The Transformative Power of Sauna and Cold Plunge: Unlocking Health Benefits Through Contrast Therapy - Full Transcript

00:00Hi, Mallerie. Hi, Mallerie. >> Hi, Alan. >> Hi, Alan. >> Hi, Alan. >> Um, thanks for thanks for hosting here >> Um, thanks for thanks for hosting here >> Um, thanks for thanks for hosting here at Stat Wellness in this beautiful new at Stat Wellness in this beautiful new at Stat Wellness in this beautiful new space. space. space. >> Of course, we're happy to have you. >> Of course, we're happy to have you. >> Of course, we're happy to have you. >> This is this is fantastic and I'm >> This is this is fantastic and I'm >> This is this is fantastic and I'm excited for uh Framework members to be excited for uh Framework members to be excited for uh Framework members to be able to to check this out. Um, do you able to to check this out. Um, do you able to to check this out. Um, do you want to introduce yourself and stat a want to introduce yourself and stat a want to introduce yourself and stat a little bit? little bit? little bit? >> I'm Mallerie. I'm a nurse practitioner >> I'm Mallerie. I'm a nurse practitioner >> I'm Mallerie. I'm a nurse practitioner here at Stat Wellness on our national here at Stat Wellness on our national here at Stat Wellness on our national location. So, we are the first out location. So, we are the first out location. So, we are the first out ofstate location. We have three other ofstate location. We have three other ofstate location. We have three other locations within Georgia and then we locations within Georgia and then we locations within Georgia and then we have one location in North Carolina. have one location in North Carolina. have one location in North Carolina. >> Amazing. And I had the pleasure of >> Amazing. And I had the pleasure of >> Amazing. And I had the pleasure of hosting Kristen who's stats founder and hosting Kristen who's stats founder and hosting Kristen who's stats founder and a couple and Ashley and a couple of a couple and Ashley and a couple of a couple and Ashley and a couple of other stat folks other stat folks other stat folks >> I think even before this place opened. >> I think even before this place opened. >> I think even before this place opened. Um you guys did a little community Um you guys did a little community Um you guys did a little community building thing over at Framework. We sat building thing over at Framework. We sat building thing over at Framework. We sat in the sauna and talked about the health in the sauna and talked about the health in the sauna and talked about the health benefits of sauna and cold plunge and benefits of sauna and cold plunge and benefits of sauna and cold plunge and and did all of that together. So, this and did all of that together. So, this and did all of that together. So, this feels great and exciting to be sitting feels great and exciting to be sitting feels great and exciting to be sitting here in the space that you guys were here in the space that you guys were here in the space that you guys were were building out then. Uh, my name is were building out then. Uh, my name is were building out then. Uh, my name is Alan Penn. I'm the founder of Framework.

01:00Alan Penn. I'm the founder of Framework. Alan Penn. I'm the founder of Framework. We're a sauna and cold plunge studio uh We're a sauna and cold plunge studio uh We're a sauna and cold plunge studio uh with a social focus. We have a location with a social focus. We have a location with a social focus. We have a location in Wedward, Houston, just kind of down in Wedward, Houston, just kind of down in Wedward, Houston, just kind of down the road here and a new location the road here and a new location the road here and a new location recently announced in East Nashville as recently announced in East Nashville as recently announced in East Nashville as well. well. well. >> Exciting. The goal here today is talk a >> Exciting. The goal here today is talk a >> Exciting. The goal here today is talk a little bit about the interaction between little bit about the interaction between little bit about the interaction between sonnen cold plunge and science sonnen cold plunge and science sonnen cold plunge and science specifically specifically specifically what happens to your body and some of what happens to your body and some of what happens to your body and some of the biomarkers that sort of give you the the biomarkers that sort of give you the the biomarkers that sort of give you the indication of what's happening in your indication of what's happening in your indication of what's happening in your body body body >> uh when you sauna and cold plunge and I >> uh when you sauna and cold plunge and I >> uh when you sauna and cold plunge and I think we all believe that there's a lot think we all believe that there's a lot think we all believe that there's a lot of benefits there from a health of benefits there from a health of benefits there from a health standpoint standpoint standpoint >> um but sometimes measuring those kind of >> um but sometimes measuring those kind of >> um but sometimes measuring those kind of things is a little tricky and so that's things is a little tricky and so that's things is a little tricky and so that's goal here is to try to measure that and goal here is to try to measure that and goal here is to try to measure that and we've put together a partnership between we've put together a partnership between we've put together a partnership between Stat and Framework whereby Stat and Framework whereby Stat and Framework whereby um anyone but you know Framework members um anyone but you know Framework members um anyone but you know Framework members specifically can get not only a great specifically can get not only a great specifically can get not only a great deal but a really kind of regimented

02:00deal but a really kind of regimented deal but a really kind of regimented program where you get a baseline blood program where you get a baseline blood program where you get a baseline blood draw with a handful of biomarkers lab draw with a handful of biomarkers lab draw with a handful of biomarkers lab tests that we'll talk about here today tests that we'll talk about here today tests that we'll talk about here today >> and then you'll do your thing at >> and then you'll do your thing at >> and then you'll do your thing at framework and s and cold plunge and then framework and s and cold plunge and then framework and s and cold plunge and then we'll come back a couple months later we'll come back a couple months later we'll come back a couple months later and test again and try to see what's and test again and try to see what's and test again and try to see what's changed, right? That's kind of how we changed, right? That's kind of how we changed, right? That's kind of how we can tell what's going on, I think. Um, can tell what's going on, I think. Um, can tell what's going on, I think. Um, so that's the goal of what we put so that's the goal of what we put so that's the goal of what we put together. Um, and today what I'd love to together. Um, and today what I'd love to together. Um, and today what I'd love to talk about with you and and learn from talk about with you and and learn from talk about with you and and learn from you is you is you is >> what's going on in your body when you >> what's going on in your body when you >> what's going on in your body when you saw it in cold plunge, like what's some saw it in cold plunge, like what's some saw it in cold plunge, like what's some of the science stuff that we understand, of the science stuff that we understand, of the science stuff that we understand, what does that mean from a health and what does that mean from a health and what does that mean from a health and medical standpoint? Um, and then we'll medical standpoint? Um, and then we'll medical standpoint? Um, and then we'll talk a little bit about what those talk a little bit about what those talk a little bit about what those biomarkers are. um that I think will be biomarkers are. um that I think will be biomarkers are. um that I think will be educational for everybody no matter educational for everybody no matter educational for everybody no matter whether you're kind of going through whether you're kind of going through whether you're kind of going through this program or not. But maybe to start, this program or not. But maybe to start, this program or not. But maybe to start, what what do you um hear from patients? what what do you um hear from patients? what what do you um hear from patients? What's on their minds when they start to What's on their minds when they start to What's on their minds when they start to uh think about the health benefits of of uh think about the health benefits of of uh think about the health benefits of of sauna and cold plunge? Like how does sauna and cold plunge? Like how does sauna and cold plunge? Like how does that sort of show up in your practice? that sort of show up in your practice? that sort of show up in your practice? Yeah. So we actually talk about that lot

03:00Yeah. So we actually talk about that lot Yeah. So we actually talk about that lot a lot in the space of just like building a lot in the space of just like building a lot in the space of just like building um resiliency especially when we talk um resiliency especially when we talk um resiliency especially when we talk about our patients that like are about our patients that like are about our patients that like are adrenally driven or cortisol driven. So adrenally driven or cortisol driven. So adrenally driven or cortisol driven. So that's a really common denominator that's a really common denominator that's a really common denominator amongst a lot of our patients are like amongst a lot of our patients are like amongst a lot of our patients are like what are some things that I can do to what are some things that I can do to what are some things that I can do to build that resiliency over time. So we build that resiliency over time. So we build that resiliency over time. So we talk a lot about what's called hormesis talk a lot about what's called hormesis talk a lot about what's called hormesis which is like small bouts of exposure to which is like small bouts of exposure to which is like small bouts of exposure to stressors in the body that lead to an stressors in the body that lead to an stressors in the body that lead to an overall like buildup of toleration. So overall like buildup of toleration. So overall like buildup of toleration. So some of those things could be some of those things could be some of those things could be intermittent fasting. It could be going intermittent fasting. It could be going intermittent fasting. It could be going through like cold plunge, sauna, through like cold plunge, sauna, through like cold plunge, sauna, something that's like like an immediate something that's like like an immediate something that's like like an immediate stress to the body, but over time will stress to the body, but over time will stress to the body, but over time will kind of build that tolerance. kind of build that tolerance. kind of build that tolerance. >> Maybe we talk about stress for a second. >> Maybe we talk about stress for a second. >> Maybe we talk about stress for a second. I think that word has such a I think that word has such a I think that word has such a connotation, connotation, connotation, >> maybe a misunderstood one. How do you >> maybe a misunderstood one. How do you >> maybe a misunderstood one. How do you talk about stress and this idea of like talk about stress and this idea of like talk about stress and this idea of like good stress or bad stress? good stress or bad stress? good stress or bad stress? >> Yeah, I definitely preface with the fact >> Yeah, I definitely preface with the fact >> Yeah, I definitely preface with the fact that like not all stress is bad stress. that like not all stress is bad stress. that like not all stress is bad stress. Like we need stress. Like our cortisol Like we need stress. Like our cortisol Like we need stress. Like our cortisol is like the major player in it. For is like the major player in it. For is like the major player in it. For example, like I know a lot of people example, like I know a lot of people example, like I know a lot of people have heard about like fight or flight, have heard about like fight or flight, have heard about like fight or flight, right? So if there's like an immediate

04:00right? So if there's like an immediate right? So if there's like an immediate danger, we need cortisol to be jumping danger, we need cortisol to be jumping danger, we need cortisol to be jumping into action to shunt blood sugar like into action to shunt blood sugar like into action to shunt blood sugar like glucose into our muscles for us to make glucose into our muscles for us to make glucose into our muscles for us to make a quick getaway. So it's one of the most a quick getaway. So it's one of the most a quick getaway. So it's one of the most >> maybe like how I felt before I walked >> maybe like how I felt before I walked >> maybe like how I felt before I walked down here and had to get filmed. Right. down here and had to get filmed. Right. down here and had to get filmed. Right. >> Exactly. I'm not sweating. Just kidding. >> Exactly. I'm not sweating. Just kidding. >> Exactly. I'm not sweating. Just kidding. But it's like one of our most like But it's like one of our most like But it's like one of our most like primal and innate responses in the body. primal and innate responses in the body. primal and innate responses in the body. So like we really want to harness that So like we really want to harness that So like we really want to harness that and it comes in a with a lot of good. and it comes in a with a lot of good. and it comes in a with a lot of good. Um, I talk about just like the natural Um, I talk about just like the natural Um, I talk about just like the natural progression of cortisol awakening progression of cortisol awakening progression of cortisol awakening response in the morning. Like we need response in the morning. Like we need response in the morning. Like we need cortisol upon waking or else it's like cortisol upon waking or else it's like cortisol upon waking or else it's like we're in that constant battle of I don't we're in that constant battle of I don't we're in that constant battle of I don't want to get out of bed. I'm going to hit want to get out of bed. I'm going to hit want to get out of bed. I'm going to hit snooze. I'm going to hit snooze. So like snooze. I'm going to hit snooze. So like snooze. I'm going to hit snooze. So like we really do need that gentle rise. And we really do need that gentle rise. And we really do need that gentle rise. And then throughout the day it responds to then throughout the day it responds to then throughout the day it responds to like what our actions are. What are we like what our actions are. What are we like what our actions are. What are we eating? Um, and really reflecting back eating? Um, and really reflecting back eating? Um, and really reflecting back on like how's our recovery, which is on like how's our recovery, which is on like how's our recovery, which is another really big buzzword when we talk another really big buzzword when we talk another really big buzzword when we talk about sonocal plench. And when you're about sonocal plench. And when you're about sonocal plench. And when you're talking to patients about stress and talking to patients about stress and talking to patients about stress and cortisol and things like that, what role cortisol and things like that, what role cortisol and things like that, what role does sauna and cold plunge play? And does sauna and cold plunge play? And does sauna and cold plunge play? And there may be other markers besides there may be other markers besides there may be other markers besides cortisol there are worth kind of talking cortisol there are worth kind of talking cortisol there are worth kind of talking about here even before we get into the

05:00about here even before we get into the about here even before we get into the nitty-gritty details of a lab panel. nitty-gritty details of a lab panel. nitty-gritty details of a lab panel. >> Yeah. So when we talk about just like >> Yeah. So when we talk about just like >> Yeah. So when we talk about just like overall like kind of big picture overall like kind of big picture overall like kind of big picture cardiovascular health. So cardiovascular cardiovascular health. So cardiovascular cardiovascular health. So cardiovascular cardiovascular health is the number one cardiovascular health is the number one cardiovascular health is the number one like killer like cardiovascular disease like killer like cardiovascular disease like killer like cardiovascular disease worldwide globally and in the US worldwide globally and in the US worldwide globally and in the US specifically. So things that we can do specifically. So things that we can do specifically. So things that we can do on like an everyday type regimen to help on like an everyday type regimen to help on like an everyday type regimen to help improve cardiovascular health as a whole improve cardiovascular health as a whole improve cardiovascular health as a whole is huge. So big things that we kind of is huge. So big things that we kind of is huge. So big things that we kind of think about in that space are going to think about in that space are going to think about in that space are going to be inflammation. It's a huge driver. Um be inflammation. It's a huge driver. Um be inflammation. It's a huge driver. Um metabolic health. Making sure we have metabolic health. Making sure we have metabolic health. Making sure we have good like insulin sensitivity. Are we good like insulin sensitivity. Are we good like insulin sensitivity. Are we able to use our food as fuel able to use our food as fuel able to use our food as fuel appropriately? Are we overfueling? Are appropriately? Are we overfueling? Are appropriately? Are we overfueling? Are we under fueling? Are we getting good we under fueling? Are we getting good we under fueling? Are we getting good sleep, good sleep hygiene, making the sleep, good sleep hygiene, making the sleep, good sleep hygiene, making the most of our sleep? Um, so a lot of most of our sleep? Um, so a lot of most of our sleep? Um, so a lot of things go into play in addition to just things go into play in addition to just things go into play in addition to just like some of the extra lifestyle like some of the extra lifestyle like some of the extra lifestyle modifications that we can make. modifications that we can make. modifications that we can make. >> Yeah, cardiovascular talking about >> Yeah, cardiovascular talking about >> Yeah, cardiovascular talking about cardiovascular health. That's maybe the cardiovascular health. That's maybe the cardiovascular health. That's maybe the reason that I personally got into reason that I personally got into reason that I personally got into regular sauna usage about three years regular sauna usage about three years regular sauna usage about three years ago and specifically starting framework ago and specifically starting framework ago and specifically starting framework because I read a research paper that

06:00because I read a research paper that because I read a research paper that went through the fairly well went through the fairly well went through the fairly well demonstrated you know longitudinal study demonstrated you know longitudinal study demonstrated you know longitudinal study large population large population large population um benefits to cardiovascular health um benefits to cardiovascular health um benefits to cardiovascular health from regular sauna usage and it was from regular sauna usage and it was from regular sauna usage and it was something like a 25 to 50% reduction if something like a 25 to 50% reduction if something like a 25 to 50% reduction if you used it you used it you used it >> two times compared to one time or five >> two times compared to one time or five >> two times compared to one time or five to seven times compared to one time. So to seven times compared to one time. So to seven times compared to one time. So even if you're already using it, using even if you're already using it, using even if you're already using it, using it more frequently uh meaning usage kind it more frequently uh meaning usage kind it more frequently uh meaning usage kind of like uh 170 180 190 degrees, so of like uh 170 180 190 degrees, so of like uh 170 180 190 degrees, so pretty hot and you know 15 to 25 minute pretty hot and you know 15 to 25 minute pretty hot and you know 15 to 25 minute sessions a couple times a week. Yeah. sessions a couple times a week. Yeah. sessions a couple times a week. Yeah. >> And 50% reduction in cardiovascular >> And 50% reduction in cardiovascular >> And 50% reduction in cardiovascular disease risk is massive. disease risk is massive. disease risk is massive. >> Huge. >> Huge. >> Huge. >> Right. Like people are taking statins >> Right. Like people are taking statins >> Right. Like people are taking statins for like single digit percentage for like single digit percentage for like single digit percentage reductions, right? reductions, right? reductions, right? >> Yeah. And so that was a big one for me. >> Yeah. And so that was a big one for me. >> Yeah. And so that was a big one for me. The other the other ones that we talk a The other the other ones that we talk a The other the other ones that we talk a lot about Alzheimer's and dementia, uh, lot about Alzheimer's and dementia, uh, lot about Alzheimer's and dementia, uh, stroke and hypertension. Yeah. So those stroke and hypertension. Yeah. So those stroke and hypertension. Yeah. So those are sort of the four things that we talk

07:00are sort of the four things that we talk are sort of the four things that we talk about the health benefits of sauna um on about the health benefits of sauna um on about the health benefits of sauna um on Framework's website, the whole science Framework's website, the whole science Framework's website, the whole science section uh with links to these uh section uh with links to these uh section uh with links to these uh studies that we sort of rely on. Um, studies that we sort of rely on. Um, studies that we sort of rely on. Um, that's one of the things that got me that's one of the things that got me that's one of the things that got me into it. So I I think there's this whole into it. So I I think there's this whole into it. So I I think there's this whole bucket of long-term health benefits, bucket of long-term health benefits, bucket of long-term health benefits, right? like you don't get that one from right? like you don't get that one from right? like you don't get that one from a single sauna session. a single sauna session. a single sauna session. >> You're going to get that from, you know, >> You're going to get that from, you know, >> You're going to get that from, you know, months and years of that practice. But I months and years of that practice. But I months and years of that practice. But I think, you know, some of these think, you know, some of these think, you know, some of these biomarkers might be more short term, biomarkers might be more short term, biomarkers might be more short term, right? I would imagine that right? I would imagine that right? I would imagine that >> Yeah. >> Yeah. >> Yeah. >> Um, over a shorter period of time, you >> Um, over a shorter period of time, you >> Um, over a shorter period of time, you could see could see could see >> um some benefits to something like >> um some benefits to something like >> um some benefits to something like cortisol. cortisol. cortisol. >> Definitely. And what's super interesting >> Definitely. And what's super interesting >> Definitely. And what's super interesting too when we talk about like hormesis or too when we talk about like hormesis or too when we talk about like hormesis or like the immediate stress for the like the immediate stress for the like the immediate stress for the long-term good you can see fluctuations long-term good you can see fluctuations long-term good you can see fluctuations like transiately in these lab markers like transiately in these lab markers like transiately in these lab markers like in the moment or like a couple like in the moment or like a couple like in the moment or like a couple hours to follow but the long-term hours to follow but the long-term hours to follow but the long-term benefits is sort of like that sweet spot benefits is sort of like that sweet spot benefits is sort of like that sweet spot of like what we're trying to get at. So of like what we're trying to get at. So of like what we're trying to get at. So like you said maybe introducing these like you said maybe introducing these like you said maybe introducing these practices like once or twice like sure practices like once or twice like sure practices like once or twice like sure we'll see jumps in these biomarkers like we'll see jumps in these biomarkers like we'll see jumps in these biomarkers like immediately but to really like redeem

08:00immediately but to really like redeem immediately but to really like redeem those long-term benefits it needs to be those long-term benefits it needs to be those long-term benefits it needs to be frequent exposure in like a regimented frequent exposure in like a regimented frequent exposure in like a regimented protocol. And I always say you can have protocol. And I always say you can have protocol. And I always say you can have too much of a good thing. And I know too much of a good thing. And I know too much of a good thing. And I know that we'll probably talk a little bit that we'll probably talk a little bit that we'll probably talk a little bit about like how these protocols were about like how these protocols were about like how these protocols were structured and um under what structured and um under what structured and um under what understanding is like too much. Um so I understanding is like too much. Um so I understanding is like too much. Um so I think that's something I talk a lot with think that's something I talk a lot with think that's something I talk a lot with patients about too cuz I have a lot of patients about too cuz I have a lot of patients about too cuz I have a lot of like high performing um just like on a like high performing um just like on a like high performing um just like on a big scale like work athletics like they big scale like work athletics like they big scale like work athletics like they often don't like like recovery is not often don't like like recovery is not often don't like like recovery is not something they like constantly fuel that something they like constantly fuel that something they like constantly fuel that bucket. So for them, I think really bucket. So for them, I think really bucket. So for them, I think really honing in on the fact that like rest, honing in on the fact that like rest, honing in on the fact that like rest, recovery is like equally as important. recovery is like equally as important. recovery is like equally as important. Moments of stillness to accommodate Moments of stillness to accommodate Moments of stillness to accommodate something like this is important. something like this is important. something like this is important. >> What are some of the um different >> What are some of the um different >> What are some of the um different profiles of of people um and patients profiles of of people um and patients profiles of of people um and patients that you see and the ways in which you that you see and the ways in which you that you see and the ways in which you see them maybe using something in this see them maybe using something in this see them maybe using something in this recovery category like hot and cold recovery category like hot and cold recovery category like hot and cold usage, right? So you have, you know, usage, right? So you have, you know, usage, right? So you have, you know, athletes, somebody maybe training with

09:00athletes, somebody maybe training with athletes, somebody maybe training with like a physical goal. You have people like a physical goal. You have people like a physical goal. You have people that are thinking about biohacking and that are thinking about biohacking and that are thinking about biohacking and longevity. You have folks that are maybe longevity. You have folks that are maybe longevity. You have folks that are maybe managing existing conditions. Like how managing existing conditions. Like how managing existing conditions. Like how does um hot and cold maybe show up a does um hot and cold maybe show up a does um hot and cold maybe show up a little bit differently for different little bit differently for different little bit differently for different profiles like that? profiles like that? profiles like that? >> Yeah, that's a great question. So I know >> Yeah, that's a great question. So I know >> Yeah, that's a great question. So I know that you can definitely talk more about that you can definitely talk more about that you can definitely talk more about this too, but in the space of just like this too, but in the space of just like this too, but in the space of just like training. So because we are a medicine training. So because we are a medicine training. So because we are a medicine and movement practice, we do have a lot and movement practice, we do have a lot and movement practice, we do have a lot of people who have like body composition of people who have like body composition of people who have like body composition um goals that they're reaching for or um goals that they're reaching for or um goals that they're reaching for or just like athletes in general and just like athletes in general and just like athletes in general and they're looking to like optimize their they're looking to like optimize their they're looking to like optimize their performance. So for those patients that performance. So for those patients that performance. So for those patients that are looking to increase muscle mass, we are looking to increase muscle mass, we are looking to increase muscle mass, we kind of talk about structuring and kind of talk about structuring and kind of talk about structuring and implementing cold plunge and sauna in a implementing cold plunge and sauna in a implementing cold plunge and sauna in a little bit of a different way. We want little bit of a different way. We want little bit of a different way. We want to make sure that we're maximizing on to make sure that we're maximizing on to make sure that we're maximizing on hypertrophy. So, we want to avoid cold hypertrophy. So, we want to avoid cold hypertrophy. So, we want to avoid cold plunge like immediately after plunge like immediately after plunge like immediately after >> um exercise. I know you and I talked a >> um exercise. I know you and I talked a >> um exercise. I know you and I talked a little bit um leading into maybe little bit um leading into maybe little bit um leading into maybe introducing cold punch prior to engaging introducing cold punch prior to engaging introducing cold punch prior to engaging in some pretty intensive strength work in some pretty intensive strength work in some pretty intensive strength work just to minimize the heat index in the just to minimize the heat index in the just to minimize the heat index in the actual muscle and avoid like fatigue actual muscle and avoid like fatigue

10:00actual muscle and avoid like fatigue early on. Um, for patients that are early on. Um, for patients that are early on. Um, for patients that are looking for overall vascular looking for overall vascular looking for overall vascular vascularity, uh, decreasing dementia vascularity, uh, decreasing dementia vascularity, uh, decreasing dementia risk, um, decreasing blood pressure, we risk, um, decreasing blood pressure, we risk, um, decreasing blood pressure, we talk about it maybe using it as more talk about it maybe using it as more talk about it maybe using it as more like contrast, potentially introducing like contrast, potentially introducing like contrast, potentially introducing something like cold, waiting a couple something like cold, waiting a couple something like cold, waiting a couple minutes, then doing something hot. So, minutes, then doing something hot. So, minutes, then doing something hot. So, you're mimicking like vaso constriction, you're mimicking like vaso constriction, you're mimicking like vaso constriction, vasoddilation, and so you're actually vasoddilation, and so you're actually vasoddilation, and so you're actually mimicking pumping essentially um, in the mimicking pumping essentially um, in the mimicking pumping essentially um, in the body. And then for mood, that's a huge body. And then for mood, that's a huge body. And then for mood, that's a huge one, too. So, um I know you know this, one, too. So, um I know you know this, one, too. So, um I know you know this, but just as far as like cold plunge in but just as far as like cold plunge in but just as far as like cold plunge in general and sauna, you kind of get like general and sauna, you kind of get like general and sauna, you kind of get like that release of endorphins or like that that release of endorphins or like that that release of endorphins or like that feel good like runner's high. So, like feel good like runner's high. So, like feel good like runner's high. So, like that's a huge one for our patients too that's a huge one for our patients too that's a huge one for our patients too to like start the day on that positive. to like start the day on that positive. to like start the day on that positive. >> So, the numbers on that, it's a 250% >> So, the numbers on that, it's a 250% >> So, the numbers on that, it's a 250% increase in dopamine from something like increase in dopamine from something like increase in dopamine from something like 60 to 90 seconds of cold water exposure 60 to 90 seconds of cold water exposure 60 to 90 seconds of cold water exposure where cold really only needs to be about where cold really only needs to be about where cold really only needs to be about 60° or colder. So, like you don't have 60° or colder. So, like you don't have 60° or colder. So, like you don't have to be the maximalist in the 30s. um you to be the maximalist in the 30s. um you to be the maximalist in the 30s. um you get the same benefit and it's over such get the same benefit and it's over such get the same benefit and it's over such a short period of time. So 250% increase a short period of time. So 250% increase a short period of time. So 250% increase in dopamine, 500% increase in

11:00in dopamine, 500% increase in in dopamine, 500% increase in adrenaline. It's it's I'm not aware of adrenaline. It's it's I'm not aware of adrenaline. It's it's I'm not aware of anything out there that in a couple of anything out there that in a couple of anything out there that in a couple of minutes is that impactful. Um, and you minutes is that impactful. Um, and you minutes is that impactful. Um, and you know, this is healthy dopamine. Like know, this is healthy dopamine. Like know, this is healthy dopamine. Like without getting into too much of the without getting into too much of the without getting into too much of the detail, like detail, like detail, like >> you the other things that would spike >> you the other things that would spike >> you the other things that would spike your catakolamines that much are not your catakolamines that much are not your catakolamines that much are not good for you. Like think drugs and they good for you. Like think drugs and they good for you. Like think drugs and they go way up and they go sharply down and go way up and they go sharply down and go way up and they go sharply down and you feel real bad. you feel real bad. you feel real bad. >> Yeah. >> Yeah. >> Cold plunge curve is different for >> Cold plunge curve is different for >> Cold plunge curve is different for dopamine. It's a much slower tail off. dopamine. It's a much slower tail off. dopamine. It's a much slower tail off. And so you come back to a baseline over And so you come back to a baseline over And so you come back to a baseline over hours hours hours >> and that's a remarkable way to your >> and that's a remarkable way to your >> and that's a remarkable way to your point to to start the day and and what a point to to start the day and and what a point to to start the day and and what a powerful sort of hack if you will to to powerful sort of hack if you will to to powerful sort of hack if you will to to do so. do so. do so. >> Tell me a little bit about framework in >> Tell me a little bit about framework in >> Tell me a little bit about framework in general. Like what are some things that general. Like what are some things that general. Like what are some things that would kind of set you guys apart from would kind of set you guys apart from would kind of set you guys apart from like somebody trying to do this at home like somebody trying to do this at home like somebody trying to do this at home or mimic these regimens at home with or mimic these regimens at home with or mimic these regimens at home with like a you know like the body bag like like a you know like the body bag like like a you know like the body bag like saunas or like something like that? I saunas or like something like that? I saunas or like something like that? I think the important things um first of think the important things um first of think the important things um first of all I think similar to exercise the best

12:00all I think similar to exercise the best all I think similar to exercise the best hot and cold exposure that you can get hot and cold exposure that you can get hot and cold exposure that you can get is the one you can actually do. is the one you can actually do. is the one you can actually do. >> Yeah. >> Yeah. >> Right. And so >> Right. And so >> Right. And so this is harder with hot because all of this is harder with hot because all of this is harder with hot because all of the research generally requires a pretty the research generally requires a pretty the research generally requires a pretty high temperature. I referenced this high temperature. I referenced this high temperature. I referenced this earlier but many of the studies were out earlier but many of the studies were out earlier but many of the studies were out of um Europe 80° centigrade which is of um Europe 80° centigrade which is of um Europe 80° centigrade which is about 180 Fahrenheit. about 180 Fahrenheit. about 180 Fahrenheit. >> There's nothing in your house aside from >> There's nothing in your house aside from >> There's nothing in your house aside from a sauna that's going to get you that a sauna that's going to get you that a sauna that's going to get you that hot. a traditional sauna, meaning hot. a traditional sauna, meaning hot. a traditional sauna, meaning there's a stove with rocks and the room there's a stove with rocks and the room there's a stove with rocks and the room gets really hot. Like that heat gets really hot. Like that heat gets really hot. Like that heat mechanism is the only thing that we have mechanism is the only thing that we have mechanism is the only thing that we have and know of that can get that hot. And and know of that can get that hot. And and know of that can get that hot. And it seems like the science points us to it seems like the science points us to it seems like the science points us to you need to be pretty hot like that. you need to be pretty hot like that. you need to be pretty hot like that. Like hotter than a desert would be, Like hotter than a desert would be, Like hotter than a desert would be, hotter than an infrared sauna would be, hotter than an infrared sauna would be, hotter than an infrared sauna would be, hotter than a steam room would be. Steam hotter than a steam room would be. Steam hotter than a steam room would be. Steam room's about 100 degrees cuz it's 100% room's about 100 degrees cuz it's 100% room's about 100 degrees cuz it's 100% humidity, right? humidity, right? humidity, right? >> So >> So >> So >> the heat part's really hard to get at >> the heat part's really hard to get at >> the heat part's really hard to get at home home home >> is the first thing I would say. And so >> is the first thing I would say. And so >> is the first thing I would say. And so we have traditional saunas and then we we have traditional saunas and then we we have traditional saunas and then we pair them with cold plunge. pair them with cold plunge. pair them with cold plunge. >> Cold is easier to do at your house. >> Cold is easier to do at your house. >> Cold is easier to do at your house. >> Little hard in the summer in Nashville,

13:00>> Little hard in the summer in Nashville, >> Little hard in the summer in Nashville, but like in the winter time the ground but like in the winter time the ground but like in the winter time the ground water will be cold enough that your water will be cold enough that your water will be cold enough that your shower could get down sub 60° shower could get down sub 60° shower could get down sub 60° >> and >> and >> and >> a cold shower is hard for those for >> a cold shower is hard for those for >> a cold shower is hard for those for those of us who have tried it. I think I those of us who have tried it. I think I those of us who have tried it. I think I think a cold plunge is easier than a think a cold plunge is easier than a think a cold plunge is easier than a cold shower. cold shower. cold shower. >> You do. What's the mindset behind that? >> You do. What's the mindset behind that? >> You do. What's the mindset behind that? >> Maybe you're just weren't prepared. >> Maybe you're just weren't prepared. >> Maybe you're just weren't prepared. >> Once you're in a cold plunge, you're >> Once you're in a cold plunge, you're >> Once you're in a cold plunge, you're there. So all you have to do is not there. So all you have to do is not there. So all you have to do is not move. Okay. move. Okay. move. Okay. >> I think there's more like choices that >> I think there's more like choices that >> I think there's more like choices that you're making. Think about like, wait, you're making. Think about like, wait, you're making. Think about like, wait, is my head under? Should my head be is my head under? Should my head be is my head under? Should my head be under? It's really cold when it goes to under? It's really cold when it goes to under? It's really cold when it goes to my neck. Maybe I move a little bit this my neck. Maybe I move a little bit this my neck. Maybe I move a little bit this way. But then, am I getting enough way. But then, am I getting enough way. But then, am I getting enough benefit? Like, you're just making all benefit? Like, you're just making all benefit? Like, you're just making all these choices, right? these choices, right? these choices, right? >> Um, and you have a really easy option to >> Um, and you have a really easy option to >> Um, and you have a really easy option to just move a little bit to make it just move a little bit to make it just move a little bit to make it easier, right? easier, right? easier, right? >> Once you're in that cold plunge, you get >> Once you're in that cold plunge, you get >> Once you're in that cold plunge, you get past the first like 30 seconds and past the first like 30 seconds and past the first like 30 seconds and >> you know, the the good stuff kicks in >> you know, the the good stuff kicks in >> you know, the the good stuff kicks in the dopamine and adrenaline and you're the dopamine and adrenaline and you're the dopamine and adrenaline and you're kind of cruising. Um, but I think so you kind of cruising. Um, but I think so you kind of cruising. Um, but I think so you can get cold exposure in the right can get cold exposure in the right can get cold exposure in the right situations at at home. But I think that situations at at home. But I think that situations at at home. But I think that to your point, and you made you you to your point, and you made you you to your point, and you made you you explained this better than I ever have explained this better than I ever have explained this better than I ever have before. Um, so maybe if you don't mind before. Um, so maybe if you don't mind before. Um, so maybe if you don't mind saying that again about how

14:00saying that again about how saying that again about how >> hot and cold sort of play together. Um, >> hot and cold sort of play together. Um, >> hot and cold sort of play together. Um, because I think it first of all, it because I think it first of all, it because I think it first of all, it feels really good, right? Like when feels really good, right? Like when feels really good, right? Like when you're hot, it feels good to cool down you're hot, it feels good to cool down you're hot, it feels good to cool down and vice versa. So there's just a basic and vice versa. So there's just a basic and vice versa. So there's just a basic element of like it feels good and element of like it feels good and element of like it feels good and natural to kind of move from one to the natural to kind of move from one to the natural to kind of move from one to the next. Yeah. next. Yeah. next. Yeah. >> But I've always had this, you know, >> But I've always had this, you know, >> But I've always had this, you know, centering around what happens to your centering around what happens to your centering around what happens to your blood vessels that we know happens in blood vessels that we know happens in blood vessels that we know happens in hot hot hot >> and how those interact. So, do you mind >> and how those interact. So, do you mind >> and how those interact. So, do you mind just saying that again? Because I just saying that again? Because I just saying that again? Because I thought that was really powerful. thought that was really powerful. thought that was really powerful. >> Yeah, of course. So, definitely like >> Yeah, of course. So, definitely like >> Yeah, of course. So, definitely like during cold exposure, we're experiencing during cold exposure, we're experiencing during cold exposure, we're experiencing vasoc constriction. So, naturally as we vasoc constriction. So, naturally as we vasoc constriction. So, naturally as we start to exit the cold, even at like start to exit the cold, even at like start to exit the cold, even at like normal temperature, I would say probably normal temperature, I would say probably normal temperature, I would say probably waiting like 1 to 3 minutes to not like waiting like 1 to 3 minutes to not like waiting like 1 to 3 minutes to not like induce any type of like shock to the induce any type of like shock to the induce any type of like shock to the system. You also during that time if system. You also during that time if system. You also during that time if you're having shivering that's actually you're having shivering that's actually you're having shivering that's actually really good too. So studies are showing really good too. So studies are showing really good too. So studies are showing that actually helps to transfer like that actually helps to transfer like that actually helps to transfer like white fat to brown fat. So brown fat is white fat to brown fat. So brown fat is white fat to brown fat. So brown fat is going to be a more metabolically active going to be a more metabolically active going to be a more metabolically active fat source. So it's going to be burning fat source. So it's going to be burning fat source. So it's going to be burning more calories just at like rest. So more calories just at like rest. So more calories just at like rest. So that's a really imperative time that

15:00that's a really imperative time that that's a really imperative time that you're kind of giving your body the you're kind of giving your body the you're kind of giving your body the ability to kind of downregulate into ability to kind of downregulate into ability to kind of downregulate into that state. And then from there that state. And then from there that state. And then from there introducing heat now you're causing introducing heat now you're causing introducing heat now you're causing vasoddilation. So it's almost working vasoddilation. So it's almost working vasoddilation. So it's almost working naturally like as a pump with our naturally like as a pump with our naturally like as a pump with our physiological changes that are happening physiological changes that are happening physiological changes that are happening from the environment. from the environment. from the environment. >> And one of my reads of the studies >> And one of my reads of the studies >> And one of my reads of the studies around cardiovascular health is that around cardiovascular health is that around cardiovascular health is that vasoddilation the increase in heart rate vasoddilation the increase in heart rate vasoddilation the increase in heart rate uh are some of the contributing factors uh are some of the contributing factors uh are some of the contributing factors behind why we might say your behind why we might say your behind why we might say your cardiovascular dis risk comes down with cardiovascular dis risk comes down with cardiovascular dis risk comes down with sonic usage. um not dissimilar to sonic usage. um not dissimilar to sonic usage. um not dissimilar to exercise like I talk about like zone 2 exercise like I talk about like zone 2 exercise like I talk about like zone 2 cardio sitting on your butt is sort of cardio sitting on your butt is sort of cardio sitting on your butt is sort of what's going on what's going on what's going on >> exercise my medic essentially right it >> exercise my medic essentially right it >> exercise my medic essentially right it almost like mimics that and you're almost like mimics that and you're almost like mimics that and you're burning the calories of that too when burning the calories of that too when burning the calories of that too when you're in a sauna so that's something you're in a sauna so that's something you're in a sauna so that's something super interesting too and obviously no super interesting too and obviously no super interesting too and obviously no to low impact so I think that's huge to low impact so I think that's huge to low impact so I think that's huge >> what are some barriers that you hear >> what are some barriers that you hear >> what are some barriers that you hear from patients or objections to using from patients or objections to using from patients or objections to using sonic co plunger just questions that sonic co plunger just questions that sonic co plunger just questions that people have that might kind of keep them people have that might kind of keep them people have that might kind of keep them from getting started

16:00from getting started from getting started I think the controversy like amongst I think the controversy like amongst I think the controversy like amongst like what do I do? Like I think they're like what do I do? Like I think they're like what do I do? Like I think they're just intimidated by the idea in general just intimidated by the idea in general just intimidated by the idea in general like that simple like barrier to entry like that simple like barrier to entry like that simple like barrier to entry like what does this look like? This like what does this look like? This like what does this look like? This feels like expensive like how much is feels like expensive like how much is feels like expensive like how much is this actually helping me? this actually helping me? this actually helping me? >> How much do I need this? Um I think when >> How much do I need this? Um I think when >> How much do I need this? Um I think when we talk about just like in general like we talk about just like in general like we talk about just like in general like cardiovascular health, dementia like all cardiovascular health, dementia like all cardiovascular health, dementia like all these benefits that it has on like a these benefits that it has on like a these benefits that it has on like a larger scale. I think a lot of patients larger scale. I think a lot of patients larger scale. I think a lot of patients are numbers in like metro distributed. are numbers in like metro distributed. are numbers in like metro distributed. Like I was just looking at your watch Like I was just looking at your watch Like I was just looking at your watch and we were talking about this like I and we were talking about this like I and we were talking about this like I talk a lot about HRV. Do you know much talk a lot about HRV. Do you know much talk a lot about HRV. Do you know much about this? about this? about this? >> I would love for you to explain it. >> I would love for you to explain it. >> I would love for you to explain it. >> Perfect. So I'll talk a little bit about >> Perfect. So I'll talk a little bit about >> Perfect. So I'll talk a little bit about it. So HRV is a metric that I refer to a it. So HRV is a metric that I refer to a it. So HRV is a metric that I refer to a lot in our space. So it's going to be lot in our space. So it's going to be lot in our space. So it's going to be heart rate variability. So it's going to heart rate variability. So it's going to heart rate variability. So it's going to tell us a lot about our body's ability tell us a lot about our body's ability tell us a lot about our body's ability to shift in between like a sympathetic to shift in between like a sympathetic to shift in between like a sympathetic and parasympathetic nervous system state and parasympathetic nervous system state and parasympathetic nervous system state which is oftentimes what we're playing which is oftentimes what we're playing which is oftentimes what we're playing with when we talk about um hot and cold with when we talk about um hot and cold with when we talk about um hot and cold exposure too, tapping into those states. exposure too, tapping into those states. exposure too, tapping into those states. So when we have that natural cortisol So when we have that natural cortisol So when we have that natural cortisol >> high is good here, right? High is good. >> high is good here, right? High is good. >> high is good here, right? High is good. >> High >> High >> High HV. HV. HV. >> Yeah. Yeah. Yeah. High is good. Yeah. So

17:00>> Yeah. Yeah. Yeah. High is good. Yeah. So >> Yeah. Yeah. Yeah. High is good. Yeah. So goal for most patients just like goal for most patients just like goal for most patients just like average. We definitely want to see that average. We definitely want to see that average. We definitely want to see that like higher than like 60ish. Um like higher than like 60ish. Um like higher than like 60ish. Um depending on like different factors like depending on like different factors like depending on like different factors like age, gender, all of that as well. But age, gender, all of that as well. But age, gender, all of that as well. But that's our goal is to see that on the that's our goal is to see that on the that's our goal is to see that on the incline for sure. So what that's telling incline for sure. So what that's telling incline for sure. So what that's telling us is it's telling us our body has a us is it's telling us our body has a us is it's telling us our body has a really good it's like adaptable to really good it's like adaptable to really good it's like adaptable to change and that we're able to switch change and that we're able to switch change and that we're able to switch from sympathetic nervous system state from sympathetic nervous system state from sympathetic nervous system state during the day. So when we wake up that during the day. So when we wake up that during the day. So when we wake up that we have that natural uh cortisol we have that natural uh cortisol we have that natural uh cortisol awakening response. We're kind of awakening response. We're kind of awakening response. We're kind of marching out in that sympathetic nervous marching out in that sympathetic nervous marching out in that sympathetic nervous system state throughout the day. We're system state throughout the day. We're system state throughout the day. We're getting things done. We're tasking. getting things done. We're tasking. getting things done. We're tasking. We're multitasking. We're multitasking. We're multitasking. >> We're taking care of kids. The whole >> We're taking care of kids. The whole >> We're taking care of kids. The whole bit. And then as we go to bed, we want bit. And then as we go to bed, we want bit. And then as we go to bed, we want to shift into that parasympathetic to shift into that parasympathetic to shift into that parasympathetic nervous system state. So that's when our nervous system state. So that's when our nervous system state. So that's when our body shifts from fight to flight to rest body shifts from fight to flight to rest body shifts from fight to flight to rest and digest. We get all of that and digest. We get all of that and digest. We get all of that restorative sleep. We're able to go restorative sleep. We're able to go restorative sleep. We're able to go through like detoxification process, through like detoxification process, through like detoxification process, autophagy at like a cellular level. So autophagy at like a cellular level. So autophagy at like a cellular level. So that's when all like the really good that's when all like the really good that's when all like the really good restorative restorative restorative um methods happen. So uh HRV when it's um methods happen. So uh HRV when it's um methods happen. So uh HRV when it's low, it's basically telling us that low, it's basically telling us that low, it's basically telling us that we're constantly in that fight orflight

18:00we're constantly in that fight orflight we're constantly in that fight orflight state. Like we're unable to get out of state. Like we're unable to get out of state. Like we're unable to get out of that. So my high adrenal patients, my that. So my high adrenal patients, my that. So my high adrenal patients, my high stress patients, they're living in high stress patients, they're living in high stress patients, they're living in that head space. And even though they're that head space. And even though they're that head space. And even though they're sleeping 8 hours a night, they're not sleeping 8 hours a night, they're not sleeping 8 hours a night, they're not actually getting that restorative deep actually getting that restorative deep actually getting that restorative deep sleep. sleep. sleep. >> Yeah. So we talk about >> Yeah. So we talk about >> Yeah. So we talk about >> sleep's a really interesting thing with >> sleep's a really interesting thing with >> sleep's a really interesting thing with hot and cold. Um, it's actually the hot and cold. Um, it's actually the hot and cold. Um, it's actually the reason my wife finally got over her reason my wife finally got over her reason my wife finally got over her hurdle of of doing it. Um, she does not hurdle of of doing it. Um, she does not hurdle of of doing it. Um, she does not like cold water. Like 80°ree water at like cold water. Like 80°ree water at like cold water. Like 80°ree water at the beach is cold for her. And so the beach is cold for her. And so the beach is cold for her. And so obviously cold plunge was not so obviously cold plunge was not so obviously cold plunge was not so exciting for her. And exciting for her. And exciting for her. And >> when she finally came to to Framework, >> when she finally came to to Framework, >> when she finally came to to Framework, she we have an eight sleep at home and she we have an eight sleep at home and she we have an eight sleep at home and her stats were just off the chart good her stats were just off the chart good her stats were just off the chart good in terms of her sleep quality the night in terms of her sleep quality the night in terms of her sleep quality the night after being there. Um, and you know, after being there. Um, and you know, after being there. Um, and you know, it's it's well known that sauna, it's it's well known that sauna, it's it's well known that sauna, particularly late in the day, is a great particularly late in the day, is a great particularly late in the day, is a great thing to do before bed. I take a hot thing to do before bed. I take a hot thing to do before bed. I take a hot shower because I have a sauna at home at shower because I have a sauna at home at shower because I have a sauna at home at 10:00 at night. But, you know, you're 10:00 at night. But, you know, you're 10:00 at night. But, you know, you're sort of heating your body up and sort of heating your body up and sort of heating your body up and allowing it to cool. That's one thing allowing it to cool. That's one thing allowing it to cool. That's one thing going on. And then I think sort of the

19:00going on. And then I think sort of the going on. And then I think sort of the accumulation of some of the HRV stats accumulation of some of the HRV stats accumulation of some of the HRV stats between both hot and cold, um, you know, between both hot and cold, um, you know, between both hot and cold, um, you know, can lead to really good sleep. And so can lead to really good sleep. And so can lead to really good sleep. And so going back to the point that you made, going back to the point that you made, going back to the point that you made, the way that I sort of explained the the way that I sort of explained the the way that I sort of explained the benefits and the and the reason to, you benefits and the and the reason to, you benefits and the and the reason to, you know, yes, cost, but also time, which know, yes, cost, but also time, which know, yes, cost, but also time, which it's, you know, often can feel just as it's, you know, often can feel just as it's, you know, often can feel just as hard to to budget for, hard to to budget for, hard to to budget for, >> is you're going to feel good coming out. >> is you're going to feel good coming out. >> is you're going to feel good coming out. It's almost physiologically impossible It's almost physiologically impossible It's almost physiologically impossible to not do so with the dopamine and to not do so with the dopamine and to not do so with the dopamine and adrenaline points that we were making. adrenaline points that we were making. adrenaline points that we were making. and feeling your nervous system reset. and feeling your nervous system reset. and feeling your nervous system reset. Like that's a little harder to measure Like that's a little harder to measure Like that's a little harder to measure sometimes, I feel like, but sometimes, I feel like, but sometimes, I feel like, but >> you sort of know when you're relaxed and >> you sort of know when you're relaxed and >> you sort of know when you're relaxed and when you're on edge. Like it feels good when you're on edge. Like it feels good when you're on edge. Like it feels good to walk out to walk out to walk out >> and just have relaxed a little bit. Um, >> and just have relaxed a little bit. Um, >> and just have relaxed a little bit. Um, and so you're feeling good coming out of and so you're feeling good coming out of and so you're feeling good coming out of this this this >> and you're making these sort of >> and you're making these sort of >> and you're making these sort of long-term investments in your health and long-term investments in your health and long-term investments in your health and contributing to good sleep or maybe contributing to good sleep or maybe contributing to good sleep or maybe recovery if you're training for recovery if you're training for recovery if you're training for something. And so I think that stacking something. And so I think that stacking something. And so I think that stacking of all those benefits, which by the way of all those benefits, which by the way of all those benefits, which by the way you can get while having a very social

20:00you can get while having a very social you can get while having a very social interaction, right? Like you can go interaction, right? Like you can go interaction, right? Like you can go catch up with your bud catch up with your bud catch up with your bud >> or your partner in a sauna or make a new >> or your partner in a sauna or make a new >> or your partner in a sauna or make a new friend in a sauna friend in a sauna friend in a sauna >> the same as you would over coffee or a >> the same as you would over coffee or a >> the same as you would over coffee or a drink. And so I think the ability to drink. And so I think the ability to drink. And so I think the ability to like have a social interaction, feel like have a social interaction, feel like have a social interaction, feel good leaving it good leaving it good leaving it >> for healthy reasons and be working at >> for healthy reasons and be working at >> for healthy reasons and be working at >> reducing long-term chronic disease >> reducing long-term chronic disease >> reducing long-term chronic disease risks. Like that's my pitch of like why risks. Like that's my pitch of like why risks. Like that's my pitch of like why >> why make that time for financial >> why make that time for financial >> why make that time for financial investment. investment. investment. >> Tell me a little bit more about like the >> Tell me a little bit more about like the >> Tell me a little bit more about like the social impact and like how that social impact and like how that social impact and like how that potentiates the results and potentiates the results and potentiates the results and >> yeah I so I have a physician friend who >> yeah I so I have a physician friend who >> yeah I so I have a physician friend who upon reading the research about in upon reading the research about in upon reading the research about in particular the Alzheimer's and dementia particular the Alzheimer's and dementia particular the Alzheimer's and dementia risk reduction risk reduction risk reduction >> uh her commentary on the study was I'm >> uh her commentary on the study was I'm >> uh her commentary on the study was I'm not sure I even know how to separate the not sure I even know how to separate the not sure I even know how to separate the difference between the heat benefit and difference between the heat benefit and difference between the heat benefit and the social benefit of just sitting in the social benefit of just sitting in the social benefit of just sitting in the sauna. like we know that loneliness the sauna. like we know that loneliness the sauna. like we know that loneliness has this very deteriorative effect to has this very deteriorative effect to has this very deteriorative effect to your physical health. Um and so I love

21:00your physical health. Um and so I love your physical health. Um and so I love you know framework is set up for you know framework is set up for you know framework is set up for essentially large format social saunas essentially large format social saunas essentially large format social saunas like all of us in this room and then like all of us in this room and then like all of us in this room and then some could could sit in one together some could could sit in one together some could could sit in one together >> and >> and >> there's nothing to do but sit there and >> there's nothing to do but sit there and >> there's nothing to do but sit there and sweat. So you're just going to start sweat. So you're just going to start sweat. So you're just going to start chatting with somebody and by the way chatting with somebody and by the way chatting with somebody and by the way you don't have your phone you don't have your phone you don't have your phone >> so that social interaction is of high >> so that social interaction is of high >> so that social interaction is of high quality. quality. quality. >> Yeah. And that's just good for us. It's >> Yeah. And that's just good for us. It's >> Yeah. And that's just good for us. It's a little hard to measure, but we kind of a little hard to measure, but we kind of a little hard to measure, but we kind of all know it. Yeah. all know it. Yeah. all know it. Yeah. >> That it feels good, that it feels >> That it feels good, that it feels >> That it feels good, that it feels necessary and connective to holistic necessary and connective to holistic necessary and connective to holistic health. And so, you know, it's another health. And so, you know, it's another health. And so, you know, it's another one of these that maybe like doesn't one of these that maybe like doesn't one of these that maybe like doesn't totally show up in the lab markers, totally show up in the lab markers, totally show up in the lab markers, certainly in a short-term basis, but the certainly in a short-term basis, but the certainly in a short-term basis, but the ability to sort of bundle a quality ability to sort of bundle a quality ability to sort of bundle a quality social interaction on top of doing social interaction on top of doing social interaction on top of doing something good for your health, something good for your health, something good for your health, >> is a little rare because otherwise it's >> is a little rare because otherwise it's >> is a little rare because otherwise it's it's just like kind of hard to be chatty it's just like kind of hard to be chatty it's just like kind of hard to be chatty in most like fitness settings. in most like fitness settings. in most like fitness settings. >> Yeah. It's intimidating. >> Yeah. It's intimidating. >> Yeah. It's intimidating. >> Yeah. Or like you're out of breath or >> Yeah. Or like you're out of breath or >> Yeah. Or like you're out of breath or you're like interrupting the yoga class you're like interrupting the yoga class you're like interrupting the yoga class or whatever, right? or whatever, right? or whatever, right? >> Yeah. >> Yeah. Um should we talk about some of these Um should we talk about some of these Um should we talk about some of these biomarkers here? Um so what's in the

22:00biomarkers here? Um so what's in the biomarkers here? Um so what's in the panel that we're um going to talk about panel that we're um going to talk about panel that we're um going to talk about here and sort of why is measuring that here and sort of why is measuring that here and sort of why is measuring that important? important? important? >> So maybe like what's the marker? Why is >> So maybe like what's the marker? Why is >> So maybe like what's the marker? Why is measuring important and what what do we measuring important and what what do we measuring important and what what do we either know scientifically or suspect either know scientifically or suspect either know scientifically or suspect about why sauner and cold plunge would about why sauner and cold plunge would about why sauner and cold plunge would move that marker? move that marker? move that marker? >> Yeah, we can probably just start with >> Yeah, we can probably just start with >> Yeah, we can probably just start with cortisol because I know that's like the cortisol because I know that's like the cortisol because I know that's like the big hitter right there. Um, but like we big hitter right there. Um, but like we big hitter right there. Um, but like we kind of said, cortisol is associated kind of said, cortisol is associated kind of said, cortisol is associated with um, kind of shunting our fuel into with um, kind of shunting our fuel into with um, kind of shunting our fuel into the appropriate places for usage. So, the appropriate places for usage. So, the appropriate places for usage. So, cortisol is going to be the first cortisol is going to be the first cortisol is going to be the first responder with any type of like responder with any type of like responder with any type of like immediate like danger or um, perceived immediate like danger or um, perceived immediate like danger or um, perceived stress to the body. So, it can be good stress to the body. So, it can be good stress to the body. So, it can be good or bad. Um, but the way that we kind of or bad. Um, but the way that we kind of or bad. Um, but the way that we kind of talked about like stress resilience, we talked about like stress resilience, we talked about like stress resilience, we can see cortisol come down over time can see cortisol come down over time can see cortisol come down over time with repeated and controlled stressors. with repeated and controlled stressors. with repeated and controlled stressors. So, I think that's the biggest thing So, I think that's the biggest thing So, I think that's the biggest thing that we're kind of looking for when we that we're kind of looking for when we that we're kind of looking for when we talk about cortisol from this experience talk about cortisol from this experience talk about cortisol from this experience is that we can see baseline what our is that we can see baseline what our is that we can see baseline what our cortisol is at. Typically speaking, we cortisol is at. Typically speaking, we cortisol is at. Typically speaking, we like to draw this lab like earlyish in

23:00like to draw this lab like earlyish in like to draw this lab like earlyish in the morning so we can see that gentle the morning so we can see that gentle the morning so we can see that gentle awakening or cortisol awakening awakening or cortisol awakening awakening or cortisol awakening response. So, we're going to be able to response. So, we're going to be able to response. So, we're going to be able to see benefits in that. Um, hopefully see benefits in that. Um, hopefully see benefits in that. Um, hopefully bringing it down a bit after repeated bringing it down a bit after repeated bringing it down a bit after repeated exposure. exposure. exposure. >> So, lowering the baseline. >> So, lowering the baseline. >> So, lowering the baseline. >> Lowering the baseline. Yep. So, that's a >> Lowering the baseline. Yep. So, that's a >> Lowering the baseline. Yep. So, that's a big one with cortisol. That's an easy big one with cortisol. That's an easy big one with cortisol. That's an easy grab. Then we talked a little bit about grab. Then we talked a little bit about grab. Then we talked a little bit about like CRP. So it's a C reactive protein. like CRP. So it's a C reactive protein. like CRP. So it's a C reactive protein. It's going to be like an acute protein It's going to be like an acute protein It's going to be like an acute protein responder released by the liver. It's responder released by the liver. It's responder released by the liver. It's going to be in defense to like going to be in defense to like going to be in defense to like inflammation, injury or illness. So inflammation, injury or illness. So inflammation, injury or illness. So those are the five eyes that are those are the five eyes that are those are the five eyes that are associated with CRP. So a lot of times associated with CRP. So a lot of times associated with CRP. So a lot of times when we talk about cardiovascular when we talk about cardiovascular when we talk about cardiovascular health, it's not necessarily the fact health, it's not necessarily the fact health, it's not necessarily the fact that we even have like plaque or that we even have like plaque or that we even have like plaque or cholesterol. Yes, that's important. cholesterol. Yes, that's important. cholesterol. Yes, that's important. That's going to be like the next step or That's going to be like the next step or That's going to be like the next step or the next big player, but it's the fact the next big player, but it's the fact the next big player, but it's the fact that we have inflammation in our lining that we have inflammation in our lining that we have inflammation in our lining of our vessels. And that's the more of our vessels. And that's the more of our vessels. And that's the more dangerous in my opinion factor that we dangerous in my opinion factor that we dangerous in my opinion factor that we need to take into consideration. need to take into consideration. need to take into consideration. >> And with with CRP, I've often been told, >> And with with CRP, I've often been told, >> And with with CRP, I've often been told, you know, you could show up and if if you know, you could show up and if if you know, you could show up and if if you've got early stage illness that you've got early stage illness that you've got early stage illness that you're not aware of, like that might you're not aware of, like that might you're not aware of, like that might spike it and sort of skew the results spike it and sort of skew the results spike it and sort of skew the results because that's not what we're testing because that's not what we're testing because that's not what we're testing for, right?

24:00for, right? for, right? >> Um and the same thing with like if you >> Um and the same thing with like if you >> Um and the same thing with like if you did a hard workout that morning, you're did a hard workout that morning, you're did a hard workout that morning, you're going to skew that with a short-term going to skew that with a short-term going to skew that with a short-term basis. So, we want to try to avoid basis. So, we want to try to avoid basis. So, we want to try to avoid catching those things like correct be catching those things like correct be catching those things like correct be healthy, maybe don't work out that healthy, maybe don't work out that healthy, maybe don't work out that morning that you're testing. And then morning that you're testing. And then morning that you're testing. And then that way without those um more acute that way without those um more acute that way without those um more acute inflammation aspects obscuring the inflammation aspects obscuring the inflammation aspects obscuring the results, we can tell what the sort of results, we can tell what the sort of results, we can tell what the sort of steady state baseline is. Exactly. steady state baseline is. Exactly. steady state baseline is. Exactly. >> Is that a reasonable understanding? >> Is that a reasonable understanding? >> Is that a reasonable understanding? Perfect. Yep. And so CRP can be kind of Perfect. Yep. And so CRP can be kind of Perfect. Yep. And so CRP can be kind of like a vague marker when we talk about like a vague marker when we talk about like a vague marker when we talk about just like generalized inflammation, just like generalized inflammation, just like generalized inflammation, systemic inflammation. It could be systemic inflammation. It could be systemic inflammation. It could be influenced by several things like you influenced by several things like you influenced by several things like you were talking about. I was reading were talking about. I was reading were talking about. I was reading studies too that talk about how sauna studies too that talk about how sauna studies too that talk about how sauna and cold plunge specifically for people and cold plunge specifically for people and cold plunge specifically for people who have elevated CRP like three or who have elevated CRP like three or who have elevated CRP like three or higher. ideally or an optimal value higher. ideally or an optimal value higher. ideally or an optimal value would be under one. They see the biggest would be under one. They see the biggest would be under one. They see the biggest response in those patients for driving response in those patients for driving response in those patients for driving down CRP with contrast therapy. down CRP with contrast therapy. down CRP with contrast therapy. >> Yeah. >> Yeah. >> So, I think that's a cool value to look >> So, I think that's a cool value to look >> So, I think that's a cool value to look a little bit further. a little bit further. a little bit further. >> Yeah, that's great. I mean, you know, >> Yeah, that's great. I mean, you know, >> Yeah, that's great. I mean, you know, the the idea that it can help people who the the idea that it can help people who the the idea that it can help people who maybe need to move it the most is is maybe need to move it the most is is maybe need to move it the most is is great that it's not that it's great that it's not that it's great that it's not that it's counterindicated rather that it's it's

25:00counterindicated rather that it's it's counterindicated rather that it's it's the most helpful. the most helpful. the most helpful. >> Yeah, exactly. >> Yeah, exactly. >> Yeah, exactly. >> All right, we're ticking through our >> All right, we're ticking through our >> All right, we're ticking through our list. What else do we have? list. What else do we have? list. What else do we have? >> All right, we have DHEA. >> All right, we have DHEA. >> All right, we have DHEA. >> So, this is going to be a steroid >> So, this is going to be a steroid >> So, this is going to be a steroid hormone. it's going to be a precursor hormone. it's going to be a precursor hormone. it's going to be a precursor for like our sex hormones, testosterone for like our sex hormones, testosterone for like our sex hormones, testosterone and estrogen, if it's going down like and estrogen, if it's going down like and estrogen, if it's going down like the steroid like pathway and how it's the steroid like pathway and how it's the steroid like pathway and how it's broken down and metabolized. So DHEA and broken down and metabolized. So DHEA and broken down and metabolized. So DHEA and cortisol kind of have like an inverse cortisol kind of have like an inverse cortisol kind of have like an inverse relationship. So as we age naturally, we relationship. So as we age naturally, we relationship. So as we age naturally, we have de diminished DHEA levels as we have de diminished DHEA levels as we have de diminished DHEA levels as we age. So the goal is to increase stress age. So the goal is to increase stress age. So the goal is to increase stress resilience and optimize DHEA over the resilience and optimize DHEA over the resilience and optimize DHEA over the lifespan and that can drive down lifespan and that can drive down lifespan and that can drive down cortisol levels over time. cortisol levels over time. cortisol levels over time. >> And do we have a theory on how hot and >> And do we have a theory on how hot and >> And do we have a theory on how hot and cold might help with sustaining or cold might help with sustaining or cold might help with sustaining or increasing those levels? increasing those levels? increasing those levels? >> That's a great question. >> That's a great question. >> That's a great question. >> Okay. >> Okay. >> Okay. >> And I could totally check my notes on >> And I could totally check my notes on >> And I could totally check my notes on that and then let you know. that and then let you know. that and then let you know. >> Do you want to check your notes and >> Do you want to check your notes and >> Do you want to check your notes and we'll I'll ask you that again? we'll I'll ask you that again? we'll I'll ask you that again? >> Yeah, I do. >> Yeah, I do. >> Yeah, I do. >> Cuz I actually am curious. No. DHA. >> Cuz I actually am curious. No. DHA. >> Cuz I actually am curious. No. DHA. >> Is DHA the same reason that like I don't >> Is DHA the same reason that like I don't >> Is DHA the same reason that like I don't have any hair?

26:00have any hair? have any hair? >> Isn't that Isn't there a relationship >> Isn't that Isn't there a relationship >> Isn't that Isn't there a relationship there too? there too? there too? >> Sometimes it can be cuz it can lead to >> Sometimes it can be cuz it can lead to >> Sometimes it can be cuz it can lead to like male pattern hair loss. So I like male pattern hair loss. So I like male pattern hair loss. So I thought he crazy thing. So it kind of thought he crazy thing. So it kind of thought he crazy thing. So it kind of goes like further than that. So when we goes like further than that. So when we goes like further than that. So when we talk about DHEA being broken down into talk about DHEA being broken down into talk about DHEA being broken down into like estrogen and testosterone, like estrogen and testosterone, like estrogen and testosterone, >> testosterone can take a pathway that's >> testosterone can take a pathway that's >> testosterone can take a pathway that's like almost like toxic testosterone. It like almost like toxic testosterone. It like almost like toxic testosterone. It becomes like becomes like becomes like >> overly potent and that's called DHT. >> overly potent and that's called DHT. >> overly potent and that's called DHT. >> Okay. So sometimes for my males that >> Okay. So sometimes for my males that >> Okay. So sometimes for my males that have some of those more dramatic like have some of those more dramatic like have some of those more dramatic like hair loss, mood swings, anger, hair loss, mood swings, anger, hair loss, mood swings, anger, irritability, they're kind of shuffling irritability, they're kind of shuffling irritability, they're kind of shuffling things down the DHT pathway from DHEA, things down the DHT pathway from DHEA, things down the DHT pathway from DHEA, testosterone, so on so forth. Okay. testosterone, so on so forth. Okay. testosterone, so on so forth. Okay. Yeah, Yeah, Yeah, >> cool. >> cool. >> cool. >> Good question. Let's see. >> Good question. Let's see. >> Good question. Let's see. >> Check your notes. >> Check your notes. >> Check your notes. >> We said, >> We said, >> We said, >> oh yeah, that's good. So DHEA helps to >> oh yeah, that's good. So DHEA helps to >> oh yeah, that's good. So DHEA helps to maintain core temperature stability. So maintain core temperature stability. So maintain core temperature stability. So it's like an adaptive response, it's like an adaptive response, it's like an adaptive response, decreases inflammation, decreases decreases inflammation, decreases decreases inflammation, decreases cortisol. cortisol. So it's kind of an indirect impact on So it's kind of an indirect impact on So it's kind of an indirect impact on the HPA access and stress and yada yada. the HPA access and stress and yada yada. the HPA access and stress and yada yada. >> Great. I'll ask you that question again. >> Great. I'll ask you that question again. >> Great. I'll ask you that question again. >> Cool. Cool. Cool. >> Cool. Cool. Cool. >> Cool. Cool. Cool. >> So with DHEA, yeah,

27:00>> So with DHEA, yeah, >> So with DHEA, yeah, >> we want to >> we want to >> we want to >> as we age sustain that, if not increase >> as we age sustain that, if not increase >> as we age sustain that, if not increase it. it. it. >> Is there sort of a theory of the case of >> Is there sort of a theory of the case of >> Is there sort of a theory of the case of why hot and cold may be able to do uh why hot and cold may be able to do uh why hot and cold may be able to do uh contribute to doing that? contribute to doing that? contribute to doing that? >> Yeah, great question. So with DHEA, it's >> Yeah, great question. So with DHEA, it's >> Yeah, great question. So with DHEA, it's oftentimes like we talked about oftentimes like we talked about oftentimes like we talked about inversely related with cortisol. So inversely related with cortisol. So inversely related with cortisol. So right off the bat, it's going to drive right off the bat, it's going to drive right off the bat, it's going to drive down those cortisol levels. You really down those cortisol levels. You really down those cortisol levels. You really don't want chronic cortisol down don't want chronic cortisol down don't want chronic cortisol down >> in controlled experiences with like >> in controlled experiences with like >> in controlled experiences with like hormesis like these protocols are having hormesis like these protocols are having hormesis like these protocols are having that's going to be something that's that's going to be something that's that's going to be something that's going to build resilience over time. going to build resilience over time. going to build resilience over time. DHEA is kind of acting the same way. DHEA is kind of acting the same way. DHEA is kind of acting the same way. It's going to support adaptive immunity. It's going to support adaptive immunity. It's going to support adaptive immunity. Um it's going to support just like Um it's going to support just like Um it's going to support just like overall vitality. Um it's just going to overall vitality. Um it's just going to overall vitality. Um it's just going to be really strong in that. So the the be really strong in that. So the the be really strong in that. So the the more that we're sort of putting some of more that we're sort of putting some of more that we're sort of putting some of these good stressors on our body, we're these good stressors on our body, we're these good stressors on our body, we're causing our body to have to manage causing our body to have to manage causing our body to have to manage function across a wider range of function across a wider range of function across a wider range of temperatures. temperatures. temperatures. >> Yes. >> Yes. >> Yes. >> You know, maybe some of the contributing >> You know, maybe some of the contributing >> You know, maybe some of the contributing factors. factors. factors. >> Yeah. So kind of your body to fight to >> Yeah. So kind of your body to fight to >> Yeah. So kind of your body to fight to be in what's called like homeostasis. be in what's called like homeostasis. be in what's called like homeostasis. That's where DHA DHEA is going to shine.

28:00That's where DHA DHEA is going to shine. That's where DHA DHEA is going to shine. >> It's very separate from the science >> It's very separate from the science >> It's very separate from the science point here, but one of the observations point here, but one of the observations point here, but one of the observations I made when I got into working on I made when I got into working on I made when I got into working on framework was how much of our lives we framework was how much of our lives we framework was how much of our lives we spend in this incredibly narrow spend in this incredibly narrow spend in this incredibly narrow temperature band. temperature band. temperature band. We were talking about how my air We were talking about how my air We were talking about how my air conditioner went out yesterday. Yeah. conditioner went out yesterday. Yeah. conditioner went out yesterday. Yeah. >> The temperature in my house went to 70 >> The temperature in my house went to 70 >> The temperature in my house went to 70 something degrees. something degrees. something degrees. >> That is a temperature at which the human >> That is a temperature at which the human >> That is a temperature at which the human body functions totally fine. body functions totally fine. body functions totally fine. >> Yeah. >> Yeah. >> And my entire family, myself included, >> And my entire family, myself included, >> And my entire family, myself included, felt very uncomfortable. felt very uncomfortable. felt very uncomfortable. >> And so I think that's just emblematic to >> And so I think that's just emblematic to >> And so I think that's just emblematic to how much and like go back to caveman how much and like go back to caveman how much and like go back to caveman woman days. You would have these massive woman days. You would have these massive woman days. You would have these massive swings of like very warm during the day swings of like very warm during the day swings of like very warm during the day and very cool at night and very cool at night and very cool at night >> and we live our lives in like a 5° >> and we live our lives in like a 5° >> and we live our lives in like a 5° temperature. And so I just had this temperature. And so I just had this temperature. And so I just had this observation that like our bodies are observation that like our bodies are observation that like our bodies are designed to operate and maybe optimize designed to operate and maybe optimize designed to operate and maybe optimize to operate or operate better by swinging to operate or operate better by swinging to operate or operate better by swinging many more degrees than like day-to-day many more degrees than like day-to-day many more degrees than like day-to-day life causes. And so that's another life causes. And so that's another life causes. And so that's another reason that I just, you know, without reason that I just, you know, without reason that I just, you know, without having to get into a ton of science, having to get into a ton of science, having to get into a ton of science, it's like it's probably good for your it's like it's probably good for your it's like it's probably good for your body to experience a wider range. And body to experience a wider range. And body to experience a wider range. And like you walk in the door at Framework

29:00like you walk in the door at Framework like you walk in the door at Framework and you can be between 35° and 190. That and you can be between 35° and 190. That and you can be between 35° and 190. That is clearly more than we would swing like is clearly more than we would swing like is clearly more than we would swing like moving around in an office and a house moving around in an office and a house moving around in an office and a house and a car. and a car. and a car. >> Definitely. Definitely. >> Definitely. Definitely. >> Definitely. Definitely. >> Do we have any markers left? >> Do we have any markers left? >> Do we have any markers left? >> We do have markers left. So, CMPS are >> We do have markers left. So, CMPS are >> We do have markers left. So, CMPS are going to be um a metabolic panel. It's going to be um a metabolic panel. It's going to be um a metabolic panel. It's going to tell us a little bit about going to tell us a little bit about going to tell us a little bit about liver enzymes, kidney function, liver enzymes, kidney function, liver enzymes, kidney function, electrolyte balance. So, that's a huge electrolyte balance. So, that's a huge electrolyte balance. So, that's a huge one. When we talk about just like volume one. When we talk about just like volume one. When we talk about just like volume of like sweat loss and like how do we of like sweat loss and like how do we of like sweat loss and like how do we replenish that? I know that you were replenish that? I know that you were replenish that? I know that you were kind of telling me that it's protocol kind of telling me that it's protocol kind of telling me that it's protocol for you all to like introduce an element for you all to like introduce an element for you all to like introduce an element packet. I think that's huge when we talk packet. I think that's huge when we talk packet. I think that's huge when we talk about just um especially athletes too about just um especially athletes too about just um especially athletes too that are sweating a certain amount, you that are sweating a certain amount, you that are sweating a certain amount, you should replenish like 500 millig to a should replenish like 500 millig to a should replenish like 500 millig to a gram of sodium per like each liter lost gram of sodium per like each liter lost gram of sodium per like each liter lost in sweat. I know that's a little bit of in sweat. I know that's a little bit of in sweat. I know that's a little bit of a harder determinant to um measure, but a harder determinant to um measure, but a harder determinant to um measure, but just keeping that in mind. just keeping that in mind. just keeping that in mind. >> There are companies that are working on >> There are companies that are working on >> There are companies that are working on measuring the composition of your sweat. measuring the composition of your sweat. measuring the composition of your sweat. I've seen some that it's a patch and I've seen some that it's a patch and I've seen some that it's a patch and then it'll tell you your balance of then it'll tell you your balance of then it'll tell you your balance of electrolytes across sodium, potassium, electrolytes across sodium, potassium, electrolytes across sodium, potassium, magnesium, what's lost, and then help

30:00magnesium, what's lost, and then help magnesium, what's lost, and then help you find an electrolyte packet that you find an electrolyte packet that you find an electrolyte packet that might be more in balance might be more in balance might be more in balance >> to line up against that. Um, but I >> to line up against that. Um, but I >> to line up against that. Um, but I think, you know, that's a probably a think, you know, that's a probably a think, you know, that's a probably a hyper optimization. I I think the point hyper optimization. I I think the point hyper optimization. I I think the point I'm hearing from you is if you sweat a I'm hearing from you is if you sweat a I'm hearing from you is if you sweat a bunch, bunch, bunch, >> yes, add water. like for sure do that, >> yes, add water. like for sure do that, >> yes, add water. like for sure do that, >> but probably also, you know, consider >> but probably also, you know, consider >> but probably also, you know, consider some sort of electrolyte addition back some sort of electrolyte addition back some sort of electrolyte addition back to that. to that. to that. >> Definitely. >> Definitely. >> Definitely. >> Um because what? There's a deficiency >> Um because what? There's a deficiency >> Um because what? There's a deficiency >> if you're not doing both. >> if you're not doing both. >> if you're not doing both. >> Exactly. Right. Cuz I mean, we all know >> Exactly. Right. Cuz I mean, we all know >> Exactly. Right. Cuz I mean, we all know like our sweat can be salty, right? So, like our sweat can be salty, right? So, like our sweat can be salty, right? So, if we're not adding at least a little if we're not adding at least a little if we're not adding at least a little bit of sodium back in there, we're bit of sodium back in there, we're bit of sodium back in there, we're messing with like the ability for um messing with like the ability for um messing with like the ability for um like the fluid balance in the body. And like the fluid balance in the body. And like the fluid balance in the body. And that's a huge thing, right? that can that's a huge thing, right? that can that's a huge thing, right? that can that can play into just like our blood that can play into just like our blood that can play into just like our blood pressure. Um the function of our pressure. Um the function of our pressure. Um the function of our internal organs. They all optimize at internal organs. They all optimize at internal organs. They all optimize at like within a certain balance of these like within a certain balance of these like within a certain balance of these electrolytes and pH levels. So that's electrolytes and pH levels. So that's electrolytes and pH levels. So that's huge. Um we talk about just like huge. Um we talk about just like huge. Um we talk about just like vascularity benefits with the sauna and vascularity benefits with the sauna and vascularity benefits with the sauna and cold plunge. You get to see that with cold plunge. You get to see that with cold plunge. You get to see that with like liver de detoxification, increasing like liver de detoxification, increasing

31:00like liver de detoxification, increasing blood flow to the liver. That's huge. blood flow to the liver. That's huge. blood flow to the liver. That's huge. And just kidneys working appropriately And just kidneys working appropriately And just kidneys working appropriately as like a major detoxification and as like a major detoxification and as like a major detoxification and filtration system. filtration system. filtration system. >> Yeah. Amazing. Do we have more Do we >> Yeah. Amazing. Do we have more Do we >> Yeah. Amazing. Do we have more Do we have more markers? have more markers? have more markers? >> We do. We keep going. We keep going. Um, >> We do. We keep going. We keep going. Um, >> We do. We keep going. We keep going. Um, in the CMP, you'll also get a little bit in the CMP, you'll also get a little bit in the CMP, you'll also get a little bit of feedback on just like fasting glucose of feedback on just like fasting glucose of feedback on just like fasting glucose levels. So, um, once again, as we talk levels. So, um, once again, as we talk levels. So, um, once again, as we talk about just like the immediate stress of about just like the immediate stress of about just like the immediate stress of something like this, we can have our something like this, we can have our something like this, we can have our blood glucose levels rising. And then as blood glucose levels rising. And then as blood glucose levels rising. And then as these markers start to regulate over the these markers start to regulate over the these markers start to regulate over the course of the couple hours following course of the couple hours following course of the couple hours following these stressors, we can shunt the blood these stressors, we can shunt the blood these stressors, we can shunt the blood sugar appropriately into like the places sugar appropriately into like the places sugar appropriately into like the places that it needs to be, either like fat or that it needs to be, either like fat or that it needs to be, either like fat or muscle. So, um, watching our blood muscle. So, um, watching our blood muscle. So, um, watching our blood sugar, fasting blood sugar decrease with sugar, fasting blood sugar decrease with sugar, fasting blood sugar decrease with this process is something else we'll this process is something else we'll this process is something else we'll keep an eye on, too. Insulin would be keep an eye on, too. Insulin would be keep an eye on, too. Insulin would be the next thing. So, insulin is going to the next thing. So, insulin is going to the next thing. So, insulin is going to be a peptide, I know, buzzword that's be a peptide, I know, buzzword that's be a peptide, I know, buzzword that's released from the pancreas. Um, the beta released from the pancreas. Um, the beta released from the pancreas. Um, the beta cells. So, that's going to be really cells. So, that's going to be really cells. So, that's going to be really important for being like that shuttle important for being like that shuttle important for being like that shuttle and stewardous of the glucose, putting and stewardous of the glucose, putting and stewardous of the glucose, putting that into the right place. Do you the that into the right place. Do you the that into the right place. Do you the one of the areas about cold the health

32:00one of the areas about cold the health one of the areas about cold the health benefits of cold plunge that I think benefits of cold plunge that I think benefits of cold plunge that I think needs to be much better studied is this needs to be much better studied is this needs to be much better studied is this brown fat conversation. brown fat conversation. brown fat conversation. >> My read so people tend to talk about it >> My read so people tend to talk about it >> My read so people tend to talk about it as metabolically active and read like oh as metabolically active and read like oh as metabolically active and read like oh I'm going to burn more calories. So like I'm going to burn more calories. So like I'm going to burn more calories. So like I'm going to cold plunge my way to like I'm going to cold plunge my way to like I'm going to cold plunge my way to like burning calories and losing weight. burning calories and losing weight. burning calories and losing weight. Yeah. I my understanding is like it's a Yeah. I my understanding is like it's a Yeah. I my understanding is like it's a very small percentage of your body fat very small percentage of your body fat very small percentage of your body fat for a very short period of time that's for a very short period of time that's for a very short period of time that's going to be in that state. So you're going to be in that state. So you're going to be in that state. So you're probably not burning immediately full probably not burning immediately full probably not burning immediately full number of calories. number of calories. number of calories. >> Yeah. >> Yeah. >> However, >> However, >> However, >> it seems like there is some evidence >> it seems like there is some evidence >> it seems like there is some evidence that it does impact some of these that it does impact some of these that it does impact some of these metabolic pathways around insulin and metabolic pathways around insulin and metabolic pathways around insulin and glucose. glucose. glucose. >> Y >> Y >> Y >> is that consistent with your >> is that consistent with your >> is that consistent with your understanding? And to me, if so, that's understanding? And to me, if so, that's understanding? And to me, if so, that's maybe one of the most interesting maybe one of the most interesting maybe one of the most interesting benefits. I haven't seen a study that benefits. I haven't seen a study that benefits. I haven't seen a study that like really understands this at a deep like really understands this at a deep like really understands this at a deep level. But if indeed we can build our level. But if indeed we can build our level. But if indeed we can build our our and sort of transform our fat stores our and sort of transform our fat stores our and sort of transform our fat stores from white fat to brown fat and that from white fat to brown fat and that from white fat to brown fat and that being more metabolically active and that being more metabolically active and that being more metabolically active and that can help manage a lot of our metabolism

33:00can help manage a lot of our metabolism can help manage a lot of our metabolism driven issues driven issues driven issues >> of which like nearly everything is >> of which like nearly everything is >> of which like nearly everything is downstream, right? Like see the benefits downstream, right? Like see the benefits downstream, right? Like see the benefits from GLP1s. Y from GLP1s. Y from GLP1s. Y >> um that feels really powerful. >> um that feels really powerful. >> um that feels really powerful. >> Yeah. >> Yeah. >> What do we know? >> What do we know? >> What do we know? >> What do we know? So definitely, like you >> What do we know? So definitely, like you >> What do we know? So definitely, like you said, it's going to be like the more said, it's going to be like the more said, it's going to be like the more thermogenic fat, the brown fat. Um, I thermogenic fat, the brown fat. Um, I thermogenic fat, the brown fat. Um, I did read a statistic that spells out did read a statistic that spells out did read a statistic that spells out specifically like how many more calories specifically like how many more calories specifically like how many more calories that it is like essentially using. I that it is like essentially using. I that it is like essentially using. I think think think >> it's not zero. So you're burning more. >> it's not zero. So you're burning more. >> it's not zero. So you're burning more. >> That's true. We're doing great. This is >> That's true. We're doing great. This is >> That's true. We're doing great. This is a great first. a great first. a great first. >> Get yourself through the first 30 >> Get yourself through the first 30 >> Get yourself through the first 30 seconds of a cold blood seconds of a cold blood seconds of a cold blood like, okay, okay, no, this is good for like, okay, okay, no, this is good for like, okay, okay, no, this is good for me. Um, but I think like we kind of me. Um, but I think like we kind of me. Um, but I think like we kind of talked about, it's just like putting the talked about, it's just like putting the talked about, it's just like putting the glucose and putting the fuel in the glucose and putting the fuel in the glucose and putting the fuel in the right place. I think that's right place. I think that's right place. I think that's automatically the biggest thing that I automatically the biggest thing that I automatically the biggest thing that I talk to patients about too when they're talk to patients about too when they're talk to patients about too when they're I'm just like big scale. Are we eating I'm just like big scale. Are we eating I'm just like big scale. Are we eating enough to support our basil metabolic enough to support our basil metabolic enough to support our basil metabolic rate? Yeah, rate? Yeah, rate? Yeah, >> that's huge. So, we have an inbody here >> that's huge. So, we have an inbody here >> that's huge. So, we have an inbody here that will just explore like body that will just explore like body that will just explore like body composition. So, it's really helpful for composition. So, it's really helpful for composition. So, it's really helpful for my patients to actually see like not my patients to actually see like not my patients to actually see like not only lean muscle mass, fat mass, but

34:00only lean muscle mass, fat mass, but only lean muscle mass, fat mass, but also how how is my body using calories, also how how is my body using calories, also how how is my body using calories, like what's the minimum amount that I like what's the minimum amount that I like what's the minimum amount that I need to just exist and go through like need to just exist and go through like need to just exist and go through like cellular function. So, that's huge for cellular function. So, that's huge for cellular function. So, that's huge for me. I think that's a really big thing me. I think that's a really big thing me. I think that's a really big thing when we start to talk about like when we start to talk about like when we start to talk about like athletes or even like cutting GLP ones athletes or even like cutting GLP ones athletes or even like cutting GLP ones like are we meeting our metabolic like are we meeting our metabolic like are we meeting our metabolic demands from just like a basic level. Um demands from just like a basic level. Um demands from just like a basic level. Um and then we can start to talk about like and then we can start to talk about like and then we can start to talk about like okay how do we layer in some of the okay how do we layer in some of the okay how do we layer in some of the other things to work in our favor. other things to work in our favor. other things to work in our favor. >> So then we c get to like macro breakdown >> So then we c get to like macro breakdown >> So then we c get to like macro breakdown and like what that looks like but um and like what that looks like but um and like what that looks like but um >> putting glucose in the right place. If >> putting glucose in the right place. If >> putting glucose in the right place. If we're over fueling and have nowhere to we're over fueling and have nowhere to we're over fueling and have nowhere to put it and we're not using it that's put it and we're not using it that's put it and we're not using it that's when we start to see the metabolism when we start to see the metabolism when we start to see the metabolism become more sluggish inflammation pick become more sluggish inflammation pick become more sluggish inflammation pick up in the body. So, I think it's just up in the body. So, I think it's just up in the body. So, I think it's just appropriately matching um the inputs to appropriately matching um the inputs to appropriately matching um the inputs to the outputs. the outputs. the outputs. >> Yeah, it's it's probably my number one >> Yeah, it's it's probably my number one >> Yeah, it's it's probably my number one if you're a researcher out there, if you're a researcher out there, if you're a researcher out there, research request for studies around cold research request for studies around cold research request for studies around cold plunge is to better understand the the plunge is to better understand the the plunge is to better understand the the metabolic health benefits of brown fat. metabolic health benefits of brown fat. metabolic health benefits of brown fat. I think we've demonstrated that I think we've demonstrated that I think we've demonstrated that >> cold and actually heat too, oddly, but >> cold and actually heat too, oddly, but >> cold and actually heat too, oddly, but like extreme temperature can transform

35:00like extreme temperature can transform like extreme temperature can transform white fat to brown fat. uh we understand white fat to brown fat. uh we understand white fat to brown fat. uh we understand that you can re rebuild it uh as an that you can re rebuild it uh as an that you can re rebuild it uh as an adult through this usage and we adult through this usage and we adult through this usage and we understand that has some benefit understand that has some benefit understand that has some benefit relative to glucose and insulin and relative to glucose and insulin and relative to glucose and insulin and metabolic health. I think it stops short metabolic health. I think it stops short metabolic health. I think it stops short of saying here's exactly what that does of saying here's exactly what that does of saying here's exactly what that does the protocols that lead us to doing that the protocols that lead us to doing that the protocols that lead us to doing that better but it it feels like it's better but it it feels like it's better but it it feels like it's scratching at something very scratching at something very scratching at something very interesting. interesting. interesting. >> I agree. >> I agree. >> I agree. >> Yeah. I think a lot of people are going >> Yeah. I think a lot of people are going >> Yeah. I think a lot of people are going to watch this and say, "I would love to to watch this and say, "I would love to to watch this and say, "I would love to have a conversation like that with my have a conversation like that with my have a conversation like that with my doctor, with my medical practice." And doctor, with my medical practice." And doctor, with my medical practice." And >> if you've ever been to a practice like >> if you've ever been to a practice like >> if you've ever been to a practice like stat and compared that to like your stat and compared that to like your stat and compared that to like your basic basic basic >> medical interaction, I know for me once >> medical interaction, I know for me once >> medical interaction, I know for me once I started doing that, it was just a I started doing that, it was just a I started doing that, it was just a night and day experience that night and day experience that night and day experience that conversations like this for 15 or 20 conversations like this for 15 or 20 conversations like this for 15 or 20 minutes as compared to 2 minutes are minutes as compared to 2 minutes are minutes as compared to 2 minutes are even possible. What What does that look even possible. What What does that look even possible. What What does that look like at Stat? and maybe just explain a like at Stat? and maybe just explain a like at Stat? and maybe just explain a little bit more about how the medicine little bit more about how the medicine little bit more about how the medicine and the movement interact because I I and the movement interact because I I and the movement interact because I I was not familiar with any group that was not familiar with any group that was not familiar with any group that combined those two and I think it's combined those two and I think it's combined those two and I think it's fascinating.

36:00fascinating. fascinating. >> Yeah, I think it's super unique and I >> Yeah, I think it's super unique and I >> Yeah, I think it's super unique and I that was one of the things that drew me that was one of the things that drew me that was one of the things that drew me to Stat in the first place was finding to Stat in the first place was finding to Stat in the first place was finding something that just brought both of my something that just brought both of my something that just brought both of my passions to the same place under the passions to the same place under the passions to the same place under the same roof and I think they do go hand in same roof and I think they do go hand in same roof and I think they do go hand in hand. They complement one another. Um I hand. They complement one another. Um I hand. They complement one another. Um I think you know western medicine has think you know western medicine has think you know western medicine has really leaned a lot on like medications really leaned a lot on like medications really leaned a lot on like medications which has been like heavy with which has been like heavy with which has been like heavy with medications. Um and I think people are medications. Um and I think people are medications. Um and I think people are looking for a better answer than that. I looking for a better answer than that. I looking for a better answer than that. I think they want to understand the root think they want to understand the root think they want to understand the root cause. They want to know why their body cause. They want to know why their body cause. They want to know why their body is experiencing this. They want to is experiencing this. They want to is experiencing this. They want to figure out how can I change from like a figure out how can I change from like a figure out how can I change from like a lifestyle dietary perspective that's lifestyle dietary perspective that's lifestyle dietary perspective that's going to make like a huge impact on like going to make like a huge impact on like going to make like a huge impact on like longevity across I call it a health span longevity across I call it a health span longevity across I call it a health span rather than a lifespan, right? I want to rather than a lifespan, right? I want to rather than a lifespan, right? I want to optimize the time that I do have and optimize the time that I do have and optimize the time that I do have and what can I do to do that? Is there what can I do to do that? Is there what can I do to do that? Is there something I can do on a day-to-day something I can do on a day-to-day something I can do on a day-to-day basis? Just like morning sunlight, basis? Just like morning sunlight, basis? Just like morning sunlight, >> like getting morning sunlight, boosting >> like getting morning sunlight, boosting >> like getting morning sunlight, boosting mood, resetting circadian rhythm. So, um mood, resetting circadian rhythm. So, um mood, resetting circadian rhythm. So, um your first visit with me looks like a your first visit with me looks like a your first visit with me looks like a sit down. We kind of go through all sit down. We kind of go through all sit down. We kind of go through all things chronologically from birth to things chronologically from birth to things chronologically from birth to current day. get a really good idea of current day. get a really good idea of current day. get a really good idea of things that have impacted us like things that have impacted us like things that have impacted us like socially, emotionally, medically, um socially, emotionally, medically, um socially, emotionally, medically, um that have maybe shaped or formed some of that have maybe shaped or formed some of that have maybe shaped or formed some of the like experiences and symptoms that

37:00the like experiences and symptoms that the like experiences and symptoms that we're experiencing and then going from we're experiencing and then going from we're experiencing and then going from there compiling like a really indepth um there compiling like a really indepth um there compiling like a really indepth um exclusive lab panel specifically for the exclusive lab panel specifically for the exclusive lab panel specifically for the patient standing in front of us patient standing in front of us patient standing in front of us >> and then reviewing those biomarkers with >> and then reviewing those biomarkers with >> and then reviewing those biomarkers with your provider sitting down going through your provider sitting down going through your provider sitting down going through it. Um and then everything downstairs it. Um and then everything downstairs it. Um and then everything downstairs reflects everything that we teach up reflects everything that we teach up reflects everything that we teach up here. So, we're really focused on here. So, we're really focused on here. So, we're really focused on progressive overload. We're really progressive overload. We're really progressive overload. We're really focused on functional movements that are focused on functional movements that are focused on functional movements that are going to build muscle because muscle is going to build muscle because muscle is going to build muscle because muscle is going to be that number one determinant going to be that number one determinant going to be that number one determinant of like longevity, number one driver of of like longevity, number one driver of of like longevity, number one driver of longevity. So, longevity. So, longevity. So, >> at all costs, we're protecting the >> at all costs, we're protecting the >> at all costs, we're protecting the muscle. Um, so I think that's a really muscle. Um, so I think that's a really muscle. Um, so I think that's a really good thing and a new thing for our good thing and a new thing for our good thing and a new thing for our patients too where we've been in such patients too where we've been in such patients too where we've been in such like a loss mindset. Like everything's like a loss mindset. Like everything's like a loss mindset. Like everything's been like calorie deficit, intermittent been like calorie deficit, intermittent been like calorie deficit, intermittent fasting, and so I'm trying to really fasting, and so I'm trying to really fasting, and so I'm trying to really shift the mindset for my patients that shift the mindset for my patients that shift the mindset for my patients that like, hey, we need to be meeting these like, hey, we need to be meeting these like, hey, we need to be meeting these metabolic demands or we're actually metabolic demands or we're actually metabolic demands or we're actually doing the opposite to our metabolism. doing the opposite to our metabolism. doing the opposite to our metabolism. Like Like Like >> we're shifting that to gain mindset. >> we're shifting that to gain mindset. >> we're shifting that to gain mindset. Like I want to gain muscle. I want to be Like I want to gain muscle. I want to be Like I want to gain muscle. I want to be stronger. So I think those are things stronger. So I think those are things stronger. So I think those are things too and people are really like having too and people are really like having too and people are really like having eye opening experiences about like wow eye opening experiences about like wow eye opening experiences about like wow there's small things I can do on a

38:00there's small things I can do on a there's small things I can do on a day-to-day basis that are going to day-to-day basis that are going to day-to-day basis that are going to impact my health in like a really big impact my health in like a really big impact my health in like a really big way. way. way. >> Yeah. >> Yeah. >> So >> So >> the thing that I love I sort of >> the thing that I love I sort of >> the thing that I love I sort of developed this line that was basically developed this line that was basically developed this line that was basically like it never makes sense to me that the like it never makes sense to me that the like it never makes sense to me that the version of health that is about staying version of health that is about staying version of health that is about staying healthy and becoming healthier is healthy and becoming healthier is healthy and becoming healthier is handled in the same setting that when handled in the same setting that when handled in the same setting that when there's something wrong with you it's there's something wrong with you it's there's something wrong with you it's treated. Um, and because all the treated. Um, and because all the treated. Um, and because all the behaviors that are in this, let's call behaviors that are in this, let's call behaviors that are in this, let's call it the preventative health bucket look it the preventative health bucket look it the preventative health bucket look far more like the places that you go far more like the places that you go far more like the places that you go every day, every day, every day, >> right, >> right, >> right, >> to fulfill those preventative health >> to fulfill those preventative health >> to fulfill those preventative health needs. needs. needs. >> What do you eat? How do you move? >> What do you eat? How do you move? >> What do you eat? How do you move? >> How do you sleep? Things like sauna and >> How do you sleep? Things like sauna and >> How do you sleep? Things like sauna and cold plunge. cold plunge. cold plunge. >> So, the idea of collocation, like I feel >> So, the idea of collocation, like I feel >> So, the idea of collocation, like I feel like my doctor should be at the place like my doctor should be at the place like my doctor should be at the place that I eat or the place that I work out. that I eat or the place that I work out. that I eat or the place that I work out. Yeah. Yeah. Yeah. >> And you guys have literally done that >> And you guys have literally done that >> And you guys have literally done that and that's what I really love about and that's what I really love about and that's what I really love about about the model. Um, well, thanks for about the model. Um, well, thanks for about the model. Um, well, thanks for spending time and letting me sort of spending time and letting me sort of spending time and letting me sort of grill you on the biomarkers. Uh, if you grill you on the biomarkers. Uh, if you grill you on the biomarkers. Uh, if you guys are interested, Stat Wellness here guys are interested, Stat Wellness here guys are interested, Stat Wellness here in Barry Hill, Framework in Wedgwood, in Barry Hill, Framework in Wedgwood, in Barry Hill, Framework in Wedgwood, Houston, and East Nashville. Uh, for Houston, and East Nashville. Uh, for Houston, and East Nashville. Uh, for framework members, we've got a special

39:00framework members, we've got a special framework members, we've got a special partnership with stat with a discount on partnership with stat with a discount on partnership with stat with a discount on all of their allocard services. If all of their allocard services. If all of their allocard services. If you're a stat member, you get a discount you're a stat member, you get a discount you're a stat member, you get a discount off framework memberships. And we have off framework memberships. And we have off framework memberships. And we have the sauna and cold plunge lab panel that the sauna and cold plunge lab panel that the sauna and cold plunge lab panel that we've just sort of talked through the we've just sort of talked through the we've just sort of talked through the details on that you'll get a baseline details on that you'll get a baseline details on that you'll get a baseline blood draw. You'll hopefully understand blood draw. You'll hopefully understand blood draw. You'll hopefully understand all of those biomarkers after this all of those biomarkers after this all of those biomarkers after this conversation and then be able to measure conversation and then be able to measure conversation and then be able to measure that again after a few months of uses. that again after a few months of uses. that again after a few months of uses. Just sort of see how things have have Just sort of see how things have have Just sort of see how things have have moved, which is really the way that we moved, which is really the way that we moved, which is really the way that we want to kind of understand our bodies. want to kind of understand our bodies. want to kind of understand our bodies. So Mallerie, thanks so much for the time So Mallerie, thanks so much for the time So Mallerie, thanks so much for the time again.

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