divide this yeah I think I think you can divide this into what fits your program and I always into what fits your program and I always into what fits your program and I always say that if it's better to do something say that if it's better to do something say that if it's better to do something than nothing and so if you have you if than nothing and so if you have you if than nothing and so if you have you if you have time to go for one or two you have time to go for one or two you have time to go for one or two sessions per week that's fine and the sessions per week that's fine and the sessions per week that's fine and the body is very good at remembering a body is very good at remembering a body is very good at remembering a thermal stress so if you have a pose in thermal stress so if you have a pose in thermal stress so if you have a pose in your sonar sessions or in Winter your sonar sessions or in Winter your sonar sessions or in Winter swimming for months even the body will
1:10swimming for months even the body will swimming for months even the body will still remember your your adaptation so still remember your your adaptation so still remember your your adaptation so it's not like you you lose the benefits it's not like you you lose the benefits it's not like you you lose the benefits just because you skip a week but if you just because you skip a week but if you just because you skip a week but if you can do a couple of rounds per week can do a couple of rounds per week can do a couple of rounds per week that's gonna help your um your that's gonna help your um your that's gonna help your um your metabolism metabolism um a lot so go as much as you can but um a lot so go as much as you can but um a lot so go as much as you can but think about not overdoing it because I think about not overdoing it because I think about not overdoing it because I think that is more dangerous for your think that is more dangerous for your think that is more dangerous for your body overdoing it than not doing it body overdoing it than not doing it body overdoing it than not doing it actually so I think it's very important actually so I think it's very important actually so I think it's very important that we talk about this beneficial that we talk about this beneficial that we talk about this beneficial window and that is like what window and that is like what window and that is like what um I also studied this micro stressing um I also studied this micro stressing um I also studied this micro stressing so today it's very popular to go between so today it's very popular to go between so today it's very popular to go between um extreme heart to extreme cold and in um extreme heart to extreme cold and in um extreme heart to extreme cold and in fact not just today this has been around fact not just today this has been around fact not just today this has been around for many many hundreds of years but is for many many hundreds of years but is for many many hundreds of years but is there something is there something about there something is there something about there something is there something about exposing your body to that extreme exposing your body to that extreme exposing your body to that extreme temperature at either end of the scale temperature at either end of the scale temperature at either end of the scale in the sort of same session going
1:11in the sort of same session going in the sort of same session going directly from one to the other that is directly from one to the other that is directly from one to the other that is is particularly beneficial or sort of is particularly beneficial or sort of is particularly beneficial or sort of accentuates let's say the benefits of of accentuates let's say the benefits of of accentuates let's say the benefits of of of hop therapy or cold therapy on their of hop therapy or cold therapy on their of hop therapy or cold therapy on their own own own I think that we I think that we I think that we we have many we have many we have many physiology studies showing what's going physiology studies showing what's going physiology studies showing what's going on in the body when you expose yourself on in the body when you expose yourself on in the body when you expose yourself to a cold water immersion and also to a to a cold water immersion and also to a to a cold water immersion and also to a sauna sauna sauna um sessions but I think that my research um sessions but I think that my research um sessions but I think that my research in contrast therapy is probably in contrast therapy is probably in contrast therapy is probably um um what we actually have right now to to what we actually have right now to to what we actually have right now to to show the benefits which is is most show the benefits which is is most show the benefits which is is most um um Richard's a setup to to explore exactly Richard's a setup to to explore exactly Richard's a setup to to explore exactly that and we definitely need more studies that and we definitely need more studies that and we definitely need more studies on the contrast therapy in my opinion on the contrast therapy in my opinion on the contrast therapy in my opinion but my studies show that if you go from but my studies show that if you go from but my studies show that if you go from the coat into the Heat and back and the coat into the Heat and back and the coat into the Heat and back and forth you will have this increase in forth you will have this increase in forth you will have this increase in your metabolism and it also increase in
1:12your metabolism and it also increase in your metabolism and it also increase in efficiency in your in your brown fat so efficiency in your in your brown fat so efficiency in your in your brown fat so I think that I think that I think that um um it's difficult to compare it's difficult to compare it's difficult to compare um the different studies in between I um the different studies in between I um the different studies in between I think that if we need to address that think that if we need to address that think that if we need to address that question exactly then we need a study question exactly then we need a study question exactly then we need a study where we look at the cold a cold group where we look at the cold a cold group where we look at the cold a cold group and a sauna group who only does that and and a sauna group who only does that and and a sauna group who only does that and then compared to the contrast to to show then compared to the contrast to to show then compared to the contrast to to show that but I think that if we if we look that but I think that if we if we look that but I think that if we if we look what happens in the cells and when we go what happens in the cells and when we go what happens in the cells and when we go into the code you will have an increase into the code you will have an increase into the code you will have an increase in mitochondria over time in mitochondria over time in mitochondria over time and using the sauna you would use and using the sauna you would use and using the sauna you would use um you would exercise you can say the um you would exercise you can say the um you would exercise you can say the efficiency of those mitochondria so it's efficiency of those mitochondria so it's efficiency of those mitochondria so it's not that what happens in not that what happens in not that what happens in um um in distress proteins in the cells from in distress proteins in the cells from in distress proteins in the cells from the cold is going to correspond exactly the cold is going to correspond exactly the cold is going to correspond exactly to what happens in the heat so I think to what happens in the heat so I think to what happens in the heat so I think that there is what is going on in the that there is what is going on in the that there is what is going on in the cells which repair the cells is cells which repair the cells is cells which repair the cells is different in the code from the Heat and
1:13different in the code from the Heat and different in the code from the Heat and in that way they have like this in that way they have like this in that way they have like this um um overlapping and also contributing ways overlapping and also contributing ways overlapping and also contributing ways of of increasing our health so heat of of increasing our health so heat of of increasing our health so heat stress and cold stress are acting stress and cold stress are acting stress and cold stress are acting differently and activating different differently and activating different differently and activating different stress proteins in our cells which stress proteins in our cells which stress proteins in our cells which repair ourselves and makes them younger repair ourselves and makes them younger repair ourselves and makes them younger um um you mentioned metabolism a couple of you mentioned metabolism a couple of you mentioned metabolism a couple of times times times and so we've we've spoken about getting and so we've we've spoken about getting and so we've we've spoken about getting into the cold Brown fat generates this into the cold Brown fat generates this into the cold Brown fat generates this heat it raises the body's core heat it raises the body's core heat it raises the body's core temperature temperature temperature um in order to produce this heat energy um in order to produce this heat energy um in order to produce this heat energy is required you can't create heat out of is required you can't create heat out of is required you can't create heat out of nothing so a question that you probably nothing so a question that you probably nothing so a question that you probably get quite a bit get quite a bit get quite a bit does this mean my metabolism increases does this mean my metabolism increases does this mean my metabolism increases and the energy that I use over a day and the energy that I use over a day and the energy that I use over a day will be higher if I get into cold water will be higher if I get into cold water will be higher if I get into cold water and can this have a kind of clinically and can this have a kind of clinically and can this have a kind of clinically meaningful effect on my body fat levels
1:14meaningful effect on my body fat levels meaningful effect on my body fat levels yeah I think that we have quite a lot of yeah I think that we have quite a lot of yeah I think that we have quite a lot of studies both in in my studies and also studies both in in my studies and also studies both in in my studies and also in humans and also uh my recent results in humans and also uh my recent results in humans and also uh my recent results show that you increase your metabolism show that you increase your metabolism show that you increase your metabolism when you go into the code and you get when you go into the code and you get when you go into the code and you get adapted to the code as well you increase adapted to the code as well you increase adapted to the code as well you increase the mitochondria in the cell in the the mitochondria in the cell in the the mitochondria in the cell in the brown fat cells which will then clear brown fat cells which will then clear brown fat cells which will then clear the glucose and fat from your the glucose and fat from your the glucose and fat from your bloodstream and that's going to keep you bloodstream and that's going to keep you bloodstream and that's going to keep you both warmer but also keep your both warmer but also keep your both warmer but also keep your metabolism up so you'll be more metabolism up so you'll be more metabolism up so you'll be more um responded responsive of changes in um responded responsive of changes in um responded responsive of changes in code in temperature which is going to code in temperature which is going to code in temperature which is going to increase your metabolism so you will increase your metabolism so you will increase your metabolism so you will have a faster metabolism and that's have a faster metabolism and that's have a faster metabolism and that's going to keep you healthier if you're going to keep you healthier if you're going to keep you healthier if you're going to lose weight is very much going to lose weight is very much going to lose weight is very much depending on if you can keep the balance depending on if you can keep the balance depending on if you can keep the balance of intake and and and and and also how of intake and and and and and also how of intake and and and and and also how much yeah so how much you eat of course much yeah so how much you eat of course much yeah so how much you eat of course because when people's metabolism go up because when people's metabolism go up because when people's metabolism go up they tend to also eat more so of course they tend to also eat more so of course they tend to also eat more so of course this is always a balance of course but
1:15this is always a balance of course but this is always a balance of course but you increase your metabolism and you you you increase your metabolism and you you you increase your metabolism and you you also increase calorie burning so in that also increase calorie burning so in that also increase calorie burning so in that way it is keeping you um your metabolism way it is keeping you um your metabolism way it is keeping you um your metabolism healthier but if you will lose directly healthier but if you will lose directly healthier but if you will lose directly weight on scale weight on scale weight on scale that is something that we don't know yet that is something that we don't know yet that is something that we don't know yet if we can find like a protocol for how if we can find like a protocol for how if we can find like a protocol for how much code do we need to do with a very much code do we need to do with a very much code do we need to do with a very restrict um a controlled diet will that restrict um a controlled diet will that restrict um a controlled diet will that be will we be able to see that on a be will we be able to see that on a be will we be able to see that on a weight scale so we haven't seen those weight scale so we haven't seen those weight scale so we haven't seen those studies yet but we do see that if we studies yet but we do see that if we studies yet but we do see that if we test this in mice that they increase test this in mice that they increase test this in mice that they increase their metabolism and they burn a lot of their metabolism and they burn a lot of their metabolism and they burn a lot of calories uh just for a short amount of calories uh just for a short amount of calories uh just for a short amount of cold exposure and a short amount over a cold exposure and a short amount over a cold exposure and a short amount over a short amount of time so you can fast get short amount of time so you can fast get short amount of time so you can fast get your metabolism going from going into your metabolism going from going into your metabolism going from going into the cold and also the Heat the cold and also the Heat the cold and also the Heat in your study where I believe it was 11
1:16in your study where I believe it was 11 in your study where I believe it was 11 minutes of cold exposure over the over minutes of cold exposure over the over minutes of cold exposure over the over the week right the week right the week right did you did you look at the the kind of did you did you look at the the kind of did you did you look at the the kind of magnitude of change with regards to magnitude of change with regards to magnitude of change with regards to metabolism are we talking about if metabolism are we talking about if metabolism are we talking about if someone's doing let's say 11 minutes of someone's doing let's say 11 minutes of someone's doing let's say 11 minutes of ice bath plunging a week ice bath plunging a week ice bath plunging a week the average person will they increase the average person will they increase the average person will they increase their kind of daily burn by sort of 50 their kind of daily burn by sort of 50 their kind of daily burn by sort of 50 calories or 100 or 300 do we have any calories or 100 or 300 do we have any calories or 100 or 300 do we have any kind of idea of that and kind of idea of that and kind of idea of that and and not yet not yet we don't have the and not yet not yet we don't have the and not yet not yet we don't have the results for that um and I'm not aware of results for that um and I'm not aware of results for that um and I'm not aware of of a story yet that is measuring exactly of a story yet that is measuring exactly of a story yet that is measuring exactly that that um it's gonna um it's gonna um it's gonna I think that a study like that would be I think that a study like that would be I think that a study like that would be very good very needed but we don't have very good very needed but we don't have very good very needed but we don't have an exact number if you go into the cold an exact number if you go into the cold an exact number if you go into the cold water for this amount of minutes you water for this amount of minutes you water for this amount of minutes you burn this amount of calories because burn this amount of calories because burn this amount of calories because it's also a very difficult calculation
1:17it's also a very difficult calculation it's also a very difficult calculation because it's also who are you studying because it's also who are you studying because it's also who are you studying it's going to be a group which is very it's going to be a group which is very it's going to be a group which is very homogenic group so we have the same homogenic group so we have the same homogenic group so we have the same subjects almost phenotype and also body subjects almost phenotype and also body subjects almost phenotype and also body composition composition composition um so we can do this in in research of um so we can do this in in research of um so we can do this in in research of course and we need these studies to see course and we need these studies to see course and we need these studies to see how much do you burn from one minute two how much do you burn from one minute two how much do you burn from one minute two minutes three minutes five minutes in minutes three minutes five minutes in minutes three minutes five minutes in the cold water and that would be very the cold water and that would be very the cold water and that would be very interesting but we know from my studies interesting but we know from my studies interesting but we know from my studies that if you do this over several winter that if you do this over several winter that if you do this over several winter swimming Seasons so I tested this in in swimming Seasons so I tested this in in swimming Seasons so I tested this in in trained winter swimmers so they have trained winter swimmers so they have trained winter swimmers so they have been swimming for at least two winter been swimming for at least two winter been swimming for at least two winter swimming Seasons so on a long term we do swimming Seasons so on a long term we do swimming Seasons so on a long term we do see some effects on that metabolism but see some effects on that metabolism but see some effects on that metabolism but we also need to see what happens acutely we also need to see what happens acutely we also need to see what happens acutely after just a few minutes that would be after just a few minutes that would be after just a few minutes that would be very interesting in in the future to see very interesting in in the future to see very interesting in in the future to see that that so this heat production from Brown fat
1:18so this heat production from Brown fat so this heat production from Brown fat is non-shivering thermogenesis but the is non-shivering thermogenesis but the is non-shivering thermogenesis but the body can also heat itself up through body can also heat itself up through body can also heat itself up through shivering which I'm sure everyone or shivering which I'm sure everyone or shivering which I'm sure everyone or most people have experienced at some most people have experienced at some most people have experienced at some point point point do we see people that have less brown do we see people that have less brown do we see people that have less brown fat fat fat do they shiver more when they're exposed do they shiver more when they're exposed do they shiver more when they're exposed to cold to cold to cold do they kind of make up for the the do they kind of make up for the the do they kind of make up for the the their reduced capability to do their reduced capability to do their reduced capability to do non-shivering thermogenesis by by just non-shivering thermogenesis by by just non-shivering thermogenesis by by just shivering more as a kind of method to shivering more as a kind of method to shivering more as a kind of method to heat themselves up yes except what kind of tissues in the body that what kind of tissues in the body that can that can increase your thermogenesis can that can increase your thermogenesis can that can increase your thermogenesis so you have the brown fat if you have so you have the brown fat if you have so you have the brown fat if you have brown fat that is going to be activated brown fat that is going to be activated brown fat that is going to be activated first but if you are lacking that organ first but if you are lacking that organ first but if you are lacking that organ just like you said then we would need just like you said then we would need just like you said then we would need the other one to activate and keep you the other one to activate and keep you the other one to activate and keep you warm so if you easily shiver it might be warm so if you easily shiver it might be warm so if you easily shiver it might be also showing that you are not exposing also showing that you are not exposing also showing that you are not exposing yourself that could be one reason you yourself that could be one reason you yourself that could be one reason you are not exposing yourself to the cold
1:19are not exposing yourself to the cold are not exposing yourself to the cold which means that no matter if you have which means that no matter if you have which means that no matter if you have brown fat or not you are gonna activate brown fat or not you are gonna activate brown fat or not you are gonna activate your your your your your your um your muscles to shiver and generate um your muscles to shiver and generate um your muscles to shiver and generate heat there is much faster than one who heat there is much faster than one who heat there is much faster than one who is adapted to the code and therefore is adapted to the code and therefore is adapted to the code and therefore very efficient Brown fat so you the very efficient Brown fat so you the very efficient Brown fat so you the window for keeping the Shivering away is window for keeping the Shivering away is window for keeping the Shivering away is much shorter for a person who is not much shorter for a person who is not much shorter for a person who is not adapted to the cold so it could be adapted to the cold so it could be adapted to the cold so it could be showing that you are not exposed to the showing that you are not exposed to the showing that you are not exposed to the cold or it could be showing that you are cold or it could be showing that you are cold or it could be showing that you are um you don't have that much Brown fat if um you don't have that much Brown fat if um you don't have that much Brown fat if you don't have that much fat you will you don't have that much fat you will you don't have that much fat you will start shivering almost immediately when start shivering almost immediately when start shivering almost immediately when you get cold so I know people who do you get cold so I know people who do you get cold so I know people who do that actually I don't know if you have that actually I don't know if you have that actually I don't know if you have ever met one but ever met one but ever met one but um you can totally tell if a person has um you can totally tell if a person has um you can totally tell if a person has a a low threshold for for cold they a a low threshold for for cold they a a low threshold for for cold they easily get cold and they shiver very easily get cold and they shiver very easily get cold and they shiver very fast and I just mentioned before the the fast and I just mentioned before the the fast and I just mentioned before the the subject in my studies who didn't have subject in my studies who didn't have subject in my studies who didn't have any brown fat and he's shivered
1:20any brown fat and he's shivered any brown fat and he's shivered immediately as I started cooling him immediately as I started cooling him immediately as I started cooling him down it was it was he was so different down it was it was he was so different down it was it was he was so different from the other group and the others went from the other group and the others went from the other group and the others went to swimmers in the group So the faster to swimmers in the group So the faster to swimmers in the group So the faster you start shivering the less you start shivering the less you start shivering the less thermogenesis or non-shivering thermogenesis or non-shivering thermogenesis or non-shivering thermogenesis you get from your brown thermogenesis you get from your brown thermogenesis you get from your brown fat but you can increase this if you fat but you can increase this if you fat but you can increase this if you have brown fat you can increase this have brown fat you can increase this have brown fat you can increase this with exposing yourself to the cold but with exposing yourself to the cold but with exposing yourself to the cold but if you don't have any brown fat then you if you don't have any brown fat then you if you don't have any brown fat then you can also increase the efficiency of your can also increase the efficiency of your can also increase the efficiency of your muscle cells to increase thermogenesis muscle cells to increase thermogenesis muscle cells to increase thermogenesis so so heat in your body so so heat in your body so so heat in your body so this also I guess ties back to your so this also I guess ties back to your so this also I guess ties back to your recommendations that I've read where recommendations that I've read where recommendations that I've read where possible if you're doing this for possible if you're doing this for possible if you're doing this for metabolic Health purposes particularly metabolic Health purposes particularly metabolic Health purposes particularly to finish in the cold and let your body to finish in the cold and let your body to finish in the cold and let your body heat itself up as opposed to finishing heat itself up as opposed to finishing heat itself up as opposed to finishing in the hot
1:21in the hot in the hot yeah exactly yeah exactly yeah exactly um that was one of the things that I um that was one of the things that I um that was one of the things that I figured out while I was doing my field figured out while I was doing my field figured out while I was doing my field studies in Denmark where I was traveling studies in Denmark where I was traveling studies in Denmark where I was traveling around and just wanted to observe what around and just wanted to observe what around and just wanted to observe what do winter swimmers and Denmark do and do winter swimmers and Denmark do and do winter swimmers and Denmark do and the some of them went uh some of them the some of them went uh some of them the some of them went uh some of them ended in the sauna and some of them went ended in the sauna and some of them went ended in the sauna and some of them went home after the cold dip home after the cold dip home after the cold dip um and I was just puzzled by that I was um and I was just puzzled by that I was um and I was just puzzled by that I was like okay so why do why do some go in like okay so why do why do some go in like okay so why do why do some go in the sun and why do some end in the cold the sun and why do some end in the cold the sun and why do some end in the cold water and I just figured out I need to water and I just figured out I need to water and I just figured out I need to figure out what happens when you go into figure out what happens when you go into figure out what happens when you go into the cold and because I was studying the the cold and because I was studying the the cold and because I was studying the brown fat I was figuring well if you brown fat I was figuring well if you brown fat I was figuring well if you want to have the most out of this from a want to have the most out of this from a want to have the most out of this from a metabolic perspective you will have you metabolic perspective you will have you metabolic perspective you will have you you will benefit from heating yourself you will benefit from heating yourself you will benefit from heating yourself up naturally if you end on code you will up naturally if you end on code you will up naturally if you end on code you will activate your brown fat and keep it activate your brown fat and keep it activate your brown fat and keep it activated for hours afterwards and activated for hours afterwards and activated for hours afterwards and that's gonna increase your metabolism so
1:22that's gonna increase your metabolism so that's gonna increase your metabolism so why not just do that I mean it could be why not just do that I mean it could be why not just do that I mean it could be a little bit difficult in the beginning a little bit difficult in the beginning a little bit difficult in the beginning but very fast you would get used to it but very fast you would get used to it but very fast you would get used to it and your body gets super fast at heating and your body gets super fast at heating and your body gets super fast at heating up by itself so I tried it because I up by itself so I tried it because I up by itself so I tried it because I also didn't have access to a sauna so if also didn't have access to a sauna so if also didn't have access to a sauna so if you don't have that you're gonna end on you don't have that you're gonna end on you don't have that you're gonna end on no matter what but just don't go into a no matter what but just don't go into a no matter what but just don't go into a hot shower that is that is something hot shower that is that is something hot shower that is that is something that I try also to that I try also to that I try also to to tell people because that's going to to tell people because that's going to to tell people because that's going to make your core temperature drop even make your core temperature drop even make your core temperature drop even faster it's What's called the the after faster it's What's called the the after faster it's What's called the the after drop drop drop um um this happens after which happens after this happens after which happens after this happens after which happens after um you have been into a cold plunge or um you have been into a cold plunge or um you have been into a cold plunge or you've been winter swimming explain that you've been winter swimming explain that you've been winter swimming explain that again so what's the after dropping and again so what's the after dropping and again so what's the after dropping and what were you saying there about not what were you saying there about not what were you saying there about not going into a hot shower yeah so if you going into a hot shower yeah so if you going into a hot shower yeah so if you say you should on call to increase your say you should on call to increase your say you should on call to increase your metabolism and that is also a natural metabolism and that is also a natural metabolism and that is also a natural way for the body to way for the body to way for the body to um to heat itself up that's gonna also
1:23um to heat itself up that's gonna also um to heat itself up that's gonna also increase the neurotransmitters in your increase the neurotransmitters in your increase the neurotransmitters in your brain because everything will still be brain because everything will still be brain because everything will still be activated and it's it's just good for activated and it's it's just good for activated and it's it's just good for your overall health but if you are your overall health but if you are your overall health but if you are freezing a lot and you are very tempted freezing a lot and you are very tempted freezing a lot and you are very tempted then to go home and go in the hot shower then to go home and go in the hot shower then to go home and go in the hot shower I think that some people out there might I think that some people out there might I think that some people out there might have tried this but if you stand in the have tried this but if you stand in the have tried this but if you stand in the hot shower after your cold dip and you hot shower after your cold dip and you hot shower after your cold dip and you you keep the water on the warm air water you keep the water on the warm air water you keep the water on the warm air water and you stand there you are very cold on and you stand there you are very cold on and you stand there you are very cold on the surface because of the hot water the surface because of the hot water the surface because of the hot water hitting your hitting your hitting your um your skin the heat receptors is going um your skin the heat receptors is going um your skin the heat receptors is going to send signals to the brain saying in to send signals to the brain saying in to send signals to the brain saying in your temperature regulating Center in your temperature regulating Center in your temperature regulating Center in hypothalamus will then sense that now hypothalamus will then sense that now hypothalamus will then sense that now you are getting very hot and that's you are getting very hot and that's you are getting very hot and that's going to open your blood vessels which going to open your blood vessels which going to open your blood vessels which then will send the warm blood from your then will send the warm blood from your then will send the warm blood from your core to your peripheral tissue and core to your peripheral tissue and core to your peripheral tissue and that's gonna decrease the temperature of that's gonna decrease the temperature of that's gonna decrease the temperature of that blood and then that will be sent that blood and then that will be sent that blood and then that will be sent back to your core where the temperature
1:24back to your core where the temperature back to your core where the temperature receptors in your core will then send a receptors in your core will then send a receptors in your core will then send a signal to your brain saying wow now this signal to your brain saying wow now this signal to your brain saying wow now this blood is getting very cold and you have blood is getting very cold and you have blood is getting very cold and you have a drop in your core temperature a drop in your core temperature a drop in your core temperature and that doesn't really feel that nice I and that doesn't really feel that nice I and that doesn't really feel that nice I would say some sometimes it's it's very would say some sometimes it's it's very would say some sometimes it's it's very severe and you start really shivering in severe and you start really shivering in severe and you start really shivering in the shower the shower the shower um and other times you just have the um and other times you just have the um and other times you just have the feeling of like not getting warm and you feeling of like not getting warm and you feeling of like not getting warm and you just keep increasing the Heat and you just keep increasing the Heat and you just keep increasing the Heat and you just keep thinking why am I getting just keep thinking why am I getting just keep thinking why am I getting colder it feels colder it's because your colder it feels colder it's because your colder it feels colder it's because your blood is circulating and trying to even blood is circulating and trying to even blood is circulating and trying to even out uh the temperature it's not that out uh the temperature it's not that out uh the temperature it's not that it's dangerous it's not like that it's it's dangerous it's not like that it's it's dangerous it's not like that it's just it's just a and and not very just it's just a and and not very just it's just a and and not very pleasant experience I think that when pleasant experience I think that when pleasant experience I think that when you feel that quick after drop in your you feel that quick after drop in your you feel that quick after drop in your core temperature you will be faster at core temperature you will be faster at core temperature you will be faster at heating yourself up if you just end on heating yourself up if you just end on heating yourself up if you just end on cold and then keep moving and don't just cold and then keep moving and don't just cold and then keep moving and don't just go home and sit on your couch because go home and sit on your couch because go home and sit on your couch because that is also gonna increase your after that is also gonna increase your after that is also gonna increase your after drop so I write about this in my book drop so I write about this in my book drop so I write about this in my book and I call it like minimizing your after
1:25and I call it like minimizing your after and I call it like minimizing your after drop by moving exercising or go home and drop by moving exercising or go home and drop by moving exercising or go home and clean just make sure that you are moving clean just make sure that you are moving clean just make sure that you are moving your body your body your body okay so so get in the cold or finish in okay so so get in the cold or finish in okay so so get in the cold or finish in the cold the cold the cold and and don't jump into the Heat and don't sit don't jump into the Heat and don't sit don't jump into the Heat and don't sit down keep moving and allow your body to down keep moving and allow your body to down keep moving and allow your body to heat itself back up that's for maximum heat itself back up that's for maximum heat itself back up that's for maximum benefit from a metabolic Health Point of benefit from a metabolic Health Point of benefit from a metabolic Health Point of View yes and thinking thinking about View yes and thinking thinking about View yes and thinking thinking about metabolic Health here and really healthy metabolic Health here and really healthy metabolic Health here and really healthy aging aging aging often what comes up here or another sort often what comes up here or another sort often what comes up here or another sort of Hot Topic at the moment is of Hot Topic at the moment is of Hot Topic at the moment is Preservation of muscle tissue as we age Preservation of muscle tissue as we age Preservation of muscle tissue as we age very important for our metabolic health very important for our metabolic health very important for our metabolic health and it acts as a glucose sink and it acts as a glucose sink and it acts as a glucose sink and so I'm drawing a lot of parallels and so I'm drawing a lot of parallels and so I'm drawing a lot of parallels here because the brown fat you're here because the brown fat you're here because the brown fat you're talking about also being able to help talking about also being able to help talking about also being able to help manage blood glucose levels too and it's manage blood glucose levels too and it's manage blood glucose levels too and it's its own organ which I didn't fully its own organ which I didn't fully its own organ which I didn't fully appreciate so appreciate so appreciate so it kind of seems like as we're aging we
1:26it kind of seems like as we're aging we it kind of seems like as we're aging we should be thinking about should be thinking about should be thinking about protecting the brown fat stores or protecting the brown fat stores or protecting the brown fat stores or helping them to work more efficiently helping them to work more efficiently helping them to work more efficiently just as we would go to the gym and work just as we would go to the gym and work just as we would go to the gym and work out a muscle to make that more efficient out a muscle to make that more efficient out a muscle to make that more efficient and so that we build strength and so that we build strength and so that we build strength we can do similar things to help protect we can do similar things to help protect we can do similar things to help protect the this brown fat organ the this brown fat organ the this brown fat organ when we think of building muscle we when we think of building muscle we when we think of building muscle we think of a concept called Progressive think of a concept called Progressive think of a concept called Progressive overload so we have to like go into the overload so we have to like go into the overload so we have to like go into the gym and constantly increase sets or reps gym and constantly increase sets or reps gym and constantly increase sets or reps or weight in order to challenge the body or weight in order to challenge the body or weight in order to challenge the body so that it continues to adapt is that a so that it continues to adapt is that a so that it continues to adapt is that a similar similar similar idea here do we with cold exposure idea here do we with cold exposure idea here do we with cold exposure to continue to derive benefits do we to continue to derive benefits do we to continue to derive benefits do we have to be changing things temperature have to be changing things temperature have to be changing things temperature or duration or constantly kind of or duration or constantly kind of or duration or constantly kind of challenging the body in the way that challenging the body in the way that challenging the body in the way that we're using this practice we're using this practice we're using this practice yes I like that question also because
1:27yes I like that question also because yes I like that question also because this is one of my principles or one of this is one of my principles or one of this is one of my principles or one of my philosophies that if we change the my philosophies that if we change the my philosophies that if we change the temperature and we keep changing I call temperature and we keep changing I call temperature and we keep changing I call it I call it the cold and heat training it I call it the cold and heat training it I call it the cold and heat training center for your muscles for your all center for your muscles for your all center for your muscles for your all your cells and systems in your body so your cells and systems in your body so your cells and systems in your body so you should see the temperature as the you should see the temperature as the you should see the temperature as the weight that you put on your weight that you put on your weight that you put on your um on your training on your bar and if um on your training on your bar and if um on your training on your bar and if you keep the same temperature so the you keep the same temperature so the you keep the same temperature so the trade the same weight on your bar you trade the same weight on your bar you trade the same weight on your bar you won't won't won't um challenge yourselves and you need to um challenge yourselves and you need to um challenge yourselves and you need to keep talenting the cells so it will keep keep talenting the cells so it will keep keep talenting the cells so it will keep itself itself itself um activated and also increase the um activated and also increase the um activated and also increase the mitochondria and also stress proteins in mitochondria and also stress proteins in mitochondria and also stress proteins in the cells will prepare the cells and the cells will prepare the cells and the cells will prepare the cells and make them young and vital so if you can make them young and vital so if you can make them young and vital so if you can change the temperature that is change the temperature that is change the temperature that is definitely in my opinion something that definitely in my opinion something that definitely in my opinion something that is Gonna Keep yourselves is Gonna Keep yourselves is Gonna Keep yourselves um younger and then make them grow in in um younger and then make them grow in in um younger and then make them grow in in mitochondria and that is what you you mitochondria and that is what you you mitochondria and that is what you you want you want mitochondrial growth in
1:28want you want mitochondrial growth in want you want mitochondrial growth in your in in your cells to keep yourself your in in your cells to keep yourself your in in your cells to keep yourself healthy and younger because this is of healthy and younger because this is of healthy and younger because this is of course for longevity and better life course for longevity and better life course for longevity and better life quality and also decreasing the risk of quality and also decreasing the risk of quality and also decreasing the risk of of cardiovascular diseases and just like of cardiovascular diseases and just like of cardiovascular diseases and just like you said in the muscles you want to you said in the muscles you want to you said in the muscles you want to change the weight to grow muscles but change the weight to grow muscles but change the weight to grow muscles but also to increase mitochondria in the also to increase mitochondria in the also to increase mitochondria in the cells so that is cells so that is cells so that is why I say that changing the temperatures why I say that changing the temperatures why I say that changing the temperatures in the cold and also in the heat in the cold and also in the heat in the cold and also in the heat um and also maybe how long time you use um and also maybe how long time you use um and also maybe how long time you use it it's gonna it it's gonna it it's gonna um challenge yourself so you don't have um challenge yourself so you don't have um challenge yourself so you don't have to go into cold water that is zero to go into cold water that is zero to go into cold water that is zero degrees I I really don't think that this degrees I I really don't think that this degrees I I really don't think that this is necessary there are is necessary there are is necessary there are studies showing that you could go into studies showing that you could go into studies showing that you could go into cold water that is 20 degrees Celsius or cold water that is 20 degrees Celsius or cold water that is 20 degrees Celsius or you can stand in the cold wind for 19 you can stand in the cold wind for 19 you can stand in the cold wind for 19 degrees and sleep in a cold room at 19 degrees and sleep in a cold room at 19 degrees and sleep in a cold room at 19 degrees Celsius which we just touched degrees Celsius which we just touched degrees Celsius which we just touched upon in the beginning and that is also
1:29upon in the beginning and that is also upon in the beginning and that is also going to activate your brown fat so you going to activate your brown fat so you going to activate your brown fat so you don't have to go extremely cold you don't have to go extremely cold you don't have to go extremely cold you don't have to do ice bath directly ice don't have to do ice bath directly ice don't have to do ice bath directly ice bath to have these beneficial effects bath to have these beneficial effects bath to have these beneficial effects actually in Denmark we very rarely have actually in Denmark we very rarely have actually in Denmark we very rarely have ice on our water so our swimming in ice on our water so our swimming in ice on our water so our swimming in nature is almost always in just floating nature is almost always in just floating nature is almost always in just floating water so there's no ice in our water our water so there's no ice in our water our water so there's no ice in our water our water keeps changing in temperature so water keeps changing in temperature so water keeps changing in temperature so if you have nature and I think this is if you have nature and I think this is if you have nature and I think this is very beautiful because if you have very beautiful because if you have very beautiful because if you have nature and you have a sea or a lake then nature and you have a sea or a lake then nature and you have a sea or a lake then you don't have to think so much about you don't have to think so much about you don't have to think so much about this because this because this because um the seasons is going to change the um the seasons is going to change the um the seasons is going to change the temperature for you so the nature is the temperature for you so the nature is the temperature for you so the nature is the perfect place the perfect training perfect place the perfect training perfect place the perfect training sensor for your sensor for your sensor for your um thermal regulation and I think that um thermal regulation and I think that um thermal regulation and I think that you asked about this for the future and you asked about this for the future and you asked about this for the future and for getting older and and healthier as for getting older and and healthier as for getting older and and healthier as we age I think that we need to train our we age I think that we need to train our we age I think that we need to train our our um our thermogenesis
1:30our um our thermogenesis our um our thermogenesis training our temperature sensitivity or training our temperature sensitivity or training our temperature sensitivity or train train our temperature train train our temperature train train our temperature um um yeah our sense our sensitivity to to yeah our sense our sensitivity to to yeah our sense our sensitivity to to temp to temperature sorry temp to temperature sorry temp to temperature sorry um that's definitely going to help us um that's definitely going to help us um that's definitely going to help us um keep our Brown fat alive and that is um keep our Brown fat alive and that is um keep our Brown fat alive and that is also one thing that we that we know from also one thing that we that we know from also one thing that we that we know from published literature that published literature that published literature that when you get over the age of 40 when you get over the age of 40 when you get over the age of 40 the brown fat amount is going to the brown fat amount is going to the brown fat amount is going to decrease decrease decrease with age so we know that as we age that with age so we know that as we age that with age so we know that as we age that the mitochondrial function not only in the mitochondrial function not only in the mitochondrial function not only in our Brown fat cells but also in our our Brown fat cells but also in our our Brown fat cells but also in our muscles is done going to decrease but muscles is done going to decrease but muscles is done going to decrease but that is definitely also applies to the that is definitely also applies to the that is definitely also applies to the brown fat but we don't know if brown fat but we don't know if brown fat but we don't know if obesity or obesity or obesity or you could say the increase in obesity you could say the increase in obesity you could say the increase in obesity which we also see from at the age of 40 which we also see from at the age of 40 which we also see from at the age of 40 is going up is is that if it's that if
1:31is going up is is that if it's that if is going up is is that if it's that if the Obesity increase after 40 years of the Obesity increase after 40 years of the Obesity increase after 40 years of age age age um is what's going to determine that you um is what's going to determine that you um is what's going to determine that you have less brown fat or it's because we have less brown fat or it's because we have less brown fat or it's because we lose the brown fat and that's why we get lose the brown fat and that's why we get lose the brown fat and that's why we get obesity a obese and that's kind of like obesity a obese and that's kind of like obesity a obese and that's kind of like what came first here so maybe it's it's what came first here so maybe it's it's what came first here so maybe it's it's something it's maybe both actually something it's maybe both actually something it's maybe both actually um yeah so but we want to keep it alive um yeah so but we want to keep it alive um yeah so but we want to keep it alive that's why I say use it or lose it that that's why I say use it or lose it that that's why I say use it or lose it that is definitely something that is definitely something that is definitely something that um um that people understand then people would that people understand then people would that people understand then people would apply to if they think about the muscles apply to if they think about the muscles apply to if they think about the muscles because we know more about because we know more about because we know more about um training our muscles than we do about um training our muscles than we do about um training our muscles than we do about training our Brown fat training our Brown fat training our Brown fat so with training our muscles so with training our muscles so with training our muscles I guess people can get an objective I guess people can get an objective I guess people can get an objective kind of kind of kind of look into how they're going you can see look into how they're going you can see look into how they're going you can see that you're lifting more weight you may that you're lifting more weight you may that you're lifting more weight you may you might even see the muscle in the you might even see the muscle in the you might even see the muscle in the mirror that's always nice but with with
1:32mirror that's always nice but with with mirror that's always nice but with with this what what are some signals this what what are some signals this what what are some signals that that someone can look for so if that that someone can look for so if that that someone can look for so if they're really inspired by what you're they're really inspired by what you're they're really inspired by what you're saying and they decide I'm going to saying and they decide I'm going to saying and they decide I'm going to going to deliberately put my body into going to deliberately put my body into going to deliberately put my body into cold cold cold what kind of things can they keep an eye what kind of things can they keep an eye what kind of things can they keep an eye on to know that they're progressing that on to know that they're progressing that on to know that they're progressing that they might be increasing their Brown fat they might be increasing their Brown fat they might be increasing their Brown fat stores or and or increasing the stores or and or increasing the stores or and or increasing the efficiency of their Brown fat yeah efficiency of their Brown fat yeah efficiency of their Brown fat yeah really like that question because when really like that question because when really like that question because when you go to the gym and you look in the you go to the gym and you look in the you go to the gym and you look in the mirror you can see maybe that something mirror you can see maybe that something mirror you can see maybe that something is happening and that is going to is happening and that is going to is happening and that is going to motivate you and that's going to motivate you and that's going to motivate you and that's going to encourage you to come again and look in encourage you to come again and look in encourage you to come again and look in the mirror again and train in front of the mirror again and train in front of the mirror again and train in front of the mirror and you could go home and you the mirror and you could go home and you the mirror and you could go home and you can put new clothes on and you think oh can put new clothes on and you think oh can put new clothes on and you think oh it's it's it fits better now but it's it's it's it fits better now but it's it's it's it fits better now but it's quite different with an organ that is quite different with an organ that is quite different with an organ that is located close to your central nervous located close to your central nervous located close to your central nervous system I'm just going to tell you where system I'm just going to tell you where system I'm just going to tell you where the brown fat is just so people know why
1:33the brown fat is just so people know why the brown fat is just so people know why you cannot see it in that way so the you cannot see it in that way so the you cannot see it in that way so the brown fat Depot is located six places in brown fat Depot is located six places in brown fat Depot is located six places in the body as far as we know but it's it's the body as far as we know but it's it's the body as far as we know but it's it's around our central nervous system and around our central nervous system and around our central nervous system and our biggest Depot is located just under our biggest Depot is located just under our biggest Depot is located just under our super calabicular bones so I'm just our super calabicular bones so I'm just our super calabicular bones so I'm just going to point to it in this video so is going to point to it in this video so is going to point to it in this video so is here here here and in my study we measured how close to and in my study we measured how close to and in my study we measured how close to the surface it is and it's just one two the surface it is and it's just one two the surface it is and it's just one two millimeters Under the Skin so you can millimeters Under the Skin so you can millimeters Under the Skin so you can almost touch your brown fat here but as almost touch your brown fat here but as almost touch your brown fat here but as it grows or it gets more efficient you it grows or it gets more efficient you it grows or it gets more efficient you are not going to be able to see it but are not going to be able to see it but are not going to be able to see it but what you can maybe is feel if you get what you can maybe is feel if you get what you can maybe is feel if you get easier if you get more comfortable in easier if you get more comfortable in easier if you get more comfortable in the cold so if you for example are going the cold so if you for example are going the cold so if you for example are going outside and you didn't close your jacket outside and you didn't close your jacket outside and you didn't close your jacket or you feel more comfortable when you or you feel more comfortable when you or you feel more comfortable when you start your cold water plungers if you start your cold water plungers if you start your cold water plungers if you start to get adapted and increase your start to get adapted and increase your start to get adapted and increase your metabolism increase your brown fat then
1:34metabolism increase your brown fat then metabolism increase your brown fat then you should also get more comfortable in you should also get more comfortable in you should also get more comfortable in the cold whether that is plunging in the the cold whether that is plunging in the the cold whether that is plunging in the cold water or walking outside so you can cold water or walking outside so you can cold water or walking outside so you can use the comfort in the cold as a measure use the comfort in the cold as a measure use the comfort in the cold as a measure for that if you get easier for that if you get easier for that if you get easier um um warm warm warm from exposing yourself to the code that from exposing yourself to the code that from exposing yourself to the code that is probably a measure of you getting is probably a measure of you getting is probably a measure of you getting more adapted and getting more more adapted and getting more more adapted and getting more um efficient Brown fat cells um efficient Brown fat cells um efficient Brown fat cells um um yeah so that's the best measure that we yeah so that's the best measure that we yeah so that's the best measure that we have that we can we can use but I also have that we can we can use but I also have that we can we can use but I also think that it is very efficient measure think that it is very efficient measure think that it is very efficient measure actually so actually so actually so feeling that you are a less cold person feeling that you are a less cold person feeling that you are a less cold person physically and feeling that you could physically and feeling that you could physically and feeling that you could you can increase your own heat faster you can increase your own heat faster you can increase your own heat faster has for me been a very good reason for has for me been a very good reason for has for me been a very good reason for me to do winter swimming because that is me to do winter swimming because that is me to do winter swimming because that is definitely helping me my in my everyday definitely helping me my in my everyday definitely helping me my in my everyday life not only just feeling that I can life not only just feeling that I can life not only just feeling that I can overcome this fear of going into the overcome this fear of going into the
1:35overcome this fear of going into the cold and it's very uncomfortable and if cold and it's very uncomfortable and if cold and it's very uncomfortable and if I can do that I can push that a bar of I can do that I can push that a bar of I can do that I can push that a bar of being uncomfortable being uncomfortable being uncomfortable um or being comfortable in the um or being comfortable in the um or being comfortable in the uncomfortable situation but it's also uncomfortable situation but it's also uncomfortable situation but it's also helping me understand my own body better helping me understand my own body better helping me understand my own body better and seeing that I can actually get and seeing that I can actually get and seeing that I can actually get warmer warmer warmer um and I can be warmer uh yeah it has um and I can be warmer uh yeah it has um and I can be warmer uh yeah it has just helped me a lot in my every day just helped me a lot in my every day just helped me a lot in my every day that I don't feel as cold anymore so for that I don't feel as cold anymore so for that I don't feel as cold anymore so for me it's a good reason to to use the code me it's a good reason to to use the code me it's a good reason to to use the code yeah that's good feedback so it's it's yeah that's good feedback so it's it's yeah that's good feedback so it's it's not just your ability to warm yourself not just your ability to warm yourself not just your ability to warm yourself up while you're in the cold water no but up while you're in the cold water no but up while you're in the cold water no but Translating that to Everyday Life Away Translating that to Everyday Life Away Translating that to Everyday Life Away from the winter swimming or from the ice from the winter swimming or from the ice from the winter swimming or from the ice bath how how is your body regulating its bath how how is your body regulating its bath how how is your body regulating its temperature yeah exactly it's more temperature yeah exactly it's more temperature yeah exactly it's more stable it seems my studies show that if stable it seems my studies show that if stable it seems my studies show that if you look at the temperature curves from you look at the temperature curves from you look at the temperature curves from my winter swimmers we can see that their my winter swimmers we can see that their my winter swimmers we can see that their temperature is more stable and they have temperature is more stable and they have temperature is more stable and they have a higher temperature a higher temperature a higher temperature um
1:36um um you could say a higher activation of um you could say a higher activation of um you could say a higher activation of the brown fat also during just room the brown fat also during just room the brown fat also during just room temperature so they have this but and temperature so they have this but and temperature so they have this but and it's more constant so you can see that it's more constant so you can see that it's more constant so you can see that they have a more efficient regulation of they have a more efficient regulation of they have a more efficient regulation of the temperature balance in the body the temperature balance in the body the temperature balance in the body whereas people who are not exposing whereas people who are not exposing whereas people who are not exposing themselves to the code they have these themselves to the code they have these themselves to the code they have these excursions going a little bit more up excursions going a little bit more up excursions going a little bit more up and down fluctations in temperature in and down fluctations in temperature in and down fluctations in temperature in the body the body the body um yeah so it's it's showing that the um yeah so it's it's showing that the um yeah so it's it's showing that the brown fat and and also the muscles are brown fat and and also the muscles are brown fat and and also the muscles are very getting very efficient like at very getting very efficient like at very getting very efficient like at completely getting you into that completely getting you into that completely getting you into that temperature where you are neutral temperature where you are neutral temperature where you are neutral because the body also just wants to be because the body also just wants to be because the body also just wants to be comfortable right so the body goes for comfortable right so the body goes for comfortable right so the body goes for comfortable and you expose yourself to comfortable and you expose yourself to comfortable and you expose yourself to the uncomfortable and that is when where the uncomfortable and that is when where the uncomfortable and that is when where the body gets efficient at trying to the body gets efficient at trying to the body gets efficient at trying to save you from from that stressful save you from from that stressful save you from from that stressful situation situation situation are there any gender differences here are there any gender differences here are there any gender differences here with regards to where the brown fat is
1:37with regards to where the brown fat is with regards to where the brown fat is or how much or how much or how much men versus women say have I'm thinking men versus women say have I'm thinking men versus women say have I'm thinking at the in the the sort of top of my mind at the in the the sort of top of my mind at the in the the sort of top of my mind that myself I've experienced this but that myself I've experienced this but that myself I've experienced this but also I've had friends who are in also I've had friends who are in also I've had friends who are in relationships where relationships where relationships where at night time there's a bit of a an at night time there's a bit of a an at night time there's a bit of a an argument about the room temperature and argument about the room temperature and argument about the room temperature and not always but often the female wants it not always but often the female wants it not always but often the female wants it to be a bit warmer and the I'm probably to be a bit warmer and the I'm probably to be a bit warmer and the I'm probably generalizing here so I realize this is generalizing here so I realize this is generalizing here so I realize this is not the case for everyone but in my not the case for everyone but in my not the case for everyone but in my experience and through talking to others experience and through talking to others experience and through talking to others it seems like it's fairly common that it seems like it's fairly common that it seems like it's fairly common that men seem to want the room cooler and I'm men seem to want the room cooler and I'm men seem to want the room cooler and I'm I'm curious I'm curious I'm curious is that explained potentially by the is that explained potentially by the is that explained potentially by the amount of brown fat that men have it's a amount of brown fat that men have it's a amount of brown fat that men have it's a very good question it has it has very good question it has it has very good question it has it has something to do with the yeah so women something to do with the yeah so women something to do with the yeah so women actually have more Brown fat than men actually have more Brown fat than men actually have more Brown fat than men and this has posted me for a while and I
1:38and this has posted me for a while and I and this has posted me for a while and I I I I write about it in my I write about it in write about it in my I write about it in write about it in my I write about it in my second book sorry my second book sorry my second book sorry um I didn't figure it out in my first um I didn't figure it out in my first um I didn't figure it out in my first book but women have more Brown fat than book but women have more Brown fat than book but women have more Brown fat than men and men and men and what I think is interesting is that why what I think is interesting is that why what I think is interesting is that why does that make sense why would nature does that make sense why would nature does that make sense why would nature make sure that we have more Brown fat as make sure that we have more Brown fat as make sure that we have more Brown fat as as women but if we then look at the the as women but if we then look at the the as women but if we then look at the the ratio to amount of muscle mass you would ratio to amount of muscle mass you would ratio to amount of muscle mass you would see that see that see that we know that men have more muscle mass we know that men have more muscle mass we know that men have more muscle mass than women and because they have more than women and because they have more than women and because they have more muscle mass they also have a higher muscle mass they also have a higher muscle mass they also have a higher capacity or higher ability to increase capacity or higher ability to increase capacity or higher ability to increase the heat from muscles the heat from muscles the heat from muscles women also have smaller Hearts compared women also have smaller Hearts compared women also have smaller Hearts compared to men to men to men meaning they have a harder time getting meaning they have a harder time getting meaning they have a harder time getting blood circulation and blood to the blood circulation and blood to the blood circulation and blood to the fingers and to the toes and to the ears fingers and to the toes and to the ears fingers and to the toes and to the ears so if we look at studies who have tested so if we look at studies who have tested so if we look at studies who have tested measured the temperature of hands and measured the temperature of hands and
1:39measured the temperature of hands and feet and ears we see that women have a feet and ears we see that women have a feet and ears we see that women have a lower temperature in lower temperature in lower temperature in in a peripheral temperature than men in a peripheral temperature than men in a peripheral temperature than men have so we we are we have another you have so we we are we have another you have so we we are we have another you could say could say could say um a temperature a regulating system um a temperature a regulating system um a temperature a regulating system which means that we would probably need which means that we would probably need which means that we would probably need more Brown fat to keep us more Brown fat to keep us more Brown fat to keep us um warm because our muscle mass is not um warm because our muscle mass is not um warm because our muscle mass is not corresponding to the men which means corresponding to the men which means corresponding to the men which means then I've looked into this because I then I've looked into this because I then I've looked into this because I really wanted to find out this is true really wanted to find out this is true really wanted to find out this is true or not because I've heard the same or not because I've heard the same or not because I've heard the same stories and I know for a fact from my stories and I know for a fact from my stories and I know for a fact from my own experience at home that my husband own experience at home that my husband own experience at home that my husband wants the temperature a little bit lower wants the temperature a little bit lower wants the temperature a little bit lower than I would prefer today we are like on than I would prefer today we are like on than I would prefer today we are like on the same level because now I'm a winter the same level because now I'm a winter the same level because now I'm a winter swim I'm really one person today swim I'm really one person today swim I'm really one person today um and that discussion is not going on um and that discussion is not going on um and that discussion is not going on anymore but it used to be like that I anymore but it used to be like that I anymore but it used to be like that I want it on 24 degrees Celsius and he want it on 24 degrees Celsius and he want it on 24 degrees Celsius and he wants the room temperature at 22 and wants the room temperature at 22 and wants the room temperature at 22 and when you then look into the literature
1:40when you then look into the literature when you then look into the literature that is exactly where we are what we that is exactly where we are what we that is exactly where we are what we call temperature comfortable so men are call temperature comfortable so men are call temperature comfortable so men are temperature comfortable at 22 degrees temperature comfortable at 22 degrees temperature comfortable at 22 degrees Celsius in a room and women are at 24 Celsius in a room and women are at 24 Celsius in a room and women are at 24 and it's quite a difference if we turn and it's quite a difference if we turn and it's quite a difference if we turn the heater down to 22 then the women the heater down to 22 then the women the heater down to 22 then the women have to use their Brown fat to activate have to use their Brown fat to activate have to use their Brown fat to activate a little bit more than in men so it a little bit more than in men so it a little bit more than in men so it could be because of environmental could be because of environmental could be because of environmental courses that we have more Brown fat but courses that we have more Brown fat but courses that we have more Brown fat but it's probably also because we it's probably also because we it's probably also because we yeah we need it because we still need yeah we need it because we still need yeah we need it because we still need the same cold temperature as men so if the same cold temperature as men so if the same cold temperature as men so if you measure my core temperature it's you measure my core temperature it's you measure my core temperature it's probably around probably around probably around 36.8 or 9 or something like that but and 36.8 or 9 or something like that but and 36.8 or 9 or something like that but and if you miss yours it's it's around the if you miss yours it's it's around the if you miss yours it's it's around the same right so we definitely need some same right so we definitely need some same right so we definitely need some kind of activation for our temperature kind of activation for our temperature kind of activation for our temperature so I think that could be an explanation so I think that could be an explanation so I think that could be an explanation that is just my explanation that is just my explanation that is just my explanation yeah did you just settle the argument yeah did you just settle the argument yeah did you just settle the argument the friendly argument for everyone is
1:41the friendly argument for everyone is the friendly argument for everyone is that the the the the the the that the the the the the the that the the the the the the Susanna so Susanna so Susanna so um sober uh final say on room um sober uh final say on room um sober uh final say on room temperature is it 22 degrees temperature is it 22 degrees temperature is it 22 degrees 22 degrees Yeah but I mean maybe we 22 degrees Yeah but I mean maybe we 22 degrees Yeah but I mean maybe we could meet on 23. could meet on 23. could meet on 23. yeah that would that would seem yeah that would that would seem yeah that would that would seem reasonable quick one a lot of people ask reasonable quick one a lot of people ask reasonable quick one a lot of people ask me for tips on buying supplements and me for tips on buying supplements and me for tips on buying supplements and getting blood tests I've created zero getting blood tests I've created zero getting blood tests I've created zero cost guides for both of these which you cost guides for both of these which you cost guides for both of these which you can download from my website can download from my website can download from my website theproof.com theproof.com theproof.com okay so you've mentioned inflammation okay so you've mentioned inflammation okay so you've mentioned inflammation and the immune system a couple of times and the immune system a couple of times and the immune system a couple of times here I think it'll be interesting to here I think it'll be interesting to here I think it'll be interesting to double click on on that how how does it double click on on that how how does it double click on on that how how does it deliberate cold exposure affect our deliberate cold exposure affect our deliberate cold exposure affect our immune system if at all immune system if at all immune system if at all yeah so we know from yeah so we know from yeah so we know from from studies in Old physiological from studies in Old physiological from studies in Old physiological physiology studies physiology studies physiology studies um already well dating back to the um already well dating back to the um already well dating back to the seventh season up until today that if
1:42seventh season up until today that if seventh season up until today that if you you you if you expose a person to a cold water if you expose a person to a cold water if you expose a person to a cold water immersion and if this person is new to immersion and if this person is new to immersion and if this person is new to cold water immersion then you will have cold water immersion then you will have cold water immersion then you will have a a rapid increase in the white blood a a rapid increase in the white blood a a rapid increase in the white blood cells and the the microfits features in cells and the the microfits features in cells and the the microfits features in in your immune system meaning that you in your immune system meaning that you in your immune system meaning that you have an activation of your immune system have an activation of your immune system have an activation of your immune system and that also that helps on your and that also that helps on your and that also that helps on your inflammation right that will decrease inflammation right that will decrease inflammation right that will decrease the inflammation but it would be but the inflammation but it would be but the inflammation but it would be but this increase in immune system that is this increase in immune system that is this increase in immune system that is measurable in a blood sample is higher measurable in a blood sample is higher measurable in a blood sample is higher when you are a new winter swimmer or a when you are a new winter swimmer or a when you are a new winter swimmer or a new cold water Dipper plunger has many new cold water Dipper plunger has many new cold water Dipper plunger has many names names names um um but it seems that when you get adapted but it seems that when you get adapted but it seems that when you get adapted to the cold water so by adaptation you to the cold water so by adaptation you to the cold water so by adaptation you will won't see this increase in blood will won't see this increase in blood will won't see this increase in blood white blood cells white blood cells white blood cells um as if as high as when you started
1:43um as if as high as when you started um as if as high as when you started your journey so that might show and we your journey so that might show and we your journey so that might show and we have debated this a bit in my studies as have debated this a bit in my studies as have debated this a bit in my studies as well because in in my winter swimmers we well because in in my winter swimmers we well because in in my winter swimmers we do see that the activity the white blood do see that the activity the white blood do see that the activity the white blood cells and the cells and the cells and the especially the white blood cells are not especially the white blood cells are not especially the white blood cells are not as high as in the control group as high as in the control group as high as in the control group but this might be a feedback that is but this might be a feedback that is but this might be a feedback that is because you don't have that much because you don't have that much because you don't have that much inflammation in the body so when you inflammation in the body so when you inflammation in the body so when you decrease the inflammation in the body decrease the inflammation in the body decrease the inflammation in the body because you have an increase in in white because you have an increase in in white because you have an increase in in white blood cells and microfage which is going blood cells and microfage which is going blood cells and microfage which is going to clean up all this inflammation and to clean up all this inflammation and to clean up all this inflammation and because of nitric oxide that is gonna because of nitric oxide that is gonna because of nitric oxide that is gonna um increase the blood circulation and um increase the blood circulation and um increase the blood circulation and also making the blood cell blood vessels also making the blood cell blood vessels also making the blood cell blood vessels dilate and contract you will have a dilate and contract you will have a dilate and contract you will have a cleaning up you can say of your blood cleaning up you can say of your blood cleaning up you can say of your blood blood vessels for inflammation and with blood vessels for inflammation and with blood vessels for inflammation and with time you won't need that high immune time you won't need that high immune time you won't need that high immune response to keep your inflammation down
1:44response to keep your inflammation down response to keep your inflammation down so the more you can say it in another so the more you can say it in another so the more you can say it in another way so if you have more inflammation in way so if you have more inflammation in way so if you have more inflammation in the body you also have a high activation the body you also have a high activation the body you also have a high activation of your immune system of your immune system of your immune system um all the time and that might show that um all the time and that might show that um all the time and that might show that you have all this inflammation in your you have all this inflammation in your you have all this inflammation in your body but body but body but cold exposure decreases your cold exposure decreases your cold exposure decreases your inflammation and therefore in time you inflammation and therefore in time you inflammation and therefore in time you will see this lower in immune response will see this lower in immune response will see this lower in immune response so something that oh it just then it so something that oh it just then it so something that oh it just then it means that you are destroying your means that you are destroying your means that you are destroying your immune system and that is not the case immune system and that is not the case immune system and that is not the case at all it's it's just responding to at all it's it's just responding to at all it's it's just responding to what's going on in your body your immune what's going on in your body your immune what's going on in your body your immune response is just responding right so if response is just responding right so if response is just responding right so if there's no need for a high a level of um there's no need for a high a level of um there's no need for a high a level of um of leukocytes in in your in your body of leukocytes in in your in your body of leukocytes in in your in your body then it's not it doesn't really need to then it's not it doesn't really need to then it's not it doesn't really need to be there so it's probably a response to be there so it's probably a response to be there so it's probably a response to that
1:45that um but it's also if you look at um but it's also if you look at um but it's also if you look at the outcome of having an a better immune the outcome of having an a better immune the outcome of having an a better immune system a better regulation of your system a better regulation of your system a better regulation of your immune system immune system immune system then we see from studies in cold showers then we see from studies in cold showers then we see from studies in cold showers it's a study from Amsterdam where they it's a study from Amsterdam where they it's a study from Amsterdam where they have tested whether a cold shower a day have tested whether a cold shower a day have tested whether a cold shower a day of 30 seconds of 30 seconds of 30 seconds up to 90 seconds will decrease the sick up to 90 seconds will decrease the sick days that they have during a month and days that they have during a month and days that they have during a month and they did see that I think it was three they did see that I think it was three they did see that I think it was three months actually but they did see that months actually but they did see that months actually but they did see that people had less sick days when they'd go people had less sick days when they'd go people had less sick days when they'd go when they go into cold showers when they go into cold showers when they go into cold showers um 30 seconds or up to 90 seconds and um 30 seconds or up to 90 seconds and um 30 seconds or up to 90 seconds and after that it didn't really matter but after that it didn't really matter but after that it didn't really matter but we did we did see that in that study and we did we did see that in that study and we did we did see that in that study and I think why I mentioned this is because I think why I mentioned this is because I think why I mentioned this is because I think it's interesting that you with I think it's interesting that you with I think it's interesting that you with very short amount can activate your very short amount can activate your very short amount can activate your immune response and actually feel also immune response and actually feel also immune response and actually feel also better or positive enough to go to work better or positive enough to go to work better or positive enough to go to work it could be because of activation of the
1:46it could be because of activation of the it could be because of activation of the immune system but it could also be immune system but it could also be immune system but it could also be because of all the positive because of all the positive because of all the positive neurotransmitters that is going on in neurotransmitters that is going on in neurotransmitters that is going on in your brain and you feel more drive you your brain and you feel more drive you your brain and you feel more drive you feel more energy and you don't feel as feel more energy and you don't feel as feel more energy and you don't feel as sick so you can actually go to work sick so you can actually go to work sick so you can actually go to work um so it could be both actually but I um so it could be both actually but I um so it could be both actually but I think the important thing is the message think the important thing is the message think the important thing is the message the message is that you feel less sick the message is that you feel less sick the message is that you feel less sick at least at least at least um and enough to to get to work um and enough to to get to work um and enough to to get to work yes and the the well the important yes and the the well the important yes and the the well the important message for anyone who owns a business message for anyone who owns a business message for anyone who owns a business and has lots of staff is find out a way and has lots of staff is find out a way and has lots of staff is find out a way to get your staff having cold showers to get your staff having cold showers to get your staff having cold showers exactly exactly exactly the productivity might go up yeah the productivity might go up yeah the productivity might go up yeah so chronic inflammation I think a lot of so chronic inflammation I think a lot of so chronic inflammation I think a lot of people will have heard people will have heard people will have heard um or will appreciate it's it's a um or will appreciate it's it's a um or will appreciate it's it's a Hallmark feature of many different Hallmark feature of many different Hallmark feature of many different chronic lifestyle diseases chronic lifestyle diseases chronic lifestyle diseases um including some of the um including some of the um including some of the neurodegenerative ones that you neurodegenerative ones that you neurodegenerative ones that you mentioned earlier mentioned earlier mentioned earlier so so I think most people are sort of on board
1:47I think most people are sort of on board I think most people are sort of on board that it's a good thing to to not have that it's a good thing to to not have that it's a good thing to to not have chronic inflammation kind of lingering chronic inflammation kind of lingering chronic inflammation kind of lingering in the in the background in the in the background in the in the background but one time or context where but one time or context where but one time or context where inflammation can be beneficial is is in inflammation can be beneficial is is in inflammation can be beneficial is is in a more acute sort of scenario let's say a more acute sort of scenario let's say a more acute sort of scenario let's say you you get injured or or perhaps more you you get injured or or perhaps more you you get injured or or perhaps more relevant here is in the context of relevant here is in the context of relevant here is in the context of training so if you're going to the gym training so if you're going to the gym training so if you're going to the gym and doing resistance training and doing resistance training and doing resistance training and you're wanting to promote these kind and you're wanting to promote these kind and you're wanting to promote these kind of positive adaptations where you become of positive adaptations where you become of positive adaptations where you become stronger or you build muscle stronger or you build muscle stronger or you build muscle um I have read in in a few places that um I have read in in a few places that um I have read in in a few places that the cold water exposure after exercise the cold water exposure after exercise the cold water exposure after exercise could attenuate some of the benefits is could attenuate some of the benefits is could attenuate some of the benefits is that something that you've seen or or that something that you've seen or or that something that you've seen or or given any thought to given any thought to given any thought to yes I think that um yes I think that um yes I think that um in some degree yes I've seen that it's in some degree yes I've seen that it's in some degree yes I've seen that it's and I think it's it's it makes sense
1:48and I think it's it's it makes sense and I think it's it's it makes sense because when you expose yourself to cold because when you expose yourself to cold because when you expose yourself to cold right after air and you can call it an right after air and you can call it an right after air and you can call it an injury almost in when you go and train injury almost in when you go and train injury almost in when you go and train and you use your muscles you you create and you use your muscles you you create and you use your muscles you you create an a local inflammation in those muscles an a local inflammation in those muscles an a local inflammation in those muscles and you kind of need that inflammation and you kind of need that inflammation and you kind of need that inflammation to happen and because you need the to happen and because you need the to happen and because you need the muscles to grow and when you rupture muscles to grow and when you rupture muscles to grow and when you rupture that that's gonna make the muscles that that's gonna make the muscles that that's gonna make the muscles bigger so you need to you need that bigger so you need to you need that bigger so you need to you need that process going if you want to create process going if you want to create process going if you want to create um a hypotrophy but if you are if you um a hypotrophy but if you are if you um a hypotrophy but if you are if you don't care about that of course then you don't care about that of course then you don't care about that of course then you can go into the code and then they will can go into the code and then they will can go into the code and then they will stop that process and so my stop that process and so my stop that process and so my recommendations are that if you are if recommendations are that if you are if recommendations are that if you are if you are competing for example you are competing for example you are competing for example um in if you're training for a um in if you're training for a um in if you're training for a competition or you have many competition or you have many competition or you have many competitions in within a short amount of competitions in within a short amount of competitions in within a short amount of time then you can use the code to make time then you can use the code to make time then you can use the code to make your muscles less sore and that's going your muscles less sore and that's going your muscles less sore and that's going to help you in the competition but if
1:49to help you in the competition but if to help you in the competition but if you are a person who just want to train you are a person who just want to train you are a person who just want to train to to get healthy and you're not looking to to get healthy and you're not looking to to get healthy and you're not looking for hypertrophy then I think that you for hypertrophy then I think that you for hypertrophy then I think that you could also use the code but if you are could also use the code but if you are could also use the code but if you are exactly looking for growing muscles and exactly looking for growing muscles and exactly looking for growing muscles and bodybuilding then I think and it's very bodybuilding then I think and it's very bodybuilding then I think and it's very important for you to get every every important for you to get every every important for you to get every every every detail of ever of everything from every detail of ever of everything from every detail of ever of everything from your every minute of your training and your every minute of your training and your every minute of your training and you want to grow your muscles then you you want to grow your muscles then you you want to grow your muscles then you could just use your co-plungers on could just use your co-plungers on could just use your co-plungers on another day or maybe three four hours another day or maybe three four hours another day or maybe three four hours after your training so you don't do it after your training so you don't do it after your training so you don't do it right after right after right after um but I don't know how much this is um but I don't know how much this is um but I don't know how much this is going to affect your muscle growth to be going to affect your muscle growth to be going to affect your muscle growth to be honest I don't know if it's just minimal honest I don't know if it's just minimal honest I don't know if it's just minimal but I think I've seen people out there but I think I've seen people out there but I think I've seen people out there saying oh no we shouldn't do the cook saying oh no we shouldn't do the cook saying oh no we shouldn't do the cook lunches because uh it's not it's it's lunches because uh it's not it's it's lunches because uh it's not it's it's not good for hypertrophy and I'm like not good for hypertrophy and I'm like not good for hypertrophy and I'm like well I I really don't see that it's that well I I really don't see that it's that well I I really don't see that it's that much actually much actually much actually um to be honest I don't know if it's um to be honest I don't know if it's um to be honest I don't know if it's really that big a concern
1:50really that big a concern really that big a concern it would be interesting to see I guess it would be interesting to see I guess it would be interesting to see I guess how clinically meaningful it is and and how clinically meaningful it is and and how clinically meaningful it is and and some people don't have the flexibility some people don't have the flexibility some people don't have the flexibility to kind of choose where are they going to kind of choose where are they going to kind of choose where are they going to put their their cold deliberate cold to put their their cold deliberate cold to put their their cold deliberate cold exposure in during the day because exposure in during the day because exposure in during the day because people only have so many hours in the people only have so many hours in the people only have so many hours in the day to fit all this stuff in I was day to fit all this stuff in I was day to fit all this stuff in I was probably more thinking about probably more thinking about probably more thinking about the 40 50 60 year old who is really the 40 50 60 year old who is really the 40 50 60 year old who is really trying to work hard in the gym to trying to work hard in the gym to trying to work hard in the gym to preserve muscle to avoid sarcopenia and preserve muscle to avoid sarcopenia and preserve muscle to avoid sarcopenia and just stay strong and so I was coming at just stay strong and so I was coming at just stay strong and so I was coming at it I guess less from a bodybuilding it I guess less from a bodybuilding it I guess less from a bodybuilding perspective and about the the Aesthetics perspective and about the the Aesthetics perspective and about the the Aesthetics but more from let's just say someone had but more from let's just say someone had but more from let's just say someone had the flexibility and they could position the flexibility and they could position the flexibility and they could position their strength training or resistance their strength training or resistance their strength training or resistance training in their um deliberate cold training in their um deliberate cold training in their um deliberate cold exposure wherever across their day exposure wherever across their day exposure wherever across their day um what interested me was I'd seen some um what interested me was I'd seen some um what interested me was I'd seen some of that research suggesting that going of that research suggesting that going of that research suggesting that going straight into ice afterwards could blunt
1:51straight into ice afterwards could blunt straight into ice afterwards could blunt some of the good inflammation like you some of the good inflammation like you some of the good inflammation like you said said said and and I'd heard people and again I and and I'd heard people and again I and and I'd heard people and again I don't know how well this has been formal don't know how well this has been formal don't know how well this has been formal formally studied but I'd heard people formally studied but I'd heard people formally studied but I'd heard people talking about well maybe maybe you do talking about well maybe maybe you do talking about well maybe maybe you do your ice exposure cold exposure first in your ice exposure cold exposure first in your ice exposure cold exposure first in the morning as something that you do the morning as something that you do the morning as something that you do before you exercise have you come across before you exercise have you come across before you exercise have you come across that that kind of theory that that kind of theory that that kind of theory I haven't seen a study on it but I haven't seen a study on it but I haven't seen a study on it but but I would suggest that you do it but I would suggest that you do it but I would suggest that you do it earlier on the day because you also earlier on the day because you also earlier on the day because you also activate your sympathetic nervous system activate your sympathetic nervous system activate your sympathetic nervous system and you will have the the activation of and you will have the the activation of and you will have the the activation of your um of no adrenaline adrenaline and your um of no adrenaline adrenaline and your um of no adrenaline adrenaline and cortisol so all the stress hormones cortisol so all the stress hormones cortisol so all the stress hormones increase and that's going to give you increase and that's going to give you increase and that's going to give you energy and focus and drive energy and focus and drive energy and focus and drive right after and if you do that earlier right after and if you do that earlier right after and if you do that earlier in the day you can take that energy in the day you can take that energy in the day you can take that energy throughout the day and use that but if throughout the day and use that but if throughout the day and use that but if you do it later on the day then you you do it later on the day then you you do it later on the day then you could have problems sleeping or maybe could have problems sleeping or maybe could have problems sleeping or maybe um if you do it right before bedtime
1:52um if you do it right before bedtime um if you do it right before bedtime some people actually sleep better before some people actually sleep better before some people actually sleep better before when they do ice blanching before so when they do ice blanching before so when they do ice blanching before so it's also not something that we know it's also not something that we know it's also not something that we know exactly but exactly but exactly but it's definitely for uh for energy I it's definitely for uh for energy I it's definitely for uh for energy I would say do the ice bath or cold would say do the ice bath or cold would say do the ice bath or cold showers earlier on the day showers earlier on the day showers earlier on the day um and before training is a really good um and before training is a really good um and before training is a really good thing it's just like four cups of coffee thing it's just like four cups of coffee thing it's just like four cups of coffee it's maybe it corresponds to that right it's maybe it corresponds to that right it's maybe it corresponds to that right um taking a cold lunch or a cold shower um taking a cold lunch or a cold shower um taking a cold lunch or a cold shower actually I saw a woman in the training actually I saw a woman in the training actually I saw a woman in the training center the other day and that I know center the other day and that I know center the other day and that I know because it's going on the same um a because it's going on the same um a because it's going on the same um a training team as I am and she went to training team as I am and she went to training team as I am and she went to the cold shower before and I was like the cold shower before and I was like the cold shower before and I was like and the funny thing is that I went on a and the funny thing is that I went on a and the funny thing is that I went on a Danish podcast and I sat on a podcast Danish podcast and I sat on a podcast Danish podcast and I sat on a podcast that if you want to if you want to have that if you want to if you want to have that if you want to if you want to have more energy to do better training you more energy to do better training you more energy to do better training you have a better training session then take have a better training session then take have a better training session then take a cold shower before you hit the gym and a cold shower before you hit the gym and a cold shower before you hit the gym and she said I just heard on a podcast she said I just heard on a podcast she said I just heard on a podcast there's some that a researcher said this there's some that a researcher said this there's some that a researcher said this and I was like I didn't tell it was me
1:53and I was like I didn't tell it was me and I was like I didn't tell it was me but it was so funny I was like looking but it was so funny I was like looking but it was so funny I was like looking at it we're like okay at it we're like okay at it we're like okay good idea good idea good idea yeah and she said and it works I feel so yeah and she said and it works I feel so yeah and she said and it works I feel so energetic and I think it's very good to energetic and I think it's very good to energetic and I think it's very good to to to do that instead of four cups of to to do that instead of four cups of to to do that instead of four cups of coffee yeah you can do both that's when coffee yeah you can do both that's when coffee yeah you can do both that's when you know your message is getting out you know your message is getting out you know your message is getting out there when it comes back to you like there when it comes back to you like there when it comes back to you like that that's always a good sign uh on the that that's always a good sign uh on the that that's always a good sign uh on the on the cold shower before bed I actually on the cold shower before bed I actually on the cold shower before bed I actually have heard and this is again this is have heard and this is again this is have heard and this is again this is anecdotal I did try and look up if anecdotal I did try and look up if anecdotal I did try and look up if there'd been any studies on this I there'd been any studies on this I there'd been any studies on this I couldn't find any but I had heard from couldn't find any but I had heard from couldn't find any but I had heard from uh women post-menopausal or going uh women post-menopausal or going uh women post-menopausal or going through it might be perimenopause who through it might be perimenopause who through it might be perimenopause who um are experiencing hot flashes and um are experiencing hot flashes and um are experiencing hot flashes and other kind of symptoms of that that other kind of symptoms of that that other kind of symptoms of that that period that transition period that transition period that transition and anecdotally had found the cold and anecdotally had found the cold and anecdotally had found the cold shower before bed to be helpful so shower before bed to be helpful so shower before bed to be helpful so that's that's another kind of that's that's another kind of that's that's another kind of interesting anecdote there seems to be
1:54interesting anecdote there seems to be interesting anecdote there seems to be plenty here for studies to to go out and plenty here for studies to to go out and plenty here for studies to to go out and explore explore explore um in so many different populations um in so many different populations um in so many different populations you've mentioned a few times stress you've mentioned a few times stress you've mentioned a few times stress anxiety anxiety anxiety and in the book you say the cold makes and in the book you say the cold makes and in the book you say the cold makes you feel great during good times but you feel great during good times but you feel great during good times but even better in bad times even better in bad times even better in bad times and I shared a study with you a couple and I shared a study with you a couple and I shared a study with you a couple days ago a friend of mine Paul Taylor days ago a friend of mine Paul Taylor days ago a friend of mine Paul Taylor actually brought that to my attention actually brought that to my attention actually brought that to my attention and they were that study was looking at and they were that study was looking at and they were that study was looking at I think five minutes in in water that I think five minutes in in water that I think five minutes in in water that was 20 degrees Celsius so not not was 20 degrees Celsius so not not was 20 degrees Celsius so not not particularly cold still cold but not particularly cold still cold but not particularly cold still cold but not hugely cold and that that five minutes hugely cold and that that five minutes hugely cold and that that five minutes left people feeling more inspired alert left people feeling more inspired alert left people feeling more inspired alert and proud and proud and proud unpack this this for us what we unpack this this for us what we unpack this this for us what we understand about cold therapy cold understand about cold therapy cold understand about cold therapy cold exposure and what's happening from a exposure and what's happening from a exposure and what's happening from a physiological point of view that can physiological point of view that can physiological point of view that can affect the way that we feel mentally affect the way that we feel mentally affect the way that we feel mentally yeah I think this is a actually a very
1:55yeah I think this is a actually a very yeah I think this is a actually a very important part important part important part that we can get out of that we can get out of that we can get out of exposure and temperature changes the exposure and temperature changes the exposure and temperature changes the temperature regulation why this could be temperature regulation why this could be temperature regulation why this could be very interesting also for the future and very interesting also for the future and very interesting also for the future and we definitely need more studies on this we definitely need more studies on this we definitely need more studies on this but but what happens when you expose yourself to what happens when you expose yourself to what happens when you expose yourself to the cold is that you have a huge the cold is that you have a huge the cold is that you have a huge increase of no adrenaline a 2.5 fold it increase of no adrenaline a 2.5 fold it increase of no adrenaline a 2.5 fold it increases after just a few minutes going increases after just a few minutes going increases after just a few minutes going into the cold water and these these into the cold water and these these into the cold water and these these results are not new or anything this results are not new or anything this results are not new or anything this dates back also to the the older dates back also to the the older dates back also to the the older physiology studies from from the 70s so physiology studies from from the 70s so physiology studies from from the 70s so we have a lot of studies showing that we have a lot of studies showing that we have a lot of studies showing that the new adrenaline goes up but the new adrenaline goes up but the new adrenaline goes up but um dopamine also increases in the brain um dopamine also increases in the brain um dopamine also increases in the brain and about the same level and about the same level and about the same level um and also within a few minutes so this um and also within a few minutes so this um and also within a few minutes so this increase in dopamine and no adrenaline increase in dopamine and no adrenaline increase in dopamine and no adrenaline will help your mental balance will help your mental balance will help your mental balance um in that way where it gives you drive um in that way where it gives you drive um in that way where it gives you drive it gives you energy and it gives you it gives you energy and it gives you it gives you energy and it gives you that a feeling of
1:56that a feeling of that a feeling of um that you can get more alert and um that you can get more alert and um that you can get more alert and attentive to the world and this attentive to the world and this attentive to the world and this connection with the world again when you connection with the world again when you connection with the world again when you have all these new transmitters going on have all these new transmitters going on have all these new transmitters going on in your brain and increasing oxytocin in your brain and increasing oxytocin in your brain and increasing oxytocin actually also goes on and increase in actually also goes on and increase in actually also goes on and increase in serotonin and serotonin is a trend serotonin and serotonin is a trend serotonin and serotonin is a trend neurotransmitter that increases because neurotransmitter that increases because neurotransmitter that increases because you have activated your parasympatic you have activated your parasympatic you have activated your parasympatic nervous system so that gives you mental nervous system so that gives you mental nervous system so that gives you mental balance balance balance and way to get all these beneficial and way to get all these beneficial and way to get all these beneficial effects from effects from effects from um all these beneficial effects that you um all these beneficial effects that you um all these beneficial effects that you get from just this one very short amount get from just this one very short amount get from just this one very short amount of time going into cold water I think of time going into cold water I think of time going into cold water I think that is that is that is um that this is amazing that you can do um that this is amazing that you can do um that this is amazing that you can do this for such a short amount of time and this for such a short amount of time and this for such a short amount of time and then suddenly you have all this then suddenly you have all this then suddenly you have all this positivity going on in your body and positivity going on in your body and positivity going on in your body and that is because you exposed yourself to that is because you exposed yourself to that is because you exposed yourself to something that is a bit toxic for the something that is a bit toxic for the something that is a bit toxic for the body we should definitely talk about the body we should definitely talk about the body we should definitely talk about the code as something toxic it is not
1:57code as something toxic it is not code as something toxic it is not something that we naturally just want to something that we naturally just want to something that we naturally just want to go into we do this in a we use it as go into we do this in a we use it as go into we do this in a we use it as something that we were born into but something that we were born into but something that we were born into but when we go into the code and take these when we go into the code and take these when we go into the code and take these cope launches our body is screaming cope launches our body is screaming cope launches our body is screaming don't do it because it's dangerous and don't do it because it's dangerous and don't do it because it's dangerous and it's uncomfortable and and and so we it's uncomfortable and and and so we it's uncomfortable and and and so we shouldn't act like this is the most shouldn't act like this is the most shouldn't act like this is the most natural thing to do because it's not but natural thing to do because it's not but natural thing to do because it's not but we are exposing Our advice on going on we are exposing Our advice on going on we are exposing Our advice on going on and use it a little bit is because it is and use it a little bit is because it is and use it a little bit is because it is helping our metabolism helping ourselves helping our metabolism helping ourselves helping our metabolism helping ourselves it's helping our mental balance that we it's helping our mental balance that we it's helping our mental balance that we shock ourselves very shortly and it shock ourselves very shortly and it shock ourselves very shortly and it keeps our brain alert and in the keeps our brain alert and in the keeps our brain alert and in the presence and I think this is something presence and I think this is something presence and I think this is something that we can use for the future people that we can use for the future people that we can use for the future people having having having trouble with depression and anxiety and trouble with depression and anxiety and trouble with depression and anxiety and um attention is also something that is um attention is also something that is um attention is also something that is becoming a huge problem and growing becoming a huge problem and growing becoming a huge problem and growing problem and probably because of all the problem and probably because of all the problem and probably because of all the devices and the technology that we have devices and the technology that we have devices and the technology that we have today that are distracting us and not
1:58today that are distracting us and not today that are distracting us and not we're not getting better at training our we're not getting better at training our we're not getting better at training our brain at being attentive to something so brain at being attentive to something so brain at being attentive to something so I think the the study that you just I think the the study that you just I think the the study that you just mentioned before is very interesting mentioned before is very interesting mentioned before is very interesting regarding that regarding that regarding that um this study have looked at the 33 men um this study have looked at the 33 men um this study have looked at the 33 men and women and women and women and as you said they put them into 20 and as you said they put them into 20 and as you said they put them into 20 degrees Celsius water for five minutes degrees Celsius water for five minutes degrees Celsius water for five minutes and whole body baths they call them up and whole body baths they call them up and whole body baths they call them up to the neck and they measured brain to the neck and they measured brain to the neck and they measured brain connectivity and self-reported emotional connectivity and self-reported emotional connectivity and self-reported emotional state before and after the cold water state before and after the cold water state before and after the cold water immersion immersion immersion so the results show that they got more so the results show that they got more so the results show that they got more active active active um and also a more alert and attentive um and also a more alert and attentive um and also a more alert and attentive and I felt proud and less distressed and and I felt proud and less distressed and and I felt proud and less distressed and nervous after the cold water immersion nervous after the cold water immersion nervous after the cold water immersion so these are the positive things that so these are the positive things that so these are the positive things that they've associated with um these they've associated with um these they've associated with um these positive emotions with coupling that positive emotions with coupling that positive emotions with coupling that with with with um um brain they made this a functional
1:59brain they made this a functional brain they made this a functional um um MRI I think yeah yeah MRI I think yeah yeah MRI I think yeah yeah exactly it was MRI scans where they exactly it was MRI scans where they exactly it was MRI scans where they looked at the brain where it was active looked at the brain where it was active looked at the brain where it was active and they could see that the emotions of and they could see that the emotions of and they could see that the emotions of the positive emotions were activated and the positive emotions were activated and the positive emotions were activated and the negative emotions were um decreased the negative emotions were um decreased the negative emotions were um decreased actually so if we look at if we then actually so if we look at if we then actually so if we look at if we then take these results and compare those to take these results and compare those to take these results and compare those to what happens in our physiology that what happens in our physiology that what happens in our physiology that actually corresponds very much to an actually corresponds very much to an actually corresponds very much to an increase in dopamine and increasing no increase in dopamine and increasing no increase in dopamine and increasing no adrenaline and also serotonin but also adrenaline and also serotonin but also adrenaline and also serotonin but also oxytocin there are studies in mice which oxytocin there are studies in mice which oxytocin there are studies in mice which shows that if we take mice and expose shows that if we take mice and expose shows that if we take mice and expose them to cold water immersion they would them to cold water immersion they would them to cold water immersion they would have an increase in oxytocin which is have an increase in oxytocin which is have an increase in oxytocin which is our love hormone right it's our love our love hormone right it's our love our love hormone right it's our love drug in our body and usually we don't drug in our body and usually we don't drug in our body and usually we don't think about think about think about oxytocin as something that is increased oxytocin as something that is increased oxytocin as something that is increased in the cold water but I have found in the cold water but I have found in the cold water but I have found studies that shows this and I think it's
2:00studies that shows this and I think it's studies that shows this and I think it's it's very beautiful and it also shows it's very beautiful and it also shows it's very beautiful and it also shows like it explains why we feel like it explains why we feel like it explains why we feel this connection afterwards and now I'm this connection afterwards and now I'm this connection afterwards and now I'm coming back to the club thing so which coming back to the club thing so which coming back to the club thing so which is also increasing our mental health is also increasing our mental health is also increasing our mental health increasing our oxytocin level from going increasing our oxytocin level from going increasing our oxytocin level from going into the cold water will make you more into the cold water will make you more into the cold water will make you more connective connecting with other people connective connecting with other people connective connecting with other people so it increases your social skills so it increases your social skills so it increases your social skills increase in oxytocin makes you connect increase in oxytocin makes you connect increase in oxytocin makes you connect better connecting with other people but better connecting with other people but better connecting with other people but also with yourselves and also with also with yourselves and also with also with yourselves and also with nature as you are in the nature right so nature as you are in the nature right so nature as you are in the nature right so people say I feel so connected with people say I feel so connected with people say I feel so connected with nature when I go winter swimming I also nature when I go winter swimming I also nature when I go winter swimming I also feel so connected with people that I go feel so connected with people that I go feel so connected with people that I go swimming with and I also feel very good swimming with and I also feel very good swimming with and I also feel very good and proud and they also found the word and proud and they also found the word and proud and they also found the word proud as something that increases in proud as something that increases in proud as something that increases in this study this study this study um from 2023 so it's a recent study um from 2023 so it's a recent study um from 2023 so it's a recent study um so I think it it it really
2:01um so I think it it it really um so I think it it it really um comes together these results and also um comes together these results and also um comes together these results and also the neurotransmitters in the brain so we the neurotransmitters in the brain so we the neurotransmitters in the brain so we can probably talk about can probably talk about can probably talk about um the positive emotions Inc increasing um the positive emotions Inc increasing um the positive emotions Inc increasing from going into the cold water and from from going into the cold water and from from going into the cold water and from a perspective of mental health for the a perspective of mental health for the a perspective of mental health for the future I think this is definitely a way future I think this is definitely a way future I think this is definitely a way I hope that more studies will come and I I hope that more studies will come and I I hope that more studies will come and I think that we should go this way think that we should go this way think that we should go this way definitely definitely yeah I'm I'm interested in whether yeah I'm I'm interested in whether yeah I'm I'm interested in whether anyone has looked at anyone has looked at anyone has looked at so clearly there is an increase in so clearly there is an increase in so clearly there is an increase in dopamine noradrenaline oxytocin I wonder dopamine noradrenaline oxytocin I wonder dopamine noradrenaline oxytocin I wonder what that curve looks like so if if I what that curve looks like so if if I what that curve looks like so if if I plunge and I do a minute in five or six plunge and I do a minute in five or six plunge and I do a minute in five or six degrees and I get a spike in these degrees and I get a spike in these degrees and I get a spike in these neurotransmitters like how long lasting neurotransmitters like how long lasting neurotransmitters like how long lasting is that and does it you know let's say is that and does it you know let's say is that and does it you know let's say I'm someone that's suffering from I'm someone that's suffering from I'm someone that's suffering from depression or anxiety is is enough of an depression or anxiety is is enough of an depression or anxiety is is enough of an effect a kind of pulse or wave of these
2:02effect a kind of pulse or wave of these effect a kind of pulse or wave of these neurotransmitters to have some sort of neurotransmitters to have some sort of neurotransmitters to have some sort of clinically meaningful effect clinically meaningful effect clinically meaningful effect we are talking about this in a we are talking about this in a we are talking about this in a preventive way of like trying to preventive way of like trying to preventive way of like trying to increase our positive mindset and and I increase our positive mindset and and I increase our positive mindset and and I think that think that think that curing depression and curing anxiety curing depression and curing anxiety curing depression and curing anxiety curing panic attacks or lowering the curing panic attacks or lowering the curing panic attacks or lowering the level of them or the amount of them is level of them or the amount of them is level of them or the amount of them is another way it's it's it's it's it's another way it's it's it's it's it's another way it's it's it's it's it's curing a disease you can say but what curing a disease you can say but what curing a disease you can say but what happens when you go into the cold water happens when you go into the cold water happens when you go into the cold water is also that you decrease your is also that you decrease your is also that you decrease your inflammation and when you decrease the inflammation and when you decrease the inflammation and when you decrease the inflammation and you increase your inflammation and you increase your inflammation and you increase your positive mindset positive mindset positive mindset my my my analysis of this would be that if you analysis of this would be that if you analysis of this would be that if you are depressed then you will get less are depressed then you will get less are depressed then you will get less depressed depressed depressed um but we need clinical studies to um but we need clinical studies to um but we need clinical studies to explore this more on on on the pathology explore this more on on on the pathology explore this more on on on the pathology because it could be that some because it could be that some because it could be that some which we will also I think we're going which we will also I think we're going which we will also I think we're going to learn this in the future so studies
2:03to learn this in the future so studies to learn this in the future so studies in physical activity for example we in physical activity for example we in physical activity for example we don't go and give the same advice to all don't go and give the same advice to all don't go and give the same advice to all groups of people in our society for groups of people in our society for groups of people in our society for physical activity some people we say physical activity some people we say physical activity some people we say train like this because you are train like this because you are train like this because you are categorized maybe in this this group you categorized maybe in this this group you categorized maybe in this this group you could be if you have some for example if could be if you have some for example if could be if you have some for example if you are also for for diet and stuff so you are also for for diet and stuff so you are also for for diet and stuff so if you are obese if you are type 2 if you are obese if you are type 2 if you are obese if you are type 2 diabetes then be aware of this and you diabetes then be aware of this and you diabetes then be aware of this and you can train like this that would be good can train like this that would be good can train like this that would be good for you if you are lean and healthy then for you if you are lean and healthy then for you if you are lean and healthy then you can do this that would be good for you can do this that would be good for you can do this that would be good for you and also if you have different body you and also if you have different body you and also if you have different body compositions maybe compositions maybe compositions maybe um ana rope um ana rope um ana rope Fitness would be better for you or more Fitness would be better for you or more Fitness would be better for you or more beneficial at your state so I think in beneficial at your state so I think in beneficial at your state so I think in the future we will learn more about what the future we will learn more about what the future we will learn more about what kind of cold exposure would benefit kind of cold exposure would benefit kind of cold exposure would benefit different groups and amount of time and different groups and amount of time and different groups and amount of time and how cold and stuff like that how cold and stuff like that how cold and stuff like that yeah yeah well hopefully
2:04yeah yeah well hopefully yeah yeah well hopefully that hopefully we get some some that hopefully we get some some that hopefully we get some some promising results because I mean promising results because I mean promising results because I mean depression anxiety they're so complex depression anxiety they're so complex depression anxiety they're so complex and really the more tools and options and really the more tools and options and really the more tools and options that can be of benefit potentially to that can be of benefit potentially to that can be of benefit potentially to people the better so uh you know I hope people the better so uh you know I hope people the better so uh you know I hope that people are looking into that that people are looking into that that people are looking into that they are I know that because there was they are I know that because there was they are I know that because there was there was actually a group in in England there was actually a group in in England there was actually a group in in England and I just want to pop that in because and I just want to pop that in because and I just want to pop that in because it's it's really it's it's really it's it's really um and I also I put that in my book um and I also I put that in my book um and I also I put that in my book there is a case study with a young woman there is a case study with a young woman there is a case study with a young woman who used cold a water as a way of who used cold a water as a way of who used cold a water as a way of getting mentally over her depression and getting mentally over her depression and getting mentally over her depression and she used heavily much she used heavily much she used heavily much um um um medicine to cure her depression or um medicine to cure her depression or um medicine to cure her depression or lower the depression at least the lower the depression at least the lower the depression at least the symptoms but after three months of a symptoms but after three months of a symptoms but after three months of a cold water swimming she could actually cold water swimming she could actually cold water swimming she could actually get rid of all her pills and she got her get rid of all her pills and she got her get rid of all her pills and she got her out of this medical like Fork that she out of this medical like Fork that she out of this medical like Fork that she felt she was in and these researchers
2:05felt she was in and these researchers felt she was in and these researchers from the UK who published this case from the UK who published this case from the UK who published this case study they followed her through a whole study they followed her through a whole study they followed her through a whole year and they saw this positive change year and they saw this positive change year and they saw this positive change as a case study for also maybe looking as a case study for also maybe looking as a case study for also maybe looking more into if depression or anxiety could more into if depression or anxiety could more into if depression or anxiety could be cured with this kind of physical be cured with this kind of physical be cured with this kind of physical activity going into the cold water so I activity going into the cold water so I activity going into the cold water so I think there's already something out think there's already something out think there's already something out there that is pushing it in in the there that is pushing it in in the there that is pushing it in in the hypothesis in that direction where we hypothesis in that direction where we hypothesis in that direction where we can get some clinical trials on this can get some clinical trials on this can get some clinical trials on this what about other brain related what about other brain related what about other brain related conditions like Parkinson's or conditions like Parkinson's or conditions like Parkinson's or Alzheimer's or even traumatic brain Alzheimer's or even traumatic brain Alzheimer's or even traumatic brain injuries injuries injuries given given the I guess the the changes given given the I guess the the changes given given the I guess the the changes that that are occurring in the brain that that are occurring in the brain that that are occurring in the brain when you go into cold water therapy the when you go into cold water therapy the when you go into cold water therapy the changes in neurotransmitters like changes in neurotransmitters like changes in neurotransmitters like dopamine I'm wondering if if this is dopamine I'm wondering if if this is dopamine I'm wondering if if this is something that you've thought about or something that you've thought about or something that you've thought about or seen in the literature yeah so there are seen in the literature yeah so there are seen in the literature yeah so there are no studies on this for only the cold
2:06no studies on this for only the cold no studies on this for only the cold um but there is some associations to um but there is some associations to um but there is some associations to lowering the risk of Alzheimer's disease lowering the risk of Alzheimer's disease lowering the risk of Alzheimer's disease if you go into if you go into if you go into um Sona using sauna um Sona using sauna um Sona using sauna um and also alternating to the code that um and also alternating to the code that um and also alternating to the code that is going to decrease a is going to decrease a is going to decrease a the risk of developing Alzheimer's the risk of developing Alzheimer's the risk of developing Alzheimer's disease and that is shown in these disease and that is shown in these disease and that is shown in these observational studies from Finland in in observational studies from Finland in in observational studies from Finland in in this cohort study so if we can see that this cohort study so if we can see that this cohort study so if we can see that from using the heat I am I am thinking from using the heat I am I am thinking from using the heat I am I am thinking that we might also see that from the that we might also see that from the that we might also see that from the cold because cold stress and heat stress cold because cold stress and heat stress cold because cold stress and heat stress that is just stress for the body and that is just stress for the body and that is just stress for the body and doing a little bit amount of that is doing a little bit amount of that is doing a little bit amount of that is going to increase our our health both going to increase our our health both going to increase our our health both physically and mentally physically and mentally physically and mentally but we don't have it from the from the but we don't have it from the from the but we don't have it from the from the cold cold let's finish with some practical stuff let's finish with some practical stuff let's finish with some practical stuff here here um so people can think about the um so people can think about the um so people can think about the application I I think they'll be application I I think they'll be application I I think they'll be inspired to walk away from here and and inspired to walk away from here and and inspired to walk away from here and and try it out if they haven't already
2:07try it out if they haven't already try it out if they haven't already if someone has access to a lake or let's if someone has access to a lake or let's if someone has access to a lake or let's say an ocean say an ocean say an ocean and they said to you look I just want and they said to you look I just want and they said to you look I just want you to give me some advice some first you to give me some advice some first you to give me some advice some first time advice I'm a bit fearful of cold to time advice I'm a bit fearful of cold to time advice I'm a bit fearful of cold to be honest I I really couldn't think of be honest I I really couldn't think of be honest I I really couldn't think of anything worse but I understand that anything worse but I understand that anything worse but I understand that there could be some health benefits here there could be some health benefits here there could be some health benefits here up for grabs up for grabs up for grabs um um what time of the day am I doing this what time of the day am I doing this what time of the day am I doing this does that matter what season and to does that matter what season and to does that matter what season and to begin with am I kind of just running in begin with am I kind of just running in begin with am I kind of just running in and running out or jumping off a pier and running out or jumping off a pier and running out or jumping off a pier and jumping out like how should how and jumping out like how should how and jumping out like how should how should I approach this as a beginner should I approach this as a beginner should I approach this as a beginner yes first first of all I am totally with yes first first of all I am totally with yes first first of all I am totally with you I would say to that person because you I would say to that person because you I would say to that person because I've been there and I've been a a person I've been there and I've been a a person I've been there and I've been a a person who just wants to run the other way so I who just wants to run the other way so I who just wants to run the other way so I have really studied this from uh from a
2:08have really studied this from uh from a have really studied this from uh from a an ankle where I I myself needed to an ankle where I I myself needed to an ankle where I I myself needed to convince myself how to do this in the convince myself how to do this in the convince myself how to do this in the most practical and um uh and in a way most practical and um uh and in a way most practical and um uh and in a way where afterwards could motivate myself where afterwards could motivate myself where afterwards could motivate myself to come and do it again and I think this to come and do it again and I think this to come and do it again and I think this is very important because motivation is very important because motivation is very important because motivation comes from both knowledge because comes from both knowledge because comes from both knowledge because knowing why this is healthy for you but knowing why this is healthy for you but knowing why this is healthy for you but you also have to have uh you have to you also have to have uh you have to you also have to have uh you have to reckon that you also have a physical reckon that you also have a physical reckon that you also have a physical memory so it's definitely important when memory so it's definitely important when memory so it's definitely important when you do it and how you do it and the you do it and how you do it and the you do it and how you do it and the whole associations around it so whole associations around it so whole associations around it so with that I want to say that with that I want to say that um I have actually made oh I didn't I um I have actually made oh I didn't I um I have actually made oh I didn't I forgot to tell you Simon but I have made forgot to tell you Simon but I have made forgot to tell you Simon but I have made a course about how to get started with a course about how to get started with a course about how to get started with all this and why and how and take people all this and why and how and take people all this and why and how and take people through the whole process of getting through the whole process of getting through the whole process of getting started with it and it's a three-week started with it and it's a three-week started with it and it's a three-week course that people are interested in course that people are interested in course that people are interested in this so they can get this so they can get this so they can get um hold my hand or something like that um hold my hand or something like that um hold my hand or something like that when they when I teach them in this but when they when I teach them in this but when they when I teach them in this but what they can do from if they are
2:09what they can do from if they are what they can do from if they are totally new totally new totally new get used to the thought that is often get used to the thought that is often get used to the thought that is often what I think that people start thinking what I think that people start thinking what I think that people start thinking about the cold water and going into the about the cold water and going into the about the cold water and going into the cold water cold water having this resistant or rejecting it in having this resistant or rejecting it in having this resistant or rejecting it in the beginning saying oh it's not for me the beginning saying oh it's not for me the beginning saying oh it's not for me I can hear that it's a good idea but I can hear that it's a good idea but I can hear that it's a good idea but it's not for me that is already the it's not for me that is already the it's not for me that is already the beginning so convincing yourself getting beginning so convincing yourself getting beginning so convincing yourself getting some knowledge learning how and why that some knowledge learning how and why that some knowledge learning how and why that is one step but the day that you decide is one step but the day that you decide is one step but the day that you decide to go I would recommend that you go in to go I would recommend that you go in to go I would recommend that you go in the morning because of maybe not at the morning because of maybe not at the morning because of maybe not at seven o'clock in the morning because seven o'clock in the morning because seven o'clock in the morning because your core temperature is a half degree your core temperature is a half degree your core temperature is a half degree lower in the morning which means that lower in the morning which means that lower in the morning which means that you are already actually cold before you you are already actually cold before you you are already actually cold before you get there so you could exercise before get there so you could exercise before get there so you could exercise before going into the cold water if you want to going into the cold water if you want to going into the cold water if you want to but I would say later in the day but I would say later in the day but I would say later in the day afternoon or afternoon at least um that afternoon or afternoon at least um that afternoon or afternoon at least um that is a good place because then your cold is a good place because then your cold is a good place because then your cold temperature has come up a bit your
2:10temperature has come up a bit your temperature has come up a bit your stress hormones your coffee has working stress hormones your coffee has working stress hormones your coffee has working a bit and then you are a bit and then you are a bit and then you are um um more warm and more more warm and more more warm and more you can say prepped for taking your you can say prepped for taking your you can say prepped for taking your first plunge so this is for your first first plunge so this is for your first first plunge so this is for your first plunge if you are adapted it it doesn't plunge if you are adapted it it doesn't plunge if you are adapted it it doesn't really matter on maybe going going in really matter on maybe going going in really matter on maybe going going in the water before bedtime is not a good the water before bedtime is not a good the water before bedtime is not a good idea because it's going to activate your idea because it's going to activate your idea because it's going to activate your sympathetic nervous system and all your sympathetic nervous system and all your sympathetic nervous system and all your stress hormones but in the morning or stress hormones but in the morning or stress hormones but in the morning or later in the afternoon I would suggest later in the afternoon I would suggest later in the afternoon I would suggest that okay and when that person first that okay and when that person first that okay and when that person first enters the water enters the water enters the water so this person has never been in in so this person has never been in in so this person has never been in in water this cold before okay so when they water this cold before okay so when they water this cold before okay so when they when they enter the water uh when they enter the water uh when they enter the water uh can you kind of walk them through what can you kind of walk them through what can you kind of walk them through what they're going to experience so they know they're going to experience so they know they're going to experience so they know what's what's normal and they know that what's what's normal and they know that what's what's normal and they know that what they're experiencing is normal and what they're experiencing is normal and what they're experiencing is normal and what to do what to do what to do it's completely normal to be a little it's completely normal to be a little it's completely normal to be a little bit fearful before you step into the bit fearful before you step into the bit fearful before you step into the cold water and you haven't done this
2:11cold water and you haven't done this cold water and you haven't done this before especially if it's an Open Sea before especially if it's an Open Sea before especially if it's an Open Sea because the water moves and it's because the water moves and it's because the water moves and it's probably dark and but a cold plunge is probably dark and but a cold plunge is probably dark and but a cold plunge is more you can see through the water so more you can see through the water so more you can see through the water so you kind of know what's in there so your you kind of know what's in there so your you kind of know what's in there so your fear is going to be different depending fear is going to be different depending fear is going to be different depending on where you go in but just thinking on where you go in but just thinking on where you go in but just thinking about that um you don't have to stay about that um you don't have to stay about that um you don't have to stay there for a long time thinking about there for a long time thinking about there for a long time thinking about your breathing is probably the key your breathing is probably the key your breathing is probably the key most effective thing for controlling most effective thing for controlling most effective thing for controlling your nervous system so the your breath your nervous system so the your breath your nervous system so the your breath your breathing is gonna be the one your breathing is gonna be the one your breathing is gonna be the one controlling how well you would do and controlling how well you would do and controlling how well you would do and the first time the first time the first time is probably going to be a little bit is probably going to be a little bit is probably going to be a little bit difficult for you because you will difficult for you because you will difficult for you because you will hyperventilate and you cannot really hyperventilate and you cannot really hyperventilate and you cannot really control that the first time control that the first time control that the first time um or some people can and I'm Amazed by um or some people can and I'm Amazed by um or some people can and I'm Amazed by that but I couldn't and and it's going that but I couldn't and and it's going that but I couldn't and and it's going to vary from people to people because to vary from people to people because to vary from people to people because some have a very sensitive nervous some have a very sensitive nervous some have a very sensitive nervous system and others don't so it varies and system and others don't so it varies and system and others don't so it varies and you cannot compare yourself to others so
2:12you cannot compare yourself to others so you cannot compare yourself to others so don't compare yourself to your best don't compare yourself to your best don't compare yourself to your best friend standing next to you who can go friend standing next to you who can go friend standing next to you who can go in the water and get a get in control of in the water and get a get in control of in the water and get a get in control of their breathing in the first round and their breathing in the first round and their breathing in the first round and that is not something that you can that is not something that you can that is not something that you can compare to others so compare to others so compare to others so but what you can do is try to lower your but what you can do is try to lower your but what you can do is try to lower your breathing breathe in through the nose breathing breathe in through the nose breathing breathe in through the nose and deep into the lungs and try to make and deep into the lungs and try to make and deep into the lungs and try to make it slow and deep and through the nose it slow and deep and through the nose it slow and deep and through the nose and then you step into the cold water and then you step into the cold water and then you step into the cold water you exhale completely to make room for you exhale completely to make room for you exhale completely to make room for air because you're gonna hyperventilate air because you're gonna hyperventilate air because you're gonna hyperventilate if you're very sensitive in your nervous if you're very sensitive in your nervous if you're very sensitive in your nervous system it could be that you you are you system it could be that you you are you system it could be that you you are you already know that you're maybe a little already know that you're maybe a little already know that you're maybe a little bit anxious about the situation or in bit anxious about the situation or in bit anxious about the situation or in general an anxious person then go gently general an anxious person then go gently general an anxious person then go gently so you could go halfway in up to the so you could go halfway in up to the so you could go halfway in up to the neighbor or something like that and then neighbor or something like that and then neighbor or something like that and then try to lower your nervous system by try to lower your nervous system by try to lower your nervous system by doing nasal breathing and if you feel doing nasal breathing and if you feel doing nasal breathing and if you feel that that is not for you and you just that that is not for you and you just that that is not for you and you just want to take the whole plunge
2:13want to take the whole plunge want to take the whole plunge immediately just two seconds in and then immediately just two seconds in and then immediately just two seconds in and then run up that is also a way to go run up that is also a way to go run up that is also a way to go um I don't think that it's I can't say um I don't think that it's I can't say um I don't think that it's I can't say that as one way is better than the other that as one way is better than the other that as one way is better than the other I think this is just options so halfway I think this is just options so halfway I think this is just options so halfway in and then completely and up to the to in and then completely and up to the to in and then completely and up to the to the neck or completely and in one you the neck or completely and in one you the neck or completely and in one you can say one second just go in and then can say one second just go in and then can say one second just go in and then quickly up again but yeah if you want to quickly up again but yeah if you want to quickly up again but yeah if you want to train train train um your adaptation then in time you um your adaptation then in time you um your adaptation then in time you should try and see if you can switch should try and see if you can switch should try and see if you can switch from mouth breathing to your nasal from mouth breathing to your nasal from mouth breathing to your nasal breathing which is a kind of a breathing which is a kind of a breathing which is a kind of a recommendation for your whole life also recommendation for your whole life also recommendation for your whole life also your everyday but also try to do that in your everyday but also try to do that in your everyday but also try to do that in the cold water because that's gonna the cold water because that's gonna the cold water because that's gonna that's a way to to control your stress that's a way to to control your stress that's a way to to control your stress level right so yeah level right so yeah level right so yeah so would it be pretty rare for for a so would it be pretty rare for for a so would it be pretty rare for for a first timer to kind of stay long enough first timer to kind of stay long enough first timer to kind of stay long enough in the water to get through the cold in the water to get through the cold in the water to get through the cold shock and find a place of of calmness shock and find a place of of calmness shock and find a place of of calmness yeah I would say that's that could be a
2:14yeah I would say that's that could be a yeah I would say that's that could be a that is rare yeah that is rare yeah that is rare yeah that is right especially if you are a that is right especially if you are a that is right especially if you are a person who works inside and you said person who works inside and you said person who works inside and you said that you have a desk job that you have a desk job that you have a desk job um so we know that people who work um so we know that people who work um so we know that people who work outside outside outside um um it could be um who working in the road it could be um who working in the road it could be um who working in the road so Builders so they have a better code so Builders so they have a better code so Builders so they have a better code adaptation than people sitting inside a adaptation than people sitting inside a adaptation than people sitting inside a room temperature or temperature room temperature or temperature room temperature or temperature neutrality you can say neutrality you can say neutrality you can say um so it really depends on how well um so it really depends on how well um so it really depends on how well adapted to the code you are before that adapted to the code you are before that adapted to the code you are before that so that's why I'm also saying don't so that's why I'm also saying don't so that's why I'm also saying don't compare because some people also have compare because some people also have compare because some people also have more muscle mass than other people more muscle mass than other people more muscle mass than other people different body compositions it's also different body compositions it's also different body compositions it's also gonna have an effect how well is your gonna have an effect how well is your gonna have an effect how well is your circulation at your blood vessels that circulation at your blood vessels that circulation at your blood vessels that Contracting and dilating so Contracting and dilating so Contracting and dilating so it's all it's all about feeling how do it's all it's all about feeling how do it's all it's all about feeling how do you feel when you go into the cold water you feel when you go into the cold water you feel when you go into the cold water and listen to your body that is my most
2:15and listen to your body that is my most and listen to your body that is my most important uh message to get out there important uh message to get out there important uh message to get out there you should listen to your own body and you should listen to your own body and you should listen to your own body and not overdo anything and this is not a not overdo anything and this is not a not overdo anything and this is not a competition the cold water has never competition the cold water has never competition the cold water has never been a competition it's not a training been a competition it's not a training been a competition it's not a training center for competition it's a it's a center for competition it's a it's a center for competition it's a it's a place where you go and you connect with place where you go and you connect with place where you go and you connect with yourself you connect with nature and you yourself you connect with nature and you yourself you connect with nature and you also increase your own metabolism you also increase your own metabolism you also increase your own metabolism you get healthier but it has nothing to do get healthier but it has nothing to do get healthier but it has nothing to do with comparison this is a self thing with comparison this is a self thing with comparison this is a self thing selfish thing to do it's it's a thing selfish thing to do it's it's a thing selfish thing to do it's it's a thing you do for yourself together with others you do for yourself together with others you do for yourself together with others so can I clarify one thing you'll you'll so can I clarify one thing you'll you'll so can I clarify one thing you'll you'll you're getting metabolic benefits you're getting metabolic benefits you're getting metabolic benefits from the moment you start doing this from the moment you start doing this from the moment you start doing this even if you're only able to do across a even if you're only able to do across a even if you're only able to do across a week one or two minutes or is the week one or two minutes or is the week one or two minutes or is the minimum effective dose the 11 minutes minimum effective dose the 11 minutes minimum effective dose the 11 minutes that you found in your study like how do that you found in your study like how do that you found in your study like how do you want people to think about this if I you want people to think about this if I you want people to think about this if I am someone in that position that's going am someone in that position that's going am someone in that position that's going into the water for the first time
2:16into the water for the first time into the water for the first time um it's you know it's not a competition um it's you know it's not a competition um it's you know it's not a competition it's not about trying to do as many it's not about trying to do as many it's not about trying to do as many minutes or hours in the in the cold per minutes or hours in the in the cold per minutes or hours in the in the cold per week that we can do but but is it week that we can do but but is it week that we can do but but is it important that we try and work our way important that we try and work our way important that we try and work our way up over time to 11 minutes a week is up over time to 11 minutes a week is up over time to 11 minutes a week is that the goal that the goal that the goal it could be a goal I mean it could be a goal I mean it could be a goal I mean I think that it's a good goal because I think that it's a good goal because I think that it's a good goal because it's tested and I'm also a researcher it's tested and I'm also a researcher it's tested and I'm also a researcher and Sciences so I think that if we go and Sciences so I think that if we go and Sciences so I think that if we go and do um something to increase our and do um something to increase our and do um something to increase our health and you want to do something that health and you want to do something that health and you want to do something that that's going to be beneficial for us we that's going to be beneficial for us we that's going to be beneficial for us we need to look at research because that need to look at research because that need to look at research because that research is really there also to keep us research is really there also to keep us research is really there also to keep us safe and it's not only to look at just safe and it's not only to look at just safe and it's not only to look at just positive things it's also to keep us positive things it's also to keep us positive things it's also to keep us safe because if we go for 15 minutes in safe because if we go for 15 minutes in safe because if we go for 15 minutes in a Coke plunge who knows if that is a Coke plunge who knows if that is a Coke plunge who knows if that is beneficial for you just because you feel beneficial for you just because you feel beneficial for you just because you feel good afterwards good afterwards good afterwards and you go up and you're like oh well I and you go up and you're like oh well I and you go up and you're like oh well I feel good so this is beneficial for me
2:17feel good so this is beneficial for me feel good so this is beneficial for me and you might be fooling yourself and you might be fooling yourself and you might be fooling yourself because you don't see what happens down because you don't see what happens down because you don't see what happens down the road the road the road um Downstream in 20 years or 30 years um Downstream in 20 years or 30 years um Downstream in 20 years or 30 years you might be micro overloading or over you might be micro overloading or over you might be micro overloading or over stressing chronic stress in your body stressing chronic stress in your body stressing chronic stress in your body and you won't see the results and you won't see the results and you won't see the results um before in a long time um before in a long time um before in a long time so 11 minutes per week could be a so 11 minutes per week could be a so 11 minutes per week could be a beneficial and safe spot to hit and not beneficial and safe spot to hit and not beneficial and safe spot to hit and not overdoing it so um but I'm also very overdoing it so um but I'm also very overdoing it so um but I'm also very much much much um a scientist who talks from a micro um a scientist who talks from a micro um a scientist who talks from a micro stress perspective stress perspective stress perspective um and I think that's and this is not um and I think that's and this is not um and I think that's and this is not something I really came up with hence something I really came up with hence something I really came up with hence silly who is who discovered the stress silly who is who discovered the stress silly who is who discovered the stress response in response in response in 1936 he published this in nature 1936 he published this in nature 1936 he published this in nature magazine so it it's the homiesis and magazine so it it's the homiesis and magazine so it it's the homiesis and micro stressing and micro stressing and micro stressing and um and looking at the body as a as a um and looking at the body as a as a um and looking at the body as a as a organ that organ that organ that is healthy when we expose ourselves to
2:18is healthy when we expose ourselves to is healthy when we expose ourselves to some stress some stress is good for us some stress some stress is good for us some stress some stress is good for us because it keeps us alive but over because it keeps us alive but over because it keeps us alive but over stressing is something that we should stressing is something that we should stressing is something that we should avoid and finding that upper limit is avoid and finding that upper limit is avoid and finding that upper limit is something that we still need to do in something that we still need to do in something that we still need to do in research but research but research but as long as we don't have that I will as long as we don't have that I will as long as we don't have that I will still keep saying that 11 minutes per still keep saying that 11 minutes per still keep saying that 11 minutes per week divided on two to three days and week divided on two to three days and week divided on two to three days and only with one to two minutes at a time only with one to two minutes at a time only with one to two minutes at a time is probably a safe spot for you to hit is probably a safe spot for you to hit is probably a safe spot for you to hit so was your protocol it just happened to so was your protocol it just happened to so was your protocol it just happened to be 11 minutes or was it different times be 11 minutes or was it different times be 11 minutes or was it different times and you saw that the benefit kind of and you saw that the benefit kind of and you saw that the benefit kind of peed it out it hit a ceiling at 11 peed it out it hit a ceiling at 11 peed it out it hit a ceiling at 11 minutes minutes minutes yeah so I was very curious about exactly yeah so I was very curious about exactly yeah so I was very curious about exactly this uh how much should we do and as I this uh how much should we do and as I this uh how much should we do and as I told you I was not a winter swimmer when told you I was not a winter swimmer when told you I was not a winter swimmer when I started this research I came with the I started this research I came with the I started this research I came with the the idea that we want to go for the the idea that we want to go for the the idea that we want to go for the lowest dose so how with how little can lowest dose so how with how little can lowest dose so how with how little can we actually get the health benefits we actually get the health benefits we actually get the health benefits because I knew afterwards that if I'm
2:19because I knew afterwards that if I'm because I knew afterwards that if I'm gonna do this then I don't want to hit a gonna do this then I don't want to hit a gonna do this then I don't want to hit a spot that says 20 minutes or 30 minutes spot that says 20 minutes or 30 minutes spot that says 20 minutes or 30 minutes 40 minutes per week or something like 40 minutes per week or something like 40 minutes per week or something like that so I really wanted to see that so I really wanted to see that so I really wanted to see how little can we do but what I did and how little can we do but what I did and how little can we do but what I did and that is why I also did all that field that is why I also did all that field that is why I also did all that field study is talking to a lot of winter study is talking to a lot of winter study is talking to a lot of winter swimmers before I wrote my ethical swimmers before I wrote my ethical swimmers before I wrote my ethical protocol I wanted to figure out how much protocol I wanted to figure out how much protocol I wanted to figure out how much do they do without knowing what is good do they do without knowing what is good do they do without knowing what is good for them so what intuitively feels good for them so what intuitively feels good for them so what intuitively feels good and it's not like your intuition is and it's not like your intuition is and it's not like your intuition is always telling you the truth we know always telling you the truth we know always telling you the truth we know what we know a lot about that especially what we know a lot about that especially what we know a lot about that especially when it comes to snacking and sweets when it comes to snacking and sweets when it comes to snacking and sweets things and stuff like that that is not things and stuff like that that is not things and stuff like that that is not your intuition but it could be yeah it's your intuition but it could be yeah it's your intuition but it could be yeah it's just dividing that a little bit so just dividing that a little bit so just dividing that a little bit so um your intuition could be telling you um your intuition could be telling you um your intuition could be telling you well now well now well now my cells are over stressed I'm going up my cells are over stressed I'm going up my cells are over stressed I'm going up I feel I had enough cold and I I feel I had enough cold and I I feel I had enough cold and I definitely know that this threshold is a
2:20definitely know that this threshold is a definitely know that this threshold is a signal in the body telling you okay now signal in the body telling you okay now signal in the body telling you okay now you are starting to shiver and then you you are starting to shiver and then you you are starting to shiver and then you go up but I needed to figure that out so go up but I needed to figure that out so go up but I needed to figure that out so I asked people around in Denmark so how I asked people around in Denmark so how I asked people around in Denmark so how much do you do and then I took an much do you do and then I took an much do you do and then I took an average average and so that and so that and so that um two to three times per week if you um two to three times per week if you um two to three times per week if you are a winter swimmer in Denmark then are a winter swimmer in Denmark then are a winter swimmer in Denmark then that is kind of like the The Sweet Spot that is kind of like the The Sweet Spot that is kind of like the The Sweet Spot of where it's in an average of what of where it's in an average of what of where it's in an average of what people do and uh most people either people do and uh most people either people do and uh most people either most people just dip in the water and most people just dip in the water and most people just dip in the water and some take some swim strokes but not many some take some swim strokes but not many some take some swim strokes but not many so averaging that out I found out that I so averaging that out I found out that I so averaging that out I found out that I I would have to find subjects for my I would have to find subjects for my I would have to find subjects for my study who did this two to three times study who did this two to three times study who did this two to three times per week but I didn't want to dictate per week but I didn't want to dictate per week but I didn't want to dictate how much they were in the water I would how much they were in the water I would how much they were in the water I would rather just look at what happens when rather just look at what happens when rather just look at what happens when they're in the water they're in the water they're in the water if they are that group that does this if they are that group that does this if they are that group that does this two to three times per week but that two to three times per week but that two to three times per week but that seems reasonable to me that is like the
2:21seems reasonable to me that is like the seems reasonable to me that is like the average what people do and I just average what people do and I just average what people do and I just recorded that how much time were they in recorded that how much time were they in recorded that how much time were they in the water per week and how much time the water per week and how much time the water per week and how much time were they in the sauna per week were they in the sauna per week were they in the sauna per week um um and I recruited subjects who are winter and I recruited subjects who are winter and I recruited subjects who are winter swimmers swimmers swimmers who have already been winter swimming who have already been winter swimming who have already been winter swimming for two to three seasons so I knew they for two to three seasons so I knew they for two to three seasons so I knew they were already in the drill they knew that were already in the drill they knew that were already in the drill they knew that they're not gonna stop the study or they're not gonna stop the study or they're not gonna stop the study or something like that they were they were something like that they were they were something like that they were they were also trained with the swimmers so the also trained with the swimmers so the also trained with the swimmers so the outcome of this was to see if Trent went outcome of this was to see if Trent went outcome of this was to see if Trent went to swimmers have more efficient Brown to swimmers have more efficient Brown to swimmers have more efficient Brown fat or more volume of the brown fat more fat or more volume of the brown fat more fat or more volume of the brown fat more increasing metabolism than a control increasing metabolism than a control increasing metabolism than a control group who were matched on age gender um Fitness level um Fitness level a body composition and and diet I think a body composition and and diet I think a body composition and and diet I think also a great study also a great study also a great study yeah so I wanted to see the minimum yeah so I wanted to see the minimum yeah so I wanted to see the minimum threshold but still I wanted to to threshold but still I wanted to to threshold but still I wanted to to observe at the same time so but 11
2:22observe at the same time so but 11 observe at the same time so but 11 minutes and 50 cold and 57 minutes of minutes and 50 cold and 57 minutes of minutes and 50 cold and 57 minutes of heat was what came out of that study heat was what came out of that study heat was what came out of that study okay so so 11 minutes of cold 57 minutes okay so so 11 minutes of cold 57 minutes okay so so 11 minutes of cold 57 minutes of heat that those were the numbers of heat that those were the numbers of heat that those were the numbers where people had I heated the most Brown where people had I heated the most Brown where people had I heated the most Brown fat or the most sort of metabolically fat or the most sort of metabolically fat or the most sort of metabolically active Brown fat active Brown fat active Brown fat yeah you can see when you're then yeah you can see when you're then yeah you can see when you're then trained uh then 11 minutes and 57 trained uh then 11 minutes and 57 trained uh then 11 minutes and 57 minutes in the heat that is what um minutes in the heat that is what um minutes in the heat that is what um adapted okay people to code and he can adapted okay people to code and he can adapted okay people to code and he can do this is not something that you would do this is not something that you would do this is not something that you would do the first time you go and take a do the first time you go and take a do the first time you go and take a plunge you won't build up 11 minutes in plunge you won't build up 11 minutes in plunge you won't build up 11 minutes in the first week or I don't think that the first week or I don't think that the first week or I don't think that people should do that because that is people should do that because that is people should do that because that is also over stressing the body like saying also over stressing the body like saying also over stressing the body like saying you don't start with a marathon right you don't start with a marathon right you don't start with a marathon right you don't run for a marathon the first you don't run for a marathon the first you don't run for a marathon the first day you want to start running you you day you want to start running you you day you want to start running you you start by running maybe two or five start by running maybe two or five start by running maybe two or five kilometers and then you increase that so
2:23kilometers and then you increase that so kilometers and then you increase that so that is also my suggestion that is also my suggestion that is also my suggestion okay but that's a that's a good that's a okay but that's a that's a good that's a okay but that's a that's a good that's a good North Star for people to kind of good North Star for people to kind of good North Star for people to kind of build up to across a week 11 minutes of build up to across a week 11 minutes of build up to across a week 11 minutes of cold 57 minutes of sauna and if you're cold 57 minutes of sauna and if you're cold 57 minutes of sauna and if you're wanting to optimize for those metabolic wanting to optimize for those metabolic wanting to optimize for those metabolic benefits to finish in the cold and not benefits to finish in the cold and not benefits to finish in the cold and not sit down keep moving which we discussed sit down keep moving which we discussed sit down keep moving which we discussed earlier earlier earlier a couple other questions I have am I doing this with clothes on or am I am I doing this with clothes on or am I jumping in to the ocean nude because I jumping in to the ocean nude because I jumping in to the ocean nude because I as I understand it there's there's as I understand it there's there's as I understand it there's there's different different uh views on that I different different uh views on that I different different uh views on that I think that people should do what's you think that people should do what's you think that people should do what's you can say socially accepted where you are can say socially accepted where you are can say socially accepted where you are this is has everything to do with this is has everything to do with this is has everything to do with context right it could be very weird to context right it could be very weird to context right it could be very weird to be naked at some places where other be naked at some places where other be naked at some places where other places it's what you do so in Denmark we places it's what you do so in Denmark we places it's what you do so in Denmark we have actually went to swimming clubs
2:24have actually went to swimming clubs have actually went to swimming clubs where they swim naked and that is what where they swim naked and that is what where they swim naked and that is what they do if you have a swimsuit on and I they do if you have a swimsuit on and I they do if you have a swimsuit on and I had actually then you could get a little had actually then you could get a little had actually then you could get a little bit of bit of bit of of people looking at you like are you of people looking at you like are you of people looking at you like are you scared of us or are you not comfortable scared of us or are you not comfortable scared of us or are you not comfortable with yourself that is like a discussion with yourself that is like a discussion with yourself that is like a discussion so so you should just do what feels you should just do what feels you should just do what feels comfortable for you and I don't think comfortable for you and I don't think comfortable for you and I don't think that people should swim with clothes on that people should swim with clothes on that people should swim with clothes on but a swimsuit or swim trunks I mean but a swimsuit or swim trunks I mean but a swimsuit or swim trunks I mean that's not gonna make any difference to that's not gonna make any difference to that's not gonna make any difference to your health benefits so swim the way or your health benefits so swim the way or your health benefits so swim the way or plunge the way you feel most comfortable plunge the way you feel most comfortable plunge the way you feel most comfortable but also what feels but also what feels but also what feels yeah good in a social context yeah good in a social context yeah good in a social context yeah I have to admit I laughed out loud yeah I have to admit I laughed out loud yeah I have to admit I laughed out loud when I got to a section of your book when I got to a section of your book when I got to a section of your book called The Disappearing penis can you share that story
2:25I forgot that story and and it's in the I forgot that story and and it's in the book and I I'm I'm actually happy that I book and I I'm I'm actually happy that I book and I I'm I'm actually happy that I sent the book sent the book sent the book that was an experience I had when I did that was an experience I had when I did that was an experience I had when I did my last winter swimming study which was my last winter swimming study which was my last winter swimming study which was a randomized controlled trial and it's a randomized controlled trial and it's a randomized controlled trial and it's not published yet but not published yet but not published yet but I trained my winter swimmers for I trained my winter swimmers for I trained my winter swimmers for um from never trying this before so the um from never trying this before so the um from never trying this before so the the study was about the study was about the study was about um recruiting people who all wanted to um recruiting people who all wanted to um recruiting people who all wanted to win to swim and one half of the group I win to swim and one half of the group I win to swim and one half of the group I trained them for winter swimming and the trained them for winter swimming and the trained them for winter swimming and the other group were just control groups so other group were just control groups so other group were just control groups so we had this last person in the winter we had this last person in the winter we had this last person in the winter swimming group who should try his first swimming group who should try his first swimming group who should try his first plunge ever in his life and this is in plunge ever in his life and this is in plunge ever in his life and this is in Copenhagen Copenhagen Copenhagen um and we all met up all the the rest of um and we all met up all the the rest of um and we all met up all the the rest of the group and also me and also my crew the group and also me and also my crew the group and also me and also my crew from my team and we wanted to celebrate from my team and we wanted to celebrate from my team and we wanted to celebrate because he was the last one going in and
2:26because he was the last one going in and because he was the last one going in and he was so excited because he was the he was so excited because he was the he was so excited because he was the last one and he was his first tip and last one and he was his first tip and last one and he was his first tip and you could clearly see and hear that he you could clearly see and hear that he you could clearly see and hear that he is a bit he was a bit nervous he was is a bit he was a bit nervous he was is a bit he was a bit nervous he was talking and laughing aloud on the jetty talking and laughing aloud on the jetty talking and laughing aloud on the jetty and everybody was talking and he was and everybody was talking and he was and everybody was talking and he was taking off his clothes and he's like taking off his clothes and he's like taking off his clothes and he's like okay now so I go in and I gave you some okay now so I go in and I gave you some okay now so I go in and I gave you some instructions to how to do this instructions to how to do this instructions to how to do this he went in the water together with the he went in the water together with the he went in the water together with the others and then quickly went up again others and then quickly went up again others and then quickly went up again and as soon as he came up the stairs and and as soon as he came up the stairs and and as soon as he came up the stairs and you and they were naked they were naked you and they were naked they were naked you and they were naked they were naked because at this club they swim they can because at this club they swim they can because at this club they swim they can he screamed and I think that whole he screamed and I think that whole he screamed and I think that whole Copenhagen could hear this my pain is Copenhagen could hear this my pain is Copenhagen could hear this my pain is this disappeared this disappeared this disappeared and I didn't look but I was like okay man he was but he was like the funny guy man he was but he was like the funny guy in the club yeah in the club yeah in the club yeah no I think uh take no gents I think we no I think uh take no gents I think we no I think uh take no gents I think we all we all know what what the cold can all we all know what what the cold can all we all know what what the cold can do there
2:27do there do there um okay the on a more serious note the um okay the on a more serious note the um okay the on a more serious note the the 11 minutes of of cold and the 57 the 11 minutes of of cold and the 57 the 11 minutes of of cold and the 57 minutes of heat minutes of heat minutes of heat what was the temperature I know it's not what was the temperature I know it's not what was the temperature I know it's not about being completely exact but if about being completely exact but if about being completely exact but if someone's thinking okay with with that someone's thinking okay with with that someone's thinking okay with with that protocol protocol protocol um if if someone's has an ice bath or um if if someone's has an ice bath or um if if someone's has an ice bath or has a sauna are there sort of Target has a sauna are there sort of Target has a sauna are there sort of Target temperatures that we should perhaps aim temperatures that we should perhaps aim temperatures that we should perhaps aim for I'm tempted to say no actually because I'm tempted to say no actually because um and that is again going back to my um and that is again going back to my um and that is again going back to my reasoning about changing the temperature reasoning about changing the temperature reasoning about changing the temperature so I think it's more important that you so I think it's more important that you so I think it's more important that you train your train your train your temperature regulation by changing the temperature regulation by changing the temperature regulation by changing the temperature just like the nature would temperature just like the nature would temperature just like the nature would change the temperature when you go out change the temperature when you go out change the temperature when you go out it's not important if it's 9 degrees it's not important if it's 9 degrees it's not important if it's 9 degrees Celsius or if it's two degrees Celsius I Celsius or if it's two degrees Celsius I Celsius or if it's two degrees Celsius I mean of course the activation of your mean of course the activation of your mean of course the activation of your sympathetic nervous system is gonna be sympathetic nervous system is gonna be sympathetic nervous system is gonna be uh higher and faster
2:28uh higher and faster uh higher and faster um or at least faster um or at least faster um or at least faster um and and and because of that you can um and and and because of that you can um and and and because of that you can just stay in the water for a shorter just stay in the water for a shorter just stay in the water for a shorter amount of time if the temperature is amount of time if the temperature is amount of time if the temperature is higher then you can go for a little bit higher then you can go for a little bit higher then you can go for a little bit longer so I think it's just changing the longer so I think it's just changing the longer so I think it's just changing the temperature and I think that you should temperature and I think that you should temperature and I think that you should just keep your just keep your just keep your metabolism and you're going by changing metabolism and you're going by changing metabolism and you're going by changing the temperature not every time you don't the temperature not every time you don't the temperature not every time you don't have to do that if you have a plunge and have to do that if you have a plunge and have to do that if you have a plunge and it's it's a certain degree is then you it's it's a certain degree is then you it's it's a certain degree is then you can keep that maybe for a week or two or can keep that maybe for a week or two or can keep that maybe for a week or two or whatever but changing it over time is whatever but changing it over time is whatever but changing it over time is would definitely would definitely would definitely um um challenge yourselves your study or at least the one that I your study or at least the one that I saw in cell that was male subjects have saw in cell that was male subjects have saw in cell that was male subjects have you given any I guess thoughts as to you given any I guess thoughts as to you given any I guess thoughts as to whether these protocols and and I whether these protocols and and I whether these protocols and and I appreciate there just may not be appreciate there just may not be appreciate there just may not be evidence but do you think for any reason evidence but do you think for any reason evidence but do you think for any reason the protocol or approach to temperature the protocol or approach to temperature the protocol or approach to temperature or duration would be different for a
2:29or duration would be different for a or duration would be different for a female versus a male female versus a male female versus a male yeah I'm I'm glad that you asked me this yeah I'm I'm glad that you asked me this yeah I'm I'm glad that you asked me this question actually question actually question actually um because I just want to um because I just want to um because I just want to reflect on that a bit because it's it's reflect on that a bit because it's it's reflect on that a bit because it's it's something that people have asked me a something that people have asked me a something that people have asked me a lot and some actually get a little bit lot and some actually get a little bit lot and some actually get a little bit um um yeah yeah yeah um um they want to discuss at least why I they want to discuss at least why I they want to discuss at least why I recruited only men for my study and I recruited only men for my study and I recruited only men for my study and I totally understand why and being a totally understand why and being a totally understand why and being a female that it could seem like I I female that it could seem like I I female that it could seem like I I wanted males in my study but it's not wanted males in my study but it's not wanted males in my study but it's not like that like that like that um see so um I know that in the U.S um see so um I know that in the U.S um see so um I know that in the U.S um um it is almost a requirement that you it is almost a requirement that you it is almost a requirement that you include both men and women in the include both men and women in the include both men and women in the studies but at this time where I did my studies but at this time where I did my studies but at this time where I did my study back in 2016 and being like a study back in 2016 and being like a study back in 2016 and being like a pre-phd I listened to my supervisors and pre-phd I listened to my supervisors and pre-phd I listened to my supervisors and if they say if you do this study you if they say if you do this study you if they say if you do this study you should only look at men because that is
2:30should only look at men because that is should only look at men because that is the tradition of physiology studies at the tradition of physiology studies at the tradition of physiology studies at that time and that has changed a bit now that time and that has changed a bit now that time and that has changed a bit now within the last eight years now but within the last eight years now but within the last eight years now but at that time it was like we don't know at that time it was like we don't know at that time it was like we don't know whether this is going to be different whether this is going to be different whether this is going to be different for men and women and in your for men and women and in your for men and women and in your um for cold cold exposure but we do know um for cold cold exposure but we do know um for cold cold exposure but we do know that there is a difference in the amount that there is a difference in the amount that there is a difference in the amount of brown fat that women and men have of brown fat that women and men have of brown fat that women and men have and because women also have their and because women also have their and because women also have their um the cyclists and therefore also um the cyclists and therefore also um the cyclists and therefore also changes in hormones changes in hormones changes in hormones women were in that study women were in that study women were in that study not chosen because if women have more not chosen because if women have more not chosen because if women have more Brown fat than men I would need Brown fat than men I would need Brown fat than men I would need double up on the groups because I cannot double up on the groups because I cannot double up on the groups because I cannot compare the difference of men and women compare the difference of men and women compare the difference of men and women on winter swimming because the women on winter swimming because the women on winter swimming because the women probably have more Brown fat already probably have more Brown fat already probably have more Brown fat already from the beginning so you see where I'm from the beginning so you see where I'm from the beginning so you see where I'm going it's like and the study was a going it's like and the study was a going it's like and the study was a concept study because no one has done
2:31concept study because no one has done concept study because no one has done this before and I needed to convince a this before and I needed to convince a this before and I needed to convince a lot of people that this was a super good lot of people that this was a super good lot of people that this was a super good idea and so I needed to go lower numbers idea and so I needed to go lower numbers idea and so I needed to go lower numbers and I needed to be very precise of what and I needed to be very precise of what and I needed to be very precise of what I wanted to do but I want to say that in I wanted to do but I want to say that in I wanted to do but I want to say that in the next study I did I included both men the next study I did I included both men the next study I did I included both men and women but just to say and women but just to say and women but just to say we did include men and they have blessed we did include men and they have blessed we did include men and they have blessed Brown fat than women so we took the Brown fat than women so we took the Brown fat than women so we took the lowest bar you can say and men have lowest bar you can say and men have lowest bar you can say and men have activation of the brown fat and health activation of the brown fat and health activation of the brown fat and health benefits from this 11 minutes per week benefits from this 11 minutes per week benefits from this 11 minutes per week and 57s in the sauna and women do as and 57s in the sauna and women do as and 57s in the sauna and women do as well so it's not like you have to think well so it's not like you have to think well so it's not like you have to think about this as any difference actually about this as any difference actually about this as any difference actually it's just because of a research study it's just because of a research study it's just because of a research study that is like a very firm Square it has that is like a very firm Square it has that is like a very firm Square it has to be very precise then it was it was to be very precise then it was it was to be very precise then it was it was done in that way but women benefit from done in that way but women benefit from done in that way but women benefit from this protocol as well there's nothing this protocol as well there's nothing this protocol as well there's nothing that suggests it they shouldn't that suggests it they shouldn't that suggests it they shouldn't and when it comes to the sauna I know a
2:32and when it comes to the sauna I know a and when it comes to the sauna I know a lot of people will be thinking does it lot of people will be thinking does it lot of people will be thinking does it matter what type of sauna I get into or matter what type of sauna I get into or matter what type of sauna I get into or does it just need to be hot and does it just need to be hot and does it just need to be hot and uncomfortable uncomfortable uncomfortable I guess so on the soda it just needs to I guess so on the soda it just needs to I guess so on the soda it just needs to be hot enough comfortable be hot enough comfortable be hot enough comfortable yeah so and if you if you have an yeah so and if you if you have an yeah so and if you if you have an infrared and and and you can get infrared and and and you can get infrared and and and you can get um you just use it a little bit longer I um you just use it a little bit longer I um you just use it a little bit longer I guess so any heat is good for you so you guess so any heat is good for you so you guess so any heat is good for you so you can also use a hot tub right so it's can also use a hot tub right so it's can also use a hot tub right so it's just just just um any heat stress and any cold stress um any heat stress and any cold stress um any heat stress and any cold stress that you can get that you can get that you can get um and there are different ways of using um and there are different ways of using um and there are different ways of using this of course and that is also this of course and that is also this of course and that is also something that I teach but it's something that I teach but it's something that I teach but it's not like you can take the 57 minutes not like you can take the 57 minutes not like you can take the 57 minutes from my protocol and then correspond from my protocol and then correspond from my protocol and then correspond that to the same benefits using an that to the same benefits using an that to the same benefits using an infrared it doesn't translate directly infrared it doesn't translate directly infrared it doesn't translate directly like that but maybe if you use the like that but maybe if you use the like that but maybe if you use the infrared a little bit longer or more infrared a little bit longer or more infrared a little bit longer or more then you will have similar effects we then you will have similar effects we then you will have similar effects we don't know because that is not tested
2:33don't know because that is not tested don't know because that is not tested with the 57 minutes with the 57 minutes with the 57 minutes yeah I must say I find yeah I must say I find yeah I must say I find sauna particularly uncomfortable like I sauna particularly uncomfortable like I sauna particularly uncomfortable like I would choose a a plunge an ice plunge would choose a a plunge an ice plunge would choose a a plunge an ice plunge over a sauna any day of the week but I over a sauna any day of the week but I over a sauna any day of the week but I know people are different there yeah um know people are different there yeah um know people are different there yeah um but you're definitely not the first to but you're definitely not the first to but you're definitely not the first to say that I have heard this before and I say that I have heard this before and I say that I have heard this before and I agree with you now that I'm called agree with you now that I'm called agree with you now that I'm called adapted and I started as a winter adapted and I started as a winter adapted and I started as a winter swimmer without the sauna for the first swimmer without the sauna for the first swimmer without the sauna for the first three years so three years without a three years so three years without a three years so three years without a sauna and today sauna and today sauna and today um I love the sauna now I have access to um I love the sauna now I have access to um I love the sauna now I have access to one but one but one but I still prefer a cold tip from sitting I still prefer a cold tip from sitting I still prefer a cold tip from sitting too long in the sauna but I just know too long in the sauna but I just know too long in the sauna but I just know that I need to build that up a bit I can that I need to build that up a bit I can that I need to build that up a bit I can get up to the 57 minutes per week I can get up to the 57 minutes per week I can get up to the 57 minutes per week I can do that but I definitely struggle more do that but I definitely struggle more do that but I definitely struggle more in the heat often when things become in the heat often when things become in the heat often when things become super trendy on social media it it kind super trendy on social media it it kind super trendy on social media it it kind of doesn't take long for a few myths to of doesn't take long for a few myths to of doesn't take long for a few myths to surface surface surface as a scientist that's researching this
2:34as a scientist that's researching this as a scientist that's researching this space are there any myths out there space are there any myths out there space are there any myths out there about winter swimming or sauna about winter swimming or sauna about winter swimming or sauna um maybe things that we haven't covered um maybe things that we haven't covered um maybe things that we haven't covered that you would like to to sort of put to that you would like to to sort of put to that you would like to to sort of put to rest rest rest maybe I have a question actually maybe I have a question actually maybe I have a question actually um I don't know if you can answer it but um I don't know if you can answer it but um I don't know if you can answer it but I I'm kind of puzzled with the head I I'm kind of puzzled with the head I I'm kind of puzzled with the head dunking I don't know if it's because dunking I don't know if it's because dunking I don't know if it's because people feel more fresh afterwards I do people feel more fresh afterwards I do people feel more fresh afterwards I do but I I just put water in my face but I but I I just put water in my face but I but I I just put water in my face but I don't do the the head donkey I'm just don't do the the head donkey I'm just don't do the the head donkey I'm just wondering why this is like becoming a wondering why this is like becoming a wondering why this is like becoming a thing that I see that everybody is doing thing that I see that everybody is doing thing that I see that everybody is doing maybe they start by head dunking or they maybe they start by head dunking or they maybe they start by head dunking or they end with head dunking but I don't know end with head dunking but I don't know end with head dunking but I don't know it's like it's like it's like I think I mean it definitely feels very I think I mean it definitely feels very I think I mean it definitely feels very fresh but I'm conscious as well and I fresh but I'm conscious as well and I fresh but I'm conscious as well and I read in your book that blood flow to the read in your book that blood flow to the read in your book that blood flow to the brain actually goes down brain actually goes down brain actually goes down when you're in an ice plunge right so it when you're in an ice plunge right so it when you're in an ice plunge right so it would seem perhaps not a great idea to would seem perhaps not a great idea to would seem perhaps not a great idea to spend at least too long under underwater spend at least too long under underwater spend at least too long under underwater but anecdotally speaking I think it
2:35but anecdotally speaking I think it but anecdotally speaking I think it feels good maybe it sends a signal to feels good maybe it sends a signal to feels good maybe it sends a signal to everyone around you that everyone around you that everyone around you that you're cold adapted you're cold adapted you're cold adapted I'm not sure but I'm not sure but I'm not sure but but the the decrease in blood flow to but the the decrease in blood flow to but the the decrease in blood flow to the brain is is interesting the brain is is interesting the brain is is interesting um that I was reading about in your book um that I was reading about in your book um that I was reading about in your book can you can you perhaps just explain can you can you perhaps just explain can you can you perhaps just explain what happens there and is there any what happens there and is there any what happens there and is there any are there any kind of I guess safety are there any kind of I guess safety are there any kind of I guess safety protocols that one should be aware of protocols that one should be aware of protocols that one should be aware of when getting into an ice plunge for the when getting into an ice plunge for the when getting into an ice plunge for the for the first time yeah I can just tell for the first time yeah I can just tell for the first time yeah I can just tell you a little about about studies in this you a little about about studies in this you a little about about studies in this because we have seen in studies and this because we have seen in studies and this because we have seen in studies and this is something that was performed in is something that was performed in is something that was performed in Denmark in at peace would be a hospital Denmark in at peace would be a hospital Denmark in at peace would be a hospital where they have tested how much blood where they have tested how much blood where they have tested how much blood flow flow flow uh comes to the brain when you submerge uh comes to the brain when you submerge uh comes to the brain when you submerge into cold water up to the neck so this into cold water up to the neck so this into cold water up to the neck so this is without the head dunking okay so is without the head dunking okay so is without the head dunking okay so um it seems that the decrease is 30 um it seems that the decrease is 30
2:36um it seems that the decrease is 30 percent because you activate the percent because you activate the percent because you activate the sympathetic nervous system and when you sympathetic nervous system and when you sympathetic nervous system and when you do that do that do that um you have less blood flow to the brain um you have less blood flow to the brain um you have less blood flow to the brain and this is also something people can and this is also something people can and this is also something people can think about when they in their daily day think about when they in their daily day think about when they in their daily day just go around and are a bit stressed just go around and are a bit stressed just go around and are a bit stressed when we activate our sympathetic nervous when we activate our sympathetic nervous when we activate our sympathetic nervous system from co-plunging or from from system from co-plunging or from from system from co-plunging or from from stressful thoughts or something that's stressful thoughts or something that's stressful thoughts or something that's stressing us we have less blood flow to stressing us we have less blood flow to stressing us we have less blood flow to the brain which makes us think our Focus the brain which makes us think our Focus the brain which makes us think our Focus um um or decreases our focus and and alert and or decreases our focus and and alert and or decreases our focus and and alert and and attempt attentiveness to to what we and attempt attentiveness to to what we and attempt attentiveness to to what we are doing so what happens when you go are doing so what happens when you go are doing so what happens when you go into the cold water is a blood flow that into the cold water is a blood flow that into the cold water is a blood flow that decreases by 30 percent to the brain and decreases by 30 percent to the brain and decreases by 30 percent to the brain and that is why you feel this a bit maybe that is why you feel this a bit maybe that is why you feel this a bit maybe you feel a little bit dizzy or you could you feel a little bit dizzy or you could you feel a little bit dizzy or you could feel that you are getting a little bit feel that you are getting a little bit feel that you are getting a little bit light-headed at least light-headed at least light-headed at least um in in the water but there is also um in in the water but there is also um in in the water but there is also studies studies studies um and look a little bit into this to um and look a little bit into this to um and look a little bit into this to see what's what's going on and all the
2:37see what's what's going on and all the see what's what's going on and all the benefits comes from activating your cold benefits comes from activating your cold benefits comes from activating your cold receptors in the skin so that's why I'm receptors in the skin so that's why I'm receptors in the skin so that's why I'm a little bit interested in what do we a little bit interested in what do we a little bit interested in what do we get from the head dunking do we get get from the head dunking do we get get from the head dunking do we get anything out of it or is it actually anything out of it or is it actually anything out of it or is it actually um increasing the danger of of maybe um increasing the danger of of maybe um increasing the danger of of maybe getting getting getting um to lower core temperatures so getting um to lower core temperatures so getting um to lower core temperatures so getting hypothermic is there any risk here and I hypothermic is there any risk here and I hypothermic is there any risk here and I don't think that people see co-plunging don't think that people see co-plunging don't think that people see co-plunging as any risk but I think it's very as any risk but I think it's very as any risk but I think it's very important to talk about this because important to talk about this because important to talk about this because the risk is absolutely there and by the risk is absolutely there and by the risk is absolutely there and by doing the head dunk it might be that our doing the head dunk it might be that our doing the head dunk it might be that our core temperature rate decreases even core temperature rate decreases even core temperature rate decreases even faster so to get more knowledge about faster so to get more knowledge about faster so to get more knowledge about this I looked into the literature and this I looked into the literature and this I looked into the literature and found a study from Canada showing that found a study from Canada showing that found a study from Canada showing that if you they compare this comparison if you they compare this comparison if you they compare this comparison equation studied so they looked at equation studied so they looked at equation studied so they looked at multiple studies where people have been multiple studies where people have been multiple studies where people have been submerged into cold water up to the neck
2:38submerged into cold water up to the neck submerged into cold water up to the neck and they saw that the heat loss they and they saw that the heat loss they and they saw that the heat loss they compared the heat loss in one group of compared the heat loss in one group of compared the heat loss in one group of of studies to another group of studies of studies to another group of studies of studies to another group of studies where they also did the head dunking where they also did the head dunking where they also did the head dunking um on top of that and they saw that the um on top of that and they saw that the um on top of that and they saw that the heat loss from your core decreases by 11 heat loss from your core decreases by 11 heat loss from your core decreases by 11 or increases sorry the heat loss from or increases sorry the heat loss from or increases sorry the heat loss from the core increases by 11 from submerging the core increases by 11 from submerging the core increases by 11 from submerging up to the neck and you can then add up to the neck and you can then add up to the neck and you can then add um a heat loss rate that increases by 36 um a heat loss rate that increases by 36 um a heat loss rate that increases by 36 percent if you dunk the head and that is percent if you dunk the head and that is percent if you dunk the head and that is because when you dunk the head into the because when you dunk the head into the because when you dunk the head into the to the water the your core temperature to the water the your core temperature to the water the your core temperature your core doesn't have the protection of your core doesn't have the protection of your core doesn't have the protection of your tissue like you have on your limbs your tissue like you have on your limbs your tissue like you have on your limbs right so right so right so the head is a direct way to your core the head is a direct way to your core the head is a direct way to your core so if you dump the head you will have a so if you dump the head you will have a so if you dump the head you will have a direct Pathway to a Motorway to your
2:39direct Pathway to a Motorway to your direct Pathway to a Motorway to your inner organs so the heat loss rate will inner organs so the heat loss rate will inner organs so the heat loss rate will increase by 36 percent increase by 36 percent increase by 36 percent um and I think that's huge that means um and I think that's huge that means um and I think that's huge that means that if you do a head dunk you will be that if you do a head dunk you will be that if you do a head dunk you will be more more likely to get hypothermic and more more likely to get hypothermic and more more likely to get hypothermic and also getting dizzy from even more also getting dizzy from even more also getting dizzy from even more um um decrease in blood flow to the brain so decrease in blood flow to the brain so decrease in blood flow to the brain so just be careful and I always say that just be careful and I always say that just be careful and I always say that people shouldn't do this alone because people shouldn't do this alone because people shouldn't do this alone because it's also a safety thing that if we are it's also a safety thing that if we are it's also a safety thing that if we are together with others we we increase the together with others we we increase the together with others we we increase the safety safety safety yeah that's that's definitely a good yeah that's that's definitely a good yeah that's that's definitely a good thing to be able to keep in mind thing to be able to keep in mind thing to be able to keep in mind um let's finish here um let's finish here um let's finish here I think some of us might walk away from I think some of us might walk away from I think some of us might walk away from here and really want to channel our here and really want to channel our here and really want to channel our inner Scandinavian when we next to our inner Scandinavian when we next to our inner Scandinavian when we next to our ice plunge and there's a bit of lingo in ice plunge and there's a bit of lingo in ice plunge and there's a bit of lingo in the book the book the book winter swimming that I thought we could winter swimming that I thought we could winter swimming that I thought we could maybe rapid fire we could just finish maybe rapid fire we could just finish maybe rapid fire we could just finish with these phrases you could explain to
2:40with these phrases you could explain to with these phrases you could explain to us what these mean so that we can use us what these mean so that we can use us what these mean so that we can use use these when we're ice plunging or in use these when we're ice plunging or in use these when we're ice plunging or in the sauna the sauna the sauna um create a bit of friendly chatter with um create a bit of friendly chatter with um create a bit of friendly chatter with people people people who is a radiator swimmer who is a radiator swimmer who is a radiator swimmer yeah so that's a good question and I put yeah so that's a good question and I put yeah so that's a good question and I put this winter swimming lingo in the book this winter swimming lingo in the book this winter swimming lingo in the book because I think they are very funny and because I think they are very funny and because I think they are very funny and we use these in Denmark and and and have we use these in Denmark and and and have we use these in Denmark and and and have these special sayings about people who these special sayings about people who these special sayings about people who on how they use the cold in the heat so on how they use the cold in the heat so on how they use the cold in the heat so a radiator swimmer is one who goes into a radiator swimmer is one who goes into a radiator swimmer is one who goes into the sauna first and then plunges the sauna first and then plunges the sauna first and then plunges afterwards which is not right they afterwards which is not right they afterwards which is not right they should plunge first and then go into the should plunge first and then go into the should plunge first and then go into the sauna sauna yeah yeah plunge first then go into the sauna yeah plunge first then go into the sauna yeah plunge first then go into the sauna yeah but finish finishing the plunge yeah okay and okay and next one what is baptism by fire I get next one what is baptism by fire I get next one what is baptism by fire I get it I get the feeling that there could be it I get the feeling that there could be it I get the feeling that there could be a few of these this week a few of these this week a few of these this week oh
2:41quarter and this is something that we quarter and this is something that we have been doing uh always celebrating have been doing uh always celebrating have been doing uh always celebrating um the first time that you go into the um the first time that you go into the um the first time that you go into the cold water so that is your baptism you cold water so that is your baptism you cold water so that is your baptism you can say can say can say um but remember to celebrate if you do um but remember to celebrate if you do um but remember to celebrate if you do it because that was tough and and you it because that was tough and and you it because that was tough and and you are very cool because you did that but are very cool because you did that but are very cool because you did that but yeah so baptism by fire is um a way of yeah so baptism by fire is um a way of yeah so baptism by fire is um a way of um celebrating your first plunge um celebrating your first plunge um celebrating your first plunge um and it's often um and it's often um and it's often combined with a ceremony especially in combined with a ceremony especially in combined with a ceremony especially in Russia actually they do this Russia actually they do this Russia actually they do this okay there you go baptism by fire so okay there you go baptism by fire so okay there you go baptism by fire so something to be proud of what about something to be proud of what about something to be proud of what about champagne under the skin champagne under the skin champagne under the skin oh yeah that is the best feeling so oh yeah that is the best feeling so oh yeah that is the best feeling so after a cold plunge you can get this after a cold plunge you can get this after a cold plunge you can get this tingling feeling under your skin which tingling feeling under your skin which tingling feeling under your skin which you cannot really describe that well but you cannot really describe that well but you cannot really describe that well but I came up with this word that's
2:42I came up with this word that's I came up with this word that's champagne under your skin because it's champagne under your skin because it's champagne under your skin because it's like bubbles under your skin and you it like bubbles under your skin and you it like bubbles under your skin and you it tingles a little bit but also you can tingles a little bit but also you can tingles a little bit but also you can use the champagne use the champagne use the champagne under your skin after the after you have under your skin after the after you have under your skin after the after you have been into been into been into um cold water with ice so Sloss ice on um cold water with ice so Sloss ice on um cold water with ice so Sloss ice on the water and you go into that that is the water and you go into that that is the water and you go into that that is the most amazing feeling that you can the most amazing feeling that you can the most amazing feeling that you can feel on your skin it tickles and you get feel on your skin it tickles and you get feel on your skin it tickles and you get this champagne under your skin bubbling this champagne under your skin bubbling this champagne under your skin bubbling feeling tingling feelings Under the Skin feeling tingling feelings Under the Skin feeling tingling feelings Under the Skin afterwards so especially in very cold afterwards so especially in very cold afterwards so especially in very cold water so it corresponds to that eyes at water so it corresponds to that eyes at water so it corresponds to that eyes at eye level this one seems like a useful eye level this one seems like a useful eye level this one seems like a useful one one one so I said eye level that is some that is so I said eye level that is some that is so I said eye level that is some that is a saying from a winter swimming club a saying from a winter swimming club a saying from a winter swimming club here in Denmark because here in Denmark because here in Denmark because they swim they swim they swim um um they plunged without swimsuit so they they plunged without swimsuit so they they plunged without swimsuit so they always just say eyes at eye level that always just say eyes at eye level that always just say eyes at eye level that is just what we do we never look at is just what we do we never look at is just what we do we never look at bodies and and the funny thing is bodies and and the funny thing is bodies and and the funny thing is actually if you go there and you have
2:43actually if you go there and you have actually if you go there and you have been there a few times you would totally been there a few times you would totally been there a few times you would totally forget that people are naked you don't forget that people are naked you don't forget that people are naked you don't look at it it's just um so natural it's look at it it's just um so natural it's look at it it's just um so natural it's just something that they do in some just something that they do in some just something that they do in some clubs in Denmark it's not all definitely clubs in Denmark it's not all definitely clubs in Denmark it's not all definitely not all but this there are still some not all but this there are still some not all but this there are still some clubs who holds on to this very old clubs who holds on to this very old clubs who holds on to this very old tradition which goes hundreds of years tradition which goes hundreds of years tradition which goes hundreds of years back so they keep this but they say I back so they keep this but they say I back so they keep this but they say I said eye level because then you don't said eye level because then you don't said eye level because then you don't feel that people are looking at you and feel that people are looking at you and feel that people are looking at you and I think it's very respectful also it is I think it's very respectful also it is I think it's very respectful also it is respectful uh last one respectful uh last one respectful uh last one and I'm very interested to to know the and I'm very interested to to know the and I'm very interested to to know the answer to this I'd love to become a answer to this I'd love to become a answer to this I'd love to become a viking so tell me about reaching Viking viking so tell me about reaching Viking viking so tell me about reaching Viking status do you do you need to get into status do you do you need to get into status do you do you need to get into the cold water once a week twice a week the cold water once a week twice a week the cold water once a week twice a week what is the the minimum frequency to what is the the minimum frequency to what is the the minimum frequency to join the Viking Club join the Viking Club join the Viking Club a viking is something that you can a viking is something that you can a viking is something that you can become but you have to train in the cold become but you have to train in the cold become but you have to train in the cold so so being a Danish Viking is something
2:44so so being a Danish Viking is something so so being a Danish Viking is something everybody can train they can go into the everybody can train they can go into the everybody can train they can go into the cold and they can become a viking off in cold and they can become a viking off in cold and they can become a viking off in your physiology and in your spirit you your physiology and in your spirit you your physiology and in your spirit you can become very strong can become very strong can become very strong well Dr serberg thank you so much this well Dr serberg thank you so much this well Dr serberg thank you so much this has been really really informative I has been really really informative I has been really really informative I love your passion I love the back story love your passion I love the back story love your passion I love the back story I love the fact that you're bringing I love the fact that you're bringing I love the fact that you're bringing science to the table on a practice science to the table on a practice science to the table on a practice that's really really uh popular but that's really really uh popular but that's really really uh popular but you're helping people uh refine their you're helping people uh refine their you're helping people uh refine their protocol and make better use of it and protocol and make better use of it and protocol and make better use of it and also think about the the safety so thank also think about the the safety so thank also think about the the safety so thank you so much for the discussion and and you so much for the discussion and and you so much for the discussion and and your contribution to all the science in your contribution to all the science in your contribution to all the science in this space I'm really excited to to this space I'm really excited to to this space I'm really excited to to watch this space and see what studies watch this space and see what studies watch this space and see what studies come out in future years both from from come out in future years both from from come out in future years both from from your work and and others and your work and and others and your work and and others and um you know you met you made mention of um you know you met you made mention of um you know you met you made mention of scientists looking at the the use of scientists looking at the the use of scientists looking at the the use of cold therapy for depression and anxiety cold therapy for depression and anxiety cold therapy for depression and anxiety things like that I think will be super things like that I think will be super things like that I think will be super interesting to keep an eye on so thank
2:45interesting to keep an eye on so thank interesting to keep an eye on so thank you for doing this I'll put links to you for doing this I'll put links to you for doing this I'll put links to your social media accounts to your your social media accounts to your your social media accounts to your website of course you mentioned that you website of course you mentioned that you website of course you mentioned that you have you have a three week and a 12 week have you have a three week and a 12 week have you have a three week and a 12 week course is that right yeah the three-week course is that right yeah the three-week course is that right yeah the three-week course is ready now so people can go and course is ready now so people can go and course is ready now so people can go and take that but I'm also preparing a take that but I'm also preparing a take that but I'm also preparing a 12-week course and also an in structure 12-week course and also an in structure 12-week course and also an in structure education because I feel that in this education because I feel that in this education because I feel that in this space we need to educate people on how space we need to educate people on how space we need to educate people on how to coach other people to do this because to coach other people to do this because to coach other people to do this because it takes knowledge to do this in a right it takes knowledge to do this in a right it takes knowledge to do this in a right way in a safe way in a healthy way I way in a safe way in a healthy way I way in a safe way in a healthy way I think and people have asked me can you think and people have asked me can you think and people have asked me can you teach me this and that's why I think teach me this and that's why I think teach me this and that's why I think that there is a there is a need for this that there is a there is a need for this that there is a there is a need for this also and I love to teach that is why I'm also and I love to teach that is why I'm also and I love to teach that is why I'm on social medias and I talk about this on social medias and I talk about this on social medias and I talk about this all the time so being a teacher is all the time so being a teacher is all the time so being a teacher is really my passion as well so that is why really my passion as well so that is why really my passion as well so that is why I opened my my Institute suberik I opened my my Institute suberik I opened my my Institute suberik Institute in my school Institute in my school Institute in my school mm-hmm great yeah and I I saw her on the
2:46mm-hmm great yeah and I I saw her on the mm-hmm great yeah and I I saw her on the emails I think your team created a 10 emails I think your team created a 10 emails I think your team created a 10 discount for the proof community so I'll discount for the proof community so I'll discount for the proof community so I'll put that into the show notes as well and put that into the show notes as well and put that into the show notes as well and people can make make use of that if people can make make use of that if people can make make use of that if they'd like and lastly they'd like and lastly they'd like and lastly um again congratulations on the new book um again congratulations on the new book um again congratulations on the new book not necessarily the the focus of today not necessarily the the focus of today not necessarily the the focus of today but I'm sure we covered some of it but but I'm sure we covered some of it but but I'm sure we covered some of it but uh if if folks are kind of wanting to uh if if folks are kind of wanting to uh if if folks are kind of wanting to get their hands on that book get their hands on that book get their hands on that book um or just sort of learn more about it um or just sort of learn more about it um or just sort of learn more about it what details can you can you give them what details can you can you give them what details can you can you give them when's that coming out and when where when's that coming out and when where when's that coming out and when where will that be available and how can will that be available and how can will that be available and how can people get it yeah so I I definitely people get it yeah so I I definitely people get it yeah so I I definitely want to stress that winter swimming is a want to stress that winter swimming is a want to stress that winter swimming is a really good book to start with and really good book to start with and really good book to start with and because that is the background story and because that is the background story and because that is the background story and all what we talked about today that is all what we talked about today that is all what we talked about today that is um in this book in Winter swimming but um in this book in Winter swimming but um in this book in Winter swimming but also it gives you the insights of what also it gives you the insights of what also it gives you the insights of what is the brown fat and in the next book is the brown fat and in the next book is the brown fat and in the next book which will come out I'm pretty sure I which will come out I'm pretty sure I which will come out I'm pretty sure I hope a fingers crossed that it will come
2:47hope a fingers crossed that it will come hope a fingers crossed that it will come out in English but we don't know yet out in English but we don't know yet out in English but we don't know yet because I just had book release in because I just had book release in because I just had book release in Danish of thermalists yesterday actually Danish of thermalists yesterday actually Danish of thermalists yesterday actually from recording this from recording this from recording this um so it will come out eventually maybe um so it will come out eventually maybe um so it will come out eventually maybe it's in a year maybe it's in a few it's in a year maybe it's in a few it's in a year maybe it's in a few months I really don't know at this time months I really don't know at this time months I really don't know at this time but winter swimming is there so you can but winter swimming is there so you can but winter swimming is there so you can read that and get much of the read that and get much of the read that and get much of the information we also just talked about information we also just talked about information we also just talked about um but you can also go on my web page um but you can also go on my web page um but you can also go on my web page and read a lot you can take my courses and read a lot you can take my courses and read a lot you can take my courses thermalist is coming but I think it's thermalist is coming but I think it's thermalist is coming but I think it's going to take a little bit because it going to take a little bit because it going to take a little bit because it took a couple of years for winter took a couple of years for winter took a couple of years for winter swimming to come out even so yeah it swimming to come out even so yeah it swimming to come out even so yeah it just takes time just takes time just takes time start practicing your Danish yes we can start practicing your Danish yes we can start practicing your Danish yes we can add that to their list okay thank you so add that to their list okay thank you so add that to their list okay thank you so much I I really appreciated this much I I really appreciated this much I I really appreciated this thank you so much Simon thank you for thank you so much Simon thank you for thank you so much Simon thank you for having me having me having me there we go friends thank you for there we go friends thank you for there we go friends thank you for showing up and the effort you're making showing up and the effort you're making showing up and the effort you're making to take better control of your health I to take better control of your health I to take better control of your health I look forward to hanging out with you look forward to hanging out with you look forward to hanging out with you again next week for another episode