Vlog 20 Becoming a Super Human From Cold Showers to Ice Baths A Journey Through
00:00we are back video number 20. so if you we are back video number 20. so if you haven't seen every single video before haven't seen every single video before haven't seen every single video before you definitely should go and start from you definitely should go and start from you definitely should go and start from video one two three four five and work video one two three four five and work video one two three four five and work your way up uh last time we talked about your way up uh last time we talked about your way up uh last time we talked about uh red light therapy and things like uh red light therapy and things like uh red light therapy and things like that and we're gonna transition into that and we're gonna transition into that and we're gonna transition into cold exposure cold exposure cold exposure so what is called exposure and uh what so what is called exposure and uh what so what is called exposure and uh what has made it so popular lately because we has made it so popular lately because we has made it so popular lately because we see more and more people buy an ice bath see more and more people buy an ice bath see more and more people buy an ice bath uh doing cold showers and so on and so uh doing cold showers and so on and so uh doing cold showers and so on and so forth what is the reasoning for that and forth what is the reasoning for that and forth what is the reasoning for that and where did it even come from I mean like where did it even come from I mean like where did it even come from I mean like and just dissecting everything after and just dissecting everything after and just dissecting everything after that that that yeah so as far as yeah so as far as yeah so as far as um where did it come from how did it get um where did it come from how did it get um where did it come from how did it get popular I mean this isn't like I don't popular I mean this isn't like I don't popular I mean this isn't like I don't really know why it's so popular right at really know why it's so popular right at really know why it's so popular right at the moment other than
01:00the moment other than the moment other than people seen benefits from it right hey people seen benefits from it right hey people seen benefits from it right hey if you're getting benefits from it and if you're getting benefits from it and if you're getting benefits from it and you go tell your friend they're gonna you go tell your friend they're gonna you go tell your friend they're gonna try it so try it so try it so the fact that it's so popular uh the fact that it's so popular uh the fact that it's so popular uh probably actually gives it credit other probably actually gives it credit other probably actually gives it credit other than uh more than than most people would than uh more than than most people would than uh more than than most people would think as far as like hey this is think as far as like hey this is think as far as like hey this is actually pretty effective at some of the actually pretty effective at some of the actually pretty effective at some of the things that it does things that it does things that it does um and then somebody who's done it for a um and then somebody who's done it for a um and then somebody who's done it for a long time man people just aren't really long time man people just aren't really long time man people just aren't really giving them Credit Now is Wim Hof right giving them Credit Now is Wim Hof right giving them Credit Now is Wim Hof right the Iceman the Iceman the Iceman um and he's actually um and he's actually um and he's actually published the actual experiments that he published the actual experiments that he published the actual experiments that he went through and demonstrated went through and demonstrated went through and demonstrated physiological changes with cold exposure physiological changes with cold exposure physiological changes with cold exposure so this isn't really made up there's so this isn't really made up there's so this isn't really made up there's actual hard evidence done by him actual hard evidence done by him actual hard evidence done by him specifically on him so the the benefits specifically on him so the the benefits specifically on him so the the benefits range really wide they range from range really wide they range from range really wide they range from improving improving improving um um um all kinds of biological process and all
02:00all kinds of biological process and all all kinds of biological process and all kinds of mental processes directly with kinds of mental processes directly with kinds of mental processes directly with neurotransmitters like dopamine neurotransmitters like dopamine neurotransmitters like dopamine adrenaline nor adrenaline and things of adrenaline nor adrenaline and things of adrenaline nor adrenaline and things of that nature now the the reason why it that nature now the the reason why it that nature now the the reason why it works that is something that he really works that is something that he really works that is something that he really hasn't touched on but we'll touch on it hasn't touched on but we'll touch on it hasn't touched on but we'll touch on it a little bit here and that's that's the a little bit here and that's that's the a little bit here and that's that's the following following following um the previous episode had to do with um the previous episode had to do with um the previous episode had to do with like red light therapy and how you want like red light therapy and how you want like red light therapy and how you want to supplement it when you're not getting to supplement it when you're not getting to supplement it when you're not getting a lot of sunlight or you know you work a lot of sunlight or you know you work a lot of sunlight or you know you work off hours or you just live in a place on off hours or you just live in a place on off hours or you just live in a place on the planet where sunlight is lacking in the planet where sunlight is lacking in the planet where sunlight is lacking in the winter time and stuff like that you the winter time and stuff like that you the winter time and stuff like that you can supplement it with some red light can supplement it with some red light can supplement it with some red light therapy but in all of the previous therapy but in all of the previous therapy but in all of the previous videos we've always harped on hey you videos we've always harped on hey you videos we've always harped on hey you just need to get outside and that is just need to get outside and that is just need to get outside and that is also relevant to cold exposure because also relevant to cold exposure because also relevant to cold exposure because of this kind of fact of this kind of fact of this kind of fact um some people might not call it a fact um some people might not call it a fact um some people might not call it a fact but it's Evolution right hey uh there but it's Evolution right hey uh there but it's Evolution right hey uh there are certain things that we've evolved
03:00are certain things that we've evolved are certain things that we've evolved from everybody kind of understands that from everybody kind of understands that from everybody kind of understands that there used to be dinosaurs and stuff there used to be dinosaurs and stuff there used to be dinosaurs and stuff like that and something killed them like that and something killed them like that and something killed them right most people scientists agree that right most people scientists agree that right most people scientists agree that it was an asteroid that hit the planet it was an asteroid that hit the planet it was an asteroid that hit the planet and you know kicked up a bunch of and you know kicked up a bunch of and you know kicked up a bunch of um how would I say uh clouds basically um how would I say uh clouds basically um how would I say uh clouds basically think of it like a big nuclear bomb or think of it like a big nuclear bomb or think of it like a big nuclear bomb or several of them going off all at once several of them going off all at once several of them going off all at once and it made it so that the sunlight uh and it made it so that the sunlight uh and it made it so that the sunlight uh went away or got severely diminished so went away or got severely diminished so went away or got severely diminished so think of it like Perpetual winter uh on think of it like Perpetual winter uh on think of it like Perpetual winter uh on the planet what does that mean it means the planet what does that mean it means the planet what does that mean it means that plants died off it means that a lot that plants died off it means that a lot that plants died off it means that a lot of things died off that depended heavily of things died off that depended heavily of things died off that depended heavily on sunlight everything that survived on sunlight everything that survived on sunlight everything that survived from that point forward from that point forward from that point forward had two things in common they had a lot had two things in common they had a lot had two things in common they had a lot of mitochondrial density so that's of mitochondrial density so that's of mitochondrial density so that's mammals mammals mammals and theropod dinosaurs which are now and theropod dinosaurs which are now and theropod dinosaurs which are now Birds okay birds and mammals have the Birds okay birds and mammals have the Birds okay birds and mammals have the most mitochondrial density of all atoms
04:00most mitochondrial density of all atoms most mitochondrial density of all atoms and the thing that gives them that and the thing that gives them that and the thing that gives them that Advantage is Advantage is Advantage is your body developed and and I don't mean your body developed and and I don't mean your body developed and and I don't mean like human bodies I just mean like like human bodies I just mean like like human bodies I just mean like biological bodies develop the ability to biological bodies develop the ability to biological bodies develop the ability to function without something like with function without something like with function without something like with very poor light conditions so everybody very poor light conditions so everybody very poor light conditions so everybody understands that understands that understands that circadian rhythm it's a big buzzword circadian rhythm it's a big buzzword circadian rhythm it's a big buzzword popular word we've even said it here popular word we've even said it here popular word we've even said it here right is the thing that coordinates all right is the thing that coordinates all right is the thing that coordinates all biological processes and the main biological processes and the main biological processes and the main driving Factor under normal driving Factor under normal driving Factor under normal circumstances is sunlight but when circumstances is sunlight but when circumstances is sunlight but when sunlight is lacking if you induce enough sunlight is lacking if you induce enough sunlight is lacking if you induce enough cold exposure through your cold cold exposure through your cold cold exposure through your cold receptors on your skin your central receptors on your skin your central receptors on your skin your central climastic nucleus climastic nucleus climastic nucleus um which is the main circadian clock of um which is the main circadian clock of um which is the main circadian clock of the whole body the whole body the whole body switches it switches and makes light switches it switches and makes light switches it switches and makes light less dominant for biological processes less dominant for biological processes less dominant for biological processes and induces cold as the main driver okay
05:00and induces cold as the main driver okay and induces cold as the main driver okay and the reason why it does that is and the reason why it does that is and the reason why it does that is because because because everybody that's been like everybody that's been like everybody that's been like well it might not even be people on this well it might not even be people on this well it might not even be people on this uh in this uh particular demographic but uh in this uh particular demographic but uh in this uh particular demographic but anybody who has worked outside knows anybody who has worked outside knows anybody who has worked outside knows this so people that work in construction this so people that work in construction this so people that work in construction fishermen uh oil field workers people fishermen uh oil field workers people fishermen uh oil field workers people that work outside dominantly know these that work outside dominantly know these that work outside dominantly know these two things it's the coldest right before two things it's the coldest right before two things it's the coldest right before sunrise sunrise sunrise and it's the coldest right before Sunset and it's the coldest right before Sunset and it's the coldest right before Sunset okay that was picked up by your biology okay that was picked up by your biology okay that was picked up by your biology millions of years ago so if it has a millions of years ago so if it has a millions of years ago so if it has a hard time telling when sunrise and hard time telling when sunrise and hard time telling when sunrise and sunset happens it goes okay we're gonna sunset happens it goes okay we're gonna sunset happens it goes okay we're gonna bypass that and we're gonna make the bypass that and we're gonna make the bypass that and we're gonna make the switch to Coal because we know that even switch to Coal because we know that even switch to Coal because we know that even it though we can't see the sun we know it though we can't see the sun we know it though we can't see the sun we know that the temperature gets the coldest that the temperature gets the coldest that the temperature gets the coldest when the sun comes up and the when the sun comes up and the when the sun comes up and the temperature gets the coldest when the temperature gets the coldest when the temperature gets the coldest when the Sun goes down so now it starts to tie Sun goes down so now it starts to tie Sun goes down so now it starts to tie your biological processes your circadian
06:00your biological processes your circadian your biological processes your circadian rhythm too cold hey when your body rhythm too cold hey when your body rhythm too cold hey when your body senses extra cold it knows that either senses extra cold it knows that either senses extra cold it knows that either the sun rose or the sun's sec and it the sun rose or the sun's sec and it the sun rose or the sun's sec and it sets timers it goes hey if I get you sets timers it goes hey if I get you sets timers it goes hey if I get you cold in the morning cold in the morning cold in the morning or I experience cold in the morning and or I experience cold in the morning and or I experience cold in the morning and then a certain amount of time goes by then a certain amount of time goes by then a certain amount of time goes by and I experience another cold snap it and I experience another cold snap it and I experience another cold snap it starts to entrain your biological starts to entrain your biological starts to entrain your biological processes to be in a rhythm with that processes to be in a rhythm with that processes to be in a rhythm with that because the crucial part is just being because the crucial part is just being because the crucial part is just being in a rhythm hey certain processes happen in a rhythm hey certain processes happen in a rhythm hey certain processes happen in coordination with others nothing ever in coordination with others nothing ever in coordination with others nothing ever happens by itself that is the key factor happens by itself that is the key factor happens by itself that is the key factor that's the key component of any that's the key component of any that's the key component of any circadian rhythm and your body has circadian rhythm and your body has circadian rhythm and your body has historically used light but it can also historically used light but it can also historically used light but it can also use cold and that's the key to how cold use cold and that's the key to how cold use cold and that's the key to how cold exposure starts to benefit exposure starts to benefit exposure starts to benefit um do you have any like questions that um do you have any like questions that um do you have any like questions that come up so how's the cold exposure come up so how's the cold exposure come up so how's the cold exposure actually actually actually affect your physiology so let's say uh
07:00affect your physiology so let's say uh affect your physiology so let's say uh you wake up in the morning and have a you wake up in the morning and have a you wake up in the morning and have a cold shower will it have same effect as cold shower will it have same effect as cold shower will it have same effect as if you have cold shower at night um it won't but they will affect the um it won't but they will affect the same systems right so same systems right so same systems right so um we've talked a little bit about hey um we've talked a little bit about hey um we've talked a little bit about hey thyroid production when you use sunlight thyroid production when you use sunlight thyroid production when you use sunlight in the morning it changes that's the key in the morning it changes that's the key in the morning it changes that's the key driver that changes T4 into T3 it starts driver that changes T4 into T3 it starts driver that changes T4 into T3 it starts to set the switch well in the morning to set the switch well in the morning to set the switch well in the morning cold exposure even at let's say it's cold exposure even at let's say it's cold exposure even at let's say it's just dark outside because you live just dark outside because you live just dark outside because you live somewhere where it's winter but you go somewhere where it's winter but you go somewhere where it's winter but you go outside first thing in the morning or outside first thing in the morning or outside first thing in the morning or you take a cold shower that is going to you take a cold shower that is going to you take a cold shower that is going to be uh a noradrenaline response that then be uh a noradrenaline response that then be uh a noradrenaline response that then turns into adrenaline that then can turns into adrenaline that then can turns into adrenaline that then can spill over into dopamine and then spill over into dopamine and then spill over into dopamine and then backwards back and forth they kind of backwards back and forth they kind of backwards back and forth they kind of interchange with each other that little interchange with each other that little interchange with each other that little interaction there starts to trip the interaction there starts to trip the interaction there starts to trip the system your central climastic nucleus system your central climastic nucleus system your central climastic nucleus into going oh this must be morning time into going oh this must be morning time into going oh this must be morning time so the same biological processes that
08:00so the same biological processes that so the same biological processes that was then associated with sun exposure was then associated with sun exposure was then associated with sun exposure starts to become associated with cold starts to become associated with cold starts to become associated with cold exposure so in the morning when you exposure so in the morning when you exposure so in the morning when you first wake up first wake up first wake up exposing yourself to cold will bump up exposing yourself to cold will bump up exposing yourself to cold will bump up cortisol production which means that now cortisol production which means that now cortisol production which means that now you're more awake and ready for activity you're more awake and ready for activity you're more awake and ready for activity nor adrenaline will come up and dopamine nor adrenaline will come up and dopamine nor adrenaline will come up and dopamine will start to rise so you literally will start to rise so you literally will start to rise so you literally start to feel a little bit more euphoric start to feel a little bit more euphoric start to feel a little bit more euphoric you start to feel a little bit more like you start to feel a little bit more like you start to feel a little bit more like hey I can do whatever that you know you hey I can do whatever that you know you hey I can do whatever that you know you start to feel a lot more mental capacity start to feel a lot more mental capacity start to feel a lot more mental capacity right off the bat cold exposure is just right off the bat cold exposure is just right off the bat cold exposure is just as potent as morning sunlight exposure as potent as morning sunlight exposure as potent as morning sunlight exposure when you start to make it a habit when you start to make it a habit when you start to make it a habit um in in terms of just getting you ready um in in terms of just getting you ready um in in terms of just getting you ready for the day so for the day so for the day so that's the easiest way without getting that's the easiest way without getting that's the easiest way without getting into a whole lot of biological technical into a whole lot of biological technical into a whole lot of biological technical jargon of how to explain how cold starts jargon of how to explain how cold starts jargon of how to explain how cold starts to benefit you just like morning to benefit you just like morning to benefit you just like morning sunlight the people that wouldn't have sunlight the people that wouldn't have sunlight the people that wouldn't have to worry about this would be obvious
09:00to worry about this would be obvious to worry about this would be obvious would be like people around the equator would be like people around the equator would be like people around the equator right like right like right like it's 12 hours of day like 12 hours of it's 12 hours of day like 12 hours of it's 12 hours of day like 12 hours of sunlight and when the sun comes up it's sunlight and when the sun comes up it's sunlight and when the sun comes up it's already very strong right so you're already very strong right so you're already very strong right so you're gonna get that dopaminergic effect gonna get that dopaminergic effect gonna get that dopaminergic effect you're going to get that adrenaline that you're going to get that adrenaline that you're going to get that adrenaline that cortisol response and more adrenaline cortisol response and more adrenaline cortisol response and more adrenaline response the moment you go outside response the moment you go outside response the moment you go outside because the Sun is up you can get that because the Sun is up you can get that because the Sun is up you can get that same manifestation same manifestation same manifestation with cold exposure so if you happen to with cold exposure so if you happen to with cold exposure so if you happen to live a life uh in a place on planet live a life uh in a place on planet live a life uh in a place on planet where for three four months out of the where for three four months out of the where for three four months out of the year it's you only have like eight hours year it's you only have like eight hours year it's you only have like eight hours of sunlight or six hours or so like well of sunlight or six hours or so like well of sunlight or six hours or so like well then you can start to use cold as your then you can start to use cold as your then you can start to use cold as your morning routine and then just red light morning routine and then just red light morning routine and then just red light therapy in conjunction with the cold therapy in conjunction with the cold therapy in conjunction with the cold exposure to do a couple things exposure to do a couple things exposure to do a couple things um um have I lost you anywhere there as far as have I lost you anywhere there as far as have I lost you anywhere there as far as like no no no no no so so what is the like no no no no no so so what is the like no no no no no so so what is the difference at night so is there yeah difference at night so is there yeah difference at night so is there yeah yeah yep so so then you do the same
10:00yeah yep so so then you do the same yeah yep so so then you do the same thing so viewing evening daylight or thing so viewing evening daylight or thing so viewing evening daylight or evening outside exposure start to set up evening outside exposure start to set up evening outside exposure start to set up processes like hey there's lack of light processes like hey there's lack of light processes like hey there's lack of light and that means that melatonin will now and that means that melatonin will now and that means that melatonin will now be able to be released and become the be able to be released and become the be able to be released and become the active form in the brain to start making active form in the brain to start making active form in the brain to start making you sleepy and then the other uh natural you sleepy and then the other uh natural you sleepy and then the other uh natural biological processes of releasing T4 biological processes of releasing T4 biological processes of releasing T4 once you go to sleep and releasing once you go to sleep and releasing once you go to sleep and releasing growth hormone once you go to sleep growth hormone once you go to sleep growth hormone once you go to sleep those types of things will start to get those types of things will start to get those types of things will start to get activated cold in the evening as long as activated cold in the evening as long as activated cold in the evening as long as as long as your environment gets dim so as long as your environment gets dim so as long as your environment gets dim so in other words in other words in other words even even in the winter even even in the winter even even in the winter on the cloudiest snowiest day it's still on the cloudiest snowiest day it's still on the cloudiest snowiest day it's still brighter than the the the the night time brighter than the the the the night time brighter than the the the the night time right and right and right and infrared light penetrates clouds okay so infrared light penetrates clouds okay so infrared light penetrates clouds okay so this is where infrared light and cold this is where infrared light and cold this is where infrared light and cold complement each other okay if you're complement each other okay if you're complement each other okay if you're somebody that spends a lot of time
11:00somebody that spends a lot of time somebody that spends a lot of time indoors that's just your job cold indoors that's just your job cold indoors that's just your job cold exposure complemented with red light exposure complemented with red light exposure complemented with red light therapy while you're awake basically therapy while you're awake basically therapy while you're awake basically simulates that you're during that it's simulates that you're during that it's simulates that you're during that it's daytime okay at the biological level daytime okay at the biological level daytime okay at the biological level okay so then you remove the red light okay so then you remove the red light okay so then you remove the red light therapy at night and make sure that your therapy at night and make sure that your therapy at night and make sure that your lights are nice and dim even go outside lights are nice and dim even go outside lights are nice and dim even go outside something like that and do some cold something like that and do some cold something like that and do some cold exposure now you flip the switch you've exposure now you flip the switch you've exposure now you flip the switch you've essentially told your body through essentially told your body through essentially told your body through biological means that it is in fact biological means that it is in fact biological means that it is in fact night time and the cold exposure at that night time and the cold exposure at that night time and the cold exposure at that point in time with the removal of red point in time with the removal of red point in time with the removal of red light and other external light sources light and other external light sources light and other external light sources literally makes you sleep literally makes you sleep literally makes you sleep anybody that's gotten cold especially anybody that's gotten cold especially anybody that's gotten cold especially when they're out skiing and stuff like when they're out skiing and stuff like when they're out skiing and stuff like that they get done in the afternoon and that they get done in the afternoon and that they get done in the afternoon and the light has started to dim and they've the light has started to dim and they've the light has started to dim and they've been cold for the day been cold for the day been cold for the day they come in and they're like holy [ __ ] they come in and they're like holy [ __ ] they come in and they're like holy [ __ ] I I feel like I could just pass out I I feel like I could just pass out I I feel like I could just pass out right now and some people in fact do right now and some people in fact do right now and some people in fact do like they just go right into their cabin like they just go right into their cabin like they just go right into their cabin you know if they've gone at a winter you know if they've gone at a winter you know if they've gone at a winter vacation they go into their cabin they vacation they go into their cabin they vacation they go into their cabin they throw on a fireplace and they'll pass
12:00throw on a fireplace and they'll pass throw on a fireplace and they'll pass out the reason for that is because cold out the reason for that is because cold out the reason for that is because cold is very powerful at inducing that level is very powerful at inducing that level is very powerful at inducing that level of recovery and it'll probably be the of recovery and it'll probably be the of recovery and it'll probably be the best sleep you ever have if you ever best sleep you ever have if you ever best sleep you ever have if you ever have the opportunity to go on a winter have the opportunity to go on a winter have the opportunity to go on a winter vacation and you're outside and getting vacation and you're outside and getting vacation and you're outside and getting cold all day long when you come into the cold all day long when you come into the cold all day long when you come into the into a cabin or something as long as into a cabin or something as long as into a cabin or something as long as it's fired so fire is the only exception it's fired so fire is the only exception it's fired so fire is the only exception when it comes to light fire and red when it comes to light fire and red when it comes to light fire and red light boxes will not interfere with this light boxes will not interfere with this light boxes will not interfere with this process but fake lighting like blue process but fake lighting like blue process but fake lighting like blue lights and artificial lighting of other lights and artificial lighting of other lights and artificial lighting of other kinds screens will interfere with that kinds screens will interfere with that kinds screens will interfere with that induction of telling your body that it's induction of telling your body that it's induction of telling your body that it's time to sleep so it will improve sleep time to sleep so it will improve sleep time to sleep so it will improve sleep drastically drastically drastically um when you um when you um when you make sure that you Dim lighting and make sure that you Dim lighting and make sure that you Dim lighting and subtract uh artificial lighting to be subtract uh artificial lighting to be subtract uh artificial lighting to be specific so so what it looks basically specific so so what it looks basically specific so so what it looks basically cold exposure is some things that's not cold exposure is some things that's not cold exposure is some things that's not really has been happening for thousands really has been happening for thousands really has been happening for thousands thousands Millennia years uh how did it thousands Millennia years uh how did it thousands Millennia years uh how did it came about into improving athletic came about into improving athletic came about into improving athletic performance overall well-being we know
13:00performance overall well-being we know performance overall well-being we know there are some psychological benefits as there are some psychological benefits as there are some psychological benefits as well so what can you actually well so what can you actually well so what can you actually extrapolate from that into practice of extrapolate from that into practice of extrapolate from that into practice of having a cold exposure after training in having a cold exposure after training in having a cold exposure after training in the middle of the day for example the middle of the day for example the middle of the day for example yes so this is probably uh not very well yes so this is probably uh not very well yes so this is probably uh not very well known by a lot of people but there's known by a lot of people but there's known by a lot of people but there's some very popular athletes very how some very popular athletes very how some very popular athletes very how would I say would I say would I say extreme athletes that did some really extreme athletes that did some really extreme athletes that did some really extreme things that use this big time to extreme things that use this big time to extreme things that use this big time to their advantage their advantage their advantage uh uh uh Armstrong okay the bicyclist Armstrong okay the bicyclist Armstrong okay the bicyclist and Phelps okay Phelps is very secretive and Phelps okay Phelps is very secretive and Phelps okay Phelps is very secretive he didn't train with anyone okay not he didn't train with anyone okay not he didn't train with anyone okay not even his team even his team even his team there was a reason for that his secret there was a reason for that his secret there was a reason for that his secret is is is his pool that he trained in was kept at his pool that he trained in was kept at his pool that he trained in was kept at 50 degrees 50 degrees 50 degrees because training in the cold especially because training in the cold especially because training in the cold especially when it comes to aerobic capacity gets when it comes to aerobic capacity gets when it comes to aerobic capacity gets Amplified tenfold and this just comes
14:00Amplified tenfold and this just comes Amplified tenfold and this just comes back to engine thermodynamics right so a back to engine thermodynamics right so a back to engine thermodynamics right so a jet engine right at sea level doesn't is jet engine right at sea level doesn't is jet engine right at sea level doesn't is not very efficient at all uh it's not very efficient at all uh it's not very efficient at all uh it's actually very poorly efficient but the actually very poorly efficient but the actually very poorly efficient but the moment it gets to 30 000 feet guess what moment it gets to 30 000 feet guess what moment it gets to 30 000 feet guess what the temperature outside is negative the temperature outside is negative the temperature outside is negative degrees now that engine can function and degrees now that engine can function and degrees now that engine can function and burn fuel way more efficiently that burn fuel way more efficiently that burn fuel way more efficiently that happens at the microscopic level in your happens at the microscopic level in your happens at the microscopic level in your engines your mitochondria your engines your mitochondria your engines your mitochondria your mitochondria are your engines they're mitochondria are your engines they're mitochondria are your engines they're extremely sensitive very efficient extremely sensitive very efficient extremely sensitive very efficient indents and one of the things they take indents and one of the things they take indents and one of the things they take advantage at the molecular level is cold advantage at the molecular level is cold advantage at the molecular level is cold thermodynamics when it comes to engine thermodynamics when it comes to engine thermodynamics when it comes to engine functioning so cold for performance is a functioning so cold for performance is a functioning so cold for performance is a game changer if you can figure out ways game changer if you can figure out ways game changer if you can figure out ways to train in the cold so that then when to train in the cold so that then when to train in the cold so that then when you you you essentially VO2 max goes through the essentially VO2 max goes through the essentially VO2 max goes through the roof when you train in the cold uh
15:00roof when you train in the cold uh roof when you train in the cold uh I keep wanting to call him Neil I keep wanting to call him Neil I keep wanting to call him Neil Armstrong but that's the astronaut uh Armstrong but that's the astronaut uh Armstrong but that's the astronaut uh what's it what's his name Armstrong what's it what's his name Armstrong what's it what's his name Armstrong Lance Lance that's right Lance Lance Lance that's right Lance Lance Lance that's right Lance um Lance Armstrong used to train in a um Lance Armstrong used to train in a um Lance Armstrong used to train in a fridge fridge fridge okay so he hired out at like a butcher okay so he hired out at like a butcher okay so he hired out at like a butcher shop fridge uh where he could put his shop fridge uh where he could put his shop fridge uh where he could put his bike in there his stationary bike and bike in there his stationary bike and bike in there his stationary bike and train in there for some of his training train in there for some of his training train in there for some of his training and then Michael Phelps would do a pool and then Michael Phelps would do a pool and then Michael Phelps would do a pool he would just have a temperature he would just have a temperature he would just have a temperature controlled pool where he could do his controlled pool where he could do his controlled pool where he could do his majority of his training in the cold majority of his training in the cold majority of his training in the cold specifically to ramp up their BO2 Max it specifically to ramp up their BO2 Max it specifically to ramp up their BO2 Max it gives you the ability to eat through a gives you the ability to eat through a gives you the ability to eat through a [ __ ] ton of food [ __ ] ton of food [ __ ] ton of food and and just recover from training and and just recover from training and and just recover from training consistently especially aerobic training consistently especially aerobic training consistently especially aerobic training because it's very inflammatory right and because it's very inflammatory right and because it's very inflammatory right and cold lowers inflammation it directly cold lowers inflammation it directly cold lowers inflammation it directly lowers uh lowers uh lowers uh um certain cytokines that have to do um certain cytokines that have to do um certain cytokines that have to do with inflammation one very specific one
16:00with inflammation one very specific one with inflammation one very specific one is interleukin-6 and if you have less is interleukin-6 and if you have less is interleukin-6 and if you have less inflammation inflammation inflammation now you can recover from training better now you can recover from training better now you can recover from training better and the training is more efficient and the training is more efficient and the training is more efficient because your engines are functioning in because your engines are functioning in because your engines are functioning in a better a better a better thermostatic environment so you can burn thermostatic environment so you can burn thermostatic environment so you can burn fuel cleaner okay so you're burning fuel fuel cleaner okay so you're burning fuel fuel cleaner okay so you're burning fuel cleaner you're causing less inflammation cleaner you're causing less inflammation cleaner you're causing less inflammation and the cold itself lowers inflammatory and the cold itself lowers inflammatory and the cold itself lowers inflammatory markers so now you become a trained markers so now you become a trained markers so now you become a trained robot essentially robot essentially robot essentially that is from a performance benefit this that is from a performance benefit this that is from a performance benefit this is something that is guarded by really is something that is guarded by really is something that is guarded by really high-end professionals but high-end professionals but high-end professionals but it's not that hard to understand right it's not that hard to understand right it's not that hard to understand right like oh okay this is an actual benefit like oh okay this is an actual benefit like oh okay this is an actual benefit will this be and this actually also for will this be and this actually also for will this be and this actually also for somebody who's doing a strength training somebody who's doing a strength training somebody who's doing a strength training hypertrophy type of training whereas hypertrophy type of training whereas hypertrophy type of training whereas They Don't Really push themselves as They Don't Really push themselves as They Don't Really push themselves as hard hard hard yes depending on so it wouldn't be yes depending on so it wouldn't be yes depending on so it wouldn't be something like these athletes that I
17:00something like these athletes that I something like these athletes that I specifically mentioned this was more of specifically mentioned this was more of specifically mentioned this was more of like in the background all the time type like in the background all the time type like in the background all the time type of training and for of training and for of training and for um strength athletes or people who just um strength athletes or people who just um strength athletes or people who just want to build more muscle it would be want to build more muscle it would be want to build more muscle it would be more more more like a line of periodized specifically like a line of periodized specifically like a line of periodized specifically for that goal and what I mean by that is for that goal and what I mean by that is for that goal and what I mean by that is I wouldn't introduce this in the I wouldn't introduce this in the I wouldn't introduce this in the beginning of training Cycles because we beginning of training Cycles because we beginning of training Cycles because we do want some inflammatory markers to be do want some inflammatory markers to be do want some inflammatory markers to be raised we do want some damage to be done raised we do want some damage to be done raised we do want some damage to be done but once you get into like the grind of but once you get into like the grind of but once you get into like the grind of like hey week four all the way into if like hey week four all the way into if like hey week four all the way into if you normally have to like pull back on you normally have to like pull back on you normally have to like pull back on training three or four weeks into your training three or four weeks into your training three or four weeks into your training block well around that time you training block well around that time you training block well around that time you start introducing cold while you train start introducing cold while you train start introducing cold while you train and after or I would do it before and after or I would do it before and after or I would do it before actually I would do it before you train actually I would do it before you train actually I would do it before you train and during training and during training and during training then what you'll start to do is you'll then what you'll start to do is you'll then what you'll start to do is you'll start to feel like you're recovering start to feel like you're recovering start to feel like you're recovering better and you in fact are because better and you in fact are because better and you in fact are because you're reducing these inflammatory you're reducing these inflammatory you're reducing these inflammatory markers and now you can extend training markers and now you can extend training markers and now you can extend training out so specifically for out so specifically for out so specifically for um uh right off the bat things like
18:00um uh right off the bat things like um uh right off the bat things like power lifting and strong man come to power lifting and strong man come to power lifting and strong man come to mind because those are some of the mind because those are some of the mind because those are some of the events are technical in nature in other events are technical in nature in other events are technical in nature in other words you will only get better at them words you will only get better at them words you will only get better at them by performing them more and more often by performing them more and more often by performing them more and more often um or you will get exponentially better um or you will get exponentially better um or you will get exponentially better I should say if you perform them more I should say if you perform them more I should say if you perform them more and more would you be brave about this and more would you be brave about this and more would you be brave about this push push this to saying that uh push push this to saying that uh push push this to saying that uh this is the reason why Eastern Europeans this is the reason why Eastern Europeans this is the reason why Eastern Europeans Canadians are bigger and stronger than Canadians are bigger and stronger than Canadians are bigger and stronger than most populations um well it certainly has something to do um well it certainly has something to do with it especially if they're training with it especially if they're training with it especially if they're training environment is traditionally cold and environment is traditionally cold and environment is traditionally cold and more importantly what happens after more importantly what happens after more importantly what happens after their training right so if they're uh their training right so if they're uh their training right so if they're uh you know they live in an environment you know they live in an environment you know they live in an environment that's predominantly cold they almost that's predominantly cold they almost that's predominantly cold they almost can't get away from it right so when can't get away from it right so when can't get away from it right so when they do train they you know two or three they do train they you know two or three they do train they you know two or three hours later they have to go outside for hours later they have to go outside for hours later they have to go outside for other things they have to do get cold other things they have to do get cold other things they have to do get cold exposure in some other ways so they are exposure in some other ways so they are exposure in some other ways so they are immediately going to start lowering immediately going to start lowering immediately going to start lowering inflammation at certain times of the day
19:00inflammation at certain times of the day inflammation at certain times of the day after training that's beneficial because after training that's beneficial because after training that's beneficial because you don't like training you want some you don't like training you want some you don't like training you want some inflammation in and around training but inflammation in and around training but inflammation in and around training but the job your job after training should the job your job after training should the job your job after training should be to recover from that training that be to recover from that training that be to recover from that training that includes food that includes sleep that includes food that includes sleep that includes food that includes sleep that also includes modalities that reduce also includes modalities that reduce also includes modalities that reduce inflammation and cold happens to do that inflammation and cold happens to do that inflammation and cold happens to do that very very well very very well very very well um so yeah it could definitely be that um so yeah it could definitely be that um so yeah it could definitely be that would it be smarter for someone who has would it be smarter for someone who has would it be smarter for someone who has exposure let's say ice bath at home or exposure let's say ice bath at home or exposure let's say ice bath at home or something like that to uh really amplify something like that to uh really amplify something like that to uh really amplify their training progress to not do it their training progress to not do it their training progress to not do it every single time they train but do it every single time they train but do it every single time they train but do it let's say couple weeks of their training let's say couple weeks of their training let's say couple weeks of their training block whatever periodization looks like block whatever periodization looks like block whatever periodization looks like for them would you say hey every six for them would you say hey every six for them would you say hey every six weeks yeah so we do four weeks of this weeks yeah so we do four weeks of this weeks yeah so we do four weeks of this because then forget about your cold because then forget about your cold because then forget about your cold exposure again let your body to you know exposure again let your body to you know exposure again let your body to you know you start new training blocks let your you start new training blocks let your you start new training blocks let your body go through all these adaptations body go through all these adaptations body go through all these adaptations and Beginnings that needs to happen and and Beginnings that needs to happen and and Beginnings that needs to happen and then start exposing yourself to code then start exposing yourself to code then start exposing yourself to code once you start picking the pace up
20:00once you start picking the pace up once you start picking the pace up everything is a little bit easier but everything is a little bit easier but everything is a little bit easier but gets more intense would that be right gets more intense would that be right gets more intense would that be right thing to do yes that that would be the thing to do yes that that would be the thing to do yes that that would be the right thing to do in regards to what you right thing to do in regards to what you right thing to do in regards to what you mentioned there as far as like an ice mentioned there as far as like an ice mentioned there as far as like an ice bath because a nice bath is probably bath because a nice bath is probably bath because a nice bath is probably like the most aggressive form of cold like the most aggressive form of cold like the most aggressive form of cold exposure right exposure right exposure right um because you can quickly drop internal um because you can quickly drop internal um because you can quickly drop internal body temperature so this is probably a body temperature so this is probably a body temperature so this is probably a good time to kind of talk about the good time to kind of talk about the good time to kind of talk about the different types of cold exposure and how different types of cold exposure and how different types of cold exposure and how you can kind of have these played in in you can kind of have these played in in you can kind of have these played in in the background so cold exposure number the background so cold exposure number the background so cold exposure number one that's super easy to do that I think one that's super easy to do that I think one that's super easy to do that I think you should do irrelevant as long as you you should do irrelevant as long as you you should do irrelevant as long as you don't live in the equator although you don't live in the equator although you don't live in the equator although you could kind of it becomes more could kind of it becomes more could kind of it becomes more complicated complicated complicated warm climate but the easiest way to get warm climate but the easiest way to get warm climate but the easiest way to get this type of benefit and take it to your this type of benefit and take it to your this type of benefit and take it to your advantage that doesn't affect training advantage that doesn't affect training advantage that doesn't affect training in a negative way is going to be just in a negative way is going to be just in a negative way is going to be just simply going outside because if the simply going outside because if the simply going outside because if the temperature is less than 60 degrees temperature is less than 60 degrees temperature is less than 60 degrees Fahrenheit I don't I'm not really sure Fahrenheit I don't I'm not really sure Fahrenheit I don't I'm not really sure what that is in Celsius but 60 degrees
21:00what that is in Celsius but 60 degrees what that is in Celsius but 60 degrees Fahrenheit if it's if the temperature Fahrenheit if it's if the temperature Fahrenheit if it's if the temperature outside is less than that you're going outside is less than that you're going outside is less than that you're going to get some benefit uh from just to get some benefit uh from just to get some benefit uh from just stepping outside and that's the basic stepping outside and that's the basic stepping outside and that's the basic level of cold exposure level of cold exposure level of cold exposure and doing that daily at any point in and doing that daily at any point in and doing that daily at any point in time during training basically year time during training basically year time during training basically year round is going to be beneficial round is going to be beneficial round is going to be beneficial um because it's telling your body um because it's telling your body um because it's telling your body information about your environment it's information about your environment it's information about your environment it's telling you a lot of information by your telling you a lot of information by your telling you a lot of information by your about your environment so that's like about your environment so that's like about your environment so that's like the basic level of cold exposure The the basic level of cold exposure The the basic level of cold exposure The Next Step Up from that would be like a Next Step Up from that would be like a Next Step Up from that would be like a three to five minute cold shower three to five minute cold shower three to five minute cold shower um and what that and and that's both of um and what that and and that's both of um and what that and and that's both of these what they do is they just lower these what they do is they just lower these what they do is they just lower skin temperature they don't lower core skin temperature they don't lower core skin temperature they don't lower core temperature temperature temperature and and and by lowering skin temperature then the by lowering skin temperature then the by lowering skin temperature then the signal of melanocytes and things of that signal of melanocytes and things of that signal of melanocytes and things of that and cold receptors on the skin are and cold receptors on the skin are and cold receptors on the skin are what's going to amplify the cognitive
22:00what's going to amplify the cognitive what's going to amplify the cognitive benefits that you get from cold exposure benefits that you get from cold exposure benefits that you get from cold exposure so amplifying noradrenaline production so amplifying noradrenaline production so amplifying noradrenaline production dopamine production cortisol production dopamine production cortisol production dopamine production cortisol production kind of leveling all of that out you kind of leveling all of that out you kind of leveling all of that out you will get all of those benefits from just will get all of those benefits from just will get all of those benefits from just stepping outside if the temperature stepping outside if the temperature stepping outside if the temperature outside is cold enough or taking a short outside is cold enough or taking a short outside is cold enough or taking a short cold shower and I think that that is cold shower and I think that that is cold shower and I think that that is beneficial just year round beneficial just year round beneficial just year round um then the more aggressive forms of um then the more aggressive forms of um then the more aggressive forms of cold exposure like an ice bath or cold exposure like an ice bath or cold exposure like an ice bath or cryotherapy that's the cryotherapy that's the cryotherapy that's the um I'm not a big fan of cryotherapy just um I'm not a big fan of cryotherapy just um I'm not a big fan of cryotherapy just because because in order to really get the benefits you in order to really get the benefits you in order to really get the benefits you do want to be in there a little longer do want to be in there a little longer do want to be in there a little longer than they recommend but most people than they recommend but most people than they recommend but most people uh can't be monitored very specifically uh can't be monitored very specifically uh can't be monitored very specifically so I'd rather just use a cold bath uh so I'd rather just use a cold bath uh so I'd rather just use a cold bath uh you know with with a nice bat or you you know with with a nice bat or you you know with with a nice bat or you know if you live somewhere that it's know if you live somewhere that it's know if you live somewhere that it's already cold just running really cold already cold just running really cold already cold just running really cold water is good enough water is good enough water is good enough um um and that because you can sit in there
23:00and that because you can sit in there and that because you can sit in there for a long longer period of time and for a long longer period of time and for a long longer period of time and your whole body is exposed to water at your whole body is exposed to water at your whole body is exposed to water at once that can after about 10 to 15 once that can after about 10 to 15 once that can after about 10 to 15 minutes it'll start to lower your minutes it'll start to lower your minutes it'll start to lower your internal body temperature a little bit internal body temperature a little bit internal body temperature a little bit at a time when you get to that point at a time when you get to that point at a time when you get to that point that's when inflammation markers really that's when inflammation markers really that's when inflammation markers really start to go down but that's where it can start to go down but that's where it can start to go down but that's where it can be be be counterproductive for training if you're counterproductive for training if you're counterproductive for training if you're doing it too often so that's like the doing it too often so that's like the doing it too often so that's like the next level of code exposure ice baths next level of code exposure ice baths next level of code exposure ice baths and cryotherapy those should not be used and cryotherapy those should not be used and cryotherapy those should not be used year-round all the time those should be year-round all the time those should be year-round all the time those should be periodized with your training and those periodized with your training and those periodized with your training and those are when you say don't use all year are when you say don't use all year are when you say don't use all year round what would be uh negative round what would be uh negative round what would be uh negative implications so you will so if you blunt uh so you will so if you blunt uh inflammation too much specifically this inflammation too much specifically this inflammation too much specifically this is in regards to weight training and is in regards to weight training and is in regards to weight training and creating bigger muscles and so this is creating bigger muscles and so this is creating bigger muscles and so this is going to mainly apply to strongman power
24:00going to mainly apply to strongman power going to mainly apply to strongman power lifters uh things of that nature right lifters uh things of that nature right lifters uh things of that nature right like where you're actively trying to like where you're actively trying to like where you're actively trying to grow more and more all the time it will grow more and more all the time it will grow more and more all the time it will blunt inflammation to the point where blunt inflammation to the point where blunt inflammation to the point where you get a slightly diminished return on you get a slightly diminished return on you get a slightly diminished return on your efforts in the gym if you're doing your efforts in the gym if you're doing your efforts in the gym if you're doing it all the time imagine you are having a child and you imagine you are having a child and you learn something and he does something learn something and he does something learn something and he does something wrong and you fix it instead of learn wrong and you fix it instead of learn wrong and you fix it instead of learn teaching them how to do that they never teaching them how to do that they never teaching them how to do that they never learn that learn that learn that they just help us so your body pretty they just help us so your body pretty they just help us so your body pretty much if you keep that extreme cold much if you keep that extreme cold much if you keep that extreme cold exposure and just dumping down hey exposure and just dumping down hey exposure and just dumping down hey nothing happened your body never gets nothing happened your body never gets nothing happened your body never gets better better better that's right that's 100 right but that's right that's 100 right but that's right that's 100 right but eventually right like there's if you're eventually right like there's if you're eventually right like there's if you're especially if you're leading into a especially if you're leading into a especially if you're leading into a competition you're gonna have to go competition you're gonna have to go competition you're gonna have to go there right like as far as like hey I'm there right like as far as like hey I'm there right like as far as like hey I'm gonna have to intensify some of my gonna have to intensify some of my gonna have to intensify some of my methods in order to get the response methods in order to get the response methods in order to get the response that I'm looking for and the consequence that I'm looking for and the consequence that I'm looking for and the consequence of some of those methods might be a
25:00of some of those methods might be a of some of those methods might be a little more inflammation that you can little more inflammation that you can little more inflammation that you can actually recover from and that's where actually recover from and that's where actually recover from and that's where cold Expo I'd rather use cold exposure cold Expo I'd rather use cold exposure cold Expo I'd rather use cold exposure than uh ibuprofen or other than uh ibuprofen or other than uh ibuprofen or other anti-inflammatories because the cold anti-inflammatories because the cold anti-inflammatories because the cold exposure not only will blunt those exposure not only will blunt those exposure not only will blunt those probably better than those medications probably better than those medications probably better than those medications it will also add benefits right because it will also add benefits right because it will also add benefits right because it will amplify metabolism a little bit it will amplify metabolism a little bit it will amplify metabolism a little bit it will it will it will um also bring something that we haven't um also bring something that we haven't um also bring something that we haven't even touched about is mental fortitude even touched about is mental fortitude even touched about is mental fortitude okay because when you first jump into a okay because when you first jump into a okay because when you first jump into a cold cold cold um a cold shower even um a cold shower even um a cold shower even your breath is going to be taken away your breath is going to be taken away your breath is going to be taken away you're going to start to hyperventilate you're going to start to hyperventilate you're going to start to hyperventilate you're going to have to learn to control you're going to have to learn to control you're going to have to learn to control your breath and control your autonomics your breath and control your autonomics your breath and control your autonomics in order to survive 10 minutes in an ice in order to survive 10 minutes in an ice in order to survive 10 minutes in an ice bath without having a panic attack right bath without having a panic attack right bath without having a panic attack right you're so right off the bat you start you're so right off the bat you start you're so right off the bat you start using the cold the Deep the this is what using the cold the Deep the this is what using the cold the Deep the this is what I call Deep cold thermogenesis which is I call Deep cold thermogenesis which is I call Deep cold thermogenesis which is the ice baths the ice baths the ice baths um you start using that also as a mental
26:00um you start using that also as a mental um you start using that also as a mental training tool of like hey I'm gonna training tool of like hey I'm gonna training tool of like hey I'm gonna get my breath under control I'm gonna get my breath under control I'm gonna get my breath under control I'm gonna get in here I'm going to start get in here I'm going to start get in here I'm going to start regulating my own heart rate I'm not regulating my own heart rate I'm not regulating my own heart rate I'm not going to let my body get out of control going to let my body get out of control going to let my body get out of control my mind is going to control my body my mind is going to control my body my mind is going to control my body right so now this directly transfers to right so now this directly transfers to right so now this directly transfers to performance on the platform or performance on the platform or performance on the platform or performance on the field as far as like performance on the field as far as like performance on the field as far as like you be your mind being in control of you be your mind being in control of you be your mind being in control of your body not the other way around and your body not the other way around and your body not the other way around and so that's where it's that's why I'm like so that's where it's that's why I'm like so that's where it's that's why I'm like okay this has a lots of potentials uh okay this has a lots of potentials uh okay this has a lots of potentials uh when it comes to amplifying training and when it comes to amplifying training and when it comes to amplifying training and recovery from training but also its own recovery from training but also its own recovery from training but also its own training itself training itself training itself for your brain for your brain for your brain so is there a difference for uh let's so is there a difference for uh let's so is there a difference for uh let's say different body systems body types say different body systems body types say different body systems body types somebody who can't tolerate let's say somebody who can't tolerate let's say somebody who can't tolerate let's say he's insulin resistant and so on and so he's insulin resistant and so on and so he's insulin resistant and so on and so forth oh yeah what's happening there so forth oh yeah what's happening there so forth oh yeah what's happening there so somebody is extremely fit and somebody somebody is extremely fit and somebody somebody is extremely fit and somebody who's just figured out hey I need to who's just figured out hey I need to who's just figured out hey I need to sort my life out but all my blood is a
27:00sort my life out but all my blood is a sort my life out but all my blood is a mess I'm insulin resistant maybe type 2 mess I'm insulin resistant maybe type 2 mess I'm insulin resistant maybe type 2 diabetic or whatever else there is what diabetic or whatever else there is what diabetic or whatever else there is what is the difference between those type of is the difference between those type of is the difference between those type of scenarios scenarios scenarios yeah so for people that are yeah so for people that are yeah so for people that are metabolically compromised that covers metabolically compromised that covers metabolically compromised that covers everything from insulin resistance which everything from insulin resistance which everything from insulin resistance which automatically means they're left in automatically means they're left in automatically means they're left in resistant resistant resistant um um uh things of that nature cold is uh things of that nature cold is uh things of that nature cold is extremely beneficial for these people extremely beneficial for these people extremely beneficial for these people in regards to in regards to in regards to all of the specifically we'll talk about all of the specifically we'll talk about all of the specifically we'll talk about insulin resistance because that's this insulin resistance because that's this insulin resistance because that's this is something that I see all the time uh is something that I see all the time uh is something that I see all the time uh insulin resistance is going to be insulin resistance is going to be insulin resistance is going to be causing way more inflammation than causing way more inflammation than causing way more inflammation than necessary just from the foods you're necessary just from the foods you're necessary just from the foods you're eating okay so you can use cold to your eating okay so you can use cold to your eating okay so you can use cold to your advantage to lower C reactive protein advantage to lower C reactive protein advantage to lower C reactive protein which is one of the blood markers that which is one of the blood markers that which is one of the blood markers that we've talked you know with early on in we've talked you know with early on in we've talked you know with early on in our episodes and things of that nature our episodes and things of that nature our episodes and things of that nature so you start to undo a lot of the so you start to undo a lot of the so you start to undo a lot of the negatives from being insulin resistance negatives from being insulin resistance negatives from being insulin resistance with cold exposure and if you kind of
28:00with cold exposure and if you kind of with cold exposure and if you kind of think about it from a biological uh think about it from a biological uh think about it from a biological uh evolutionary standpoint cold exposure is evolutionary standpoint cold exposure is evolutionary standpoint cold exposure is actually the thing that undoes insulin actually the thing that undoes insulin actually the thing that undoes insulin resistance when you can do it frequently resistance when you can do it frequently resistance when you can do it frequently enough so the best example that I have enough so the best example that I have enough so the best example that I have is all mammals had at one point in time is all mammals had at one point in time is all mammals had at one point in time the capability of hibernation we as the capability of hibernation we as the capability of hibernation we as humans have lost that but essentially it humans have lost that but essentially it humans have lost that but essentially it looks like this looks like this looks like this we'll talk about bears because people we'll talk about bears because people we'll talk about bears because people know that bears hibernate when bears know that bears hibernate when bears know that bears hibernate when bears start their hibernation process it start their hibernation process it start their hibernation process it happens in the fall which is when happens in the fall which is when happens in the fall which is when selling starts to diminish and cold selling starts to diminish and cold selling starts to diminish and cold temperatures start to come up a little temperatures start to come up a little temperatures start to come up a little bit but there's still carbohydrates bit but there's still carbohydrates bit but there's still carbohydrates around so they eat these carbohydrates around so they eat these carbohydrates around so they eat these carbohydrates and they are insulin resistant when you and they are insulin resistant when you and they are insulin resistant when you are insulin resistant when you consume are insulin resistant when you consume are insulin resistant when you consume carbohydrates they do not go to glycogen carbohydrates they do not go to glycogen carbohydrates they do not go to glycogen storage they go to making triglycerides storage they go to making triglycerides storage they go to making triglycerides so that you can store them as body fat so that you can store them as body fat so that you can store them as body fat that is on purpose your body does that that is on purpose your body does that that is on purpose your body does that on purpose on purpose on purpose once you've accumulated body fat then
29:00once you've accumulated body fat then once you've accumulated body fat then you don't eat anything the bear doesn't you don't eat anything the bear doesn't you don't eat anything the bear doesn't eat anything it goes to sleep and it's eat anything it goes to sleep and it's eat anything it goes to sleep and it's dead but it's cold as hell and its body dead but it's cold as hell and its body dead but it's cold as hell and its body fat is now being used to keep it warm fat is now being used to keep it warm fat is now being used to keep it warm and to continue all the biological and to continue all the biological and to continue all the biological functions for three or four months when functions for three or four months when functions for three or four months when it comes out of its den it didn't lose it comes out of its den it didn't lose it comes out of its den it didn't lose muscle mass that would be muscle mass that would be muscle mass that would be counterproductive nature never sets you counterproductive nature never sets you counterproductive nature never sets you up to be counterproductive nature sets up to be counterproductive nature sets up to be counterproductive nature sets you up to survive so when it comes out you up to survive so when it comes out you up to survive so when it comes out of its den it would be detrimental if it of its den it would be detrimental if it of its den it would be detrimental if it lost all its muscle lost all its muscle lost all its muscle what it does is it goes hey as you get what it does is it goes hey as you get what it does is it goes hey as you get colder we are going to make you more and colder we are going to make you more and colder we are going to make you more and more insulin sensitive and more and more more insulin sensitive and more and more more insulin sensitive and more and more leptin sensitive so that your muscles leptin sensitive so that your muscles leptin sensitive so that your muscles remain intact and we burn all this body remain intact and we burn all this body remain intact and we burn all this body fat and undo insulin resistance so when fat and undo insulin resistance so when fat and undo insulin resistance so when the bear wakes up it's no longer insulin the bear wakes up it's no longer insulin the bear wakes up it's no longer insulin resistance even though it clearly was resistance even though it clearly was resistance even though it clearly was before it went into sleep so cold before it went into sleep so cold before it went into sleep so cold exposure for diabetics can function the exposure for diabetics can function the exposure for diabetics can function the same way same way same way some of the things that you know because some of the things that you know because some of the things that you know because you're not going to be able to just fall
30:00you're not going to be able to just fall you're not going to be able to just fall asleep for three months asleep for three months asleep for three months some of the things you have to take into some of the things you have to take into some of the things you have to take into consideration is you have to cut consideration is you have to cut consideration is you have to cut carbohydrates down to a minimum so that carbohydrates down to a minimum so that carbohydrates down to a minimum so that you don't continue to send the signal of you don't continue to send the signal of you don't continue to send the signal of hey there are still carbohydrates around hey there are still carbohydrates around hey there are still carbohydrates around even though it's cold and then you even though it's cold and then you even though it's cold and then you couple that with cold exposure you start couple that with cold exposure you start couple that with cold exposure you start to train the biology to hey it's okay to to train the biology to hey it's okay to to train the biology to hey it's okay to let go of some of our body fat and use let go of some of our body fat and use let go of some of our body fat and use it for heat production because it is in it for heat production because it is in it for heat production because it is in fact cold and this person is not fact cold and this person is not fact cold and this person is not consuming as many carbohydrates so it consuming as many carbohydrates so it consuming as many carbohydrates so it must mean that it's winter so now we can must mean that it's winter so now we can must mean that it's winter so now we can start to undo a lot of the processes start to undo a lot of the processes start to undo a lot of the processes that got turned on when insulin that got turned on when insulin that got turned on when insulin resistance started to come off resistance started to come off resistance started to come off now some of the caveats that you have to now some of the caveats that you have to now some of the caveats that you have to consider when starting this consider when starting this consider when starting this your omega-3 index is crucial to knowing your omega-3 index is crucial to knowing your omega-3 index is crucial to knowing how well you're going to respond to the how well you're going to respond to the how well you're going to respond to the cold because if your omega-6s are cold because if your omega-6s are cold because if your omega-6s are omega-6 to Omega-3 ratio is higher than omega-6 to Omega-3 ratio is higher than omega-6 to Omega-3 ratio is higher than five or six so it's just a ratio ideally
31:00five or six so it's just a ratio ideally five or six so it's just a ratio ideally you want to have four omega-6s to every you want to have four omega-6s to every you want to have four omega-6s to every one omega-3 so a four to one Ratio or one omega-3 so a four to one Ratio or one omega-3 so a four to one Ratio or just four you'll see it on the blood just four you'll see it on the blood just four you'll see it on the blood tests if it's higher than that you have tests if it's higher than that you have tests if it's higher than that you have the potential of running into some the potential of running into some the potential of running into some unwanted side effects of cold exposure unwanted side effects of cold exposure unwanted side effects of cold exposure as as a diabetic or somebody who's obese as as a diabetic or somebody who's obese as as a diabetic or somebody who's obese or just struggling with those types of or just struggling with those types of or just struggling with those types of things if your omega-6 ratio is very things if your omega-6 ratio is very things if your omega-6 ratio is very high high high you might every time you call uh expose you might every time you call uh expose you might every time you call uh expose yourself to cold you might end up with yourself to cold you might end up with yourself to cold you might end up with like a rash on your skin and almost like like a rash on your skin and almost like like a rash on your skin and almost like tingly and rashy especially around tingly and rashy especially around tingly and rashy especially around fingertips and stuff like that that's a fingertips and stuff like that that's a fingertips and stuff like that that's a clear sign that your omega-6 ratio is clear sign that your omega-6 ratio is clear sign that your omega-6 ratio is too high because omega-6s uh interfere too high because omega-6s uh interfere too high because omega-6s uh interfere with uh the cold receptors and how body with uh the cold receptors and how body with uh the cold receptors and how body fat gets processed to fuel your body to fat gets processed to fuel your body to fat gets processed to fuel your body to produce heat if you have too high of produce heat if you have too high of produce heat if you have too high of omega-6s it'll interfere with that and omega-6s it'll interfere with that and omega-6s it'll interfere with that and it ends manifesting as a rash on your
32:00it ends manifesting as a rash on your it ends manifesting as a rash on your skin so that then goes back to hey skin so that then goes back to hey skin so that then goes back to hey change your nutritional outcomes a change your nutritional outcomes a change your nutritional outcomes a little bit to include more omega-3 fatty little bit to include more omega-3 fatty little bit to include more omega-3 fatty fish and start raising if that were to fish and start raising if that were to fish and start raising if that were to happen say I had a client that that happen say I had a client that that happen say I had a client that that happened to that's the first thing I happened to that's the first thing I happened to that's the first thing I would say hey let's uh let's let's go would say hey let's uh let's let's go would say hey let's uh let's let's go test your omega-3 to omega-6 ratio test your omega-3 to omega-6 ratio test your omega-3 to omega-6 ratio because it's not a common test because it's not a common test because it's not a common test um so doctors don't even really know um so doctors don't even really know um so doctors don't even really know much about it but that's where I would much about it but that's where I would much about it but that's where I would go hey let's test that and if it comes go hey let's test that and if it comes go hey let's test that and if it comes back like a 10 or a 12 or a 15 I've seen back like a 10 or a 12 or a 15 I've seen back like a 10 or a 12 or a 15 I've seen I've literally seen people super fit I've literally seen people super fit I've literally seen people super fit super ripped they're omega-3 or omega-6 super ripped they're omega-3 or omega-6 super ripped they're omega-3 or omega-6 to Omega-3 ratio was like a 16 and all to Omega-3 ratio was like a 16 and all to Omega-3 ratio was like a 16 and all kinds of health problems and when they kinds of health problems and when they kinds of health problems and when they would do their cold exposure they're would do their cold exposure they're would do their cold exposure they're like man it kills me it makes me ache it like man it kills me it makes me ache it like man it kills me it makes me ache it makes me all rash and I break out it's makes me all rash and I break out it's makes me all rash and I break out it's like they're like they describe it as like they're like they describe it as like they're like they describe it as like I'm allergic to the cold and I'm like I'm allergic to the cold and I'm like I'm allergic to the cold and I'm like oh like oh like oh okay let's go test your omega-6 to okay let's go test your omega-6 to okay let's go test your omega-6 to Omega-3 ratio and sure enough it was way
33:00Omega-3 ratio and sure enough it was way Omega-3 ratio and sure enough it was way way too high and depending on how high way too high and depending on how high way too high and depending on how high it could take a little while to to fix it could take a little while to to fix it could take a little while to to fix um but if your omega-3 to omega-6 ratio um but if your omega-3 to omega-6 ratio um but if your omega-3 to omega-6 ratio is like a five or ideally a four then is like a five or ideally a four then is like a five or ideally a four then you're gonna be Golding and and you will you're gonna be Golding and and you will you're gonna be Golding and and you will actually respond actually respond actually respond in the opposite uh way you almost start in the opposite uh way you almost start in the opposite uh way you almost start to Crave the cold you almost feel like to Crave the cold you almost feel like to Crave the cold you almost feel like the cold almost gives you superhuman the cold almost gives you superhuman the cold almost gives you superhuman abilities right and that's kind of what abilities right and that's kind of what abilities right and that's kind of what the the ice map went off you know the the ice map went off you know the the ice map went off you know describes in a lot of his experiences is describes in a lot of his experiences is describes in a lot of his experiences is hey when I expose myself to cold I think hey when I expose myself to cold I think hey when I expose myself to cold I think better I function better I have a better I function better I have a better I function better I have a clearer mind I I feel like I can take on clearer mind I I feel like I can take on clearer mind I I feel like I can take on the world that's the type of benefits the world that's the type of benefits the world that's the type of benefits you'll start to get from cold you'll start to get from cold you'll start to get from cold um when your omega-3 to omega-6 ratio is um when your omega-3 to omega-6 ratio is um when your omega-3 to omega-6 ratio is properly done you will only get the properly done you will only get the properly done you will only get the benefits benefits benefits so so what what would be the easiest so so what what would be the easiest so so what what would be the easiest nutritional advice for someone like that nutritional advice for someone like that nutritional advice for someone like that to to fix it without supplements to to fix it without supplements to to fix it without supplements um yeah so in this case I would say that
34:00um yeah so in this case I would say that um yeah so in this case I would say that supplement because if you're omega-6 to supplement because if you're omega-6 to supplement because if you're omega-6 to Omega uh three ratio is that high it Omega uh three ratio is that high it Omega uh three ratio is that high it tells me that you're not just efficient tells me that you're not just efficient tells me that you're not just efficient in Omega-3s but all the things that come in Omega-3s but all the things that come in Omega-3s but all the things that come with the fatty fish that includes with the fatty fish that includes with the fatty fish that includes selenium iodine and those are big big selenium iodine and those are big big selenium iodine and those are big big crucial things because they actually crucial things because they actually crucial things because they actually iodine specifically functions not just iodine specifically functions not just iodine specifically functions not just as a thyroid precursor but also as a as a thyroid precursor but also as a as a thyroid precursor but also as a a brain antioxidant it's actually very a brain antioxidant it's actually very a brain antioxidant it's actually very powerful for that so I would say I powerful for that so I would say I powerful for that so I would say I wouldn't go with supplements very much I wouldn't go with supplements very much I wouldn't go with supplements very much I would go if needed right at the would go if needed right at the would go if needed right at the beginning beginning beginning month right to transition to actual month right to transition to actual month right to transition to actual fatty fish I would say we I would bring fatty fish I would say we I would bring fatty fish I would say we I would bring in some selenium iodine and fish oil in in some selenium iodine and fish oil in in some selenium iodine and fish oil in conjunction with hey conjunction with hey conjunction with hey once a week I want you to have once a week I want you to have once a week I want you to have four to six ounces of fatty fish and four to six ounces of fatty fish and four to six ounces of fatty fish and then over the course of the weeks then over the course of the weeks then over the course of the weeks ideally we end up like Hey Monday ideally we end up like Hey Monday ideally we end up like Hey Monday through Friday or five days out of the
35:00through Friday or five days out of the through Friday or five days out of the week you have one meal a day week you have one meal a day week you have one meal a day so I'm asking for only one one meal a so I'm asking for only one one meal a so I'm asking for only one one meal a day that contains some fatty fish and day that contains some fatty fish and day that contains some fatty fish and that's that's that's salmon Herring mackerel oysters clams salmon Herring mackerel oysters clams salmon Herring mackerel oysters clams you know Cold Water Seafood are going to you know Cold Water Seafood are going to you know Cold Water Seafood are going to contain all of these things in abundance contain all of these things in abundance contain all of these things in abundance selenium iodine Omega-3s and all the selenium iodine Omega-3s and all the selenium iodine Omega-3s and all the cool factors it's not very important to cool factors it's not very important to cool factors it's not very important to mention this all the cofactors for all mention this all the cofactors for all mention this all the cofactors for all of those that get absorbed appropriately of those that get absorbed appropriately of those that get absorbed appropriately so what would be that more advice of so what would be that more advice of so what would be that more advice of incorporating cold exposure to someone's incorporating cold exposure to someone's incorporating cold exposure to someone's life yeah you can start this today the yeah you can start this today the easiest thing is just go outside go easiest thing is just go outside go easiest thing is just go outside go outside for 10 minutes in the morning outside for 10 minutes in the morning outside for 10 minutes in the morning with as little clothing as possible with as little clothing as possible with as little clothing as possible Right like depending on where you live Right like depending on where you live Right like depending on where you live in the neighborhood like for me it's I in the neighborhood like for me it's I in the neighborhood like for me it's I literally go outside in my underwear literally go outside in my underwear literally go outside in my underwear right right right or or even naked sometimes or or even naked sometimes or or even naked sometimes um but what those little clothing as
36:00um but what those little clothing as um but what those little clothing as possible you know ideally a T-shirt and possible you know ideally a T-shirt and possible you know ideally a T-shirt and some short shorts right uh or just some short shorts right uh or just some short shorts right uh or just shirtless if you're a man shirtless uh shirtless if you're a man shirtless uh shirtless if you're a man shirtless uh with some shorts shorts with some shorts shorts with some shorts shorts um for 10 minutes outside in the morning um for 10 minutes outside in the morning um for 10 minutes outside in the morning and you repeat that in the evening and you repeat that in the evening and you repeat that in the evening that's the easiest base level to do this that's the easiest base level to do this that's the easiest base level to do this right right is just little clothing right right is just little clothing right right is just little clothing outside 10 minutes for those 10 minutes outside 10 minutes for those 10 minutes outside 10 minutes for those 10 minutes I don't care what you're doing I don't care what you're doing I don't care what you're doing I personally use those 10 minutes to do I personally use those 10 minutes to do I personally use those 10 minutes to do a little bit of breath work kind of get a little bit of breath work kind of get a little bit of breath work kind of get my mind right for the day my mind right for the day my mind right for the day um write down anything that you know um write down anything that you know um write down anything that you know like you need to get done immediately so like you need to get done immediately so like you need to get done immediately so that you can just relax for those 10 that you can just relax for those 10 that you can just relax for those 10 minutes and kind of let things go minutes and kind of let things go minutes and kind of let things go because the moment you write things down because the moment you write things down because the moment you write things down you can just quickly pick that up and you can just quickly pick that up and you can just quickly pick that up and move on when the 10 minutes are over at move on when the 10 minutes are over at move on when the 10 minutes are over at night it's actually the opposite you night it's actually the opposite you night it's actually the opposite you want to compliment yourself you want to want to compliment yourself you want to want to compliment yourself you want to be like hey [ __ ] yeah I checked that off be like hey [ __ ] yeah I checked that off be like hey [ __ ] yeah I checked that off I killed it today I did this you know I killed it today I did this you know I killed it today I did this you know pat yourself on the back because there's pat yourself on the back because there's pat yourself on the back because there's nothing you can do right it's time to go nothing you can do right it's time to go nothing you can do right it's time to go to bed it's not a time to like
37:00to bed it's not a time to like to bed it's not a time to like busy yourself it's a time to be like hey busy yourself it's a time to be like hey busy yourself it's a time to be like hey I checked off these things I did these I checked off these things I did these I checked off these things I did these things correctly oh I wanted to do that things correctly oh I wanted to do that things correctly oh I wanted to do that a little bit better let's make a note a little bit better let's make a note a little bit better let's make a note for tomorrow I use that a time to like for tomorrow I use that a time to like for tomorrow I use that a time to like tie up the day right and be like perfect tie up the day right and be like perfect tie up the day right and be like perfect I have nothing on my mind and I'm I have nothing on my mind and I'm I have nothing on my mind and I'm outside and I'm relaxing then you go outside and I'm relaxing then you go outside and I'm relaxing then you go back inside and when you go back inside back inside and when you go back inside back inside and when you go back inside this is the only caveat when you go back this is the only caveat when you go back this is the only caveat when you go back inside you do want to make sure the inside you do want to make sure the inside you do want to make sure the lighting is dimmed lighting is dimmed lighting is dimmed um if you use blue light blocking um if you use blue light blocking um if you use blue light blocking glasses I recommend them so that you glasses I recommend them so that you glasses I recommend them so that you don't interfere with you with what you don't interfere with you with what you don't interfere with you with what you just set yourself up before just set yourself up before just set yourself up before so to summary at all up cold exposure is so to summary at all up cold exposure is so to summary at all up cold exposure is beneficial for pretty much anyone if you beneficial for pretty much anyone if you beneficial for pretty much anyone if you are not physically at your Peak are not physically at your Peak are not physically at your Peak Performance you're probably going to Performance you're probably going to Performance you're probably going to benefit from it more than someone who is benefit from it more than someone who is benefit from it more than someone who is if you are at very high kind of if you are at very high kind of if you are at very high kind of performance performance performance space you ideally want to periodize space you ideally want to periodize space you ideally want to periodize yourself at extreme exposure to cold or yourself at extreme exposure to cold or yourself at extreme exposure to cold or you're going to compromise your ability
38:00you're going to compromise your ability you're going to compromise your ability to keep improving is is that kind of to keep improving is is that kind of to keep improving is is that kind of something that yes something that yes something that yes yep yeah that wording works very very yep yeah that wording works very very yep yeah that wording works very very good because it helps you make correct good because it helps you make correct good because it helps you make correct decisions along with like decisions along with like decisions along with like we've ever talked about is we've ever talked about is we've ever talked about is make sure it fits your where you're at make sure it fits your where you're at make sure it fits your where you're at in a globe and how it fits your in a globe and how it fits your in a globe and how it fits your periodization of your life training and periodization of your life training and periodization of your life training and everything else everything else everything else yes absolutely yep you nailed that yes absolutely yep you nailed that yes absolutely yep you nailed that that's a great summary of all the the that's a great summary of all the the that's a great summary of all the the things that we talked about there no things that we talked about there no things that we talked about there no awesome thanks for your time as usual awesome thanks for your time as usual awesome thanks for your time as usual David and uh I'll catch you next video David and uh I'll catch you next video David and uh I'll catch you next video awesome awesome awesome [Music] [Music]