Thermo Code Cold and Heat Therapy The Functional Code
00:00The more cold you can tolerate, the more The more cold you can tolerate, the more profound effects that you'll see. So profound effects that you'll see. So profound effects that you'll see. So with hypertrophy, if you add in cold with hypertrophy, if you add in cold with hypertrophy, if you add in cold therapy right afterwards, it'll stunt therapy right afterwards, it'll stunt therapy right afterwards, it'll stunt those hormonic building blocks and which those hormonic building blocks and which those hormonic building blocks and which will stunt the hypertrophy growth. Now, will stunt the hypertrophy growth. Now, will stunt the hypertrophy growth. Now, this was the this is crazy. I got to this was the this is crazy. I got to this was the this is crazy. I got to find this document. I want to see that. find this document. I want to see that. find this document. I want to see that. designed a 4-w week cold heat therapy designed a 4-w week cold heat therapy designed a 4-w week cold heat therapy plan to improve testosterone, plan to improve testosterone, plan to improve testosterone, sleep, and joint recovery for a sleep, and joint recovery for a sleep, and joint recovery for a 40-year-old male training four times a 40-year-old male training four times a 40-year-old male training four times a week. And it's incredible. Put together week. And it's incredible. Put together week. And it's incredible. Put together an overview of the goals. It goes into an overview of the goals. It goes into an overview of the goals. It goes into cold in the morning, having hormonal cold in the morning, having hormonal cold in the morning, having hormonal activation, dopamine boost versus heat activation, dopamine boost versus heat activation, dopamine boost versus heat in the afternoon, night, which helps for in the afternoon, night, which helps for in the afternoon, night, which helps for the parasympathetic rest sleep. Nice. It the parasympathetic rest sleep. Nice. It the parasympathetic rest sleep. Nice. It It does a lot of all of it for you. It's It does a lot of all of it for you. It's It does a lot of all of it for you. It's incredible. And that's just one incredible. And that's just one incredible. And that's just one sentence. Welcome to the Functional sentence. Welcome to the Functional sentence. Welcome to the Functional Code, your go-to source for decoding Code, your go-to source for decoding Code, your go-to source for decoding optimal health. Join Dr. Addie and Dr. optimal health. Join Dr. Addie and Dr.
01:00optimal health. Join Dr. Addie and Dr. Jace as they break down the science Jace as they break down the science Jace as they break down the science behind pain, performance, longevity, and behind pain, performance, longevity, and behind pain, performance, longevity, and more. Making complex concepts easy for more. Making complex concepts easy for more. Making complex concepts easy for you to understand and apply in your you to understand and apply in your you to understand and apply in your life. Your journey to a healthier you life. Your journey to a healthier you life. Your journey to a healthier you begins with understanding the functional begins with understanding the functional begins with understanding the functional code. Welcome back everybody to the code. Welcome back everybody to the code. Welcome back everybody to the functional code. We are excited to bring functional code. We are excited to bring functional code. We are excited to bring you guys today another podcast. Today is you guys today another podcast. Today is you guys today another podcast. Today is one of our core episodes. This is where one of our core episodes. This is where one of our core episodes. This is where we dive deep into one of our recent we dive deep into one of our recent we dive deep into one of our recent podcasts just bringing out the gems and podcasts just bringing out the gems and podcasts just bringing out the gems and the nuts and bolts for you. And so we're the nuts and bolts for you. And so we're the nuts and bolts for you. And so we're excited to do that. Today we're going to excited to do that. Today we're going to excited to do that. Today we're going to be talking about cold and heat therapy. be talking about cold and heat therapy. be talking about cold and heat therapy. And we really love using both. We've And we really love using both. We've And we really love using both. We've done this ourselves plenty of times. done this ourselves plenty of times. done this ourselves plenty of times. There are extreme benefits to using both There are extreme benefits to using both There are extreme benefits to using both cold and heat therapy. We're going to cold and heat therapy. We're going to cold and heat therapy. We're going to dive all into that for you guys today. dive all into that for you guys today. dive all into that for you guys today. As always, I am Dr. Addie. And I am Dr. As always, I am Dr. Addie. And I am Dr. As always, I am Dr. Addie. And I am Dr. Jason. We're also going to throw a fun Jason. We're also going to throw a fun Jason. We're also going to throw a fun spin on things, especially with the spin on things, especially with the spin on things, especially with the world heading more into AI, artificial world heading more into AI, artificial world heading more into AI, artificial intelligence. We're going to show you intelligence. We're going to show you intelligence. We're going to show you how to best utilize some of these how to best utilize some of these how to best utilize some of these therapies and then integrate that into
02:00therapies and then integrate that into therapies and then integrate that into your own protocols, your own specifics. your own protocols, your own specifics. your own protocols, your own specifics. So, regarding AI, for sure. Yeah, man. So, regarding AI, for sure. Yeah, man. So, regarding AI, for sure. Yeah, man. That's going to be fun, man. But before That's going to be fun, man. But before That's going to be fun, man. But before we dive into some of that stuff, let's we dive into some of that stuff, let's we dive into some of that stuff, let's go back into some of like the very go back into some of like the very go back into some of like the very specifics, some of the stuff from our specifics, some of the stuff from our specifics, some of the stuff from our previous episodes that we talked on, but previous episodes that we talked on, but previous episodes that we talked on, but more of the in-depth specifics if we more of the in-depth specifics if we more of the in-depth specifics if we will. Doc, do you just want to jump will. Doc, do you just want to jump will. Doc, do you just want to jump right into the framework? Yeah, I think right into the framework? Yeah, I think right into the framework? Yeah, I think the biggest thing for me is I want to the biggest thing for me is I want to the biggest thing for me is I want to just point out a couple of just point out a couple of just point out a couple of things that people maybe are confused things that people maybe are confused things that people maybe are confused about when it comes to hot and to cold. about when it comes to hot and to cold. about when it comes to hot and to cold. And I think for me, knowing that one may And I think for me, knowing that one may And I think for me, knowing that one may have an effect versus the other can be a have an effect versus the other can be a have an effect versus the other can be a thing, but more often than not, we're thing, but more often than not, we're thing, but more often than not, we're there's still not a lot of research on there's still not a lot of research on there's still not a lot of research on ice and cold therapy when it comes to ice and cold therapy when it comes to ice and cold therapy when it comes to muscularkeeletal issues. And so you have muscularkeeletal issues. And so you have muscularkeeletal issues. And so you have patients who are like, should I ice? patients who are like, should I ice? patients who are like, should I ice? Should I heat? It's just it's tough to Should I heat? It's just it's tough to Should I heat? It's just it's tough to know sometimes because probably both can know sometimes because probably both can know sometimes because probably both can be effective for some reasons or others. be effective for some reasons or others. be effective for some reasons or others. We when we really dove into this in the
03:00We when we really dove into this in the We when we really dove into this in the first podcast, we really just mentioned first podcast, we really just mentioned first podcast, we really just mentioned that if you have a lot of pain, ice is that if you have a lot of pain, ice is that if you have a lot of pain, ice is probably going to be helpful more in the probably going to be helpful more in the probably going to be helpful more in the short term. But in regards to longer short term. But in regards to longer short term. But in regards to longer term outcomes, heat actually was more term outcomes, heat actually was more term outcomes, heat actually was more effective in the research that we found. effective in the research that we found. effective in the research that we found. Yes. Now again, if you have some Yes. Now again, if you have some Yes. Now again, if you have some swelling in the area, more than likely swelling in the area, more than likely swelling in the area, more than likely adding more heat can increase that or adding more heat can increase that or adding more heat can increase that or keep the swelling present. Correct. So keep the swelling present. Correct. So keep the swelling present. Correct. So ice might again be something you want to ice might again be something you want to ice might again be something you want to use, but really there seems to be no use, but really there seems to be no use, but really there seems to be no real protocol or guideline using ice and real protocol or guideline using ice and real protocol or guideline using ice and heat. And it's just probably because heat. And it's just probably because heat. And it's just probably because that both can be so beneficial no matter that both can be so beneficial no matter that both can be so beneficial no matter what you're going to be using it for. what you're going to be using it for. what you're going to be using it for. And but what we broke down was how heat And but what we broke down was how heat And but what we broke down was how heat therapy and cold plunge therapy has far therapy and cold plunge therapy has far therapy and cold plunge therapy has far more effects on certain parts of the more effects on certain parts of the more effects on certain parts of the bodies. Yes. outside of just your bodies. Yes. outside of just your bodies. Yes. outside of just your typical soreness that I think a lot of typical soreness that I think a lot of typical soreness that I think a lot of people would use ice and heat for. And
04:00people would use ice and heat for. And people would use ice and heat for. And so the really the things that I wanted so the really the things that I wanted so the really the things that I wanted to point out was and maybe we can start to point out was and maybe we can start to point out was and maybe we can start with one versus the other. We can just with one versus the other. We can just with one versus the other. We can just start with heat therapy. Cool. You'll start with heat therapy. Cool. You'll start with heat therapy. Cool. You'll find that it can be incredibly helpful find that it can be incredibly helpful find that it can be incredibly helpful for cardiovascular for cardiovascular for cardiovascular increase. And they're finding that increase. And they're finding that increase. And they're finding that multiple sauna sessions per week can multiple sauna sessions per week can multiple sauna sessions per week can protect the heart and even protect your protect the heart and even protect your protect the heart and even protect your chance of cardiovascular issues down the chance of cardiovascular issues down the chance of cardiovascular issues down the road. It's almost as if it can mimic road. It's almost as if it can mimic road. It's almost as if it can mimic exercise to a certain extent. Obviously exercise to a certain extent. Obviously exercise to a certain extent. Obviously allowing for better blood flow, allowing for better blood flow, allowing for better blood flow, increasing the heart rate a little bit, increasing the heart rate a little bit, increasing the heart rate a little bit, getting you to sweat, detox, those kinds getting you to sweat, detox, those kinds getting you to sweat, detox, those kinds of things. And then obviously even if of things. And then obviously even if of things. And then obviously even if you wanted to mix that in with cold you wanted to mix that in with cold you wanted to mix that in with cold therapy and do some contrast therapy, therapy and do some contrast therapy, therapy and do some contrast therapy, you're still going to find really great you're still going to find really great you're still going to find really great results. Doc, when you have done the results. Doc, when you have done the results. Doc, when you have done the sauna, what kind of things do you notice sauna, what kind of things do you notice sauna, what kind of things do you notice when you stayed consistent? Yeah, I when you stayed consistent? Yeah, I when you stayed consistent? Yeah, I think there's a lot of areas that you think there's a lot of areas that you think there's a lot of areas that you can improve on, whether it's like breath can improve on, whether it's like breath can improve on, whether it's like breath work, opening up the lungs, the rib cage
05:00work, opening up the lungs, the rib cage work, opening up the lungs, the rib cage as you're going through. So, a lot of as you're going through. So, a lot of as you're going through. So, a lot of the stuff that you just touched on makes the stuff that you just touched on makes the stuff that you just touched on makes absolutely a lot of it will depend on absolutely a lot of it will depend on absolutely a lot of it will depend on what goals each person has, but going what goals each person has, but going what goals each person has, but going into the sauna specifically, often times into the sauna specifically, often times into the sauna specifically, often times I mix it up at whether I just go and sit I mix it up at whether I just go and sit I mix it up at whether I just go and sit in just detoxify some of the pores, in just detoxify some of the pores, in just detoxify some of the pores, allow the bike sweat out through the allow the bike sweat out through the allow the bike sweat out through the dermal layer if I may. And then from dermal layer if I may. And then from dermal layer if I may. And then from there, sometimes add in like deep breath there, sometimes add in like deep breath there, sometimes add in like deep breath work. depends on if I'm sore or not. work. depends on if I'm sore or not. work. depends on if I'm sore or not. Especially whether it's lower back or Especially whether it's lower back or Especially whether it's lower back or even neck going through like full body even neck going through like full body even neck going through like full body like mobility movement as you're like mobility movement as you're like mobility movement as you're breathing. The heat is going to just breathing. The heat is going to just breathing. The heat is going to just allow those joints to move so much more allow those joints to move so much more allow those joints to move so much more easily too. Yes. And I think a lot of easily too. Yes. And I think a lot of easily too. Yes. And I think a lot of people would benefit doing some work people would benefit doing some work people would benefit doing some work spaces while that heat is on those spaces while that heat is on those spaces while that heat is on those joints. I think that'll they'll they'll joints. I think that'll they'll they'll joints. I think that'll they'll they'll feel so much easier to be able to do feel so much easier to be able to do feel so much easier to be able to do that. Have you did you do that when you that. Have you did you do that when you that. Have you did you do that when you had your I've done hot yoga and I think had your I've done hot yoga and I think had your I've done hot yoga and I think okay my ability to create length like my
06:00okay my ability to create length like my okay my ability to create length like my window of ability to create length in my window of ability to create length in my window of ability to create length in my tissues easily increases by 20 to 50% tissues easily increases by 20 to 50% tissues easily increases by 20 to 50% under a lot of heat. So hot yoga has under a lot of heat. So hot yoga has under a lot of heat. So hot yoga has always been something that I've enjoyed always been something that I've enjoyed always been something that I've enjoyed because my ability to push myself to my because my ability to push myself to my because my ability to push myself to my length of stretch has improved and then length of stretch has improved and then length of stretch has improved and then plus I just feel so good. It is one of plus I just feel so good. It is one of plus I just feel so good. It is one of my favorite things. I've done it for a my favorite things. I've done it for a my favorite things. I've done it for a long time now. But yeah, saunas are long time now. But yeah, saunas are long time now. But yeah, saunas are still plenty helpful. And even with that still plenty helpful. And even with that still plenty helpful. And even with that too, there's I know there's a study I too, there's I know there's a study I too, there's I know there's a study I have off to look and find where it's at. have off to look and find where it's at. have off to look and find where it's at. But sauna therapy with long lengthening But sauna therapy with long lengthening But sauna therapy with long lengthening stretching increases like the fascial stretching increases like the fascial stretching increases like the fascial plasticity. I think it subsequently plasticity. I think it subsequently plasticity. I think it subsequently turns off what's known as like gamma turns off what's known as like gamma turns off what's known as like gamma motor tone of the brain's reflex, the motor tone of the brain's reflex, the motor tone of the brain's reflex, the guard tight muscles. But yeah, no, it guard tight muscles. But yeah, no, it guard tight muscles. But yeah, no, it has shown the increase in terms of like has shown the increase in terms of like has shown the increase in terms of like length of stretching. So to create glide length of stretching. So to create glide length of stretching. So to create glide between certain layers of muscles, I between certain layers of muscles, I between certain layers of muscles, I think it will also come with that as think it will also come with that as think it will also come with that as well. So that makes sense. So really well. So that makes sense. So really well. So that makes sense. So really what we're saying is being able to
07:00what we're saying is being able to what we're saying is being able to stretch and be more flexible. Yes. Maybe stretch and be more flexible. Yes. Maybe stretch and be more flexible. Yes. Maybe adding in better range of motion in adding in better range of motion in adding in better range of motion in certain parts of the body. Adding heat certain parts of the body. Adding heat certain parts of the body. Adding heat in with that is just a hack to be able in with that is just a hack to be able in with that is just a hack to be able to do that better and get better to do that better and get better to do that better and get better outcomes. Better use your time for sure. outcomes. Better use your time for sure. outcomes. Better use your time for sure. Yeah. And a couple other things that I Yeah. And a couple other things that I Yeah. And a couple other things that I think we found in the research was mood think we found in the research was mood think we found in the research was mood enhancement and decreased depression enhancement and decreased depression enhancement and decreased depression sauna use over time. And then there were sauna use over time. And then there were sauna use over time. And then there were horatic effects too. They had seen horatic effects too. They had seen horatic effects too. They had seen certain hormone output changes. I think certain hormone output changes. I think certain hormone output changes. I think the one that we saw was in regards to I the one that we saw was in regards to I the one that we saw was in regards to I think it was testosterone was one of the think it was testosterone was one of the think it was testosterone was one of the biggest thing that I think we would be biggest thing that I think we would be biggest thing that I think we would be recommending hot therapy for it's going recommending hot therapy for it's going recommending hot therapy for it's going to be one just improved or less pain and to be one just improved or less pain and to be one just improved or less pain and soreness in the body improving recovery soreness in the body improving recovery soreness in the body improving recovery cardiovascular improvement and cardiovascular improvement and cardiovascular improvement and protection mood change and hormetic protection mood change and hormetic protection mood change and hormetic effect if you're looking for better effect if you're looking for better effect if you're looking for better overall changes there and there really overall changes there and there really overall changes there and there really doesn't take many sessions. I think we
08:00doesn't take many sessions. I think we doesn't take many sessions. I think we even saw three sessions a week was a even saw three sessions a week was a even saw three sessions a week was a minimum for one protocol that I think minimum for one protocol that I think minimum for one protocol that I think you could try and do. Obviously, if the you could try and do. Obviously, if the you could try and do. Obviously, if the more you do it's it is a cumulative more you do it's it is a cumulative more you do it's it is a cumulative treatment. I think there's no there's no treatment. I think there's no there's no treatment. I think there's no there's no real negative to doing frequent sessions real negative to doing frequent sessions real negative to doing frequent sessions if you wanted to do it every day. I know if you wanted to do it every day. I know if you wanted to do it every day. I know a lot of people who do it every day. I a lot of people who do it every day. I a lot of people who do it every day. I know people who truly love it and can't know people who truly love it and can't know people who truly love it and can't go a day without it because it does make go a day without it because it does make go a day without it because it does make them feel so great. For sure. Yeah. And them feel so great. For sure. Yeah. And them feel so great. For sure. Yeah. And going back to the contrast therapy, going back to the contrast therapy, going back to the contrast therapy, going from heat to ice or sauna to cold going from heat to ice or sauna to cold going from heat to ice or sauna to cold plunge, I think a couple things to pay plunge, I think a couple things to pay plunge, I think a couple things to pay attention to is if you have swelling in attention to is if you have swelling in attention to is if you have swelling in the area, I probably wouldn't go too in the area, I probably wouldn't go too in the area, I probably wouldn't go too in depth with the contrast therapy because depth with the contrast therapy because depth with the contrast therapy because as you're getting a pumping action can as you're getting a pumping action can as you're getting a pumping action can increase the swelling certain areas, increase the swelling certain areas, increase the swelling certain areas, especially along the spine. if you added especially along the spine. if you added especially along the spine. if you added more mobility movement as you're going more mobility movement as you're going more mobility movement as you're going through the sauna. But for most people, through the sauna. But for most people, through the sauna. But for most people, going back and forth can also help going back and forth can also help going back and forth can also help incredibly well, especially if they're incredibly well, especially if they're incredibly well, especially if they're stagnant, if they don't exercise quite a stagnant, if they don't exercise quite a stagnant, if they don't exercise quite a bit. If you don't get blood flow to the
09:00bit. If you don't get blood flow to the bit. If you don't get blood flow to the extremities naturally, going to contrast extremities naturally, going to contrast extremities naturally, going to contrast therapy, it's going to allow blood flow therapy, it's going to allow blood flow therapy, it's going to allow blood flow to those extremities and then ice to to those extremities and then ice to to those extremities and then ice to kind of help that pumping action to a kind of help that pumping action to a kind of help that pumping action to a certain extent. So, beautiful. Just certain extent. So, beautiful. Just certain extent. So, beautiful. Just something small there. But yeah, doc, is something small there. But yeah, doc, is something small there. But yeah, doc, is there anything you have on contrast there anything you have on contrast there anything you have on contrast therapy or therapy or therapy or I would say if what you're trying to I would say if what you're trying to I would say if what you're trying to achieve is in regards to pain and sauna achieve is in regards to pain and sauna achieve is in regards to pain and sauna is just not cutting it, I think contrast is just not cutting it, I think contrast is just not cutting it, I think contrast therapy is a good next step. Just again therapy is a good next step. Just again therapy is a good next step. Just again adding in really the benefits of cold adding in really the benefits of cold adding in really the benefits of cold along with the relief that you can get along with the relief that you can get along with the relief that you can get too. That's going to be really helpful. too. That's going to be really helpful. too. That's going to be really helpful. And then again, I would if you're not And then again, I would if you're not And then again, I would if you're not mixing in movement in the sauna. Yes. mixing in movement in the sauna. Yes. mixing in movement in the sauna. Yes. Then I do you made a great point. I Then I do you made a great point. I Then I do you made a great point. I actually I don't think about it enough. actually I don't think about it enough. actually I don't think about it enough. When I do heat, I'm mostly using When I do heat, I'm mostly using When I do heat, I'm mostly using movement because I'm doing hot yoga. You movement because I'm doing hot yoga. You movement because I'm doing hot yoga. You know, I don't do a lot of sauna work. know, I don't do a lot of sauna work. know, I don't do a lot of sauna work. That's mostly hot yoga. And I think That's mostly hot yoga. And I think That's mostly hot yoga. And I think that's if you're going to make strides that's if you're going to make strides that's if you're going to make strides to your pain and your range of motion
10:00to your pain and your range of motion to your pain and your range of motion and mobility. I think that's what you and mobility. I think that's what you and mobility. I think that's what you have to do. And so the sauna itself, have to do. And so the sauna itself, have to do. And so the sauna itself, just sitting there going to have just sitting there going to have just sitting there going to have profound benefits. But in regards to the profound benefits. But in regards to the profound benefits. But in regards to the body, please take that extra time and body, please take that extra time and body, please take that extra time and just move too cuz I think that does make just move too cuz I think that does make just move too cuz I think that does make a difference. And then cautionary when a difference. And then cautionary when a difference. And then cautionary when you're moving like I wouldn't go you're moving like I wouldn't go you're moving like I wouldn't go probably too heavy on the cardiovascular probably too heavy on the cardiovascular probably too heavy on the cardiovascular exercise like in a sauna room. So pay exercise like in a sauna room. So pay exercise like in a sauna room. So pay attention to that. And also you got to attention to that. And also you got to attention to that. And also you got to push the water quicker. Drain your push the water quicker. Drain your push the water quicker. Drain your resources quicker. Yes. I don't know if resources quicker. Yes. I don't know if resources quicker. Yes. I don't know if I could work out in a sauna, man. I have I could work out in a sauna, man. I have I could work out in a sauna, man. I have no breath. I can barely do yoga in a no breath. I can barely do yoga in a no breath. I can barely do yoga in a sauna. sauna. sauna. Yes. Yeah. So, in regards to cold Yes. Yeah. So, in regards to cold Yes. Yeah. So, in regards to cold therapy, what what I like to tell therapy, what what I like to tell therapy, what what I like to tell patients is we have it certain stages. patients is we have it certain stages. patients is we have it certain stages. We have the 50 to close to 60° We have the 50 to close to 60° We have the 50 to close to 60° temperature that you can start at. You temperature that you can start at. You temperature that you can start at. You won't probably have as many won't probably have as many won't probably have as many neurotransmitter effects. probably won't neurotransmitter effects. probably won't neurotransmitter effects. probably won't have as many hormatic effects, but it have as many hormatic effects, but it
11:00have as many hormatic effects, but it gets you started to being tolerant to gets you started to being tolerant to gets you started to being tolerant to the cold and you might see some dopamine the cold and you might see some dopamine the cold and you might see some dopamine change and going to have the coolness to change and going to have the coolness to change and going to have the coolness to possibly help with recovery and with possibly help with recovery and with possibly help with recovery and with pain. So, you can start at that 50 to pain. So, you can start at that 50 to pain. So, you can start at that 50 to 60°ree temperature. 60°ree temperature. 60°ree temperature. Dr. Huberman said upwards of 11 minutes Dr. Huberman said upwards of 11 minutes Dr. Huberman said upwards of 11 minutes a week was a minimum at that temperature a week was a minimum at that temperature a week was a minimum at that temperature to actually see therapeutic effects. to actually see therapeutic effects. to actually see therapeutic effects. Mhm. That hard 2 minutes a roughly 2 Mhm. That hard 2 minutes a roughly 2 Mhm. That hard 2 minutes a roughly 2 minutes a day for 6 days a week. 2 minutes a day for 6 days a week. 2 minutes a day for 6 days a week. 2 minutes. It really isn't that much time. minutes. It really isn't that much time. minutes. It really isn't that much time. 2 minutes in your 24 hours. Yeah, man. 2 minutes in your 24 hours. Yeah, man. 2 minutes in your 24 hours. Yeah, man. How about that? Really not that much. How about that? Really not that much. How about that? Really not that much. And so again, you'll see some changes. And so again, you'll see some changes. And so again, you'll see some changes. But the theory is really the more cold But the theory is really the more cold But the theory is really the more cold you can tolerate, the more profound you can tolerate, the more profound you can tolerate, the more profound effects that you'll see. And that's effects that you'll see. And that's effects that you'll see. And that's really been the anecdotal evidence really been the anecdotal evidence really been the anecdotal evidence between a lot of individuals who've been between a lot of individuals who've been between a lot of individuals who've been doing it. There is some research doing it. There is some research doing it. There is some research starting to show, but again, we're starting to show, but again, we're starting to show, but again, we're limited. But with the second you start limited. But with the second you start limited. But with the second you start getting into that 30 to 40 degree getting into that 30 to 40 degree getting into that 30 to 40 degree temperature, you'll start to see much temperature, you'll start to see much temperature, you'll start to see much more brown fat activation, much more
12:00more brown fat activation, much more more brown fat activation, much more neurotransmitter release. We're talking neurotransmitter release. We're talking neurotransmitter release. We're talking upwards of 2 to 300% dopamine, upwards of 2 to 300% dopamine, upwards of 2 to 300% dopamine, serotonin, and all these other things serotonin, and all these other things serotonin, and all these other things that they've seen. Yes, there is some that they've seen. Yes, there is some that they've seen. Yes, there is some research showing, I shouldn't say research showing, I shouldn't say research showing, I shouldn't say research, I don't think there's any research, I don't think there's any research, I don't think there's any research yet, but anecdotal evidence by research yet, but anecdotal evidence by research yet, but anecdotal evidence by a lot of people who have testosterone a lot of people who have testosterone a lot of people who have testosterone has raised by doing cold plunging has raised by doing cold plunging has raised by doing cold plunging routinely. Tom Morowskco, the owner of routinely. Tom Morowskco, the owner of routinely. Tom Morowskco, the owner of Morosco Forge ice plunge equipment. He's Morosco Forge ice plunge equipment. He's Morosco Forge ice plunge equipment. He's in Arizona here. He's now posted well in Arizona here. He's now posted well in Arizona here. He's now posted well over a hundred case studies of over a hundred case studies of over a hundred case studies of individuals boosting their test with the individuals boosting their test with the individuals boosting their test with the cold plunge units. We still are trying cold plunge units. We still are trying cold plunge units. We still are trying to figure out what it is specifically, to figure out what it is specifically, to figure out what it is specifically, but that's I think something to it's but that's I think something to it's but that's I think something to it's very safe to try if that's something very safe to try if that's something very safe to try if that's something you're looking to improve. And then you're looking to improve. And then you're looking to improve. And then again, you're increasing your tolerance again, you're increasing your tolerance again, you're increasing your tolerance to cold or cold shock proteins, which to cold or cold shock proteins, which to cold or cold shock proteins, which can help with so many other things, can help with so many other things, can help with so many other things, immune system boost. And then again, it immune system boost. And then again, it immune system boost. And then again, it can help with the recovery and soreness can help with the recovery and soreness can help with the recovery and soreness of tissue. And I know we've touched on of tissue. And I know we've touched on of tissue. And I know we've touched on the past too, you push that barrier, the past too, you push that barrier, the past too, you push that barrier, those limits to where if you're able to those limits to where if you're able to those limits to where if you're able to withstand like the hot or the cold,
13:00withstand like the hot or the cold, withstand like the hot or the cold, you're pushing those bumpers, those you're pushing those bumpers, those you're pushing those bumpers, those edges to where you're able to tolerate edges to where you're able to tolerate edges to where you're able to tolerate this these stresses throughout life, this these stresses throughout life, this these stresses throughout life, too. So, you're able to push through too. So, you're able to push through too. So, you're able to push through harder challenges in addition to all the harder challenges in addition to all the harder challenges in addition to all the stuff that Doc said. That's just one stuff that Doc said. That's just one stuff that Doc said. That's just one small thing that can add up for so many small thing that can add up for so many small thing that can add up for so many people. And it's very prevalent for me. people. And it's very prevalent for me. people. And it's very prevalent for me. That was probably the most primary thing That was probably the most primary thing That was probably the most primary thing I noticed was stress resilience. I would I noticed was stress resilience. I would I noticed was stress resilience. I would say that my problems that arose in my say that my problems that arose in my say that my problems that arose in my day were not as sh not shaking to me, day were not as sh not shaking to me, day were not as sh not shaking to me, but they weren't things that would but they weren't things that would but they weren't things that would normally catch me off my guard or maybe normally catch me off my guard or maybe normally catch me off my guard or maybe get me more frustrated or flustered. get me more frustrated or flustered. get me more frustrated or flustered. Yes. And instead, it was just another Yes. And instead, it was just another Yes. And instead, it was just another obstacle that I had to get over and it obstacle that I had to get over and it obstacle that I had to get over and it didn't change my heart rate and I wasn't didn't change my heart rate and I wasn't didn't change my heart rate and I wasn't as reactive to it. Yeah. I know. Every as reactive to it. Yeah. I know. Every as reactive to it. Yeah. I know. Every time I start getting stressed, I I tend time I start getting stressed, I I tend time I start getting stressed, I I tend to go back to like cold showers in the to go back to like cold showers in the to go back to like cold showers in the morning. Can't really do cold plunges in morning. Can't really do cold plunges in morning. Can't really do cold plunges in the pool in the summer here. No. As much the pool in the summer here. No. As much the pool in the summer here. No. As much as we'd like to. 90°. as we'd like to. 90°. as we'd like to. 90°. But in terms of the cold, in terms of But in terms of the cold, in terms of But in terms of the cold, in terms of the muscularkeeletal side of things with
14:00the muscularkeeletal side of things with the muscularkeeletal side of things with cold definitely can limit the blood flow cold definitely can limit the blood flow cold definitely can limit the blood flow to the area, which can stagnate some of to the area, which can stagnate some of to the area, which can stagnate some of the resources. Lymphatic drainage can the resources. Lymphatic drainage can the resources. Lymphatic drainage can also be slightly limited to a certain also be slightly limited to a certain also be slightly limited to a certain extent. you add in cold with slight extent. you add in cold with slight extent. you add in cold with slight mobility afterwards, very light mobility mobility afterwards, very light mobility mobility afterwards, very light mobility around that area, that'll help for the around that area, that'll help for the around that area, that'll help for the pumping action, get the lymphatic pumping action, get the lymphatic pumping action, get the lymphatic drainage out. But yeah, it's going to be drainage out. But yeah, it's going to be drainage out. But yeah, it's going to be one of those. And I think that's the one of those. And I think that's the one of those. And I think that's the tough part with a lot of this. It's each tough part with a lot of this. It's each tough part with a lot of this. It's each person has very specific goals on which person has very specific goals on which person has very specific goals on which they want to accomplish. Whether that's they want to accomplish. Whether that's they want to accomplish. Whether that's the swelling or a past injury, whether the swelling or a past injury, whether the swelling or a past injury, whether it's undergoing like some of the stuff it's undergoing like some of the stuff it's undergoing like some of the stuff we said like the stress resilience, we said like the stress resilience, we said like the stress resilience, whether it's just trying to get out of whether it's just trying to get out of whether it's just trying to get out of pain, whether it's cold therapy versus pain, whether it's cold therapy versus pain, whether it's cold therapy versus hot, a person could have stress hot, a person could have stress hot, a person could have stress resilience that they want to accomplish resilience that they want to accomplish resilience that they want to accomplish a past injury that they're trying to a past injury that they're trying to a past injury that they're trying to heal in different areas. that might be heal in different areas. that might be heal in different areas. that might be very different in terms of the protocol very different in terms of the protocol very different in terms of the protocol and that's where we'll get into some of and that's where we'll get into some of and that's where we'll get into some of this like AI stuff and how you can make
15:00this like AI stuff and how you can make this like AI stuff and how you can make this more specific for you and I think this more specific for you and I think this more specific for you and I think that's the route that most people need that's the route that most people need that's the route that most people need to go from there but always logging to go from there but always logging to go from there but always logging their results trying to track and check their results trying to track and check their results trying to track and check to see what's changing before we do that to see what's changing before we do that to see what's changing before we do that doc I was just curious what were some of doc I was just curious what were some of doc I was just curious what were some of the results that you remember finding in the results that you remember finding in the results that you remember finding in regards to hypertrophy and cold training regards to hypertrophy and cold training regards to hypertrophy and cold training so with hypertrophy Anytime you're so with hypertrophy Anytime you're so with hypertrophy Anytime you're working out, you're trying to create working out, you're trying to create working out, you're trying to create like muscle size or size of your muscle like muscle size or size of your muscle like muscle size or size of your muscle belly, the body needs to have those belly, the body needs to have those belly, the body needs to have those resources, those hormones to build up resources, those hormones to build up resources, those hormones to build up those tissues. Now, if you add in cold those tissues. Now, if you add in cold those tissues. Now, if you add in cold therapy right afterwards, it'll stunt therapy right afterwards, it'll stunt those hormonic building blocks, if you those hormonic building blocks, if you those hormonic building blocks, if you will, and which will stunt the will, and which will stunt the will, and which will stunt the hypertrophy growth. So if you're doing hypertrophy growth. So if you're doing hypertrophy growth. So if you're doing decent amount of weights, so anywhere of decent amount of weights, so anywhere of decent amount of weights, so anywhere of the intensity from like 60 to 85% the intensity from like 60 to 85% the intensity from like 60 to 85% anywhere upwards of 12 to 20 plus reps anywhere upwards of 12 to 20 plus reps anywhere upwards of 12 to 20 plus reps of a workout, you're pushing intensity a of a workout, you're pushing intensity a of a workout, you're pushing intensity a little bit more than normal, that's
16:00little bit more than normal, that's little bit more than normal, that's where you want to hold off on cold where you want to hold off on cold where you want to hold off on cold therapy. I think the research is saying therapy. I think the research is saying therapy. I think the research is saying at least like 24 hours to where it can at least like 24 hours to where it can at least like 24 hours to where it can stunt certain potentiation of those stunt certain potentiation of those stunt certain potentiation of those growths from that workout. So thank you growths from that workout. So thank you growths from that workout. So thank you for bringing that up. Appreciate it. I for bringing that up. Appreciate it. I for bringing that up. Appreciate it. I think that is something people need to think that is something people need to think that is something people need to know too if that's their one of their know too if that's their one of their know too if that's their one of their goals is hypertrophy. I do know through goals is hypertrophy. I do know through goals is hypertrophy. I do know through very few anecdotal cases of people doing very few anecdotal cases of people doing very few anecdotal cases of people doing cold plunge prior to a workout, they say cold plunge prior to a workout, they say cold plunge prior to a workout, they say they may they see more testosterone they may they see more testosterone they may they see more testosterone output and change. But again, I don't output and change. But again, I don't output and change. But again, I don't know. I don't know if there's actually a know. I don't know if there's actually a know. I don't know if there's actually a true benefit or boost. But again, they true benefit or boost. But again, they true benefit or boost. But again, they they tend to say that it has helped them they tend to say that it has helped them they tend to say that it has helped them and they see change. But again, and they see change. But again, and they see change. But again, anecdotally, I noticed a huge I tried anecdotally, I noticed a huge I tried anecdotally, I noticed a huge I tried that once. I feel like I should do it that once. I feel like I should do it that once. I feel like I should do it more because it was a more profound. It more because it was a more profound. It more because it was a more profound. It definitely shocks your system. It's definitely shocks your system. It's definitely shocks your system. It's almost like a And I feel like it's almost like a And I feel like it's almost like a And I feel like it's different from a cold shower versus if different from a cold shower versus if different from a cold shower versus if you would do the same thing, dive into a you would do the same thing, dive into a you would do the same thing, dive into a cold plunge. Yeah. Like your whole body
17:00cold plunge. Yeah. Like your whole body cold plunge. Yeah. Like your whole body is immersed. Cuz like when I went is immersed. Cuz like when I went is immersed. Cuz like when I went through it, man, I was ready to go. It through it, man, I was ready to go. It through it, man, I was ready to go. It was easier for me to get into the was easier for me to get into the was easier for me to get into the workout and feel a little bit more workout and feel a little bit more workout and feel a little bit more motivated, a little less like less motivated, a little less like less motivated, a little less like less mental barrier if I may. But I enjoy it mental barrier if I may. But I enjoy it mental barrier if I may. But I enjoy it almost like it primed your system for almost like it primed your system for almost like it primed your system for hard by doing something hard. Yes, could hard by doing something hard. Yes, could hard by doing something hard. Yes, could be that. And I did it was cold shower be that. And I did it was cold shower be that. And I did it was cold shower that I did. So curious if it's even more that I did. So curious if it's even more that I did. So curious if it's even more of effect with cold plunge. Yeah, I of effect with cold plunge. Yeah, I of effect with cold plunge. Yeah, I would say if I were going to be as would say if I were going to be as would say if I were going to be as efficient as I could, I would keep cold efficient as I could, I would keep cold efficient as I could, I would keep cold away if hypertrophy was my goal. Yes, I away if hypertrophy was my goal. Yes, I away if hypertrophy was my goal. Yes, I just given the science and the theories. just given the science and the theories. just given the science and the theories. But again, I think we still need to But again, I think we still need to But again, I think we still need to learn a little bit more about it. But learn a little bit more about it. But learn a little bit more about it. But yeah, I would say sauna therapy though yeah, I would say sauna therapy though yeah, I would say sauna therapy though after probably not a bad not a Oh yeah, after probably not a bad not a Oh yeah, after probably not a bad not a Oh yeah, I would suggest it. Okay, for most I would suggest it. Okay, for most I would suggest it. Okay, for most people cuz you're already working out people cuz you're already working out people cuz you're already working out the tissues now. the signaling of more the tissues now. the signaling of more the tissues now. the signaling of more blood flow which when you bring more blood flow which when you bring more blood flow which when you bring more blood flow it's also bringing more other blood flow it's also bringing more other blood flow it's also bringing more other resources where it's your hormones other
18:00resources where it's your hormones other resources where it's your hormones other like neuromodulators chemicals into the like neuromodulators chemicals into the like neuromodulators chemicals into the brain and then goes back into the mood brain and then goes back into the mood brain and then goes back into the mood stuff that we talked about too so yeah stuff that we talked about too so yeah stuff that we talked about too so yeah it's more of an enhancer I think more it's more of an enhancer I think more it's more of an enhancer I think more technically necessary but can have the technically necessary but can have the technically necessary but can have the can have some good changes correct it's can have some good changes correct it's can have some good changes correct it's almost like if I don't know if I would almost like if I don't know if I would almost like if I don't know if I would consider in the same ballpark but if you consider in the same ballpark but if you consider in the same ballpark but if you were to drink protein or whey protein or were to drink protein or whey protein or were to drink protein or whey protein or something like that afterwards like something like that afterwards like something like that afterwards like within half hour or so versus and I know within half hour or so versus and I know within half hour or so versus and I know there's a little difference with this in there's a little difference with this in there's a little difference with this in terms of research versus maybe a couple terms of research versus maybe a couple terms of research versus maybe a couple hours after you might have a little bit hours after you might have a little bit hours after you might have a little bit more of enhancing effect may but again I more of enhancing effect may but again I more of enhancing effect may but again I don't think those are two in the same don't think those are two in the same don't think those are two in the same ballpark but it's just those small ballpark but it's just those small ballpark but it's just those small things that you can do that add up for things that you can do that add up for things that you can do that add up for bigger results and you do that over a bigger results and you do that over a bigger results and you do that over a period of time just notice more of a period of time just notice more of a period of time just notice more of a result from there so beautifully result from there so beautifully result from there so beautifully so doc when we were mentioning about so doc when we were mentioning about so doc when we were mentioning about this before the pod started. We were this before the pod started. We were this before the pod started. We were talking more about how we want to talking more about how we want to talking more about how we want to include AI to our kind of more of our
19:00include AI to our kind of more of our include AI to our kind of more of our podcast because we both use a lot of podcast because we both use a lot of podcast because we both use a lot of softwares and wearables that use AI and softwares and wearables that use AI and softwares and wearables that use AI and we do think it can truly change people's we do think it can truly change people's we do think it can truly change people's lives much easier, efficiently, all lives much easier, efficiently, all lives much easier, efficiently, all these things. The first one we have on these things. The first one we have on these things. The first one we have on here is Whoop along with Aura rings or here is Whoop along with Aura rings or here is Whoop along with Aura rings or the Garmin watch, possibly even Apple the Garmin watch, possibly even Apple the Garmin watch, possibly even Apple watches as well. So, yes, we both are watches as well. So, yes, we both are watches as well. So, yes, we both are wearing our Whoop bands now that I have wearing our Whoop bands now that I have wearing our Whoop bands now that I have mine. Um, we love Whoop. It's truly one mine. Um, we love Whoop. It's truly one mine. Um, we love Whoop. It's truly one of the most efficient ways, easiest ways of the most efficient ways, easiest ways of the most efficient ways, easiest ways to measure your heart rate variability, to measure your heart rate variability, to measure your heart rate variability, your recovery, your sleep, and a lot of your recovery, your sleep, and a lot of your recovery, your sleep, and a lot of other things that I think people need to other things that I think people need to other things that I think people need to be tracking. Yes. Maybe I'll just start be tracking. Yes. Maybe I'll just start be tracking. Yes. Maybe I'll just start with this, doc, please. In regards to with this, doc, please. In regards to with this, doc, please. In regards to recovery, especially with hot and with recovery, especially with hot and with recovery, especially with hot and with cold, what are some of the ways that you cold, what are some of the ways that you cold, what are some of the ways that you can you use Whoop and can see how it's can you use Whoop and can see how it's can you use Whoop and can see how it's helping you in regards to those things? helping you in regards to those things? helping you in regards to those things? Yeah, I use Whoop quite a bit, Yeah, I use Whoop quite a bit, Yeah, I use Whoop quite a bit, especially like in the sauna sessions especially like in the sauna sessions especially like in the sauna sessions and then cold plunge. So, I can monitor
20:00and then cold plunge. So, I can monitor and then cold plunge. So, I can monitor my heart rate, whether I have to go more my heart rate, whether I have to go more my heart rate, whether I have to go more breath work, inhales versus exhales to breath work, inhales versus exhales to breath work, inhales versus exhales to either ramp up the nervous system or either ramp up the nervous system or either ramp up the nervous system or downregulate. I use that and I'm downregulate. I use that and I'm downregulate. I use that and I'm watching the Whoop terms of there's a watching the Whoop terms of there's a watching the Whoop terms of there's a little delay in terms of how it reads little delay in terms of how it reads little delay in terms of how it reads from the device. But during those from the device. But during those from the device. But during those sessions, it can definitely puts me way sessions, it can definitely puts me way sessions, it can definitely puts me way more in tune with that session and be more in tune with that session and be more in tune with that session and be more present time conscious. The fact more present time conscious. The fact more present time conscious. The fact that you can see it real time and then that you can see it real time and then that you can see it real time and then track that specific session and added track that specific session and added track that specific session and added multiple different sessions and pull multiple different sessions and pull multiple different sessions and pull that information out to utilize it with that information out to utilize it with that information out to utilize it with some of this other stuff. And whether some of this other stuff. And whether some of this other stuff. And whether it's putting into chat GBT or cloud AAI it's putting into chat GBT or cloud AAI it's putting into chat GBT or cloud AAI or any of these other ones to be more or any of these other ones to be more or any of these other ones to be more specific for you, I think it's it's specific for you, I think it's it's specific for you, I think it's it's incredible on that side of things. I incredible on that side of things. I incredible on that side of things. I like the questions that it asks you day like the questions that it asks you day like the questions that it asks you day to day. And they've built now hundreds to day. And they've built now hundreds to day. And they've built now hundreds of these questions in for you. And I of these questions in for you. And I of these questions in for you. And I know I have both of them on my question know I have both of them on my question know I have both of them on my question list that I can choose. You can list that I can choose. You can list that I can choose. You can basically go in and choose which
21:00basically go in and choose which basically go in and choose which questions you wanted to ask you questions you wanted to ask you questions you wanted to ask you dayto-day. And one of them is, did you dayto-day. And one of them is, did you dayto-day. And one of them is, did you do an ice bath? Did you do sauna? These do an ice bath? Did you do sauna? These do an ice bath? Did you do sauna? These are all things that it asks you. And so are all things that it asks you. And so are all things that it asks you. And so if you did, you just check it. And then if you did, you just check it. And then if you did, you just check it. And then at the end of the month, it compiles the at the end of the month, it compiles the at the end of the month, it compiles the all of the information regarding your all of the information regarding your all of the information regarding your sleep, your recovery, your heart rate, sleep, your recovery, your heart rate, sleep, your recovery, your heart rate, your strain, your stress, all that. And your strain, your stress, all that. And your strain, your stress, all that. And it uses those metrics to see did ice it uses those metrics to see did ice it uses those metrics to see did ice plunging help your recovery? Did sauna plunging help your recovery? Did sauna plunging help your recovery? Did sauna help you recover? Did sauna help you help you recover? Did sauna help you help you recover? Did sauna help you sleep that day? All these things. And sleep that day? All these things. And sleep that day? All these things. And that to me, and I'm sure I can still that to me, and I'm sure I can still that to me, and I'm sure I can still feel subjectively the change, but to see feel subjectively the change, but to see feel subjectively the change, but to see it objectively with data to say, "Wow, I it objectively with data to say, "Wow, I it objectively with data to say, "Wow, I saw an 8% boost in my sleep score when I saw an 8% boost in my sleep score when I saw an 8% boost in my sleep score when I ice plunged that day." Vice versa. So, ice plunged that day." Vice versa. So, ice plunged that day." Vice versa. So, being able to have that data can really being able to have that data can really being able to have that data can really give you that final key component to give you that final key component to give you that final key component to does this make a difference or not. It does this make a difference or not. It does this make a difference or not. It in regards to recovery and sleep, that's in regards to recovery and sleep, that's in regards to recovery and sleep, that's what it's going to be tracking it for.
22:00what it's going to be tracking it for. what it's going to be tracking it for. But it mo most likely won't necessarily But it mo most likely won't necessarily But it mo most likely won't necessarily track it for did it help your pain or track it for did it help your pain or track it for did it help your pain or other things that you might have to other things that you might have to other things that you might have to track it elsewise. For the things that track it elsewise. For the things that track it elsewise. For the things that it does track it for, it's super it does track it for, it's super it does track it for, it's super helpful. Yeah. Imagine if you did a helpful. Yeah. Imagine if you did a helpful. Yeah. Imagine if you did a daily log and on the bottom of those daily log and on the bottom of those daily log and on the bottom of those questions there's I if I'm pretty sure questions there's I if I'm pretty sure questions there's I if I'm pretty sure it asks you if there's any other stuff it asks you if there's any other stuff it asks you if there's any other stuff you want to add in like notes and stuff. you want to add in like notes and stuff. you want to add in like notes and stuff. For sure. Yeah. And so you add all this For sure. Yeah. And so you add all this For sure. Yeah. And so you add all this stuff in. And I challenge everyone that stuff in. And I challenge everyone that stuff in. And I challenge everyone that has Whoop, you take and what Doc said, has Whoop, you take and what Doc said, has Whoop, you take and what Doc said, they send you a document on a weekly and they send you a document on a weekly and they send you a document on a weekly and monthly basis and a yearly basis. You monthly basis and a yearly basis. You monthly basis and a yearly basis. You take that information, that document take that information, that document take that information, that document that they sent you, you add that into that they sent you, you add that into that they sent you, you add that into chat GPT cloud AI and if it already has chat GPT cloud AI and if it already has chat GPT cloud AI and if it already has some like those daily logs that you have some like those daily logs that you have some like those daily logs that you have like you're feeling sick or I did these like you're feeling sick or I did these like you're feeling sick or I did these other types of workouts this day or I'm other types of workouts this day or I'm other types of workouts this day or I'm not feeling so good or I'm feeling not feeling so good or I'm feeling not feeling so good or I'm feeling really good. really good. really good. All that is data and that the chat the All that is data and that the chat the All that is data and that the chat the AI can put in and then it can give you AI can put in and then it can give you AI can put in and then it can give you certain ideas and parameters. Okay. On certain ideas and parameters. Okay. On certain ideas and parameters. Okay. On certain days there's trends that you
23:00certain days there's trends that you certain days there's trends that you start feeling this way when you're doing start feeling this way when you're doing start feeling this way when you're doing this maybe a few days before. So you can this maybe a few days before. So you can this maybe a few days before. So you can be incredibly specific. Yeah. And the be incredibly specific. Yeah. And the be incredibly specific. Yeah. And the questions that it asks you again there's questions that it asks you again there's questions that it asks you again there's hundreds of questions. There's a pretty hundreds of questions. There's a pretty hundreds of questions. There's a pretty fair amount of questions to really fair amount of questions to really fair amount of questions to really detail out your entire day for Whoop. detail out your entire day for Whoop. detail out your entire day for Whoop. And it really only takes me 30 seconds And it really only takes me 30 seconds And it really only takes me 30 seconds to answer all those questions every day. to answer all those questions every day. to answer all those questions every day. And I'm just like, it's they're all And I'm just like, it's they're all And I'm just like, it's they're all mostly just yes, no questions. So, it's mostly just yes, no questions. So, it's mostly just yes, no questions. So, it's did you have breakfast today? Did you did you have breakfast today? Did you did you have breakfast today? Did you share a bed with someone or not? Did you share a bed with someone or not? Did you share a bed with someone or not? Did you gosh, what are some of the other gosh, what are some of the other gosh, what are some of the other questions that they ask? How much water questions that they ask? How much water questions that they ask? How much water did you drink? Yeah. Did you hydrate did you drink? Yeah. Did you hydrate did you drink? Yeah. Did you hydrate sufficiently? Did you use a electrolyte sufficiently? Did you use a electrolyte sufficiently? Did you use a electrolyte supplement? Did all these things feel supplement? Did all these things feel supplement? Did all these things feel motivated? Yeah. And sure enough, what motivated? Yeah. And sure enough, what motivated? Yeah. And sure enough, what you find is they have this beautiful bar you find is they have this beautiful bar you find is they have this beautiful bar graph that shows, wow, when you did graph that shows, wow, when you did graph that shows, wow, when you did this, 8% improved recovery score. When this, 8% improved recovery score. When this, 8% improved recovery score. When you did this negative score for me, it you did this negative score for me, it you did this negative score for me, it was caffeine when I used to consume was caffeine when I used to consume was caffeine when I used to consume caffeine. It was a such it was my worst caffeine. It was a such it was my worst caffeine. It was a such it was my worst score always for sleep and recovery. And score always for sleep and recovery. And score always for sleep and recovery. And so I'm still haven't been using caffeine so I'm still haven't been using caffeine
24:00so I'm still haven't been using caffeine now for over a year, but I just started now for over a year, but I just started now for over a year, but I just started using Whoop again. So, I'm curious to using Whoop again. So, I'm curious to using Whoop again. So, I'm curious to see all the new metrics that I do in my see all the new metrics that I do in my see all the new metrics that I do in my life compared to when I did and see what life compared to when I did and see what life compared to when I did and see what changes or what's different. But you can changes or what's different. But you can changes or what's different. But you can add in however many questions as much as add in however many questions as much as add in however many questions as much as you'd like or less thereof. And then if you'd like or less thereof. And then if you'd like or less thereof. And then if it's similar dayto-day, there's also it's similar dayto-day, there's also it's similar dayto-day, there's also check marks on the bot that you can say check marks on the bot that you can say check marks on the bot that you can say just similar from the day previous if just similar from the day previous if just similar from the day previous if you'd like to. But do they have any for you'd like to. But do they have any for you'd like to. But do they have any for like breast strips? Yep. Or no? I like breast strips? Yep. Or no? I like breast strips? Yep. Or no? I haven't looked into that. Okay. So, they haven't looked into that. Okay. So, they haven't looked into that. Okay. So, they have mouth tape, they have nasal strips, have mouth tape, they have nasal strips, have mouth tape, they have nasal strips, they have if you have an injury or a they have if you have an injury or a they have if you have an injury or a wound. So if you're going through an wound. So if you're going through an wound. So if you're going through an injury, they can use that data to say injury, they can use that data to say injury, they can use that data to say when you're injured, this affects your when you're injured, this affects your when you're injured, this affects your recovery and your sleep this way, which recovery and your sleep this way, which recovery and your sleep this way, which is good, I think, good information for is good, I think, good information for is good, I think, good information for people to see because preventing those people to see because preventing those people to see because preventing those injuries. injuries. injuries. Not only nobody wants to get injured, Not only nobody wants to get injured, Not only nobody wants to get injured, but to see how much impact it has on but to see how much impact it has on but to see how much impact it has on your sleep and recovery when you are your sleep and recovery when you are your sleep and recovery when you are injured, I think is also really helpful, injured, I think is also really helpful, injured, I think is also really helpful, too. Love that. Yeah, there's so many too. Love that. Yeah, there's so many too. Love that. Yeah, there's so many other questions that I know that are on other questions that I know that are on other questions that I know that are on there that I don't have. consuming
25:00there that I don't have. consuming there that I don't have. consuming alcohol and intermittent fasting. I do alcohol and intermittent fasting. I do alcohol and intermittent fasting. I do every day. So, most every day. So, I every day. So, most every day. So, I every day. So, most every day. So, I don't have to say yes or no. I don't see don't have to say yes or no. I don't see don't have to say yes or no. I don't see that to be like a question that's going that to be like a question that's going that to be like a question that's going to have discrepancies. But, no, I do to have discrepancies. But, no, I do to have discrepancies. But, no, I do think if you are truly trying to dive think if you are truly trying to dive think if you are truly trying to dive into tracking more of the outcomes in into tracking more of the outcomes in into tracking more of the outcomes in your life regarding recovery and sleep your life regarding recovery and sleep your life regarding recovery and sleep and all these things, you don't have to and all these things, you don't have to and all these things, you don't have to do the original pen and paper anymore. A do the original pen and paper anymore. A do the original pen and paper anymore. A lot of this can really save you some lot of this can really save you some lot of this can really save you some time and just give you so much more time and just give you so much more time and just give you so much more information that would ultimately cost information that would ultimately cost information that would ultimately cost you hours of time prior to using you hours of time prior to using you hours of time prior to using something like this. Yeah, I'd strongly something like this. Yeah, I'd strongly something like this. Yeah, I'd strongly suggest anyone to use Whoop. Yeah, we're suggest anyone to use Whoop. Yeah, we're suggest anyone to use Whoop. Yeah, we're not sponsored, but by all means, it's a not sponsored, but by all means, it's a not sponsored, but by all means, it's a it's a game changer. I think I've had it's a game changer. I think I've had it's a game changer. I think I've had mine for five, four or five years or mine for five, four or five years or mine for five, four or five years or something like that. God, I want to get something like that. God, I want to get something like that. God, I want to get the update so bad. I don't know if I the update so bad. I don't know if I the update so bad. I don't know if I want to pull a trigger costwise. Do you want to pull a trigger costwise. Do you want to pull a trigger costwise. Do you do you have the the Whoop age on yours? do you have the the Whoop age on yours? do you have the the Whoop age on yours? Does it give you what age it thinks you Does it give you what age it thinks you Does it give you what age it thinks you are? are? are? Is that the new one or no? Dang. God, I Is that the new one or no? Dang. God, I Is that the new one or no? Dang. God, I can't remember. I just got I just got
26:00can't remember. I just got I just got can't remember. I just got I just got mine. My my Whoop age. I'm assuming mine. My my Whoop age. I'm assuming mine. My my Whoop age. I'm assuming you're I'm 31 years old. Okay. But it you're I'm 31 years old. Okay. But it you're I'm 31 years old. Okay. But it told me that I'm 29. told me that I'm 29. told me that I'm 29. So, what it told me was is because of So, what it told me was is because of So, what it told me was is because of how I've treated myself, my how I've treated myself, my how I've treated myself, my chronological age is actually or my chronological age is actually or my chronological age is actually or my biological age is different than my biological age is different than my biological age is different than my chronological age. So I'm actually two chronological age. So I'm actually two chronological age. So I'm actually two years healthier in a way I guess you years healthier in a way I guess you years healthier in a way I guess you could maybe say that compared to my could maybe say that compared to my could maybe say that compared to my current age. So what that showed me current age. So what that showed me current age. So what that showed me though is the efforts that I have done though is the efforts that I have done though is the efforts that I have done in my life has definitely helped given I in my life has definitely helped given I in my life has definitely helped given I didn't start out like that early on in didn't start out like that early on in didn't start out like that early on in life. Definitely had a lot of negative life. Definitely had a lot of negative life. Definitely had a lot of negative habits that probably could have pulled habits that probably could have pulled habits that probably could have pulled me back in many directions. To see that me back in many directions. To see that me back in many directions. To see that I've gotten this far and ahead of the I've gotten this far and ahead of the I've gotten this far and ahead of the times. It was fun to see. It was fun to times. It was fun to see. It was fun to times. It was fun to see. It was fun to have that metric and that data to see. have that metric and that data to see. have that metric and that data to see. Oh, heck yeah. And because I go back and Oh, heck yeah. And because I go back and Oh, heck yeah. And because I go back and forth and I have the 4.0 and you have is forth and I have the 4.0 and you have is forth and I have the 4.0 and you have is it the five? I have the five. And so it the five? I have the five. And so it the five? I have the five. And so there's a 5.0 and there's another other there's a 5.0 and there's another other there's a 5.0 and there's another other one. Yeah. There's a new brand new one one. Yeah. There's a new brand new one one. Yeah. There's a new brand new one that tracks. It's basically a heart rate
27:00that tracks. It's basically a heart rate that tracks. It's basically a heart rate monitor for you. EKG. It can do it. And monitor for you. EKG. It can do it. And monitor for you. EKG. It can do it. And then it can do temperature. Yep. It can then it can do temperature. Yep. It can then it can do temperature. Yep. It can do a couple other things, too. So do a couple other things, too. So do a couple other things, too. So definitely a fullon health monitor for definitely a fullon health monitor for definitely a fullon health monitor for you. Everything you need. Yeah, but you. Everything you need. Yeah, but you. Everything you need. Yeah, but going back to your point, I I think it's going back to your point, I I think it's going back to your point, I I think it's the scale at home that I have that shows the scale at home that I have that shows the scale at home that I have that shows my biological age. Oh, nice. Versus like my biological age. Oh, nice. Versus like my biological age. Oh, nice. Versus like my actual like health metric age. I my actual like health metric age. I my actual like health metric age. I think I'm like 20ome, think I'm like 20ome, think I'm like 20ome, 29, I think it was versus 3, 32 years 29, I think it was versus 3, 32 years 29, I think it was versus 3, 32 years old. I don't even know how old I am old. I don't even know how old I am old. I don't even know how old I am anymore. Calane, but he's tracking, anymore. Calane, but he's tracking, anymore. Calane, but he's tracking, dude. Really? Obviously, you guys can dude. Really? Obviously, you guys can dude. Really? Obviously, you guys can see how certain other types of these AIs see how certain other types of these AIs see how certain other types of these AIs that you can utilize on a day-to-day that you can utilize on a day-to-day that you can utilize on a day-to-day basis and upload that or use artificial basis and upload that or use artificial basis and upload that or use artificial intelligence, chat, GBT or cloud AI to intelligence, chat, GBT or cloud AI to intelligence, chat, GBT or cloud AI to use these as your assistant, your use these as your assistant, your use these as your assistant, your physical assistant to help you monitor physical assistant to help you monitor physical assistant to help you monitor your health moving forward. for some of your health moving forward. for some of your health moving forward. for some of this what we did and to give you guys a this what we did and to give you guys a this what we did and to give you guys a good idea in terms of like the prompts
28:00good idea in terms of like the prompts good idea in terms of like the prompts to ask or put into these chat GBTs to ask or put into these chat GBTs to ask or put into these chat GBTs whether it's you take the information whether it's you take the information whether it's you take the information from all the stuff of like your Apple from all the stuff of like your Apple from all the stuff of like your Apple Watch or your Whoop or what have you and Watch or your Whoop or what have you and Watch or your Whoop or what have you and then you can upload those documents into then you can upload those documents into then you can upload those documents into these guys or if you want to try these guys or if you want to try these guys or if you want to try something random this is what we just something random this is what we just something random this is what we just did just to give a good understanding did just to give a good understanding did just to give a good understanding but um the prompt one of the prompts was but um the prompt one of the prompts was but um the prompt one of the prompts was design a 4-week design a 4-week design a 4-week cold heat therapy plan to improve cold heat therapy plan to improve cold heat therapy plan to improve testosterone, testosterone, testosterone, sleep, and joint recovery for a 40-year-old male training four times a week. And it's incredible. So, you can week. And it's incredible. So, you can week. And it's incredible. So, you can see when you're putting these prompts see when you're putting these prompts see when you're putting these prompts together, maybe change the age, maybe together, maybe change the age, maybe together, maybe change the age, maybe change the sex, male versus female, change the sex, male versus female, change the sex, male versus female, maybe change how many days a week you maybe change how many days a week you maybe change how many days a week you would want to work out or other aspects would want to work out or other aspects would want to work out or other aspects that you want to improve. So, you can that you want to improve. So, you can that you want to improve. So, you can see how it's framed and it's incredible. see how it's framed and it's incredible. see how it's framed and it's incredible. I put together an overview of the goals. I put together an overview of the goals. I put together an overview of the goals. It goes into cold in the morning, having It goes into cold in the morning, having It goes into cold in the morning, having hormonal activation, dopamine boost
29:00hormonal activation, dopamine boost hormonal activation, dopamine boost versus heat in the afternoon, night, versus heat in the afternoon, night, versus heat in the afternoon, night, which helps for the parasympathetic which helps for the parasympathetic which helps for the parasympathetic rest, sleep. Nice. There's a contrast. rest, sleep. Nice. There's a contrast. rest, sleep. Nice. There's a contrast. There's cycling intensities. And he even There's cycling intensities. And he even There's cycling intensities. And he even gives you a weekly structure of Monday gives you a weekly structure of Monday gives you a weekly structure of Monday through Sunday of times morning, through Sunday of times morning, through Sunday of times morning, evening, post-workout, the time evening, post-workout, the time evening, post-workout, the time duration, like 3 to 5 minutes, water duration, like 3 to 5 minutes, water duration, like 3 to 5 minutes, water immersion versus some days three rounds immersion versus some days three rounds immersion versus some days three rounds of cold versus heat. And it goes into of cold versus heat. And it goes into of cold versus heat. And it goes into week one, two, week three, four. It it week one, two, week three, four. It it week one, two, week three, four. It it does a lot of all of it for you. It's does a lot of all of it for you. It's does a lot of all of it for you. It's incredible. And that's just one incredible. And that's just one sentence. Yep. sentence. Yep. sentence. Yep. And that's why we're bringing this in And that's why we're bringing this in And that's why we're bringing this in cuz these like there obviously we're cuz these like there obviously we're cuz these like there obviously we're giving you as much tools as possible, giving you as much tools as possible, giving you as much tools as possible, but with everything and all AI stuff but with everything and all AI stuff but with everything and all AI stuff moving and helping humans, it's moving and helping humans, it's moving and helping humans, it's inevitable for mass adoption, it's more inevitable for mass adoption, it's more inevitable for mass adoption, it's more of who are able to utilize these and of who are able to utilize these and of who are able to utilize these and adopt it earlier on to have those adopt it earlier on to have those adopt it earlier on to have those benefits sooner than later. And that's
30:00benefits sooner than later. And that's benefits sooner than later. And that's what we're pushing for a lot of people what we're pushing for a lot of people what we're pushing for a lot of people to start utilizing these things into to start utilizing these things into to start utilizing these things into your everyday life processes from there. your everyday life processes from there. your everyday life processes from there. Now, there's a couple other interesting Now, there's a couple other interesting Now, there's a couple other interesting ones. The prompt idea was what's the ones. The prompt idea was what's the ones. The prompt idea was what's the best cold therapy protocol for reducing best cold therapy protocol for reducing best cold therapy protocol for reducing fibromyalgia pain based on recent fibromyalgia pain based on recent fibromyalgia pain based on recent research. and it pulls up all like the research. and it pulls up all like the research. and it pulls up all like the recent research and it pulls up all recent research and it pulls up all recent research and it pulls up all these different studies that are related these different studies that are related these different studies that are related to fibromyalgia and then goes into to fibromyalgia and then goes into to fibromyalgia and then goes into certain specifics with that. So that's certain specifics with that. So that's certain specifics with that. So that's cool. And then the next prompt would be cool. And then the next prompt would be cool. And then the next prompt would be create a fiveinut breath prep script create a fiveinut breath prep script create a fiveinut breath prep script before cold plunge to improve your before cold plunge to improve your before cold plunge to improve your veagal tone. Now this was the this is veagal tone. Now this was the this is veagal tone. Now this was the this is crazy. I got to find this document. Say crazy. I got to find this document. Say crazy. I got to find this document. Say I want to see that. Okay. So, this is I want to see that. Okay. So, this is I want to see that. Okay. So, this is Yeah, it puts together a script, a five Yeah, it puts together a script, a five Yeah, it puts together a script, a five minute script, and it goes into if you minute script, and it goes into if you minute script, and it goes into if you to almost YouTube meditation videos on to almost YouTube meditation videos on to almost YouTube meditation videos on YouTube or something like that, and it YouTube or something like that, and it YouTube or something like that, and it goes walks you through the meditation
31:00goes walks you through the meditation goes walks you through the meditation session, it's the same thing, but you session, it's the same thing, but you session, it's the same thing, but you put this into an AI script. And I put this into an AI script. And I put this into an AI script. And I actually did this and it was incredible. actually did this and it was incredible. actually did this and it was incredible. Put into 11labs.io Put into 11labs.io Put into 11labs.io io or voicemaker.in io or voicemaker.in io or voicemaker.in and it pretty much has a an AI voice and it pretty much has a an AI voice and it pretty much has a an AI voice read from the script and it you're read from the script and it you're read from the script and it you're pretty much just creating your whole So pretty much just creating your whole So pretty much just creating your whole So you you just basically created a guided you you just basically created a guided you you just basically created a guided meditation for yourself with your own meditation for yourself with your own meditation for yourself with your own script. Yeah, that's awesome. Yeah, script. Yeah, that's awesome. Yeah, script. Yeah, that's awesome. Yeah, that's so crazy. And that's the that's so crazy. And that's the that's so crazy. And that's the direction we're moving into. So with the direction we're moving into. So with the direction we're moving into. So with the goal and the purpose of the first like goal and the purpose of the first like goal and the purpose of the first like minute is grounding and awareness. Then minute is grounding and awareness. Then minute is grounding and awareness. Then it goes into for the veagal regulation it goes into for the veagal regulation it goes into for the veagal regulation like this coherent like type of like this coherent like type of like this coherent like type of breathing and then it goes into humming breathing and then it goes into humming breathing and then it goes into humming plus exhale control breath holds and plus exhale control breath holds and plus exhale control breath holds and then you anchor like an attentional then you anchor like an attentional then you anchor like an attentional state and it does all this for you. state and it does all this for you. state and it does all this for you. Yeah. I I was just blown away by what it Yeah. I I was just blown away by what it Yeah. I I was just blown away by what it can do and the stuff that we're not I
32:00can do and the stuff that we're not I can do and the stuff that we're not I want to put this into I want to listen want to put this into I want to listen want to put this into I want to listen to this. I want to do this five minutes. to this. I want to do this five minutes. to this. I want to do this five minutes. Awesome. Awesome. Awesome. Yeah. So, that's where you start using Yeah. So, that's where you start using Yeah. So, that's where you start using all these types of AIS. And again, these all these types of AIS. And again, these all these types of AIS. And again, these can be all specific for you. We're just can be all specific for you. We're just can be all specific for you. We're just adding in the little bit of a switch of adding in the little bit of a switch of adding in the little bit of a switch of heat versus cold therapy and how you can heat versus cold therapy and how you can heat versus cold therapy and how you can utilize this with some of the AI stuff. utilize this with some of the AI stuff. utilize this with some of the AI stuff. There's even other stuff coming out in There's even other stuff coming out in There's even other stuff coming out in terms of like smart beds and even the terms of like smart beds and even the terms of like smart beds and even the the body has these smart goggles coming the body has these smart goggles coming the body has these smart goggles coming out. So all this data that you start out. So all this data that you start out. So all this data that you start accuing that can then be utilized and accuing that can then be utilized and accuing that can then be utilized and help filter into your everyday life. Y help filter into your everyday life. Y help filter into your everyday life. Y so the more data you're able to track so the more data you're able to track so the more data you're able to track for longer periods of time gives you for longer periods of time gives you for longer periods of time gives you more specifics for you and your more specifics for you and your more specifics for you and your long-term longevity. And I think we're long-term longevity. And I think we're long-term longevity. And I think we're going to get to a point where it's going going to get to a point where it's going going to get to a point where it's going to be even easier to track these kinds to be even easier to track these kinds to be even easier to track these kinds of things. And I'm not sure how or what of things. And I'm not sure how or what of things. And I'm not sure how or what they're going to do, but implantables they're going to do, but implantables they're going to do, but implantables into the body that just Yeah. starts to into the body that just Yeah. starts to into the body that just Yeah. starts to measure your blood anytime you need it.
33:00measure your blood anytime you need it. measure your blood anytime you need it. It's going to measure your hormones. It's going to measure your hormones. It's going to measure your hormones. It's going to measure like all these It's going to measure like all these It's going to measure like all these other things. Yeah. I think there's other things. Yeah. I think there's other things. Yeah. I think there's going to be a point in time where I going to be a point in time where I going to be a point in time where I think a lot of people are going to get think a lot of people are going to get think a lot of people are going to get concerned just because how much of that concerned just because how much of that concerned just because how much of that should we be giving up to these should we be giving up to these should we be giving up to these companies. But again, it's important to companies. But again, it's important to companies. But again, it's important to also find the companies that state that also find the companies that state that also find the companies that state that they aren't there to sell your data. they aren't there to sell your data. they aren't there to sell your data. They're just there to obviously help They're just there to obviously help They're just there to obviously help you. So, we've met some individuals and you. So, we've met some individuals and you. So, we've met some individuals and some have even come on the podcast that some have even come on the podcast that some have even come on the podcast that are creating AI companies to track a lot are creating AI companies to track a lot are creating AI companies to track a lot of things for human data, but they're of things for human data, but they're of things for human data, but they're very diligent with making sure that they very diligent with making sure that they very diligent with making sure that they aren't selling your data. It is yours aren't selling your data. It is yours aren't selling your data. It is yours and yours alone. And I think as long as and yours alone. And I think as long as and yours alone. And I think as long as we continue to have that kind of mindset we continue to have that kind of mindset we continue to have that kind of mindset moving forward with data collection, I moving forward with data collection, I moving forward with data collection, I think that's what we hope to continue to think that's what we hope to continue to think that's what we hope to continue to have with the ones that we use. have with the ones that we use. have with the ones that we use. Absolutely. But yeah, I think we've gone Absolutely. But yeah, I think we've gone Absolutely. But yeah, I think we've gone already pretty in-depth enough with AI already pretty in-depth enough with AI already pretty in-depth enough with AI for all of you who want more for all of you who want more for all of you who want more information. We've done some other information. We've done some other information. We've done some other podcasts on how to utilize AI and
34:00podcasts on how to utilize AI and podcasts on how to utilize AI and certain health in the past. And then of certain health in the past. And then of certain health in the past. And then of course, if you want some more course, if you want some more course, if you want some more information on colder heat, we have that information on colder heat, we have that information on colder heat, we have that podcast as well. That was beautiful. podcast as well. That was beautiful. podcast as well. That was beautiful. That was all the nooks, crannies, big That was all the nooks, crannies, big That was all the nooks, crannies, big tools, applications. Yeah, I think for tools, applications. Yeah, I think for tools, applications. Yeah, I think for most if you haven't started utilizing most if you haven't started utilizing most if you haven't started utilizing hot and cold therapy, please do get hot and cold therapy, please do get hot and cold therapy, please do get started because it is very helpful and I started because it is very helpful and I started because it is very helpful and I think it's going to make a big think it's going to make a big think it's going to make a big difference and it's not is not as it difference and it's not is not as it difference and it's not is not as it doesn't recruit a lot of effort because doesn't recruit a lot of effort because doesn't recruit a lot of effort because it's most of the time you're just it's most of the time you're just it's most of the time you're just sitting while it's being done on you. sitting while it's being done on you. sitting while it's being done on you. No, it's versus cold hot versus cold is No, it's versus cold hot versus cold is No, it's versus cold hot versus cold is different. Sauna is a little bit more different. Sauna is a little bit more different. Sauna is a little bit more tolerable I think than cold therapy, but tolerable I think than cold therapy, but tolerable I think than cold therapy, but I do find more profound effects with I do find more profound effects with I do find more profound effects with cold therapy. Even if it's 30 seconds in cold therapy. Even if it's 30 seconds in cold therapy. Even if it's 30 seconds in a very cold temperature, it doesn't have a very cold temperature, it doesn't have a very cold temperature, it doesn't have to be that long right away. Just shock to be that long right away. Just shock to be that long right away. Just shock to the system. Yep. Just get in, stay as to the system. Yep. Just get in, stay as to the system. Yep. Just get in, stay as long as you can and get out. Do that a long as you can and get out. Do that a long as you can and get out. Do that a few times. It really doesn't take that few times. It really doesn't take that few times. It really doesn't take that much time. But all right guys, until much time. But all right guys, until much time. But all right guys, until next time. We appreciate each and every next time. We appreciate each and every next time. We appreciate each and every one of you. Thank you so much for one of you. Thank you so much for one of you. Thank you so much for watching and we will see you soon. Like, watching and we will see you soon. Like, watching and we will see you soon. Like, share, subscribe. Disclaimer: The
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