Harnessing Heat and Cold: The Science Behind Sauna and Cold Therapy for Longevity - Full Transcript

00:00hey good morning everyone um I'm very hey good morning everyone um I'm very excited to be here in a country that uh excited to be here in a country that uh excited to be here in a country that uh has more saunas than people because I has more saunas than people because I has more saunas than people because I like saunas um and apparently you guys like saunas um and apparently you guys like saunas um and apparently you guys must also like sonas today my talk is must also like sonas today my talk is must also like sonas today my talk is going to focus much on some of the going to focus much on some of the going to focus much on some of the health benefits uh that sonas have on health benefits uh that sonas have on health benefits uh that sonas have on the brain and also on overall the brain and also on overall the brain and also on overall longevity um I'm also going to dive a longevity um I'm also going to dive a longevity um I'm also going to dive a little bit into cold water and how cold little bit into cold water and how cold little bit into cold water and how cold water can also affect the brain uh as water can also affect the brain uh as water can also affect the brain uh as well as metabolism um and other uh well as metabolism um and other uh well as metabolism um and other uh health benefits as well but today my health benefits as well but today my health benefits as well but today my talk is going to begin with a personal talk is going to begin with a personal talk is going to begin with a personal story about uh stress so there's good story about uh stress so there's good story about uh stress so there's good stress and there's bad stress for me stress and there's bad stress for me stress and there's bad stress for me when I was a graduate student um getting when I was a graduate student um getting when I was a graduate student um getting my PhD uh I was experiencing a

01:00my PhD uh I was experiencing a my PhD uh I was experiencing a combination of both good and bad stress combination of both good and bad stress combination of both good and bad stress the good stress was I was learning how the good stress was I was learning how the good stress was I was learning how to be a scientist I was learning tools to be a scientist I was learning tools to be a scientist I was learning tools and techniques um to answer interesting and techniques um to answer interesting and techniques um to answer interesting scient scientific questions that I had scient scientific questions that I had scient scientific questions that I had um and that was good I was adapting to um and that was good I was adapting to um and that was good I was adapting to that stress but there's also uh bad that stress but there's also uh bad that stress but there's also uh bad stress that I experienced in graduate stress that I experienced in graduate stress that I experienced in graduate school and that came along with many school and that came along with many school and that came along with many different exams um multiple exams failed different exams um multiple exams failed different exams um multiple exams failed experiments experiments that would take experiments experiments that would take experiments experiments that would take me 3 months to set up and would fail and me 3 months to set up and would fail and me 3 months to set up and would fail and 16-hour experiments I had to perform 16-hour experiments I had to perform 16-hour experiments I had to perform again and again and again I was not again and again and again I was not again and again and again I was not adapting to that stress I was adapting to that stress I was adapting to that stress I was experiencing a sense of at times experiencing a sense of at times experiencing a sense of at times crippling anxiety which I think everyone crippling anxiety which I think everyone crippling anxiety which I think everyone in this room has probably experienced in this room has probably experienced in this room has probably experienced some s form of anxiety in their in their some s form of anxiety in their in their some s form of anxiety in their in their lives before so we can all relate to lives before so we can all relate to lives before so we can all relate to that um so I was not adapting to that that um so I was not adapting to that that um so I was not adapting to that stress and it was having negative stress and it was having negative stress and it was having negative effects on my health um I was getting effects on my health um I was getting effects on my health um I was getting for sleep

02:00for sleep for sleep so I decided to try to counter that so I decided to try to counter that so I decided to try to counter that stress uh bad stress with good stress stress uh bad stress with good stress stress uh bad stress with good stress and good stress is a type of stress that and good stress is a type of stress that and good stress is a type of stress that is a shortterm stressor on the body is a shortterm stressor on the body is a shortterm stressor on the body something that is slightly stressful something that is slightly stressful something that is slightly stressful that activates all these genetic that activates all these genetic that activates all these genetic Pathways that are hard encoded in our Pathways that are hard encoded in our Pathways that are hard encoded in our genes that are able to deal with stress genes that are able to deal with stress genes that are able to deal with stress and so what ends up happening is that and so what ends up happening is that and so what ends up happening is that tiny bit of short-term stressor ends up tiny bit of short-term stressor ends up tiny bit of short-term stressor ends up you know not only compensating for that you know not only compensating for that you know not only compensating for that stress but you end up having a net stress but you end up having a net stress but you end up having a net resilience effect uh and this is often resilience effect uh and this is often resilience effect uh and this is often referred to as hormesis so you have a referred to as hormesis so you have a referred to as hormesis so you have a little tiny bit of stress and it little tiny bit of stress and it little tiny bit of stress and it activates all these stress response activates all these stress response activates all these stress response Pathways the reason we have these stress Pathways the reason we have these stress Pathways the reason we have these stress response genetic Pathways is because response genetic Pathways is because response genetic Pathways is because life itself is stressful just normal life itself is stressful just normal life itself is stressful just normal living normal breathing and oxygen and living normal breathing and oxygen and living normal breathing and oxygen and eating food you know causes stress on eating food you know causes stress on eating food you know causes stress on our body we we are making you know our body we we are making you know our body we we are making you know metabolic byproducts reactive oxygen metabolic byproducts reactive oxygen metabolic byproducts reactive oxygen species like every second it's happening

03:00species like every second it's happening species like every second it's happening right now as I talk so are we're able to right now as I talk so are we're able to right now as I talk so are we're able to heal uh handle this these types of heal uh handle this these types of heal uh handle this these types of stresses with you know various genetic stresses with you know various genetic stresses with you know various genetic Pathways but when you when you can flip Pathways but when you when you can flip Pathways but when you when you can flip that switch on to those genetic Pathways that switch on to those genetic Pathways that switch on to those genetic Pathways with something that's just slightly with something that's just slightly with something that's just slightly stressful on the body something like stressful on the body something like stressful on the body something like exercise then you have this net exercise then you have this net exercise then you have this net resilience effect and you adapt to that resilience effect and you adapt to that resilience effect and you adapt to that stress and you're able to handle it um stress and you're able to handle it um stress and you're able to handle it um better and not only are you able to better and not only are you able to better and not only are you able to handle that stress better you become handle that stress better you become handle that stress better you become better it's all additionally um another better it's all additionally um another better it's all additionally um another type of hormetic stressor is actually type of hormetic stressor is actually type of hormetic stressor is actually heat stress so something like the sauna heat stress so something like the sauna heat stress so something like the sauna um which is a you know heat stress um which is a you know heat stress um which is a you know heat stress that's something that I started to do in that's something that I started to do in that's something that I started to do in graduate school so I lived across the graduate school so I lived across the graduate school so I lived across the street from a gym it had a sauna I street from a gym it had a sauna I street from a gym it had a sauna I started using it every day and uh I was started using it every day and uh I was started using it every day and uh I was using it quite frequently probably about using it quite frequently probably about using it quite frequently probably about 5 days a week and I started to notice 5 days a week and I started to notice 5 days a week and I started to notice that I felt really good like my mood was that I felt really good like my mood was that I felt really good like my mood was noticeably enhanced and I also was able noticeably enhanced and I also was able noticeably enhanced and I also was able to handle stress better and my xiety was

04:00to handle stress better and my xiety was to handle stress better and my xiety was down and I was trying to figure out what down and I was trying to figure out what down and I was trying to figure out what was going on in my brain like how was was going on in my brain like how was was going on in my brain like how was the sauna affecting my brain because it the sauna affecting my brain because it the sauna affecting my brain because it was I it was very very obvious to me so was I it was very very obvious to me so was I it was very very obvious to me so I decided to dive into the literature I decided to dive into the literature I decided to dive into the literature and try to figure that out so most and try to figure that out so most and try to figure that out so most people are familiar with the feel good people are familiar with the feel good people are familiar with the feel good endorphin what you may not be familiar endorphin what you may not be familiar endorphin what you may not be familiar with is the counter to that dorphin and with is the counter to that dorphin and with is the counter to that dorphin and dorphin is activated upon heat stress dorphin is activated upon heat stress dorphin is activated upon heat stress and the reason for that is because and the reason for that is because and the reason for that is because dorphin cools the body down well dorphin dorphin cools the body down well dorphin dorphin cools the body down well dorphin is the counter to endorphin because it is the counter to endorphin because it is the counter to endorphin because it makes you feel uncomfortable and makes you feel uncomfortable and makes you feel uncomfortable and dysphoric so heat stress will release dysphoric so heat stress will release dysphoric so heat stress will release dorphin from a pre synaptic neuron and dorphin from a pre synaptic neuron and dorphin from a pre synaptic neuron and that dorphin will then bind to another that dorphin will then bind to another that dorphin will then bind to another receptor called the cppa opioid receptor receptor called the cppa opioid receptor receptor called the cppa opioid receptor and when that happens that's when you and when that happens that's when you and when that happens that's when you begin to feel uncomfortable and begin to feel uncomfortable and begin to feel uncomfortable and dysphoric and that's the feeling you dysphoric and that's the feeling you dysphoric and that's the feeling you usually feel when you're hot and you're usually feel when you're hot and you're usually feel when you're hot and you're in the sitting in the sauna or you're in the sitting in the sauna or you're in the sitting in the sauna or you're you just you feel bad like oh I just you just you feel bad like oh I just you just you feel bad like oh I just want to get out it's too hot or you're want to get out it's too hot or you're want to get out it's too hot or you're exercising L you know vigorously and

05:00exercising L you know vigorously and exercising L you know vigorously and you're you're feeling hot and you want you're you're feeling hot and you want you're you're feeling hot and you want to stop that's dorphin that's what's to stop that's dorphin that's what's to stop that's dorphin that's what's making you feel making you feel making you feel uncomfortable you may be thinking to uncomfortable you may be thinking to uncomfortable you may be thinking to yourself well I thought you said you yourself well I thought you said you yourself well I thought you said you felt really good what are you talking felt really good what are you talking felt really good what are you talking about here well this is where it gets about here well this is where it gets about here well this is where it gets really interesting because this pathway really interesting because this pathway really interesting because this pathway this mechanistic pathway that is this is this mechanistic pathway that is this is this mechanistic pathway that is this is a thermal regulatory control pathway you a thermal regulatory control pathway you a thermal regulatory control pathway you make dorphin to cool your body down but make dorphin to cool your body down but make dorphin to cool your body down but you also feel uncomfortable what happens you also feel uncomfortable what happens you also feel uncomfortable what happens is this actually changes the way your is this actually changes the way your is this actually changes the way your brain responds to the feel good good brain responds to the feel good good brain responds to the feel good good endorphins so endorphins bind to another endorphins so endorphins bind to another endorphins so endorphins bind to another type of receptor called the MU opioid type of receptor called the MU opioid type of receptor called the MU opioid receptor and when dorphin is released receptor and when dorphin is released receptor and when dorphin is released and you feel uncomfortable this causes and you feel uncomfortable this causes and you feel uncomfortable this causes new opioid receptors to make more of new opioid receptors to make more of new opioid receptors to make more of them and it's sensitizes them to them and it's sensitizes them to them and it's sensitizes them to endorphin so that means the next time endorphin so that means the next time endorphin so that means the next time that you make endorphin whether that's that you make endorphin whether that's that you make endorphin whether that's from exercise or the sauna because it from exercise or the sauna because it from exercise or the sauna because it also make uh cause you to release also make uh cause you to release also make uh cause you to release endorphin or if it's you know from endorphin or if it's you know from endorphin or if it's you know from laughter or giving someone a hug what laughter or giving someone a hug what laughter or giving someone a hug what whatever it is that's causing you to

06:00whatever it is that's causing you to whatever it is that's causing you to release endorphin you are going to feel release endorphin you are going to feel release endorphin you are going to feel so much better because that endorphin is so much better because that endorphin is so much better because that endorphin is going to bind to those receptors that going to bind to those receptors that going to bind to those receptors that are really sensitive to that endorphin are really sensitive to that endorphin are really sensitive to that endorphin and so the effects are lasting and they and so the effects are lasting and they and so the effects are lasting and they last longer and you feel better so it last longer and you feel better so it last longer and you feel better so it you know your depression is you know it you know your depression is you know it you know your depression is you know it lowers depression it helps with anxiety lowers depression it helps with anxiety lowers depression it helps with anxiety it helps with all these things when it helps with all these things when it helps with all these things when you're when you're sensitized to you're when you're sensitized to you're when you're sensitized to endorphin and so it's quite possible endorphin and so it's quite possible endorphin and so it's quite possible that um this is actually why the sauna that um this is actually why the sauna that um this is actually why the sauna was able to help me deal with my xiety was able to help me deal with my xiety was able to help me deal with my xiety and help me to deal with um stress and and help me to deal with um stress and and help me to deal with um stress and made me feel really made me feel really made me feel really good but in addition to affecting the good but in addition to affecting the good but in addition to affecting the brain the sauna also appears to affect brain the sauna also appears to affect brain the sauna also appears to affect overall longevity so this was actually a overall longevity so this was actually a overall longevity so this was actually a study that came out of um the University study that came out of um the University study that came out of um the University of Eastern Finland and the study of Eastern Finland and the study of Eastern Finland and the study followed around 2,000 middle-aged finish followed around 2,000 middle-aged finish followed around 2,000 middle-aged finish men that were using the sauna frequently men that were using the sauna frequently men that were using the sauna frequently um and the study followed them for 20 um and the study followed them for 20 um and the study followed them for 20 years and measured who died of you know years and measured who died of you know years and measured who died of you know any sort of nonaccidental death so

07:00any sort of nonaccidental death so any sort of nonaccidental death so people that died from cardiovascular people that died from cardiovascular people that died from cardiovascular related diseases people that died from related diseases people that died from related diseases people that died from cancer or nerve degenerative diseases uh cancer or nerve degenerative diseases uh cancer or nerve degenerative diseases uh respiratory diseases so all these respiratory diseases so all these respiratory diseases so all these diseases were measured um and and diseases were measured um and and diseases were measured um and and followed these men were followed for 20 followed these men were followed for 20 followed these men were followed for 20 years and what this study found was that years and what this study found was that years and what this study found was that men that use the sauna two to three men that use the sauna two to three men that use the sauna two to three times a week so that's indicated here in times a week so that's indicated here in times a week so that's indicated here in red they were 27% less likely to die red they were 27% less likely to die red they were 27% less likely to die from any cardiovascular R disease from any cardiovascular R disease from any cardiovascular R disease compared to men that use this on a one compared to men that use this on a one compared to men that use this on a one time a week men that use this sauna four time a week men that use this sauna four time a week men that use this sauna four to seven times a week which is indicated to seven times a week which is indicated to seven times a week which is indicated in Black they were 50% less likely to in Black they were 50% less likely to in Black they were 50% less likely to die from cardiovascular related diseases die from cardiovascular related diseases die from cardiovascular related diseases throughout the 20-year period compared throughout the 20-year period compared throughout the 20-year period compared to men that only use the sauna one time to men that only use the sauna one time to men that only use the sauna one time a week so there was a dose dependent a week so there was a dose dependent a week so there was a dose dependent effect that was uh improving effect that was uh improving effect that was uh improving cardiovascular health and causing these cardiovascular health and causing these cardiovascular health and causing these men that were using the sauna more men that were using the sauna more men that were using the sauna more frequently to you know uh be healthier frequently to you know uh be healthier frequently to you know uh be healthier and to die less of or be less likely to and to die less of or be less likely to and to die less of or be less likely to die of I vascular disease in that

08:00die of I vascular disease in that die of I vascular disease in that 20-year time span Well turns out not 20-year time span Well turns out not 20-year time span Well turns out not just sauna frequency was important but just sauna frequency was important but just sauna frequency was important but also the duration of time spent in the also the duration of time spent in the also the duration of time spent in the sauna so those same men that were that sauna so those same men that were that sauna so those same men that were that stayed in the sauna for greater than 19 stayed in the sauna for greater than 19 stayed in the sauna for greater than 19 minutes so that's indicated here in minutes so that's indicated here in minutes so that's indicated here in Black they have the most robust effect Black they have the most robust effect Black they have the most robust effect on lowering cardiovascular related on lowering cardiovascular related on lowering cardiovascular related mortality compared to men that only use mortality compared to men that only use mortality compared to men that only use the sauna um less than 11 minutes so the sauna um less than 11 minutes so the sauna um less than 11 minutes so both the frequency and duration of sauna both the frequency and duration of sauna both the frequency and duration of sauna was very important for lowering was very important for lowering was very important for lowering cardiovascular risk cardiovascular risk cardiovascular risk um there are a variety of different um there are a variety of different um there are a variety of different mechanisms that have also been um put mechanisms that have also been um put mechanisms that have also been um put out there for why using the sauna can out there for why using the sauna can out there for why using the sauna can lower cardiovascular related mortality U lower cardiovascular related mortality U lower cardiovascular related mortality U chiefly among them is the sauna in some chiefly among them is the sauna in some chiefly among them is the sauna in some ways mimics cardiovascular exercise so ways mimics cardiovascular exercise so ways mimics cardiovascular exercise so when you sit in the sauna in a hot sauna when you sit in the sauna in a hot sauna when you sit in the sauna in a hot sauna your heart rate elevates to 100 to 150 your heart rate elevates to 100 to 150 your heart rate elevates to 100 to 150 beats per minute which really is beats per minute which really is beats per minute which really is equivalent to moderate intensity equivalent to moderate intensity equivalent to moderate intensity physical exercise also plasma volume physical exercise also plasma volume physical exercise also plasma volume expands and increases and blood flow

09:00expands and increases and blood flow expands and increases and blood flow increases to the heart and this lowers increases to the heart and this lowers increases to the heart and this lowers cardiovascular strength so your heart cardiovascular strength so your heart cardiovascular strength so your heart has to do less work for each beat that has to do less work for each beat that has to do less work for each beat that it's pumping blood you know throughout it's pumping blood you know throughout it's pumping blood you know throughout your body to to deliver oxygen to your your body to to deliver oxygen to your your body to to deliver oxygen to your tissues so it's lowering cardiovascular tissues so it's lowering cardiovascular tissues so it's lowering cardiovascular strain it's been shown to lower blood strain it's been shown to lower blood strain it's been shown to lower blood pressure improve endothelial cell pressure improve endothelial cell pressure improve endothelial cell function endothelial cells line your function endothelial cells line your function endothelial cells line your blood vessels it's been shown to um blood vessels it's been shown to um blood vessels it's been shown to um increase and improve uh left ventricular increase and improve uh left ventricular increase and improve uh left ventricular function so lots of different things function so lots of different things function so lots of different things that the has been shown to improv in that the has been shown to improv in that the has been shown to improv in terms of cardiovascular risk factors terms of cardiovascular risk factors terms of cardiovascular risk factors Well turns out cardiovascular disease Well turns out cardiovascular disease Well turns out cardiovascular disease was not the only thing that the sauna um was not the only thing that the sauna um was not the only thing that the sauna um lowered the mortality rate for turned lowered the mortality rate for turned lowered the mortality rate for turned out that all these other non-accidental out that all these other non-accidental out that all these other non-accidental deaths were also lowered so men that deaths were also lowered so men that deaths were also lowered so men that used the sauna 2 to three times a week used the sauna 2 to three times a week used the sauna 2 to three times a week had a 24% lower all cause mortality than had a 24% lower all cause mortality than had a 24% lower all cause mortality than men that use the sauna only one time a men that use the sauna only one time a men that use the sauna only one time a week men that use the sauna four to week men that use the sauna four to week men that use the sauna four to seven times a week were 40% less likely seven times a week were 40% less likely seven times a week were 40% less likely to die of cancer cardiovascular disease

10:00to die of cancer cardiovascular disease to die of cancer cardiovascular disease neurod degenerate disease respiratory neurod degenerate disease respiratory neurod degenerate disease respiratory diseases and all these other diseases and all these other diseases and all these other non-accidental diseases that you know non-accidental diseases that you know non-accidental diseases that you know people come down with with people come down with with people come down with with age so this is very interesting but age so this is very interesting but age so this is very interesting but before I get into the potential before I get into the potential before I get into the potential mechanisms I want to point out that this mechanisms I want to point out that this mechanisms I want to point out that this study also measured a variety of study also measured a variety of study also measured a variety of different parameters that may affect the different parameters that may affect the different parameters that may affect the data so confounding factors they're data so confounding factors they're data so confounding factors they're called so they measured you know the called so they measured you know the called so they measured you know the physical activity of people their their physical activity of people their their physical activity of people their their percent body fat um they smoke if they percent body fat um they smoke if they percent body fat um they smoke if they smoked or drank a lot of alcohol their smoked or drank a lot of alcohol their smoked or drank a lot of alcohol their socioeconomic status so all all those socioeconomic status so all all those socioeconomic status so all all those things were considered when they when things were considered when they when things were considered when they when they were analyzing this data so this they were analyzing this data so this they were analyzing this data so this data really is reflective of sauna data really is reflective of sauna data really is reflective of sauna use but the the interesting thing is use but the the interesting thing is use but the the interesting thing is these men were 40% less likely to die of these men were 40% less likely to die of these men were 40% less likely to die of all these diseases why is that like what all these diseases why is that like what all these diseases why is that like what what is this sauna doing how is it what is this sauna doing how is it what is this sauna doing how is it affecting overall longevity so to affecting overall longevity so to affecting overall longevity so to understand that we're going to have to understand that we're going to have to understand that we're going to have to turn to some animal studies and look at turn to some animal studies and look at turn to some animal studies and look at other molecular mechanisms where we know other molecular mechanisms where we know other molecular mechanisms where we know that heat has shown to affect longevity

11:00that heat has shown to affect longevity that heat has shown to affect longevity chiefly among them are heat shock chiefly among them are heat shock chiefly among them are heat shock proteins so heat shock proteins as their proteins so heat shock proteins as their proteins so heat shock proteins as their name implies are activated um by heat uh name implies are activated um by heat uh name implies are activated um by heat uh they're often referred to as hsps and they're often referred to as hsps and they're often referred to as hsps and they play a very important role inside they play a very important role inside they play a very important role inside of cells they their their role is to of cells they their their role is to of cells they their their role is to make sure that proteins maintain their make sure that proteins maintain their make sure that proteins maintain their three-dimensional structure and that's three-dimensional structure and that's three-dimensional structure and that's really important because every protein really important because every protein really important because every protein inside your cell has a certain inside your cell has a certain inside your cell has a certain three-dimensional structure in space and three-dimensional structure in space and three-dimensional structure in space and that threedimensional structure is that threedimensional structure is that threedimensional structure is essential for that protein's normal essential for that protein's normal essential for that protein's normal function and if you disrupt that function and if you disrupt that function and if you disrupt that threedimensional structure the protein threedimensional structure the protein threedimensional structure the protein can't function optimally so for example can't function optimally so for example can't function optimally so for example all your metabolic enzymes are all your metabolic enzymes are all your metabolic enzymes are specialized proteins their specialized proteins their specialized proteins their threedimensional structures are threedimensional structures are threedimensional structures are disrupted they're not going to be disrupted they're not going to be disrupted they're not going to be working optimally but that's not the working optimally but that's not the working optimally but that's not the only thing that's important or the only only thing that's important or the only only thing that's important or the only reason why the threedimensional reason why the threedimensional reason why the threedimensional structure is important um the structure is important um the structure is important um the threedimensional structure protein is threedimensional structure protein is threedimensional structure protein is getting damaged all the time so just getting damaged all the time so just getting damaged all the time so just normal existence uh is damaging proteins normal existence uh is damaging proteins normal existence uh is damaging proteins in our body all the time every time we

12:00in our body all the time every time we in our body all the time every time we breathe in oxygen and we're eating food breathe in oxygen and we're eating food breathe in oxygen and we're eating food and our mitochondria are trying to and our mitochondria are trying to and our mitochondria are trying to couple those together to generate energy couple those together to generate energy couple those together to generate energy well that generation of energy is really well that generation of energy is really well that generation of energy is really damaging because it also makes reactive damaging because it also makes reactive damaging because it also makes reactive byproducts that damage the proteins byproducts that damage the proteins byproducts that damage the proteins inside of our cell and when they damage inside of our cell and when they damage inside of our cell and when they damage the proteins the proteins become the proteins the proteins become the proteins the proteins become misfolded they're not their misfolded they're not their misfolded they're not their threedimensional structure is screwed up threedimensional structure is screwed up threedimensional structure is screwed up and when they become misfolded this and when they become misfolded this and when they become misfolded this disrupts the protein halflife and what disrupts the protein halflife and what disrupts the protein halflife and what this ends up doing is that protein just this ends up doing is that protein just this ends up doing is that protein just kind of sits around inside of the cell kind of sits around inside of the cell kind of sits around inside of the cell longer than it's supposed to it's longer than it's supposed to it's longer than it's supposed to it's usually supposed to get you know be usually supposed to get you know be usually supposed to get you know be gotten rid of sooner and when it sits gotten rid of sooner and when it sits gotten rid of sooner and when it sits around inside of the cell it starts to around inside of the cell it starts to around inside of the cell it starts to aggregate with other proteins that have aggregate with other proteins that have aggregate with other proteins that have been misfolded so as we age we start to been misfolded so as we age we start to been misfolded so as we age we start to get these protein aggregates that are get these protein aggregates that are get these protein aggregates that are accumulate inside of our cells outside accumulate inside of our cells outside accumulate inside of our cells outside of our cells that happens in our brain of our cells that happens in our brain of our cells that happens in our brain amalo beta is probably one of the you amalo beta is probably one of the you amalo beta is probably one of the you know key uh protein aggregates that know key uh protein aggregates that know key uh protein aggregates that people are familiar with that play a rol people are familiar with that play a rol people are familiar with that play a rol that plays a role in um brain aging as that plays a role in um brain aging as that plays a role in um brain aging as well as Alzheimer's disease so these well as Alzheimer's disease so these well as Alzheimer's disease so these protein AG protein AG protein AG you know they disrupt all sorts of

13:00you know they disrupt all sorts of you know they disrupt all sorts of things and they're really really bad and things and they're really really bad and things and they're really really bad and they lead to neurod degenerative they lead to neurod degenerative they lead to neurod degenerative diseases also they play a role in diseases also they play a role in diseases also they play a role in cardiovascular disease so the role that cardiovascular disease so the role that cardiovascular disease so the role that hsps or heat shock proteins which are hsps or heat shock proteins which are hsps or heat shock proteins which are activated by heat um is really important activated by heat um is really important activated by heat um is really important because when you have that Protein because when you have that Protein because when you have that Protein that's damaged the heat shock proteins that's damaged the heat shock proteins that's damaged the heat shock proteins can repair that damage and they can make can repair that damage and they can make can repair that damage and they can make the protein fold back to its normal the protein fold back to its normal the protein fold back to its normal three-dimensional structure and this three-dimensional structure and this three-dimensional structure and this allows for you know the protein not to allows for you know the protein not to allows for you know the protein not to form aggregates um and that's why heat form aggregates um and that's why heat form aggregates um and that's why heat chog proteins have been shown in many chog proteins have been shown in many chog proteins have been shown in many many many different studies in animals many many different studies in animals many many different studies in animals um you know and in lower organisms to um you know and in lower organisms to um you know and in lower organisms to prevent Alzheimer's like diseases prevent Alzheimer's like diseases prevent Alzheimer's like diseases Parkinson's disease um and also Parkinson's disease um and also Parkinson's disease um and also cardiovascular disease so heat chock cardiovascular disease so heat chock cardiovascular disease so heat chock proteins are very proteins are very proteins are very important just sort of as a proof of important just sort of as a proof of important just sort of as a proof of principle here um there's been a couple principle here um there's been a couple principle here um there's been a couple of studies that have looked at fly fruit of studies that have looked at fly fruit of studies that have looked at fly fruit flies and worms um these are lower flies and worms um these are lower flies and worms um these are lower organisms that kind of like T was organisms that kind of like T was organisms that kind of like T was talking about the tardigrade they we

14:00talking about the tardigrade they we talking about the tardigrade they we these organisms actually share a lot of these organisms actually share a lot of these organisms actually share a lot of human DNA so dropa have 40 4% of these human DNA so dropa have 40 4% of these human DNA so dropa have 40 4% of these fruit fly um genes are found in humans fruit fly um genes are found in humans fruit fly um genes are found in humans which is quite a bit so if you take a which is quite a bit so if you take a which is quite a bit so if you take a fly and you expose it to one single fly and you expose it to one single fly and you expose it to one single exposure of heat for 70 minutes it exposure of heat for 70 minutes it exposure of heat for 70 minutes it extends your lifespan by extends your lifespan by extends your lifespan by 15% also that was shown to be dependent 15% also that was shown to be dependent 15% also that was shown to be dependent on heat Shu proteins because they have a on heat Shu proteins because they have a on heat Shu proteins because they have a version of heat Shu proteins um katog version of heat Shu proteins um katog version of heat Shu proteins um katog proteins have also been associated with proteins have also been associated with proteins have also been associated with human longevity so humans that have a human longevity so humans that have a human longevity so humans that have a variation in a gene that makes hog variation in a gene that makes hog variation in a gene that makes hog proteins uh live have exceptional proteins uh live have exceptional proteins uh live have exceptional longevity but there's actually another longevity but there's actually another longevity but there's actually another pathway that's activated by heat uh a pathway that's activated by heat uh a pathway that's activated by heat uh a longevity pathway and that's fox03 so longevity pathway and that's fox03 so longevity pathway and that's fox03 so foxo3 is a gene that is a master foxo3 is a gene that is a master foxo3 is a gene that is a master regulator of many other genes because it regulator of many other genes because it regulator of many other genes because it activates those genes and it deactivates activates those genes and it deactivates activates those genes and it deactivates those gen genes um many of the genes

15:00those gen genes um many of the genes those gen genes um many of the genes that it's regulating have to do with that it's regulating have to do with that it's regulating have to do with stress resistance have to do with being stress resistance have to do with being stress resistance have to do with being able to handle stress uh and what do I able to handle stress uh and what do I able to handle stress uh and what do I mean by stress I mean that same damage I mean by stress I mean that same damage I mean by stress I mean that same damage I was talking about so just you know the was talking about so just you know the was talking about so just you know the normal damage that we're being exposed normal damage that we're being exposed normal damage that we're being exposed to every day not even to mention the to every day not even to mention the to every day not even to mention the damage we're exposed to for from damage we're exposed to for from damage we're exposed to for from external factors like you know Benzene external factors like you know Benzene external factors like you know Benzene from air pollution and other carcinogens from air pollution and other carcinogens from air pollution and other carcinogens that we're exposed to that's also that we're exposed to that's also that we're exposed to that's also damaging um things in our body but that damaging um things in our body but that damaging um things in our body but that same Dam Dage that damages proteins same Dam Dage that damages proteins same Dam Dage that damages proteins damages our DNA and when it damages our damages our DNA and when it damages our damages our DNA and when it damages our DNA that can potentially lead to DNA that can potentially lead to DNA that can potentially lead to mutations that could lead to cancer well mutations that could lead to cancer well mutations that could lead to cancer well foxo 3 activates genes that are involved foxo 3 activates genes that are involved foxo 3 activates genes that are involved in DNA repair that repair that damage in DNA repair that repair that damage in DNA repair that repair that damage before it ever can form a mutation before it ever can form a mutation before it ever can form a mutation additionally foxo3 activates genes that additionally foxo3 activates genes that additionally foxo3 activates genes that are involved in cell death so if a cell are involved in cell death so if a cell are involved in cell death so if a cell does get a mutation that could does get a mutation that could does get a mutation that could potentially lead to cancer the cell will potentially lead to cancer the cell will potentially lead to cancer the cell will sacrifice itself and it will die so you sacrifice itself and it will die so you sacrifice itself and it will die so you know it's a it's a protective mechanism

16:00know it's a it's a protective mechanism know it's a it's a protective mechanism against cancer that same damage that against cancer that same damage that against cancer that same damage that damages proteins that damages DNA also damages proteins that damages DNA also damages proteins that damages DNA also damages cells and when the cell damages cells and when the cell damages cells and when the cell accumulates enough damage as we age it accumulates enough damage as we age it accumulates enough damage as we age it accumulates more and more damage that accumulates more and more damage that accumulates more and more damage that cell eventually becomes what's called cell eventually becomes what's called cell eventually becomes what's called senescent and ccent cells aren't cells senescent and ccent cells aren't cells senescent and ccent cells aren't cells that are they're not alive but they're that are they're not alive but they're that are they're not alive but they're not dead they're kind of just sitting not dead they're kind of just sitting not dead they're kind of just sitting around inside of a tissue or an organ around inside of a tissue or an organ around inside of a tissue or an organ and they're secreting these and they're secreting these and they're secreting these pro-inflammatory molecules and cyto pro-inflammatory molecules and cyto pro-inflammatory molecules and cyto kindes that are damaging other nearby kindes that are damaging other nearby kindes that are damaging other nearby cells accelerating the aging process and cells accelerating the aging process and cells accelerating the aging process and causing them to become ccent so it's causing them to become ccent so it's causing them to become ccent so it's really bad well foxo3 activates genes really bad well foxo3 activates genes really bad well foxo3 activates genes antioxidant genes that prevent that antioxidant genes that prevent that antioxidant genes that prevent that damage from ever hitting the cell they damage from ever hitting the cell they damage from ever hitting the cell they also foxo3 activates genes that if the also foxo3 activates genes that if the also foxo3 activates genes that if the cell does become senescent and is cell does become senescent and is cell does become senescent and is damaged genes that are involved in um damaged genes that are involved in um damaged genes that are involved in um autophagy and clearing away that autophagy and clearing away that autophagy and clearing away that damage but just to kind of highlight how damage but just to kind of highlight how damage but just to kind of highlight how important the uh toxy processes and

17:00important the uh toxy processes and important the uh toxy processes and clearing away ccent cells there was a clearing away ccent cells there was a clearing away ccent cells there was a recent study in mice mice also recent study in mice mice also recent study in mice mice also accumulate ccent cells as they age and accumulate ccent cells as they age and accumulate ccent cells as they age and they were given a chemical compound that they were given a chemical compound that they were given a chemical compound that anytime a ccent cell cropped up in one anytime a ccent cell cropped up in one anytime a ccent cell cropped up in one of their organs it got rid of that ccent of their organs it got rid of that ccent of their organs it got rid of that ccent cell and that extended the lifespan of cell and that extended the lifespan of cell and that extended the lifespan of the mice by 20% so they actually live the mice by 20% so they actually live the mice by 20% so they actually live 20% longer than their normal average 20% longer than their normal average 20% longer than their normal average lifespan so siness and cells are lifespan so siness and cells are lifespan so siness and cells are definitely accelerating the aging definitely accelerating the aging definitely accelerating the aging process and anything you can do to get process and anything you can do to get process and anything you can do to get rid of siness cell or prevent them uh is rid of siness cell or prevent them uh is rid of siness cell or prevent them uh is going to positively affect aging so going to positively affect aging so going to positively affect aging so foxo3 also activates genes that are foxo3 also activates genes that are foxo3 also activates genes that are involved in stem cell function uh stem involved in stem cell function uh stem involved in stem cell function uh stem cells are very important because they cells are very important because they cells are very important because they replace all the other cell types in our replace all the other cell types in our replace all the other cell types in our tissues for example they make more white tissues for example they make more white tissues for example they make more white blood cells we lose white blood cells as blood cells we lose white blood cells as blood cells we lose white blood cells as we age and we become more susceptible to we age and we become more susceptible to we age and we become more susceptible to infections and resory diseases as we get infections and resory diseases as we get infections and resory diseases as we get older um stem cells also make more stem older um stem cells also make more stem older um stem cells also make more stem cells which is good because we lose stem cells which is good because we lose stem cells which is good because we lose stem cells as we age as well we want to keep cells as we age as well we want to keep cells as we age as well we want to keep replenishing our organs we want to keep replenishing our organs we want to keep replenishing our organs we want to keep replenishing the cells in each of our replenishing the cells in each of our replenishing the cells in each of our organs um so that they keep maintaining

18:00organs um so that they keep maintaining organs um so that they keep maintaining the function of whatever they're the function of whatever they're the function of whatever they're supposed to do so foxo 3 activates those supposed to do so foxo 3 activates those supposed to do so foxo 3 activates those genes as well it's pretty it's pretty genes as well it's pretty it's pretty genes as well it's pretty it's pretty badass but if you're not convinced yet badass but if you're not convinced yet badass but if you're not convinced yet I'm going to show you one of uh some a I'm going to show you one of uh some a I'm going to show you one of uh some a study that's actually my early work um study that's actually my early work um study that's actually my early work um when I was a young scientist at the sulk when I was a young scientist at the sulk when I was a young scientist at the sulk Institute it's actually one of the first Institute it's actually one of the first Institute it's actually one of the first uh biology experiments I did and really uh biology experiments I did and really uh biology experiments I did and really got me hooked on biology so this worm got me hooked on biology so this worm got me hooked on biology so this worm here is um it's a sea elegant worm and here is um it's a sea elegant worm and here is um it's a sea elegant worm and it lives on average about 15 days of it lives on average about 15 days of it lives on average about 15 days of lifespan it has around uh it shares lifespan it has around uh it shares lifespan it has around uh it shares about you know 60% of its genes are about you know 60% of its genes are about you know 60% of its genes are found in humans um it has a version of found in humans um it has a version of found in humans um it has a version of the foxo3 gene so this worm has been the foxo3 gene so this worm has been the foxo3 gene so this worm has been genetically engineered to express human genetically engineered to express human genetically engineered to express human amalo beta 42 that toxic peptide that amalo beta 42 that toxic peptide that amalo beta 42 that toxic peptide that Aggregates and forms flax and brains of Aggregates and forms flax and brains of Aggregates and forms flax and brains of people as they age and plays a role in people as they age and plays a role in people as they age and plays a role in Alzheimer's disease it's been it's been Alzheimer's disease it's been it's been Alzheimer's disease it's been it's been engineered to express it in its muscle engineered to express it in its muscle engineered to express it in its muscle tissue lower muscle tissue so as it ages tissue lower muscle tissue so as it ages tissue lower muscle tissue so as it ages the amalo plaques aggregate in its the amalo plaques aggregate in its the amalo plaques aggregate in its muscle tissue and it can't move it muscle tissue and it can't move it muscle tissue and it can't move it becomes

19:00paralyzed so I guess if you watch this paralyzed so I guess if you watch this video let's go back cuz it okay so you video let's go back cuz it okay so you video let's go back cuz it okay so you watch the video oops one second oops one second here I pressed something okay something okay so let's see if I can play this see it's so let's see if I can play this see it's so let's see if I can play this see it's not moving its lower body it's just not moving its lower body it's just not moving its lower body it's just moving its nose around that that worm moving its nose around that that worm moving its nose around that that worm right there is 12 days old so it's at right there is 12 days old so it's at right there is 12 days old so it's at the end of its lifespan so the next worm the end of its lifespan so the next worm the end of its lifespan so the next worm I'm going to show you uh is the same age I'm going to show you uh is the same age I'm going to show you uh is the same age as that worm it's also been genetically as that worm it's also been genetically as that worm it's also been genetically engineered to have amalo beta plaques engineered to have amalo beta plaques engineered to have amalo beta plaques and its muscle tissue to get paralyzed and its muscle tissue to get paralyzed and its muscle tissue to get paralyzed the only difference is is that it has the only difference is is that it has the only difference is is that it has also been genetically manipulated to also been genetically manipulated to also been genetically manipulated to have foxo3 Gene active all the have foxo3 Gene active all the have foxo3 Gene active all the time so you can see it moving around time so you can see it moving around time so you can see it moving around just fine same age as the other worm day just fine same age as the other worm day just fine same age as the other worm day 12 so the only difference was that foxo3 12 so the only difference was that foxo3 12 so the only difference was that foxo3 Gene prevented those Aggregates from you Gene prevented those Aggregates from you Gene prevented those Aggregates from you know accumulating in its muscle tissue know accumulating in its muscle tissue know accumulating in its muscle tissue and causing it to be become paralyzed so and causing it to be become paralyzed so and causing it to be become paralyzed so it aged much much better um than the

20:00it aged much much better um than the it aged much much better um than the other one and if you're not convinced other one and if you're not convinced other one and if you're not convinced with worm longevity then perhaps you'll with worm longevity then perhaps you'll with worm longevity then perhaps you'll be convinced with uh human longevity be convinced with uh human longevity be convinced with uh human longevity so the foxo3 ga the foxo 3 age has been so the foxo3 ga the foxo 3 age has been so the foxo3 ga the foxo 3 age has been associated with human longevity so we're associated with human longevity so we're associated with human longevity so we're we all have um different variations of we all have um different variations of we all have um different variations of the same genes so we have the same genes the same genes so we have the same genes the same genes so we have the same genes but different variations of these genes but different variations of these genes but different variations of these genes uh it's what give people you know blue uh it's what give people you know blue uh it's what give people you know blue eyes versus brown eyes well some people eyes versus brown eyes well some people eyes versus brown eyes well some people have a version of Oxo 3 a that makes it have a version of Oxo 3 a that makes it have a version of Oxo 3 a that makes it active all the time so it's you know active all the time so it's you know active all the time so it's you know it's always activating these antioxidant it's always activating these antioxidant it's always activating these antioxidant genes it's activating autophagy genes genes it's activating autophagy genes genes it's activating autophagy genes it's activating stem cell function genes it's activating stem cell function genes it's activating stem cell function genes it's act activating DNA repair genes so it's act activating DNA repair genes so it's act activating DNA repair genes so these genes are constantly being these genes are constantly being these genes are constantly being activated and so people that have that activated and so people that have that activated and so people that have that are able to deal with all sorts of are able to deal with all sorts of are able to deal with all sorts of damage so much better because they can damage so much better because they can damage so much better because they can just repair it constantly well those just repair it constantly well those just repair it constantly well those people are 2.7 times more likely to people are 2.7 times more likely to people are 2.7 times more likely to become a centenarian to live to be 100 become a centenarian to live to be 100 become a centenarian to live to be 100 which is pretty uh

21:00which is pretty uh which is pretty uh impressive so in summary when we're impressive so in summary when we're impressive so in summary when we're talking about the sauna and and talking about the sauna and and talking about the sauna and and Longevity the sauna sensitizes the brain Longevity the sauna sensitizes the brain Longevity the sauna sensitizes the brain to endorphin and uh it does that by to endorphin and uh it does that by to endorphin and uh it does that by increasing dorphin which makes you feel increasing dorphin which makes you feel increasing dorphin which makes you feel uncomfortable and uh as a consequence uncomfortable and uh as a consequence uncomfortable and uh as a consequence you feel better because you become you feel better because you become you feel better because you become sensitive to the feel-good Endorphin it sensitive to the feel-good Endorphin it sensitive to the feel-good Endorphin it improves cardiovascular function um it's improves cardiovascular function um it's improves cardiovascular function um it's been associated with lower all it's been been associated with lower all it's been been associated with lower all it's been associated with lower cardiovascular associated with lower cardiovascular associated with lower cardiovascular rate of mortality uh it improves uh rate of mortality uh it improves uh rate of mortality uh it improves uh cardiovascular function by lowering cardiovascular function by lowering cardiovascular function by lowering cardiovascular strain it also improves cardiovascular strain it also improves cardiovascular strain it also improves overall longevity possibly by many overall longevity possibly by many overall longevity possibly by many different mechanisms activating heat different mechanisms activating heat different mechanisms activating heat shock proteins which are important for M shock proteins which are important for M shock proteins which are important for M maintaining the proper three-dimensional maintaining the proper three-dimensional maintaining the proper three-dimensional structure of proteins inside of our structure of proteins inside of our structure of proteins inside of our cells and also by activating the boxo cells and also by activating the boxo cells and also by activating the boxo regene which is doing so much coolshit regene which is doing so much coolshit regene which is doing so much coolshit that's like really really good and that's like really really good and that's like really really good and really important for the way we age um really important for the way we age um really important for the way we age um one other thing that I want to mention one other thing that I want to mention one other thing that I want to mention that uh didn't get into it also that uh didn't get into it also that uh didn't get into it also increases growth hormone by like 2 to 3 increases growth hormone by like 2 to 3 increases growth hormone by like 2 to 3 fold sometimes in cases um if you if you

22:00fold sometimes in cases um if you if you fold sometimes in cases um if you if you do multiple sauna treatments it can do multiple sauna treatments it can do multiple sauna treatments it can increase growth hormone by up to 16 fold increase growth hormone by up to 16 fold increase growth hormone by up to 16 fold um growth hormone plays a very important um growth hormone plays a very important um growth hormone plays a very important role in many things but um improving role in many things but um improving role in many things but um improving repair of muscle damage is one thing repair of muscle damage is one thing repair of muscle damage is one thing that it's uh important that it's uh important that it's uh important for but I want to switch gears just for for but I want to switch gears just for for but I want to switch gears just for a minute here and talk a little bit a minute here and talk a little bit a minute here and talk a little bit about another type of stress or another about another type of stress or another about another type of stress or another type of hormetic stress and that is cold type of hormetic stress and that is cold type of hormetic stress and that is cold stress which um I I think you guys in stress which um I I think you guys in stress which um I I think you guys in Finland are also very accustomed to Finland are also very accustomed to Finland are also very accustomed to jumping in cold water as well there's jumping in cold water as well there's jumping in cold water as well there's many different modalities for cold many different modalities for cold many different modalities for cold stress jumping into a cold lake taking a stress jumping into a cold lake taking a stress jumping into a cold lake taking a cold shower jumping into an ice bath cold shower jumping into an ice bath cold shower jumping into an ice bath walking around in the cool air in Winter walking around in the cool air in Winter walking around in the cool air in Winter um going into a cryotherapy chamber um going into a cryotherapy chamber um going into a cryotherapy chamber these are all methods that can um cold these are all methods that can um cold these are all methods that can um cold stress our body and cold stress much stress our body and cold stress much stress our body and cold stress much like heat stress is a type of hormetic like heat stress is a type of hormetic like heat stress is a type of hormetic stress that activates all these genetic stress that activates all these genetic stress that activates all these genetic Pathways that help us deal with Pathways that help us deal with Pathways that help us deal with stress probably one of the most Rob stress probably one of the most Rob stress probably one of the most Rob uh responses to cold stress that I have

23:00uh responses to cold stress that I have uh responses to cold stress that I have seen in the seen in the seen in the literature um is the robust increase in literature um is the robust increase in literature um is the robust increase in norepinephrine in the locus culus region norepinephrine in the locus culus region norepinephrine in the locus culus region of the brain norepinephrine in the brain of the brain norepinephrine in the brain of the brain norepinephrine in the brain plays a very important role in focus and plays a very important role in focus and plays a very important role in focus and attention uh and vigilance also in mood attention uh and vigilance also in mood attention uh and vigilance also in mood so it makes you feel better so it makes you feel better so it makes you feel better norepinephrine is uh something that's norepinephrine is uh something that's norepinephrine is uh something that's actually pharmacologically targeted actually pharmacologically targeted actually pharmacologically targeted quite often so it's used to treat quite often so it's used to treat quite often so it's used to treat depression and also depression and also depression and also ADHD um but it can be released by Cold ADHD um but it can be released by Cold ADHD um but it can be released by Cold shock in the body um sorry that slide shock in the body um sorry that slide shock in the body um sorry that slide what kind of temperature temperatures what kind of temperature temperatures what kind of temperature temperatures are we talking about here well we're are we talking about here well we're are we talking about here well we're talking about uh people people that were talking about uh people people that were talking about uh people people that were walking around in 16° C air you know walking around in 16° C air you know walking around in 16° C air you know temperature for 6 hours increase their temperature for 6 hours increase their temperature for 6 hours increase their norepinephrine by norepinephrine by norepinephrine by 260% um you don't have to spend that 260% um you don't have to spend that 260% um you don't have to spend that much time in the cold to get a much time in the cold to get a much time in the cold to get a norepinephrine increase uh people people norepinephrine increase uh people people norepinephrine increase uh people people that submerged theirself in 4.4 de C

24:00that submerged theirself in 4.4 de C that submerged theirself in 4.4 de C water um for 20 seconds were able to water um for 20 seconds were able to water um for 20 seconds were able to increase their norrine by 200 to increase their norrine by 200 to increase their norrine by 200 to 300% so the colder the water the more 300% so the colder the water the more 300% so the colder the water the more robust the norepinephrine release uh but robust the norepinephrine release uh but robust the norepinephrine release uh but also duration as well so if you're if also duration as well so if you're if also duration as well so if you're if you're not if you're in less cooler you're not if you're in less cooler you're not if you're in less cooler water then you don't have to stay in as water then you don't have to stay in as water then you don't have to stay in as long for example U but these things have long for example U but these things have long for example U but these things have all been shown to be very robust in all been shown to be very robust in all been shown to be very robust in releasing releasing releasing norepinephrine something else very cool norepinephrine something else very cool norepinephrine something else very cool about norepinephrine you know in about norepinephrine you know in about norepinephrine you know in addition to being a neurot transmitter addition to being a neurot transmitter addition to being a neurot transmitter it actually acts as a hormone as well um it actually acts as a hormone as well um it actually acts as a hormone as well um and it we also release it in our body uh and it we also release it in our body uh and it we also release it in our body uh because it causes Vaso constriction and because it causes Vaso constriction and because it causes Vaso constriction and that's one of the mechanisms that we use that's one of the mechanisms that we use that's one of the mechanisms that we use to conserve heat when we're cold uh so to conserve heat when we're cold uh so to conserve heat when we're cold uh so another mechanism that we're that we use another mechanism that we're that we use another mechanism that we're that we use to generate heat is also related to to generate heat is also related to to generate heat is also related to norrine and that has to do with norrine and that has to do with norrine and that has to do with increasing mitochondrial biogenesis in increasing mitochondrial biogenesis in increasing mitochondrial biogenesis in your adapost tissue and in your muscle your adapost tissue and in your muscle your adapost tissue and in your muscle tissue so mitochondrial biogenesis means tissue so mitochondrial biogenesis means tissue so mitochondrial biogenesis means a new mitochondria so this is an a new mitochondria so this is an a new mitochondria so this is an electron micrograph that I took several

25:00electron micrograph that I took several electron micrograph that I took several years ago of a fiberblast cell which is years ago of a fiberblast cell which is years ago of a fiberblast cell which is not an atopos cell but I just wanted to not an atopos cell but I just wanted to not an atopos cell but I just wanted to show you mitochondria um this oval here show you mitochondria um this oval here show you mitochondria um this oval here in the center is the cell nucleus and in the center is the cell nucleus and in the center is the cell nucleus and all these like beanik structures around all these like beanik structures around all these like beanik structures around it are mitochondria and those it are mitochondria and those it are mitochondria and those mitochondria are the energy producing mitochondria are the energy producing mitochondria are the energy producing units inside of our cells that they're units inside of our cells that they're units inside of our cells that they're what makes energy in our cells well what makes energy in our cells well what makes energy in our cells well these these mitochondria are the these these mitochondria are the these these mitochondria are the mitochondrial biogenesis occurs with mitochondrial biogenesis occurs with mitochondrial biogenesis occurs with cold exposure you can think about it it cold exposure you can think about it it cold exposure you can think about it it makes perfect sense because because as makes perfect sense because because as makes perfect sense because because as you generate energy as a byproduct you you generate energy as a byproduct you you generate energy as a byproduct you generate heat and so this is a adaptive generate heat and so this is a adaptive generate heat and so this is a adaptive mechanism that occurs to help you warm mechanism that occurs to help you warm mechanism that occurs to help you warm up when you're cold so this up when you're cold so this up when you're cold so this mitochondrial biogenesis that happens in mitochondrial biogenesis that happens in mitochondrial biogenesis that happens in the anose tissue is often referred to uh the anose tissue is often referred to uh the anose tissue is often referred to uh as Browning of fat and the reason for as Browning of fat and the reason for as Browning of fat and the reason for that is because if you look here at the that is because if you look here at the that is because if you look here at the mitochondria this this is a black and mitochondria this this is a black and mitochondria this this is a black and white micrograph but the mitochondria white micrograph but the mitochondria white micrograph but the mitochondria are like darker in color so you can are like darker in color so you can are like darker in color so you can imagine when you have more of these in imagine when you have more of these in imagine when you have more of these in atopos tissue which is white it appears atopos tissue which is white it appears atopos tissue which is white it appears to look beige or brown so it's a little

26:00to look beige or brown so it's a little to look beige or brown so it's a little browny color um also as you have more browny color um also as you have more browny color um also as you have more mitochondria in your fat because fat is mitochondria in your fat because fat is mitochondria in your fat because fat is you know it's where you're storing the you know it's where you're storing the you know it's where you're storing the most energy uh you start to burn that most energy uh you start to burn that most energy uh you start to burn that fat because the mitochondria are trying fat because the mitochondria are trying fat because the mitochondria are trying really hard to make heat because they really hard to make heat because they really hard to make heat because they want you to not die they want you to see want you to not die they want you to see want you to not die they want you to see know to warm up uh you the the side know to warm up uh you the the side know to warm up uh you the the side effect is that you actually burn fat and effect is that you actually burn fat and effect is that you actually burn fat and so a lot of people like that as a you so a lot of people like that as a you so a lot of people like that as a you know potential mechanism to treat know potential mechanism to treat know potential mechanism to treat obesity obesity obesity this is all regulated by norepinephrine this is all regulated by norepinephrine this is all regulated by norepinephrine so that's very interesting because I so that's very interesting because I so that's very interesting because I just talked about norepinephrine and how just talked about norepinephrine and how just talked about norepinephrine and how it regulates mood Focus attention me it regulates mood Focus attention me it regulates mood Focus attention me makes you feel good um helps with makes you feel good um helps with makes you feel good um helps with anxiety but it also appears to regulate anxiety but it also appears to regulate anxiety but it also appears to regulate this process because if you block the in this process because if you block the in this process because if you block the in the brain's ability to respond to neurop the brain's ability to respond to neurop the brain's ability to respond to neurop nephrine then mitochondrial biogenesis nephrine then mitochondrial biogenesis nephrine then mitochondrial biogenesis does not occur upon cold exposure in does not occur upon cold exposure in does not occur upon cold exposure in adapost tissue so that nephrine is very adapost tissue so that nephrine is very adapost tissue so that nephrine is very important for that what kind of important for that what kind of important for that what kind of temperatures are we talking about for temperatures are we talking about for temperatures are we talking about for MIT conal biogenesis well those same

27:00MIT conal biogenesis well those same MIT conal biogenesis well those same humans that were walking around in 16° C humans that were walking around in 16° C humans that were walking around in 16° C weather for 6 hours that had a 260% weather for 6 hours that had a 260% weather for 6 hours that had a 260% increase in norepinephrine experienced a increase in norepinephrine experienced a increase in norepinephrine experienced a 37% increase in Browning of their atopus 37% increase in Browning of their atopus 37% increase in Browning of their atopus tissue so they're able to Brown their tissue so they're able to Brown their tissue so they're able to Brown their fat after walking around in 16° C fat after walking around in 16° C fat after walking around in 16° C weather coolish weather for 6 weather coolish weather for 6 weather coolish weather for 6 hours anop tissue is not the only tissue hours anop tissue is not the only tissue hours anop tissue is not the only tissue that mitochondrial biogenesis URS it that mitochondrial biogenesis URS it that mitochondrial biogenesis URS it also happens in muscle tissue and this also happens in muscle tissue and this also happens in muscle tissue and this is another electron micrograph I took is another electron micrograph I took is another electron micrograph I took it's a little closer up uh it's not it's a little closer up uh it's not it's a little closer up uh it's not muscle but you can see the mitochondria muscle but you can see the mitochondria muscle but you can see the mitochondria are they come in different shapes and are they come in different shapes and are they come in different shapes and sizes and uh the ones that are longer sizes and uh the ones that are longer sizes and uh the ones that are longer that's actually two mitochondria fusing that's actually two mitochondria fusing that's actually two mitochondria fusing together exchanging all their together exchanging all their together exchanging all their mitochondrial DNA and all their mitochondrial DNA and all their mitochondrial DNA and all their mitochondrial content and the ones that mitochondrial content and the ones that mitochondrial content and the ones that are like oval-shaped are ones that have are like oval-shaped are ones that have are like oval-shaped are ones that have actually broken apart after they've actually broken apart after they've actually broken apart after they've exchanged all their content it's really exchanged all their content it's really exchanged all their content it's really elegant how mitochondria can repair elegant how mitochondria can repair elegant how mitochondria can repair damage by doing this process but it's

28:00damage by doing this process but it's damage by doing this process but it's sort of a side tangent um the sort of a side tangent um the sort of a side tangent um the mitochondrial biogenesis also occurs in mitochondrial biogenesis also occurs in mitochondrial biogenesis also occurs in muscle tissue that is not regulated by muscle tissue that is not regulated by muscle tissue that is not regulated by norrine that's regulated by another norrine that's regulated by another norrine that's regulated by another pathway but it has been shown to be very pathway but it has been shown to be very pathway but it has been shown to be very robust it activates something called robust it activates something called robust it activates something called pgc1 Alpha and um what's interesting is pgc1 Alpha and um what's interesting is pgc1 Alpha and um what's interesting is that if you think about mitochondria that if you think about mitochondria that if you think about mitochondria they're what allow us to use oxygen for they're what allow us to use oxygen for they're what allow us to use oxygen for energy so if you're if you have more energy so if you're if you have more energy so if you're if you have more mitochondria in your muscle tissue then mitochondria in your muscle tissue then mitochondria in your muscle tissue then you're going to be able to more you're going to be able to more you're going to be able to more effectively use oxygen and this uh is effectively use oxygen and this uh is effectively use oxygen and this uh is why mitochondrial biogenesis and muscle why mitochondrial biogenesis and muscle why mitochondrial biogenesis and muscle tissue has been shown to improve arobic tissue has been shown to improve arobic tissue has been shown to improve arobic capacity uh which you know is uses capacity uh which you know is uses capacity uh which you know is uses oxygen uh so PE so men that actually oxygen uh so PE so men that actually oxygen uh so PE so men that actually submerge their legs in uh I think it was submerge their legs in uh I think it was submerge their legs in uh I think it was about 10° Cel water for uh 10 minutes about 10° Cel water for uh 10 minutes about 10° Cel water for uh 10 minutes they had experienced massive they had experienced massive they had experienced massive mitochondrial biogenesis and muscle mitochondrial biogenesis and muscle mitochondrial biogenesis and muscle tissue uh and it's also the cold tissue uh and it's also the cold tissue uh and it's also the cold exposure has also been shown to improve exposure has also been shown to improve exposure has also been shown to improve and very you know preliminary studies to and very you know preliminary studies to and very you know preliminary studies to improve endurance uh in some athletes

29:00improve endurance uh in some athletes improve endurance uh in some athletes including Runners and uh cyclists and including Runners and uh cyclists and including Runners and uh cyclists and tennis players so there's this you know tennis players so there's this you know tennis players so there's this you know the ongoing study looking at how cold the ongoing study looking at how cold the ongoing study looking at how cold exposure may actually enhance endurance exposure may actually enhance endurance exposure may actually enhance endurance uh performance because of this mitoch uh performance because of this mitoch uh performance because of this mitoch biogenesis among other things it also biogenesis among other things it also biogenesis among other things it also reduces inflammation and helps with reduces inflammation and helps with reduces inflammation and helps with recovery time so uh lots of interesting recovery time so uh lots of interesting recovery time so uh lots of interesting stuff we talked about today um we talked stuff we talked about today um we talked stuff we talked about today um we talked about how the sauna affects about how the sauna affects about how the sauna affects cardiovascular you know function how it cardiovascular you know function how it cardiovascular you know function how it affects overall longevity how it affects affects overall longevity how it affects affects overall longevity how it affects the brain how it sensitizes the brain to the brain how it sensitizes the brain to the brain how it sensitizes the brain to endorphins talked about how it activates endorphins talked about how it activates endorphins talked about how it activates foxo3 and how foxo3 is a really really foxo3 and how foxo3 is a really really foxo3 and how foxo3 is a really really important stress response genetic important stress response genetic important stress response genetic pathway that activates all these other pathway that activates all these other pathway that activates all these other amazing genes that help us deal with all amazing genes that help us deal with all amazing genes that help us deal with all the damage that we're constantly being the damage that we're constantly being the damage that we're constantly being exposed to and how it's involved in exposed to and how it's involved in exposed to and how it's involved in longevity we talked about you know cold longevity we talked about you know cold longevity we talked about you know cold exposure and how it's important for exposure and how it's important for exposure and how it's important for norepinephrine how norepinephrine helps norepinephrine how norepinephrine helps norepinephrine how norepinephrine helps you focus it helps you um feel good and you focus it helps you um feel good and you focus it helps you um feel good and also helps with anxiety as well and it

30:00also helps with anxiety as well and it also helps with anxiety as well and it causes the production of new causes the production of new causes the production of new mitochondria both in your adapost tisue mitochondria both in your adapost tisue mitochondria both in your adapost tisue and cold uh causes the production of and cold uh causes the production of and cold uh causes the production of your mitochondria in your muscle tissue your mitochondria in your muscle tissue your mitochondria in your muscle tissue and how that may play a role in and how that may play a role in and how that may play a role in endurance so lots of interesting science endurance so lots of interesting science endurance so lots of interesting science going on in this field but I what I going on in this field but I what I going on in this field but I what I think many of you actually may be asking think many of you actually may be asking think many of you actually may be asking yourself is what about going from the yourself is what about going from the yourself is what about going from the hot sauna into the cold water does you hot sauna into the cold water does you hot sauna into the cold water does you know going into the cold water after the know going into the cold water after the know going into the cold water after the hot sauna negate any of those effects hot sauna negate any of those effects hot sauna negate any of those effects and the shorter answer is I don't know and the shorter answer is I don't know and the shorter answer is I don't know there's not really any empirical there's not really any empirical there's not really any empirical evidence that I have seen that suggest evidence that I have seen that suggest evidence that I have seen that suggest anything because no one's really looking anything because no one's really looking anything because no one's really looking at that but I do know that going from a at that but I do know that going from a at that but I do know that going from a hot sauna into the cold water causes hot sauna into the cold water causes hot sauna into the cold water causes Nora epinephrine to be increased even Nora epinephrine to be increased even Nora epinephrine to be increased even more than either alone uh so that's good more than either alone uh so that's good more than either alone uh so that's good it it implies there may be some it it implies there may be some it it implies there may be some synergistic effect and I also know that synergistic effect and I also know that synergistic effect and I also know that cold shocking the body with cold water cold shocking the body with cold water cold shocking the body with cold water whatever modality or using um also whatever modality or using um also whatever modality or using um also activates heat shock proteins not as

31:00activates heat shock proteins not as activates heat shock proteins not as robustly as heat does but the fact that robustly as heat does but the fact that robustly as heat does but the fact that it activates the same genetic pathway it activates the same genetic pathway it activates the same genetic pathway that heat does uh I think is good that heat does uh I think is good that heat does uh I think is good because I it gives us hope that maybe because I it gives us hope that maybe because I it gives us hope that maybe these two things in combination are these two things in combination are these two things in combination are synergistically acting together and are synergistically acting together and are synergistically acting together and are improving overall longev longevity improving overall longev longevity improving overall longev longevity through similar uh mechanisms but I know through similar uh mechanisms but I know through similar uh mechanisms but I know personally from doing it it also just personally from doing it it also just personally from doing it it also just makes you feel really really good and I makes you feel really really good and I makes you feel really really good and I think that accounts for something think that accounts for something think that accounts for something so with that I will leave you with the so with that I will leave you with the so with that I will leave you with the slide of me on my sunny California beach slide of me on my sunny California beach slide of me on my sunny California beach um and uh DET taunt you and say thank you so I guess I can take some you so I guess I can take some questions yes when combining SAA with questions yes when combining SAA with questions yes when combining SAA with exercise you have a for

32:00exercise you have a for exercise you have a for IDE the IDE the IDE the microphone I will repeat the question microphone I will repeat the question microphone I will repeat the question but we'll wait for the but we'll wait for the but we'll wait for the [Music] microphone would microphone would youc it's not on the mic's not on [Music] [Music] so the question I think is when so the question I think is when so the question I think is when combining sauna with exercise is there a combining sauna with exercise is there a combining sauna with exercise is there a certain protocol that before after certain protocol that before after certain protocol that before after before after okay so the question is if before after okay so the question is if before after okay so the question is if you are doing exercise you know I guess you are doing exercise you know I guess you are doing exercise you know I guess aerobic or strength training I'm not aerobic or strength training I'm not aerobic or strength training I'm not sure what type of exercise and you're sure what type of exercise and you're sure what type of exercise and you're doing the sauna like is it better to do doing the sauna like is it better to do doing the sauna like is it better to do the sauna before you do the exercise or the sauna before you do the exercise or the sauna before you do the exercise or it better to do the sauna after exercise it better to do the sauna after exercise it better to do the sauna after exercise and if you're asking me if there's and if you're asking me if there's and if you're asking me if there's empirical evidence showing either uh no empirical evidence showing either uh no empirical evidence showing either uh no I haven't seen any that's showing but I haven't seen any that's showing but I haven't seen any that's showing but from personal experience I prefer to do from personal experience I prefer to do from personal experience I prefer to do the sauna after exercise uh because one

33:00the sauna after exercise uh because one the sauna after exercise uh because one the sauna is also exhausting so I try to the sauna is also exhausting so I try to the sauna is also exhausting so I try to do the sauna before I workout my workout do the sauna before I workout my workout do the sauna before I workout my workout won't be as good um and also I think won't be as good um and also I think won't be as good um and also I think that you know after the workout I like that you know after the workout I like that you know after the workout I like doing it because it's increasing the doing it because it's increasing the doing it because it's increasing the growth hormone and igf1 and so these growth hormone and igf1 and so these growth hormone and igf1 and so these things are you know right after you're things are you know right after you're things are you know right after you're working out it's it's helping repair working out it's it's helping repair working out it's it's helping repair that some of that damage that's been that some of that damage that's been that some of that damage that's been done from the workout too so but I don't done from the workout too so but I don't done from the workout too so but I don't there's no empirical evidence to say there's no empirical evidence to say there's no empirical evidence to say what's the best pro call call yes what are your opinions [Music] about so the question I think is uh what about so the question I think is uh what about so the question I think is uh what are what are my thoughts on doing cold are what are my thoughts on doing cold are what are my thoughts on doing cold after so the question is what are my after so the question is what are my after so the question is what are my thoughts on doing the uh cold shocking thoughts on doing the uh cold shocking thoughts on doing the uh cold shocking the body so going into a cold bath or the body so going into a cold bath or the body so going into a cold bath or ice bath after doing um aerobic exercise

34:00ice bath after doing um aerobic exercise ice bath after doing um aerobic exercise versus strength training exercise where versus strength training exercise where versus strength training exercise where you're lifting weights um and it's a you're lifting weights um and it's a you're lifting weights um and it's a really good question because there's really good question because there's really good question because there's been a lot of diff differences and been a lot of diff differences and been a lot of diff differences and conflicting evidence in the scientific conflicting evidence in the scientific conflicting evidence in the scientific literature showing that doing cold water literature showing that doing cold water literature showing that doing cold water immersion for example um immediately immersion for example um immediately immersion for example um immediately after endurance exercise appears to after endurance exercise appears to after endurance exercise appears to improve the endurance exercise and and improve the endurance exercise and and improve the endurance exercise and and that's partly because one mitochondrial that's partly because one mitochondrial that's partly because one mitochondrial biogenesis is immediately occurring in biogenesis is immediately occurring in biogenesis is immediately occurring in muscle tissue so you're improving muscle tissue so you're improving muscle tissue so you're improving aerobic capacity so if you're if you're aerobic capacity so if you're if you're aerobic capacity so if you're if you're doing that and then you immediately doing that and then you immediately doing that and then you immediately engage endurance exercise again you know engage endurance exercise again you know engage endurance exercise again you know Studies have shown there's some Studies have shown there's some Studies have shown there's some endurance enhancement endurance enhancement endurance enhancement um also it reduces inflammation and so um also it reduces inflammation and so um also it reduces inflammation and so when you're doing endurance type of when you're doing endurance type of when you're doing endurance type of training that also can help if you training that also can help if you training that also can help if you reduce your inflammation that can reduce your inflammation that can reduce your inflammation that can improve your performance as well however improve your performance as well however improve your performance as well however when you're doing strength training if when you're doing strength training if when you're doing strength training if you're lifting weights um something that you're lifting weights um something that you're lifting weights um something that you're wanting to cause muscle you're wanting to cause muscle you're wanting to cause muscle hypertrophy then it's been shown doing hypertrophy then it's been shown doing hypertrophy then it's been shown doing cold water immersion in immediately cold water immersion in immediately cold water immersion in immediately after that um is not good because

35:00after that um is not good because after that um is not good because immediately after strength training immediately after strength training immediately after strength training there's inflammation that's that occurs there's inflammation that's that occurs there's inflammation that's that occurs and that inflammation is very important and that inflammation is very important and that inflammation is very important to as a hormetic response to activate to as a hormetic response to activate to as a hormetic response to activate all these anti-inflammatory Pathways and all these anti-inflammatory Pathways and all these anti-inflammatory Pathways and also um it's important to um activate also um it's important to um activate also um it's important to um activate some immune cells that play a role in some immune cells that play a role in some immune cells that play a role in producing igf-1 and muscle tissue which producing igf-1 and muscle tissue which producing igf-1 and muscle tissue which helps you you know make your mus grow helps you you know make your mus grow helps you you know make your mus grow basically it helps you with hypertrophy basically it helps you with hypertrophy basically it helps you with hypertrophy so um doing cold water immersion within so um doing cold water immersion within so um doing cold water immersion within an hour after strength training is um an hour after strength training is um an hour after strength training is um has been shown to be deleterious on has been shown to be deleterious on has been shown to be deleterious on muscle hypertrophy do we not have a functional hypertrophy do we not have a functional mic mic mic okay so I'll try has there ever been okay so I'll try has there ever been okay so I'll try has there ever been done any kind of uh research on how done any kind of uh research on how done any kind of uh research on how different kind of breathing techniques different kind of breathing techniques different kind of breathing techniques and sound could change uh the hormonal and sound could change uh the hormonal and sound could change uh the hormonal level or the

36:00Brea so the question is is there any Brea so the question is is there any difference in how a person breathes difference in how a person breathes difference in how a person breathes they're breathing you know the the way they're breathing you know the the way they're breathing you know the the way they're breathing in the SAA and if that they're breathing in the SAA and if that they're breathing in the SAA and if that affects some of the hormone production affects some of the hormone production affects some of the hormone production if that affects some of these other you if that affects some of these other you if that affects some of these other you know neurotransmitter and and things know neurotransmitter and and things know neurotransmitter and and things that are being activated by breathing so that are being activated by breathing so that are being activated by breathing so uh the answer is I haven't seen any uh the answer is I haven't seen any uh the answer is I haven't seen any studies doing that sort of breathing in studies doing that sort of breathing in studies doing that sort of breathing in the sauna to you know actually you know the sauna to you know actually you know the sauna to you know actually you know affect affect that but you know you affect affect that but you know you affect affect that but you know you changing doing hyperventilation and changing doing hyperventilation and changing doing hyperventilation and things that can cause a slight hypoxia things that can cause a slight hypoxia things that can cause a slight hypoxia have been shown to affect epinephrine have been shown to affect epinephrine have been shown to affect epinephrine release also norepinephrine so release also norepinephrine so release also norepinephrine so independent of the SAA they are also independent of the SAA they are also independent of the SAA they are also affecting neurotransmitters and also affecting neurotransmitters and also affecting neurotransmitters and also hormones doing it in the sauna I'm I'm hormones doing it in the sauna I'm I'm hormones doing it in the sauna I'm I'm not sure um I was thinking because the not sure um I was thinking because the not sure um I was thinking because the air is so different right the air is air is so different right the air is air is so different right the air is different back the mic phone is working different back the mic phone is working different back the mic phone is working now okay we can have question in the now okay we can have question in the now okay we can have question in the back now the microphone is working I'm back now the microphone is working I'm back now the microphone is working I'm told yes hello yes hello thank you

37:00told yes hello yes hello thank you told yes hello yes hello thank you foration foration foration I'm what is the cas that a person I'm what is the cas that a person I'm what is the cas that a person is has like and he intolerance like in is has like and he intolerance like in is has like and he intolerance like in the case of of that in the of [Music] um I I heard some of the question I um I I heard some of the question I um I I heard some of the question I think that you're asking in the case of think that you're asking in the case of think that you're asking in the case of fibromyalgia if there's any evidence fibromyalgia if there's any evidence fibromyalgia if there's any evidence int most often there is and in so I int most often there is and in so I int most often there is and in so I would like ask would like ask would like ask [Music] do aled in the cas of and do aled in the cas of and so I don't know about any uh genetic

38:00so I don't know about any uh genetic so I don't know about any uh genetic polymorphisms or Snips that play a role polymorphisms or Snips that play a role polymorphisms or Snips that play a role in fibromyalgia specifically I'm sure in fibromyalgia specifically I'm sure in fibromyalgia specifically I'm sure there probably are some genetic there probably are some genetic there probably are some genetic polymorphisms that do uh but I do know polymorphisms that do uh but I do know polymorphisms that do uh but I do know that both the sauna and cold exposure that both the sauna and cold exposure that both the sauna and cold exposure have been shown to improve and and these have been shown to improve and and these have been shown to improve and and these studies are not very well done I mean studies are not very well done I mean studies are not very well done I mean there's no control group but they people there's no control group but they people there's no control group but they people subjectively have felt better their F subjectively have felt better their F subjectively have felt better their F fibromyalgia has improved after using um fibromyalgia has improved after using um fibromyalgia has improved after using um of coer because it of coer because it of coer because it is and it's linked is and it's linked is and it's linked to this cold intolerance do you know to this cold intolerance do you know to this cold intolerance do you know anything about the metabolism of copper in I'm sorry I don't know anything about in I'm sorry I don't know anything about the copper thank you can't yes hello hi um is there you can't yes hello hi um is there anything you need need to watch out for anything you need need to watch out for anything you need need to watch out for when you have a certain heart disease or

39:00when you have a certain heart disease or when you have a certain heart disease or a weak heart if you go from uh very H to a weak heart if you go from uh very H to a weak heart if you go from uh very H to very cold um is it all healthy or do you very cold um is it all healthy or do you very cold um is it all healthy or do you have to watch out for some stuff thank have to watch out for some stuff thank have to watch out for some stuff thank you yeah so that's a a great question is you yeah so that's a a great question is you yeah so that's a a great question is you know is there any health risk you know is there any health risk you know is there any health risk involved in going from the hot to the involved in going from the hot to the involved in going from the hot to the cold uh and this is something that I've cold uh and this is something that I've cold uh and this is something that I've been very interested in as well you know been very interested in as well you know been very interested in as well you know if you think about it you're you're if you think about it you're you're if you think about it you're you're causing baso dilation and you're causing baso dilation and you're causing baso dilation and you're increasing blood flow when you're in the increasing blood flow when you're in the increasing blood flow when you're in the sauna and then when you go into the cold sauna and then when you go into the cold sauna and then when you go into the cold you're doing the exact opposite you're you're doing the exact opposite you're you're doing the exact opposite you're actually causing Vaso constriction um actually causing Vaso constriction um actually causing Vaso constriction um and uh so and uh so and uh so it's the I've looked in the literature it's the I've looked in the literature it's the I've looked in the literature and I I found a few studies that were and I I found a few studies that were and I I found a few studies that were published showing that people that had published showing that people that had published showing that people that had pre-existing heart conditions um pre-existing heart conditions um pre-existing heart conditions um particularly ones that are involved with particularly ones that are involved with particularly ones that are involved with plaque production uh and the arteries plaque production uh and the arteries plaque production uh and the arteries like arterial sclerosis like arterial sclerosis like arterial sclerosis aerosis um these these conditions May aerosis um these these conditions May aerosis um these these conditions May there may be a risk according to a few there may be a risk according to a few there may be a risk according to a few studies with going from the hot to the

40:00studies with going from the hot to the studies with going from the hot to the cold um but it's it's it's really cold um but it's it's it's really cold um but it's it's it's really there's not a lot of research on that there's not a lot of research on that there's not a lot of research on that and it's something I'm very interested and it's something I'm very interested and it's something I'm very interested in and I'm actually going to be talking in and I'm actually going to be talking in and I'm actually going to be talking to the researcher that did the sauna to the researcher that did the sauna to the researcher that did the sauna study here in Finland in a couple of study here in Finland in a couple of study here in Finland in a couple of days and so he's someone I'm hoping to days and so he's someone I'm hoping to days and so he's someone I'm hoping to get some answers from and also ask him get some answers from and also ask him get some answers from and also ask him if he can look you know future studies if he can look you know future studies if he can look you know future studies he can look at that because I think it's he can look at that because I think it's he can look at that because I think it's a very important question that needs to a very important question that needs to a very important question that needs to be answered we need to understand um the be answered we need to understand um the be answered we need to understand um the health risk potential health risk of health risk potential health risk of health risk potential health risk of going from hot to going from hot to going from hot to cold cool how the beend for Dr an cold cool how the beend for Dr an cold cool how the beend for Dr an Patrick thank you thank you so much

Use of Sauna and Cold to Increase Net Resilience Mitochondrial Biogenesis Mood a