What Happens After 30 Days of COLD SHOWERS This Will SHOCK YOU Dr Susanna S berg
00:00we are overwhelmed our stress depression we are overwhelmed our stress depression epidemic is just increasing so we need epidemic is just increasing so we need epidemic is just increasing so we need to change something this is preventing to change something this is preventing to change something this is preventing lifestyle diseases this is preventing lifestyle diseases this is preventing lifestyle diseases this is preventing depression this is preventing pain depression this is preventing pain depression this is preventing pain [Music] [Music] [Music] I've been looking forward to talking to I've been looking forward to talking to I've been looking forward to talking to you for many months now you for many months now you for many months now and I think over the past few years and I think over the past few years and I think over the past few years there's been a growing awareness there's been a growing awareness there's been a growing awareness of the benefits of deliberately exposing of the benefits of deliberately exposing of the benefits of deliberately exposing ourselves to the cult ourselves to the cult ourselves to the cult there's been lots of anecdotes I think there's been lots of anecdotes I think there's been lots of anecdotes I think vimhoff is absolutely popularized this vimhoff is absolutely popularized this vimhoff is absolutely popularized this across the world what I find interesting across the world what I find interesting across the world what I find interesting with you though Susanna is that you've with you though Susanna is that you've with you though Susanna is that you've actually gone and conducted some proper actually gone and conducted some proper actually gone and conducted some proper scientific research to actually help us scientific research to actually help us scientific research to actually help us identify what is really going on when we identify what is really going on when we identify what is really going on when we expose ourselves to the cold expose ourselves to the cold expose ourselves to the cold so right at the top so right at the top so right at the top given how reluctant many people are given how reluctant many people are given how reluctant many people are to expose themselves to anything called
01:00to expose themselves to anything called to expose themselves to anything called these days these days these days can you make the case as to why people can you make the case as to why people can you make the case as to why people should do it should do it should do it yeah there are so many reasons why yeah there are so many reasons why yeah there are so many reasons why people should do it so there is so much people should do it so there is so much people should do it so there is so much going on in the body when you go into going on in the body when you go into going on in the body when you go into the cold the cold the cold um so there's definitely physiological um so there's definitely physiological um so there's definitely physiological reasons why people should do this reasons why people should do this reasons why people should do this because it can actually benefit your because it can actually benefit your because it can actually benefit your health right away there's like this health right away there's like this health right away there's like this acute response that you will benefit acute response that you will benefit acute response that you will benefit from but also on the long term so this from but also on the long term so this from but also on the long term so this could actually prevent lifestyle could actually prevent lifestyle could actually prevent lifestyle diseases and also on a mental state you diseases and also on a mental state you diseases and also on a mental state you can say that you can use this as a way can say that you can use this as a way can say that you can use this as a way of increasing your stress threshold of increasing your stress threshold of increasing your stress threshold actually yeah and getting more confident actually yeah and getting more confident actually yeah and getting more confident actually that is one of the things that actually that is one of the things that actually that is one of the things that I discovered later on and not from the I discovered later on and not from the I discovered later on and not from the beginning so I started my research in beginning so I started my research in beginning so I started my research in looking into what happens in the body looking into what happens in the body looking into what happens in the body and since then I would just work my way and since then I would just work my way and since then I would just work my way around what else is going on yeah around what else is going on yeah around what else is going on yeah I think you've you've really
02:00I think you've you've really I think you've you've really touched on a few important things there touched on a few important things there touched on a few important things there for me like when I think about the colds for me like when I think about the colds for me like when I think about the colds and why I why my patients why the and why I why my patients why the and why I why my patients why the general public should consider general public should consider general public should consider you know intentionally exposing you know intentionally exposing you know intentionally exposing themselves to that cold themselves to that cold themselves to that cold I kind of put these I kind of put these I kind of put these benefits into three different categories benefits into three different categories benefits into three different categories the physical benefits so things like the physical benefits so things like the physical benefits so things like your metabolism potential benefits with your metabolism potential benefits with your metabolism potential benefits with weight loss taxi diabetes you know the weight loss taxi diabetes you know the weight loss taxi diabetes you know the immune system things like brown fat immune system things like brown fat immune system things like brown fat which we're going to talk about joint which we're going to talk about joint which we're going to talk about joint pain all all these things pain all all these things pain all all these things then I think about our mental health and then I think about our mental health and then I think about our mental health and well-being so exactly our resilience well-being so exactly our resilience well-being so exactly our resilience mood anxiety depression and then I think about Athletics and I and then I think about Athletics and I think about recovery and endurance so think about recovery and endurance so think about recovery and endurance so it's quite incredible that one it's quite incredible that one it's quite incredible that one modality one thing cold exposure can modality one thing cold exposure can modality one thing cold exposure can potentially have so many different potentially have so many different potentially have so many different benefits right yeah yeah and you need to benefits right yeah yeah and you need to benefits right yeah yeah and you need to think about why it's actually this one
03:00think about why it's actually this one think about why it's actually this one thing why is it that it can do so many thing why is it that it can do so many thing why is it that it can do so many good things why is it that we cannot get good things why is it that we cannot get good things why is it that we cannot get appeal to do exactly all those things it appeal to do exactly all those things it appeal to do exactly all those things it can it cannot happen we we don't have can it cannot happen we we don't have can it cannot happen we we don't have that but you can go and into the cold that but you can go and into the cold that but you can go and into the cold and you can use it in very much very and you can use it in very much very and you can use it in very much very different ways so if you have pain you different ways so if you have pain you different ways so if you have pain you can go into the cold and you will have can go into the cold and you will have can go into the cold and you will have less pain and that will last for the day less pain and that will last for the day less pain and that will last for the day at least and if you are in a bad mood at least and if you are in a bad mood at least and if you are in a bad mood you can go into the cold as well and you you can go into the cold as well and you you can go into the cold as well and you will feel much better it's just you can will feel much better it's just you can will feel much better it's just you can use it in so many different ways you can use it in so many different ways you can use it in so many different ways you can use it for Recovery as you just said and use it for Recovery as you just said and use it for Recovery as you just said and I think that it's very difficult to find I think that it's very difficult to find I think that it's very difficult to find something else that is that great it can something else that is that great it can something else that is that great it can do so many good things you can have so do so many good things you can have so do so many good things you can have so many reasons to go and there is always many reasons to go and there is always many reasons to go and there is always something that the code can repair for something that the code can repair for something that the code can repair for you in your body so it seems like when I you in your body so it seems like when I you in your body so it seems like when I started my research I was pretty much started my research I was pretty much started my research I was pretty much looking into the brown fat which you looking into the brown fat which you looking into the brown fat which you just mentioned but when I met people out just mentioned but when I met people out just mentioned but when I met people out there swimming around and I asked them there swimming around and I asked them there swimming around and I asked them why do you use the cold and every time I
04:00why do you use the cold and every time I why do you use the cold and every time I got a different answer and every one of got a different answer and every one of got a different answer and every one of them seemed to have like one problem them seemed to have like one problem them seemed to have like one problem with this or one problem with that and with this or one problem with that and with this or one problem with that and help in different ways so it seems like help in different ways so it seems like help in different ways so it seems like maybe from an evolutionary point of view maybe from an evolutionary point of view maybe from an evolutionary point of view that this is something that we that this is something that we that this is something that we involved in of course but it's also involved in of course but it's also involved in of course but it's also something that we as human beings need something that we as human beings need something that we as human beings need to like reset our body in every way so to like reset our body in every way so to like reset our body in every way so it's like going into the cold that we it's like going into the cold that we it's like going into the cold that we just did just everything in in our just did just everything in in our just did just everything in in our system our mood our physiology so if you system our mood our physiology so if you system our mood our physiology so if you have pain that will go away so it just have pain that will go away so it just have pain that will go away so it just seems like it's gonna do everything good seems like it's gonna do everything good seems like it's gonna do everything good for us no matter what kind of pain or for us no matter what kind of pain or for us no matter what kind of pain or what kind of issues that we have what kind of issues that we have what kind of issues that we have yeah you say pain there yeah and I know yeah you say pain there yeah and I know yeah you say pain there yeah and I know when I hear the term pain now I think of when I hear the term pain now I think of when I hear the term pain now I think of physical pain physical pain physical pain and emotional pain and emotional pain and emotional pain and and and it's something I'll be thinking about it's something I'll be thinking about it's something I'll be thinking about for a while but I spoke to see this for a while but I spoke to see this for a while but I spoke to see this wonderful daughter a few weeks ago on wonderful daughter a few weeks ago on wonderful daughter a few weeks ago on the show called Dr Howard Schumer and he the show called Dr Howard Schumer and he the show called Dr Howard Schumer and he was
05:00was was talking about a lot of the research he's talking about a lot of the research he's talking about a lot of the research he's done on chronic pain done on chronic pain done on chronic pain and he was sharing how the body will have pain to a physical the body will have pain to a physical injury but also to an emotional injury injury but also to an emotional injury injury but also to an emotional injury and it shows up in the same part of the and it shows up in the same part of the and it shows up in the same part of the brain yeah and I think it's really great brain yeah and I think it's really great brain yeah and I think it's really great to connect that to the cold because as to connect that to the cold because as to connect that to the cold because as you say the cold is having these you say the cold is having these you say the cold is having these physical benefits but also these mental physical benefits but also these mental physical benefits but also these mental and emotional benefits as well yeah but and emotional benefits as well yeah but and emotional benefits as well yeah but it's also just our body and mind is it's also just our body and mind is it's also just our body and mind is connected of course so if we go into the connected of course so if we go into the connected of course so if we go into the cold it's going to change something cold it's going to change something cold it's going to change something physical right yeah and that will of physical right yeah and that will of physical right yeah and that will of course also connect with our brain and course also connect with our brain and course also connect with our brain and that's going to change something in the that's going to change something in the that's going to change something in the brain so the brain when we go into the brain so the brain when we go into the brain so the brain when we go into the cold there will be a release of cold there will be a release of cold there will be a release of neurotransmitters all these good neurotransmitters all these good neurotransmitters all these good chemicals in the brain and that will chemicals in the brain and that will chemicals in the brain and that will float around in your body as well and float around in your body as well and float around in your body as well and all these hormones so it's going to all these hormones so it's going to all these hormones so it's going to connect how you feel so if you can take connect how you feel so if you can take connect how you feel so if you can take away the the physical pain that is also away the the physical pain that is also away the the physical pain that is also what's going on happening in the in the
06:00what's going on happening in the in the what's going on happening in the in the mind this whole field of science versus mind this whole field of science versus mind this whole field of science versus anecdotes it's really interesting to me anecdotes it's really interesting to me anecdotes it's really interesting to me and one of the reasons I was so excited and one of the reasons I was so excited and one of the reasons I was so excited to talk to you is because there is a lot to talk to you is because there is a lot to talk to you is because there is a lot of anecdotal of anecdotal of anecdotal knowledge and wisdom about the cult knowledge and wisdom about the cult knowledge and wisdom about the cult but I don't know anyone who studied it but I don't know anyone who studied it but I don't know anyone who studied it as much as you and it's it's really as much as you and it's it's really as much as you and it's it's really amazing to to say yeah you know humans amazing to to say yeah you know humans amazing to to say yeah you know humans have kind of known this for hundreds of have kind of known this for hundreds of have kind of known this for hundreds of thousands of years but you're now thousands of years but you're now thousands of years but you're now showcasing with your science what showcasing with your science what showcasing with your science what exactly might be going on so I'm exactly might be going on so I'm exactly might be going on so I'm definitely want to get into all of that definitely want to get into all of that definitely want to get into all of that I want to make this super practical for I want to make this super practical for I want to make this super practical for people as well people as well people as well but Susanna I thought near the start of but Susanna I thought near the start of but Susanna I thought near the start of this conversation this conversation this conversation I really want to address I really want to address I really want to address the issue that many people have which is the issue that many people have which is the issue that many people have which is I just don't want to get cold yeah like I just don't want to get cold yeah like I just don't want to get cold yeah like it's not for me it's not for me it's not for me if I speak to my wife about a cold if I speak to my wife about a cold if I speak to my wife about a cold shower or doing some cold immersion shower or doing some cold immersion shower or doing some cold immersion she will Point Blank reviews do that's she will Point Blank reviews do that's she will Point Blank reviews do that's not for me you know I'm not good with
07:00not for me you know I'm not good with not for me you know I'm not good with the chords exactly right so can you just the chords exactly right so can you just the chords exactly right so can you just speak to that at the start here yeah speak to that at the start here yeah speak to that at the start here yeah well yeah that is definitely the main well yeah that is definitely the main well yeah that is definitely the main thing the thing is that in our society thing the thing is that in our society thing the thing is that in our society we are now in a time where we don't want we are now in a time where we don't want we are now in a time where we don't want to get uncomfortable we are so used to to get uncomfortable we are so used to to get uncomfortable we are so used to seeking Comfort all the time and we we seeking Comfort all the time and we we seeking Comfort all the time and we we want that we want everything to be warm want that we want everything to be warm want that we want everything to be warm we want everything to be easy easy food we want everything to be easy easy food we want everything to be easy easy food fast food we want everything to be right fast food we want everything to be right fast food we want everything to be right at our hands and we have taught at our hands and we have taught at our hands and we have taught ourselves that the cold is not something ourselves that the cold is not something ourselves that the cold is not something that is useful for anything and I kind that is useful for anything and I kind that is useful for anything and I kind of understand why because of understand why because of understand why because well we haven't really for a long time well we haven't really for a long time well we haven't really for a long time known what does the code actually do for known what does the code actually do for known what does the code actually do for us is beneficial for us it's quite new us is beneficial for us it's quite new us is beneficial for us it's quite new that as you said that the science has that as you said that the science has that as you said that the science has kept up with this in intuitively good kept up with this in intuitively good kept up with this in intuitively good thing to do right so it's it's actually thing to do right so it's it's actually thing to do right so it's it's actually brand new that we know that this is good brand new that we know that this is good brand new that we know that this is good for us so that is why we're sitting here for us so that is why we're sitting here for us so that is why we're sitting here right we're talking about what is the right we're talking about what is the right we're talking about what is the benefits of this on a scientific level benefits of this on a scientific level benefits of this on a scientific level but for thousands of years we have known but for thousands of years we have known but for thousands of years we have known intuitively that this is good so if if
08:00intuitively that this is good so if if intuitively that this is good so if if we go back to we go back to we go back to um hypocritis let's go back to the the um hypocritis let's go back to the the um hypocritis let's go back to the the ancient times where they already knew ancient times where they already knew ancient times where they already knew that this is really really good so he that this is really really good so he that this is really really good so he said that using cold and heat actually said that using cold and heat actually said that using cold and heat actually for for for um these ancient philosophers from that um these ancient philosophers from that um these ancient philosophers from that time said that you should go into the time said that you should go into the time said that you should go into the cold water you should go into the hot cold water you should go into the hot cold water you should go into the hot water because it's good for your water because it's good for your water because it's good for your cardiovascular system and it's good for cardiovascular system and it's good for cardiovascular system and it's good for your heart so they already advised it your heart so they already advised it your heart so they already advised it back then yeah and people were doing back then yeah and people were doing back then yeah and people were doing this all over they called it thermalism this all over they called it thermalism this all over they called it thermalism so they were doing this everywhere and so they were doing this everywhere and so they were doing this everywhere and and and and it was something they and and and it was something they and and and it was something they everybody thought of as beneficial for everybody thought of as beneficial for everybody thought of as beneficial for them and there was no really proof of them and there was no really proof of them and there was no really proof of this but since thermalism and not until this but since thermalism and not until this but since thermalism and not until maybe today there has been Wars going on maybe today there has been Wars going on maybe today there has been Wars going on and also the Titanic uh disaster also and also the Titanic uh disaster also and also the Titanic uh disaster also kind of put a shadow over the cold water kind of put a shadow over the cold water kind of put a shadow over the cold water because then people found out that if because then people found out that if because then people found out that if you drown if you fall into very cold
09:00you drown if you fall into very cold you drown if you fall into very cold water you get hypothermic and you would water you get hypothermic and you would water you get hypothermic and you would die within 30 minutes yeah and that was die within 30 minutes yeah and that was die within 30 minutes yeah and that was not very good for the cold water and and not very good for the cold water and and not very good for the cold water and and and its reputation so no scientist at and its reputation so no scientist at and its reputation so no scientist at that time wanted to pick up this basic that time wanted to pick up this basic that time wanted to pick up this basic science and say well we need to study science and say well we need to study science and say well we need to study more on the beneficial sides of this more on the beneficial sides of this more on the beneficial sides of this because it really had this dark history because it really had this dark history because it really had this dark history now now now so so so then we actually not on so if you go then we actually not on so if you go then we actually not on so if you go back in the science literature you will back in the science literature you will back in the science literature you will find oh physiology studies but these are find oh physiology studies but these are find oh physiology studies but these are not that old actually they go back to not that old actually they go back to not that old actually they go back to the 70s or maybe the 80s and then up the 70s or maybe the 80s and then up the 70s or maybe the 80s and then up until today there are more and more until today there are more and more until today there are more and more studies on the the you can say the studies on the the you can say the studies on the the you can say the physiology of the cold but Up Until then physiology of the cold but Up Until then physiology of the cold but Up Until then people didn't want to really touch it people didn't want to really touch it people didn't want to really touch it because of all these accidents and and because of all these accidents and and because of all these accidents and and stuff that was going on back then but stuff that was going on back then but stuff that was going on back then but this is not this is of course accidents this is not this is of course accidents this is not this is of course accidents which we shouldn't compare to doing which we shouldn't compare to doing which we shouldn't compare to doing deliberate cold exposure so that is why deliberate cold exposure so that is why deliberate cold exposure so that is why we have catching up now but this was one we have catching up now but this was one we have catching up now but this was one of the questions I needed to have of the questions I needed to have of the questions I needed to have answered for myself why is it that we
10:00answered for myself why is it that we answered for myself why is it that we are so behind on This research why is it are so behind on This research why is it are so behind on This research why is it that I can come today and and and tell that I can come today and and and tell that I can come today and and and tell you about cold water exposure and brown you about cold water exposure and brown you about cold water exposure and brown fat and and the beneficial side of this fat and and the beneficial side of this fat and and the beneficial side of this and we are in 2022 so I think it's it's and we are in 2022 so I think it's it's and we are in 2022 so I think it's it's a bit late but we are picking up we are a bit late but we are picking up we are a bit late but we are picking up we are getting back to the terminal awesome getting back to the terminal awesome getting back to the terminal awesome yeah it's interesting to hear that yeah it's interesting to hear that yeah it's interesting to hear that historical kind of narrative I didn't historical kind of narrative I didn't historical kind of narrative I didn't know a lot of that actually know a lot of that actually know a lot of that actually um and when you mention the Titanic um and when you mention the Titanic um and when you mention the Titanic the first thing that came to my mind as the first thing that came to my mind as the first thing that came to my mind as you were saying that was that you were saying that was that you were saying that was that we don't not get in a car we don't not get in a car we don't not get in a car because there are car accidents and in a because there are car accidents and in a because there are car accidents and in a multi-car pile up on the motorway a lot multi-car pile up on the motorway a lot multi-car pile up on the motorway a lot of people may well die or get you know of people may well die or get you know of people may well die or get you know seriously injured yeah seriously injured yeah seriously injured yeah but we do it anyways but we still do it but we do it anyways but we still do it but we do it anyways but we still do it yeah we go no I'm still gonna drive or yeah we go no I'm still gonna drive or yeah we go no I'm still gonna drive or take a car or a bus here right so it's take a car or a bus here right so it's take a car or a bus here right so it's it is fascinating and I think I'm I'm it is fascinating and I think I'm I'm it is fascinating and I think I'm I'm really interested I always have been in really interested I always have been in really interested I always have been in terms of
11:00terms of terms of why a lot of the stuff that the science why a lot of the stuff that the science why a lot of the stuff that the science is now showing is now showing is now showing has been practiced by humans has been practiced by humans has been practiced by humans from all different parts of the world from all different parts of the world from all different parts of the world for years like you mentioned Hippocrates for years like you mentioned Hippocrates for years like you mentioned Hippocrates also said let food be thy medicine and also said let food be thy medicine and also said let food be thy medicine and Medicine bi food and now there's a Medicine bi food and now there's a Medicine bi food and now there's a growing recognition in the last 10 maybe growing recognition in the last 10 maybe growing recognition in the last 10 maybe 15 years that 15 years that 15 years that oh the food that you eat can actually be oh the food that you eat can actually be oh the food that you eat can actually be used in a medicinal way or a used in a medicinal way or a used in a medicinal way or a non-medicinal way and traditional non-medicinal way and traditional non-medicinal way and traditional Chinese medicine for years has been Chinese medicine for years has been Chinese medicine for years has been talking about that different parts of talking about that different parts of talking about that different parts of the body are more active the body are more active the body are more active at different times of the day yeah and at different times of the day yeah and at different times of the day yeah and you know I think Western science looked you know I think Western science looked you know I think Western science looked down on that for years and yeah you know down on that for years and yeah you know down on that for years and yeah you know in the last 10 years with Corona biology in the last 10 years with Corona biology in the last 10 years with Corona biology and this was saying oh yeah they were and this was saying oh yeah they were and this was saying oh yeah they were right yeah so I find I find that really right yeah so I find I find that really right yeah so I find I find that really really interesting do you think it's really interesting do you think it's really interesting do you think it's possible for everyone possible for everyone possible for everyone to start to embrace the cold or do you to start to embrace the cold or do you to start to embrace the cold or do you think some people like my wife for think some people like my wife for think some people like my wife for example if she says the cold is not for example if she says the cold is not for example if she says the cold is not for me is that something they should you me is that something they should you me is that something they should you know because the first time they go in
12:00know because the first time they go in know because the first time they go in they're struggling so they don't want to they're struggling so they don't want to they're struggling so they don't want to do it anymore is that a good reason for do it anymore is that a good reason for do it anymore is that a good reason for them not to do it at all them not to do it at all them not to do it at all no no not in my opinion because I mean no no not in my opinion because I mean no no not in my opinion because I mean the more the more they rejected the more the more the more they rejected the more the more the more they rejected the more they might even need it actually yeah they might even need it actually yeah they might even need it actually yeah because you need to you need to go into because you need to you need to go into because you need to you need to go into the cold multiple times to get at least the cold multiple times to get at least the cold multiple times to get at least just a little bit used to it so in the just a little bit used to it so in the just a little bit used to it so in the beginning it would definitely be very beginning it would definitely be very beginning it would definitely be very hard and that is something that you need hard and that is something that you need hard and that is something that you need to push through you can use it as a a to push through you can use it as a a to push through you can use it as a a way of also it's a it's the kind of way of also it's a it's the kind of way of also it's a it's the kind of training you can say just like going to training you can say just like going to training you can say just like going to the gym your muscles will be sore and the gym your muscles will be sore and the gym your muscles will be sore and going into the first cold shower or cold going into the first cold shower or cold going into the first cold shower or cold plunge will also hurt you in a way plunge will also hurt you in a way plunge will also hurt you in a way because the cold pain is there right but because the cold pain is there right but because the cold pain is there right but for every time you go to the gym or for every time you go to the gym or for every time you go to the gym or every time you go to the cold you can every time you go to the cold you can every time you go to the cold you can see that as exercise not only exercise see that as exercise not only exercise see that as exercise not only exercise in the code for your physiology but it's in the code for your physiology but it's in the code for your physiology but it's also a mental uh kind of workout that also a mental uh kind of workout that also a mental uh kind of workout that you're doing you're pushing yourself to you're doing you're pushing yourself to you're doing you're pushing yourself to the uncomfortable State and every time
13:00the uncomfortable State and every time the uncomfortable State and every time you do that you get a Little Bit you do that you get a Little Bit you do that you get a Little Bit Stronger not only in your in your cells Stronger not only in your in your cells Stronger not only in your in your cells but also in your mind so every time you but also in your mind so every time you but also in your mind so every time you can do that you push yourself a little can do that you push yourself a little can do that you push yourself a little bit you get more confident next time I bit you get more confident next time I bit you get more confident next time I can do this again yeah so going into the can do this again yeah so going into the can do this again yeah so going into the code this is in our DNA I mean we we're code this is in our DNA I mean we we're code this is in our DNA I mean we we're involved in the cold so if people say involved in the cold so if people say involved in the cold so if people say that well the code is not for me you can that well the code is not for me you can that well the code is not for me you can tell your wife well you're involved with tell your wife well you're involved with tell your wife well you're involved with the code the code and your ancestors did the code the code and your ancestors did the code the code and your ancestors did this all the time this is the reason why this all the time this is the reason why this all the time this is the reason why we are here so if they can do it we can we are here so if they can do it we can we are here so if they can do it we can do it and they get they they were do it and they get they they were do it and they get they they were healthy because they were living out healthy because they were living out healthy because they were living out there the code was just something that there the code was just something that there the code was just something that they embraced every day yeah and they they embraced every day yeah and they they embraced every day yeah and they would chase by lions and hunting all the would chase by lions and hunting all the would chase by lions and hunting all the time and then they relaxed so they also time and then they relaxed so they also time and then they relaxed so they also had this you can say going into the code had this you can say going into the code had this you can say going into the code but then they're also relaxed so this is but then they're also relaxed so this is but then they're also relaxed so this is called the eustress so this is the called the eustress so this is the called the eustress so this is the healthy kind of stress yeah so you healthy kind of stress yeah so you healthy kind of stress yeah so you stress your body in a very good way but stress your body in a very good way but stress your body in a very good way but then you also pause so you have like
14:00then you also pause so you have like then you also pause so you have like your calm maybe rest of the day or your calm maybe rest of the day or your calm maybe rest of the day or you're not too stressful at least but you're not too stressful at least but you're not too stressful at least but this modern society we're doing this modern society we're doing this modern society we're doing something completely different we have something completely different we have something completely different we have turned this upside down so now we are turned this upside down so now we are turned this upside down so now we are stressed all day and then we go do stressed all day and then we go do stressed all day and then we go do something that will also stress us and something that will also stress us and something that will also stress us and we don't find the peace in between so we we don't find the peace in between so we we don't find the peace in between so we have this kind of like dripful all the have this kind of like dripful all the have this kind of like dripful all the time all day of stress which then time all day of stress which then time all day of stress which then eventually would be chronic stress but eventually would be chronic stress but eventually would be chronic stress but going into the cold is uh is a very going into the cold is uh is a very going into the cold is uh is a very stressful it's it's very potent you know stressful it's it's very potent you know stressful it's it's very potent you know the temperature but it's very the temperature but it's very the temperature but it's very um it's very useful because you only do um it's very useful because you only do um it's very useful because you only do it at that time and then you're calm it at that time and then you're calm it at that time and then you're calm afterwards yeah so we need to learn what afterwards yeah so we need to learn what afterwards yeah so we need to learn what is actually stress is actually stress is actually stress it's such an important point you know it's such an important point you know it's such an important point you know you mentioned you mentioned you mentioned I guess comfort I guess comfort I guess comfort is killing us you know as is killing us you know as is killing us you know as as humans we've always been wired to as humans we've always been wired to as humans we've always been wired to make things easier to seek out Comforts make things easier to seek out Comforts make things easier to seek out Comforts but until recently even though we're
15:00but until recently even though we're but until recently even though we're wired that way we would have been wired that way we would have been wired that way we would have been exposed to discomfort pretty much every exposed to discomfort pretty much every exposed to discomfort pretty much every day you know I guess that the extreme of day you know I guess that the extreme of day you know I guess that the extreme of that is now where I don't know what it's that is now where I don't know what it's that is now where I don't know what it's like in Denmark but certainly here in like in Denmark but certainly here in like in Denmark but certainly here in the UK and I know in America the UK and I know in America the UK and I know in America you can literally sit on your sofa you can literally sit on your sofa you can literally sit on your sofa and on an app and on an app and on an app order whatever food you want and have it order whatever food you want and have it order whatever food you want and have it delivered to your door 10 or 15 minutes delivered to your door 10 or 15 minutes delivered to your door 10 or 15 minutes yeah later right so and often that food yeah later right so and often that food yeah later right so and often that food isn't let's say the most health isn't let's say the most health isn't let's say the most health promoting food that we could be eating promoting food that we could be eating promoting food that we could be eating that is an extreme version of how that is an extreme version of how that is an extreme version of how you know acquiring food is something we you know acquiring food is something we you know acquiring food is something we would always have required to put some would always have required to put some would always have required to put some effort into yes so hunt or to gather effort into yes so hunt or to gather effort into yes so hunt or to gather right and then even to cook it right and then even to cook it right and then even to cook it but every little bit of discomfort has but every little bit of discomfort has but every little bit of discomfort has been engineered out of our Lives been engineered out of our Lives been engineered out of our Lives movement escalators lifts right all movement escalators lifts right all movement escalators lifts right all these things now you don't have to move these things now you don't have to move these things now you don't have to move anymore you can still function I think anymore you can still function I think anymore you can still function I think the cold is just a brilliant example of
16:00the cold is just a brilliant example of the cold is just a brilliant example of that I totally agree with you that I that I totally agree with you that I that I totally agree with you that I think think think many people who struggle with the colds many people who struggle with the colds many people who struggle with the colds probably struggle with it because probably struggle with it because probably struggle with it because they're not exposed to it now I they're not exposed to it now I they're not exposed to it now I understand some people have got thyroid understand some people have got thyroid understand some people have got thyroid issues which can change your cold issues which can change your cold issues which can change your cold tolerance so I just want to be clear on tolerance so I just want to be clear on tolerance so I just want to be clear on that yeah I think for many of us that yeah I think for many of us that yeah I think for many of us we've narrowed we've narrowed we've narrowed our experience of Life everything's you our experience of Life everything's you our experience of Life everything's you know let's talk about temperature we've know let's talk about temperature we've know let's talk about temperature we've got heating or air conditioning at home got heating or air conditioning at home got heating or air conditioning at home and in the car and in the office so and in the car and in the office so and in the car and in the office so we're never being exposed so our whole we're never being exposed so our whole we're never being exposed so our whole world is coming inwards which is why world is coming inwards which is why world is coming inwards which is why presumably we have this low tolerance to presumably we have this low tolerance to presumably we have this low tolerance to anything low tolerance distress low anything low tolerance distress low anything low tolerance distress low tolerance to heat and I I absolutely tolerance to heat and I I absolutely tolerance to heat and I I absolutely agree with you that like regularly with agree with you that like regularly with agree with you that like regularly with these controlled doses of exposure to these controlled doses of exposure to these controlled doses of exposure to this form of stress will little by this form of stress will little by this form of stress will little by little start to widen that window so you little start to widen that window so you little start to widen that window so you know over time yes you're more tolerant know over time yes you're more tolerant know over time yes you're more tolerant to the colds but you'll also be more
17:00to the colds but you'll also be more to the colds but you'll also be more tolerant to the stress that you tolerant to the stress that you tolerant to the stress that you experience in everyday life yeah exactly experience in everyday life yeah exactly experience in everyday life yeah exactly yeah yeah I love that yeah yeah I love that yeah yeah I love that that taking the cold out of your that taking the cold out of your that taking the cold out of your everyday which we have done we have one everyday which we have done we have one everyday which we have done we have one close on we have very warm rooms we we close on we have very warm rooms we we close on we have very warm rooms we we sleep with big pillows and blankets and sleep with big pillows and blankets and sleep with big pillows and blankets and everything so we we are not exposing everything so we we are not exposing everything so we we are not exposing ourselves to something that we were ourselves to something that we were ourselves to something that we were actually born to do to to be evolved in actually born to do to to be evolved in actually born to do to to be evolved in in different temperatures and we in different temperatures and we in different temperatures and we actually know this from a very special actually know this from a very special actually know this from a very special organ that we have in our body nobody organ that we have in our body nobody organ that we have in our body nobody knows about this organ it's it's not knows about this organ it's it's not knows about this organ it's it's not something that we that we have explored something that we that we have explored something that we that we have explored that much but it's called the brown fat that much but it's called the brown fat that much but it's called the brown fat so the healthy Brown fat I call it so the healthy Brown fat I call it so the healthy Brown fat I call it healthy and it is healthy because but I healthy and it is healthy because but I healthy and it is healthy because but I just want to outline that it's healthy just want to outline that it's healthy just want to outline that it's healthy um so the the healthy Brown fat is quite um so the the healthy Brown fat is quite um so the the healthy Brown fat is quite opposite to our white fat and this opposite to our white fat and this opposite to our white fat and this special little bit Mystic organ that we special little bit Mystic organ that we special little bit Mystic organ that we have is is actually the temperature have is is actually the temperature have is is actually the temperature regulated that we have in our body and
18:00regulated that we have in our body and regulated that we have in our body and if we don't get exposed to temperature if we don't get exposed to temperature if we don't get exposed to temperature different temperatures changing on our different temperatures changing on our different temperatures changing on our skin then we are not using this organ in skin then we are not using this organ in skin then we are not using this organ in our body yeah and my many people were our body yeah and my many people were our body yeah and my many people were like well do we need it then because if like well do we need it then because if like well do we need it then because if we are not exposed to any different we are not exposed to any different we are not exposed to any different temperatures then we might not need it temperatures then we might not need it temperatures then we might not need it but then actually we have found out that but then actually we have found out that but then actually we have found out that this organ is not only controlling our this organ is not only controlling our this organ is not only controlling our temperature from the inside temperature from the inside temperature from the inside um it's actually also helping your um it's actually also helping your um it's actually also helping your metabolism so it has a huge impact on on metabolism so it has a huge impact on on metabolism so it has a huge impact on on our health and we can see in studies our health and we can see in studies our health and we can see in studies that if people don't have uh the healthy that if people don't have uh the healthy that if people don't have uh the healthy Brown fat we see that they have a higher Brown fat we see that they have a higher Brown fat we see that they have a higher they have more obesity they have their they have more obesity they have their they have more obesity they have their they have a larger higher BMI but I also they have a larger higher BMI but I also they have a larger higher BMI but I also have type 2 diabetes so there's have type 2 diabetes so there's have type 2 diabetes so there's definitely a correlation of less brown definitely a correlation of less brown definitely a correlation of less brown fat and and being overweight and having fat and and being overweight and having fat and and being overweight and having type 2 diabetes and have cardiovascular type 2 diabetes and have cardiovascular type 2 diabetes and have cardiovascular diseases and this is also increasing of diseases and this is also increasing of diseases and this is also increasing of course with age but we also see that if
19:00course with age but we also see that if course with age but we also see that if you have brown fat that your energy you have brown fat that your energy you have brown fat that your energy expenditure goes up and that you will expenditure goes up and that you will expenditure goes up and that you will have a lower blood pressure you will have a lower blood pressure you will have a lower blood pressure you will have less obesity and and not having have less obesity and and not having have less obesity and and not having um type 2 diabetes for example so um type 2 diabetes for example so um type 2 diabetes for example so people or scientists from I think it was people or scientists from I think it was people or scientists from I think it was about the Millennium actually so it's about the Millennium actually so it's about the Millennium actually so it's quite new that people are doing the all quite new that people are doing the all quite new that people are doing the all this research in it but we found out this research in it but we found out this research in it but we found out that that that if we can activate the brown fat it will if we can activate the brown fat it will if we can activate the brown fat it will not only increase our temperature from not only increase our temperature from not only increase our temperature from the inside but it will also use our the inside but it will also use our the inside but it will also use our glucose and it will use our fat from a glucose and it will use our fat from a glucose and it will use our fat from a bloodstream as fuel and this is really bloodstream as fuel and this is really bloodstream as fuel and this is really good for us because then we are cleaning good for us because then we are cleaning good for us because then we are cleaning up some of the stuff that we have put in up some of the stuff that we have put in up some of the stuff that we have put in and sitting out on our couch and eating and sitting out on our couch and eating and sitting out on our couch and eating all these very comforting food so we all these very comforting food so we all these very comforting food so we have too much of that this is why we have too much of that this is why we have too much of that this is why we have all these lifestyle diseases but have all these lifestyle diseases but have all these lifestyle diseases but the brown fat is not being used in our the brown fat is not being used in our the brown fat is not being used in our society because we are so comfortable society because we are so comfortable society because we are so comfortable all the time so if we can get cold on all the time so if we can get cold on all the time so if we can get cold on our skin we can activate the brown fat
20:00our skin we can activate the brown fat our skin we can activate the brown fat and they would do that immediately and they would do that immediately and they would do that immediately actually so as soon as you get in the actually so as soon as you get in the actually so as soon as you get in the cold or go outside actually just in a cold or go outside actually just in a cold or go outside actually just in a t-shirt you have code receptors on the t-shirt you have code receptors on the t-shirt you have code receptors on the skin sending a signal to the brain in skin sending a signal to the brain in skin sending a signal to the brain in the temperature regulating Center and the temperature regulating Center and the temperature regulating Center and that will release norepinephrine so or that will release norepinephrine so or that will release norepinephrine so or adrenaline you can also call it so this adrenaline you can also call it so this adrenaline you can also call it so this stressor will activate stressor will activate stressor will activate um your brown fat cells which will then um your brown fat cells which will then um your brown fat cells which will then take sugar and fat in as fuel to take sugar and fat in as fuel to take sugar and fat in as fuel to generate Heat generate Heat generate Heat so you actually get warmer by going into so you actually get warmer by going into so you actually get warmer by going into the cold so when your wife says I don't the cold so when your wife says I don't the cold so when your wife says I don't want to do this stuff for me because I'm want to do this stuff for me because I'm want to do this stuff for me because I'm so cold I would say well if you do just so cold I would say well if you do just so cold I would say well if you do just do it a little bit and you just keep do it a little bit and you just keep do it a little bit and you just keep practicing tell yourself that this is practicing tell yourself that this is practicing tell yourself that this is really good good so Center study have really good good so Center study have really good good so Center study have shown that winter swimmers get warmer by shown that winter swimmers get warmer by shown that winter swimmers get warmer by going into the cold then she will thank going into the cold then she will thank going into the cold then she will thank me at some time I hope yeah so she me at some time I hope yeah so she me at some time I hope yeah so she actually is the producer on this show so actually is the producer on this show so actually is the producer on this show so you know let's see when she hears this you know let's see when she hears this you know let's see when she hears this if she uh she keeps sitting or chops it if she uh she keeps sitting or chops it if she uh she keeps sitting or chops it out but I'm sure she'll keep it in out but I'm sure she'll keep it in out but I'm sure she'll keep it in Susan what you said that was fascinating
21:00Susan what you said that was fascinating Susan what you said that was fascinating right but let's just rewind a second you right but let's just rewind a second you right but let's just rewind a second you mentioned healthy Brown fat so by and mentioned healthy Brown fat so by and mentioned healthy Brown fat so by and large across Society the word fat has large across Society the word fat has large across Society the word fat has negative connotation absolutely for many negative connotation absolutely for many negative connotation absolutely for many years people you know have been fearing years people you know have been fearing years people you know have been fearing fats they don't want fat on their body fats they don't want fat on their body fats they don't want fat on their body they don't want fat in their food now they don't want fat in their food now they don't want fat in their food now regarding diet that started to change regarding diet that started to change regarding diet that started to change over the last 10 or 15 years where over the last 10 or 15 years where over the last 10 or 15 years where there's been a recognition that actually there's been a recognition that actually there's been a recognition that actually some fats are very healthy and you know some fats are very healthy and you know some fats are very healthy and you know certainly Health promoting for the body certainly Health promoting for the body certainly Health promoting for the body whereas certain fats are not right so whereas certain fats are not right so whereas certain fats are not right so yeah the narrative around fat when it yeah the narrative around fat when it yeah the narrative around fat when it comes to food and diet has started to comes to food and diet has started to comes to food and diet has started to change but I think it's really change but I think it's really change but I think it's really interesting to hear that even the fat in interesting to hear that even the fat in interesting to hear that even the fat in our body has you know our body has you know our body has you know for want of a better term kind of good for want of a better term kind of good for want of a better term kind of good fats and bad fats right so I know it's fats and bad fats right so I know it's fats and bad fats right so I know it's not a perfect term but this white fat not a perfect term but this white fat not a perfect term but this white fat that I think many of us are used to the that I think many of us are used to the that I think many of us are used to the fat under our skin fat under our skin fat under our skin by and large I think it's fair to say by and large I think it's fair to say by and large I think it's fair to say many people most people want less white
22:00many people most people want less white many people most people want less white fats yes but you're saying that we fats yes but you're saying that we fats yes but you're saying that we should all probably want to have more should all probably want to have more should all probably want to have more Brown fat in our bodies and one of the Brown fat in our bodies and one of the Brown fat in our bodies and one of the ways we can do that is with cold yes now ways we can do that is with cold yes now ways we can do that is with cold yes now across all ages water levels of brown across all ages water levels of brown across all ages water levels of brown fat like let's say in babies children fat like let's say in babies children fat like let's say in babies children adults as we get older so that's the adults as we get older so that's the adults as we get older so that's the first part of this question you know how first part of this question you know how first part of this question you know how does that change but then I'm also does that change but then I'm also does that change but then I'm also interested are we as a society losing interested are we as a society losing interested are we as a society losing Brown fat because we're in temperature Brown fat because we're in temperature Brown fat because we're in temperature control environments all the time control environments all the time control environments all the time therefore we have no need for it so I therefore we have no need for it so I therefore we have no need for it so I wonder if you could answer those two wonder if you could answer those two wonder if you could answer those two parts there please yeah really good parts there please yeah really good parts there please yeah really good questions and I think that we we questions and I think that we we questions and I think that we we definitely need to just talk a little definitely need to just talk a little definitely need to just talk a little bit about what is the brown fat and yeah bit about what is the brown fat and yeah bit about what is the brown fat and yeah and where where does it actually start and where where does it actually start and where where does it actually start so we are born with brown fat actually a so we are born with brown fat actually a so we are born with brown fat actually a lot of it so babies have a lot of brown lot of it so babies have a lot of brown lot of it so babies have a lot of brown fat actually on the back fat actually on the back fat actually on the back um and it depends you can say compared um and it depends you can say compared um and it depends you can say compared to the rest of the body it's quite a lot to the rest of the body it's quite a lot to the rest of the body it's quite a lot actually and that is because babies
23:00actually and that is because babies actually and that is because babies cannot shiver when they get cold because cannot shiver when they get cold because cannot shiver when they get cold because their muscles are not developed enough their muscles are not developed enough their muscles are not developed enough to to to generate heat so there are two to to to generate heat so there are two to to to generate heat so there are two systems in our body that could generate systems in our body that could generate systems in our body that could generate heat so it's the brown plant and it's heat so it's the brown plant and it's heat so it's the brown plant and it's also the muscles but the muscles are also the muscles but the muscles are also the muscles but the muscles are kind of too slow to to actually save us kind of too slow to to actually save us kind of too slow to to actually save us in in you can say in a dangerous in in you can say in a dangerous in in you can say in a dangerous situation where you are exposed to Coal situation where you are exposed to Coal situation where you are exposed to Coal so if you put a baby out on on the table so if you put a baby out on on the table so if you put a baby out on on the table without clothes it would definitely without clothes it would definitely without clothes it would definitely start a activating the brown fat start a activating the brown fat start a activating the brown fat immediately but yeah but but if it's immediately but yeah but but if it's immediately but yeah but but if it's less than six months oh it is not it less than six months oh it is not it less than six months oh it is not it cannot really shiver in the muscles so cannot really shiver in the muscles so cannot really shiver in the muscles so it it's really it's it's necessary for a it it's really it's it's necessary for a it it's really it's it's necessary for a baby to survive if it to have brown fat baby to survive if it to have brown fat baby to survive if it to have brown fat it makes you know his best no nature it makes you know his best no nature it makes you know his best no nature knows best exactly so but with age knows best exactly so but with age knows best exactly so but with age um scientists found that that it um scientists found that that it um scientists found that that it decreases with age but that also fits decreases with age but that also fits decreases with age but that also fits with you can say the time where we can with you can say the time where we can with you can say the time where we can actually use the muscles also to actually use the muscles also to actually use the muscles also to generate heat in our body so we maybe generate heat in our body so we maybe generate heat in our body so we maybe not we don't need as much Brown fat
24:00not we don't need as much Brown fat not we don't need as much Brown fat um as adults as we need as babies so um as adults as we need as babies so um as adults as we need as babies so probably that is why we get less of it probably that is why we get less of it probably that is why we get less of it but what we see is that but what we see is that but what we see is that um until the age of 40 the most people um until the age of 40 the most people um until the age of 40 the most people actually have brown fat and we also see actually have brown fat and we also see actually have brown fat and we also see that you can gain more Brown fat if you that you can gain more Brown fat if you that you can gain more Brown fat if you are exposed to stresses as cold which are exposed to stresses as cold which are exposed to stresses as cold which will then generate more ground fat so will then generate more ground fat so will then generate more ground fat so what we see is that after the age of 40 what we see is that after the age of 40 what we see is that after the age of 40 there is a decline and it's correlating there is a decline and it's correlating there is a decline and it's correlating with obesity and it's correlating with with obesity and it's correlating with with obesity and it's correlating with type 2 diabetes and and lifestyle type 2 diabetes and and lifestyle type 2 diabetes and and lifestyle diseases and we don't know really what diseases and we don't know really what diseases and we don't know really what comes first but if it's the Obesity and comes first but if it's the Obesity and comes first but if it's the Obesity and then less of the brown fat but it's also then less of the brown fat but it's also then less of the brown fat but it's also about the lifestyle right so if you are about the lifestyle right so if you are about the lifestyle right so if you are not moving if you're not exercising and not moving if you're not exercising and not moving if you're not exercising and you are not getting into cold you're not you are not getting into cold you're not you are not getting into cold you're not stressing your body in a healthy way you stressing your body in a healthy way you stressing your body in a healthy way you will get more of the white fat which is will get more of the white fat which is will get more of the white fat which is on our our stomach or yeah you want to on our our stomach or yeah you want to on our our stomach or yeah you want to get less of that but you also get less of that but you also get less of that but you also unfortunately the brown fat will unfortunately the brown fat will unfortunately the brown fat will disappear so there's actually studies
25:00disappear so there's actually studies disappear so there's actually studies showing from showing from showing from yeah I think it was some 2009 where they yeah I think it was some 2009 where they yeah I think it was some 2009 where they showed that people who sleep in a code showed that people who sleep in a code showed that people who sleep in a code room or people who sleep in a warm room room or people who sleep in a warm room room or people who sleep in a warm room for a month they measured on these MRI for a month they measured on these MRI for a month they measured on these MRI imaging they could see how much Brown imaging they could see how much Brown imaging they could see how much Brown fat do these people have and then they fat do these people have and then they fat do these people have and then they slept in the same in the in in a room at slept in the same in the in in a room at slept in the same in the in in a room at 19 degrees so colder at least not very 19 degrees so colder at least not very 19 degrees so colder at least not very cold but 19 degrees Celsius right that cold but 19 degrees Celsius right that cold but 19 degrees Celsius right that is okay cold and they saw that they is okay cold and they saw that they is okay cold and they saw that they increased the amount of brown fat but increased the amount of brown fat but increased the amount of brown fat but also that they get more insulin also that they get more insulin also that they get more insulin sensitive actually wow yeah so that is sensitive actually wow yeah so that is sensitive actually wow yeah so that is just one month sleeping in at 19 degrees just one month sleeping in at 19 degrees just one month sleeping in at 19 degrees they saw the increasing amount of brown they saw the increasing amount of brown they saw the increasing amount of brown fat and there's actually there's a fat and there's actually there's a fat and there's actually there's a picture in the book where you can you picture in the book where you can you picture in the book where you can you can see the brown fat that is some of my can see the brown fat that is some of my can see the brown fat that is some of my um research results actually in there so um research results actually in there so um research results actually in there so you can see where it's located you can see where it's located you can see where it's located um so the Imaging is of
26:00um so the Imaging is of um so the Imaging is of um the supracurricular bones where you um the supracurricular bones where you um the supracurricular bones where you can see the the largest Depot that we we can see the the largest Depot that we we can see the the largest Depot that we we have but it's also located down the have but it's also located down the have but it's also located down the spine wow everything is just the brown spine wow everything is just the brown spine wow everything is just the brown fat is close to the central nervous fat is close to the central nervous fat is close to the central nervous system which makes sense right because system which makes sense right because system which makes sense right because the cold is the main driver for the cold is the main driver for the cold is the main driver for activating our Brown fat yeah because it activating our Brown fat yeah because it activating our Brown fat yeah because it needs to save us as we involved as needs to save us as we involved as needs to save us as we involved as humans right so we can immediately when humans right so we can immediately when humans right so we can immediately when we get cold it can be activated and make we get cold it can be activated and make we get cold it can be activated and make this temperature control in the body and this temperature control in the body and this temperature control in the body and activate our metabolism because we need activate our metabolism because we need activate our metabolism because we need fuel to to to fuel these Brown fat cells fuel to to to fuel these Brown fat cells fuel to to to fuel these Brown fat cells who is taking up all this fat and sugar who is taking up all this fat and sugar who is taking up all this fat and sugar in our bloodstream yeah you know what I in our bloodstream yeah you know what I in our bloodstream yeah you know what I love about that that study love about that that study love about that that study you know a theme already which I keep you know a theme already which I keep you know a theme already which I keep bringing up is the reluctance of people bringing up is the reluctance of people bringing up is the reluctance of people to want to get cold to want to get cold to want to get cold I spoke to Dr Roger schweltz maybe a I spoke to Dr Roger schweltz maybe a I spoke to Dr Roger schweltz maybe a year ago or so on this podcast and he year ago or so on this podcast and he year ago or so on this podcast and he mentioned some of the research on the mentioned some of the research on the mentioned some of the research on the immune system and we'll get to that for immune system and we'll get to that for immune system and we'll get to that for sure in terms of what cold can do for sure in terms of what cold can do for sure in terms of what cold can do for the immune system which is really
27:00the immune system which is really the immune system which is really interesting really impressive to hear interesting really impressive to hear interesting really impressive to hear really helpful for people but you always really helpful for people but you always really helpful for people but you always get these comments yeah it's not for me get these comments yeah it's not for me get these comments yeah it's not for me you know the call but what you're saying you know the call but what you're saying you know the call but what you're saying there is just simply sleeping in a cool there is just simply sleeping in a cool there is just simply sleeping in a cool room so not a super hot room so not a super hot room so not a super hot central heating driven room even that central heating driven room even that central heating driven room even that alone will increase levels of brown fats alone will increase levels of brown fats alone will increase levels of brown fats that's probably quite achievable for that's probably quite achievable for that's probably quite achievable for people it is it is I mean it's so many people it is it is I mean it's so many people it is it is I mean it's so many people think that oh this Mystic new people think that oh this Mystic new people think that oh this Mystic new Brown fat you need to get into a cold Brown fat you need to get into a cold Brown fat you need to get into a cold top and you need to be there for 10 top and you need to be there for 10 top and you need to be there for 10 minutes or something like that it's very minutes or something like that it's very minutes or something like that it's very extreme I think it's very extreme that extreme I think it's very extreme that extreme I think it's very extreme that you go into a cold and sit there for a you go into a cold and sit there for a you go into a cold and sit there for a very long time some people do it for very long time some people do it for very long time some people do it for half an hour it's not it's not that that half an hour it's not it's not that that half an hour it's not it's not that that I'm trying to promote at least I'm just I'm trying to promote at least I'm just I'm trying to promote at least I'm just saying that try to get us try to get saying that try to get us try to get saying that try to get us try to get cold in some way if if it's a cold cold in some way if if it's a cold cold in some way if if it's a cold shower then do that if you like cold shower then do that if you like cold shower then do that if you like cold plunging then do that but you can also plunging then do that but you can also plunging then do that but you can also turn down the heater in your in your turn down the heater in your in your turn down the heater in your in your living room and just sleep very cold I living room and just sleep very cold I living room and just sleep very cold I mean if I ask my grandparents they would
28:00mean if I ask my grandparents they would mean if I ask my grandparents they would say I always sleep cold I have the say I always sleep cold I have the say I always sleep cold I have the window open and as a child I was like window open and as a child I was like window open and as a child I was like why why is why are you doing that and why why is why are you doing that and why why is why are you doing that and they always say because it's healthy for they always say because it's healthy for they always say because it's healthy for us yeah but I was brought up in another us yeah but I was brought up in another us yeah but I was brought up in another you can say time where we were trying to you can say time where we were trying to you can say time where we were trying to get more comfortable even more your get more comfortable even more your get more comfortable even more your grandparents knew it yeah they knew it grandparents knew it yeah they knew it grandparents knew it yeah they knew it but they didn't need your research they but they didn't need your research they but they didn't need your research they didn't need a scientific suddenly they didn't need a scientific suddenly they didn't need a scientific suddenly they didn't need PubMed they're like this is didn't need PubMed they're like this is didn't need PubMed they're like this is healthy we know it isn't it no you know healthy we know it isn't it no you know healthy we know it isn't it no you know funnily enough like we know from the funnily enough like we know from the funnily enough like we know from the Sleep research that cool the rooms Sleep research that cool the rooms Sleep research that cool the rooms promote better sleep yet as it gets cool promote better sleep yet as it gets cool promote better sleep yet as it gets cool I understand people don't want to get I understand people don't want to get I understand people don't want to get cold I understand I don't want to be cold I understand I don't want to be cold I understand I don't want to be very sensitive I understand that a lot very sensitive I understand that a lot very sensitive I understand that a lot of people are struggling economically of people are struggling economically of people are struggling economically they're struggling to heat their homes I they're struggling to heat their homes I they're struggling to heat their homes I do appreciate that do appreciate that do appreciate that um so I want to make sure we we're being um so I want to make sure we we're being um so I want to make sure we we're being super sensitive to that super sensitive to that super sensitive to that but at the same time I think there's but at the same time I think there's but at the same time I think there's many of us who are overly heating our many of us who are overly heating our many of us who are overly heating our rooms I know I you know the amount of rooms I know I you know the amount of rooms I know I you know the amount of times I've spoken to my patients about
29:00times I've spoken to my patients about times I've spoken to my patients about why don't you just reduce the why don't you just reduce the why don't you just reduce the temperature in your room at night and temperature in your room at night and temperature in your room at night and they come back say oh I went to bed they come back say oh I went to bed they come back say oh I went to bed feeling a little bit cold yeah but I had feeling a little bit cold yeah but I had feeling a little bit cold yeah but I had the best night's sleep ever exactly you the best night's sleep ever exactly you the best night's sleep ever exactly you know but again we're conditioned away know but again we're conditioned away know but again we're conditioned away from discomfort so we go to bed and we from discomfort so we go to bed and we from discomfort so we go to bed and we think oh it's I need to put the heating think oh it's I need to put the heating think oh it's I need to put the heating on I need to put the heater on because on I need to put the heater on because on I need to put the heater on because it's too cold yeah you're actually going it's too cold yeah you're actually going it's too cold yeah you're actually going to sleep better as well yeah to sleep better as well yeah to sleep better as well yeah exactly I also find it really exactly I also find it really exactly I also find it really interesting what you said at the above interesting what you said at the above interesting what you said at the above the age of 40 the age of 40 the age of 40 it looks as though we're losing Brown it looks as though we're losing Brown it looks as though we're losing Brown fats fats fats and then and then and then I think to all the public conversations I think to all the public conversations I think to all the public conversations around around around obesity metabolic child type 2 diabetes obesity metabolic child type 2 diabetes obesity metabolic child type 2 diabetes and people are talking about you know and people are talking about you know and people are talking about you know the lack of movement in society they're the lack of movement in society they're the lack of movement in society they're talking about talking about talking about how diet has changed and the sorts of how diet has changed and the sorts of how diet has changed and the sorts of foods many of us are eating and it's foods many of us are eating and it's foods many of us are eating and it's easy to put everything down to food and easy to put everything down to food and easy to put everything down to food and exercise then we're learning from the exercise then we're learning from the exercise then we're learning from the Sleep research how sleep deprivation Sleep research how sleep deprivation Sleep research how sleep deprivation increases your risk of obesity how are
30:00increases your risk of obesity how are increases your risk of obesity how are you going to eat more when you've not you going to eat more when you've not you going to eat more when you've not slept well etc etc and I think we're slept well etc etc and I think we're slept well etc etc and I think we're learning that it's multifaceted there learning that it's multifaceted there learning that it's multifaceted there may not just be one reason there's lots may not just be one reason there's lots may not just be one reason there's lots of different factors and you're now of different factors and you're now of different factors and you're now bringing up for me bringing up for me bringing up for me well what what is coming first are we well what what is coming first are we well what what is coming first are we you know could Brown fats be a huge you know could Brown fats be a huge you know could Brown fats be a huge player here you know maybe not causative player here you know maybe not causative player here you know maybe not causative in and of itself but maybe as part of in and of itself but maybe as part of in and of itself but maybe as part of the strategy like being temperature the strategy like being temperature the strategy like being temperature controlled all the time means we're controlled all the time means we're controlled all the time means we're losing this brown fat and I think did losing this brown fat and I think did losing this brown fat and I think did you mention it it's like a furnace it is you mention it it's like a furnace it is you mention it it's like a furnace it is you can call it like it's maybe it's you you can call it like it's maybe it's you you can call it like it's maybe it's you can call it a radiator so it's our inner can call it a radiator so it's our inner can call it a radiator so it's our inner heater and you can say the camera stat heater and you can say the camera stat heater and you can say the camera stat is our brain because the brain is is our brain because the brain is is our brain because the brain is increasing the the adrenaline the no increasing the the adrenaline the no increasing the the adrenaline the no adrenaline which is gonna activate the adrenaline which is gonna activate the adrenaline which is gonna activate the brown fat but it's going so quickly so brown fat but it's going so quickly so brown fat but it's going so quickly so our inner heater the brown fat will get our inner heater the brown fat will get our inner heater the brown fat will get activated as soon as you just get a activated as soon as you just get a activated as soon as you just get a little bit cold on your skin so it's little bit cold on your skin so it's little bit cold on your skin so it's kind of like balancing our temperature
31:00kind of like balancing our temperature kind of like balancing our temperature so so what we talked about before also so so what we talked about before also so so what we talked about before also you don't need to get into a freezing you don't need to get into a freezing you don't need to get into a freezing cold water to activate your brown fat cold water to activate your brown fat cold water to activate your brown fat um and you don't need to be there for a um and you don't need to be there for a um and you don't need to be there for a very long time to get any benefits from very long time to get any benefits from very long time to get any benefits from it so just getting cold from different it so just getting cold from different it so just getting cold from different reasons will keep your brown fat alive reasons will keep your brown fat alive reasons will keep your brown fat alive and what I mean alive is that the brown and what I mean alive is that the brown and what I mean alive is that the brown fat cells they need to get activated to fat cells they need to get activated to fat cells they need to get activated to stay alive it's like a muscle you can stay alive it's like a muscle you can stay alive it's like a muscle you can compare the brown fat to a muscle it is compare the brown fat to a muscle it is compare the brown fat to a muscle it is also another color from white fat also another color from white fat also another color from white fat actually so the white fat is more actually so the white fat is more actually so the white fat is more yellowish and the brown fat has its yellowish and the brown fat has its yellowish and the brown fat has its brown color from from mitochondria so in brown color from from mitochondria so in brown color from from mitochondria so in the brown fat cells there are these the brown fat cells there are these the brown fat cells there are these energy Fabrics called mitochondria and energy Fabrics called mitochondria and energy Fabrics called mitochondria and there are more of those in the brown fat there are more of those in the brown fat there are more of those in the brown fat compared to the white fat cells that is compared to the white fat cells that is compared to the white fat cells that is why we can activate the brown form by why we can activate the brown form by why we can activate the brown form by cold and that is taking up the sugar and cold and that is taking up the sugar and cold and that is taking up the sugar and the fat from the bloodstream as fuel but the fat from the bloodstream as fuel but the fat from the bloodstream as fuel but also you can increase the efficiency of also you can increase the efficiency of also you can increase the efficiency of these cells and one of my hypothesis
32:00these cells and one of my hypothesis these cells and one of my hypothesis from my studies was that could we get from my studies was that could we get from my studies was that could we get more efficient Brown fat cells meaning more efficient Brown fat cells meaning more efficient Brown fat cells meaning that could we generate more heat from that could we generate more heat from that could we generate more heat from the brown fat cells if we keep exposing the brown fat cells if we keep exposing the brown fat cells if we keep exposing the brown fat cells to coat the brown fat cells to coat the brown fat cells to coat um or will we increase the amount of um or will we increase the amount of um or will we increase the amount of tissue that we have with the brown fat tissue that we have with the brown fat tissue that we have with the brown fat tissue tissue tissue so that is actually why we did this so that is actually why we did this so that is actually why we did this study in Winter swimmers because I study in Winter swimmers because I study in Winter swimmers because I wanted to see if something wanted to see if something wanted to see if something um you can say um you can say um you can say and nice for some people at least for a and nice for some people at least for a and nice for some people at least for a princess swimmers it's nice to go and princess swimmers it's nice to go and princess swimmers it's nice to go and win to swim an activity like that could win to swim an activity like that could win to swim an activity like that could that be a way to keep our Brown fat that be a way to keep our Brown fat that be a way to keep our Brown fat alive to keep our metabolism up and keep alive to keep our metabolism up and keep alive to keep our metabolism up and keep us healthy because I think it's a bit us healthy because I think it's a bit us healthy because I think it's a bit underrated actually the brown fat it is underrated actually the brown fat it is underrated actually the brown fat it is Mystic but it's also underrated what is Mystic but it's also underrated what is Mystic but it's also underrated what is doing for us but we can definitely see doing for us but we can definitely see doing for us but we can definitely see in my studies and also in humans that if in my studies and also in humans that if in my studies and also in humans that if you don't have that much Brown fat that
33:00you don't have that much Brown fat that you don't have that much Brown fat that you will have more obesity more you will have more obesity more you will have more obesity more lifestyle diseases higher cholesterol lifestyle diseases higher cholesterol lifestyle diseases higher cholesterol levels and a higher blood pressure if levels and a higher blood pressure if levels and a higher blood pressure if you're Keen to get started with cold you're Keen to get started with cold you're Keen to get started with cold immersion but you're not sure where to immersion but you're not sure where to immersion but you're not sure where to start we actually film Susanna taking me start we actually film Susanna taking me start we actually film Susanna taking me through my very first cold immersion through my very first cold immersion through my very first cold immersion it's a step-by-step guide it's super it's a step-by-step guide it's super it's a step-by-step guide it's super practical I think you'll get a lot of practical I think you'll get a lot of practical I think you'll get a lot of value from it so if you want to take a value from it so if you want to take a value from it so if you want to take a look at that right now all you have to look at that right now all you have to look at that right now all you have to do is click the link in the first do is click the link in the first do is click the link in the first description box below so it's definitely description box below so it's definitely description box below so it's definitely something of a a joker you can say in something of a a joker you can say in something of a a joker you can say in the body but as you said it was works the body but as you said it was works the body but as you said it was works together with all the other things but together with all the other things but together with all the other things but it reminds us that if we go out use it reminds us that if we go out use it reminds us that if we go out use stressors as cold to activate our stressors as cold to activate our stressors as cold to activate our central nervous system and our central nervous system and our central nervous system and our metabolism it would definitely it's metabolism it would definitely it's metabolism it would definitely it's definitely an easy way I think to keep definitely an easy way I think to keep definitely an easy way I think to keep ourselves just a little bit more healthy ourselves just a little bit more healthy ourselves just a little bit more healthy it's a powerful image that the brown it's a powerful image that the brown it's a powerful image that the brown fats fats in our body is going to start sucking in our body is going to start sucking in our body is going to start sucking out the the sugar and the fat and start
34:00out the the sugar and the fat and start out the the sugar and the fat and start burning it yeah that's a very powerful burning it yeah that's a very powerful burning it yeah that's a very powerful image you know the amount of people image you know the amount of people image you know the amount of people across Society who are trying to improve across Society who are trying to improve across Society who are trying to improve their health their health their health lose a bit of their weight or more of lose a bit of their weight or more of lose a bit of their weight or more of that weight depending on you know their that weight depending on you know their that weight depending on you know their current state of health and this could current state of health and this could current state of health and this could be be be a relatively simple a relatively simple a relatively simple potentially free for many people part of potentially free for many people part of potentially free for many people part of an overall strategy maybe not the only an overall strategy maybe not the only an overall strategy maybe not the only thing they do but maybe it's part of thing they do but maybe it's part of thing they do but maybe it's part of everything else you just add this in everything else you just add this in everything else you just add this in it's another it's another it's another maybe 10 or 15 percent of the way who maybe 10 or 15 percent of the way who maybe 10 or 15 percent of the way who knows you know I find that really knows you know I find that really knows you know I find that really interesting I'm also fascinated by you interesting I'm also fascinated by you interesting I'm also fascinated by you know when did we first discover Brown know when did we first discover Brown know when did we first discover Brown fat do you know when that was fat do you know when that was fat do you know when that was 1531 the first time we discovered the 1531 the first time we discovered the 1531 the first time we discovered the brown fat was by this scientist who was brown fat was by this scientist who was brown fat was by this scientist who was exploring the physiology of hibernating exploring the physiology of hibernating exploring the physiology of hibernating animals and he caught up this animal he animals and he caught up this animal he animals and he caught up this animal he found the brown fat and he was like well found the brown fat and he was like well found the brown fat and he was like well this is a Mystic kind of fat or or this is a Mystic kind of fat or or this is a Mystic kind of fat or or tissue or muscle or whatever and he
35:00tissue or muscle or whatever and he tissue or muscle or whatever and he found out that this was activated by found out that this was activated by found out that this was activated by cold and that only hibernating animals cold and that only hibernating animals cold and that only hibernating animals actually had this actually had this actually had this so he found out that the hibernating so he found out that the hibernating so he found out that the hibernating animals needed the brown fat to survive animals needed the brown fat to survive animals needed the brown fat to survive through the winter because then they through the winter because then they through the winter because then they could use that as the inner heater could use that as the inner heater could use that as the inner heater during hibernation of course but later during hibernation of course but later during hibernation of course but later on they found out that the scientists on they found out that the scientists on they found out that the scientists found out that this is also present in found out that this is also present in found out that this is also present in humans and it's also not not hibernating humans and it's also not not hibernating humans and it's also not not hibernating animals which is quite fascinating I animals which is quite fascinating I animals which is quite fascinating I think if you look at squirrels for think if you look at squirrels for think if you look at squirrels for example squirrels are hibernating as example squirrels are hibernating as example squirrels are hibernating as well and they go down to two degrees well and they go down to two degrees well and they go down to two degrees when they're hibernating which is if when they're hibernating which is if when they're hibernating which is if they find it's super fascinating that they find it's super fascinating that they find it's super fascinating that they can stay alive and such cold in they can stay alive and such cold in they can stay alive and such cold in such cold and that's because they have such cold and that's because they have such cold and that's because they have brown fat and this this has been studied brown fat and this this has been studied brown fat and this this has been studied but this is many years ago but all these but this is many years ago but all these but this is many years ago but all these studies that have been that scientists studies that have been that scientists studies that have been that scientists have done in this have been like well have done in this have been like well have done in this have been like well they came to a new a wall where they saw they came to a new a wall where they saw they came to a new a wall where they saw oh we cannot really go further with this
36:00oh we cannot really go further with this oh we cannot really go further with this because we cannot get funding because because we cannot get funding because because we cannot get funding because now it's kind of like disproving that now it's kind of like disproving that now it's kind of like disproving that this is only for hibernating animals now this is only for hibernating animals now this is only for hibernating animals now humans have it as well we found out but humans have it as well we found out but humans have it as well we found out but that is not until the that is not until the that is not until the 1960s or something where we saw it by by 1960s or something where we saw it by by 1960s or something where we saw it by by coincidence actually that is quite coincidence actually that is quite coincidence actually that is quite fascinating that so many years we knew fascinating that so many years we knew fascinating that so many years we knew about this in animals but we were kind about this in animals but we were kind about this in animals but we were kind of like well we don't need this it's of like well we don't need this it's of like well we don't need this it's kind of like not not needed for people kind of like not not needed for people kind of like not not needed for people because we are living in houses now and because we are living in houses now and because we are living in houses now and what is this actually doing it's amazing what is this actually doing it's amazing what is this actually doing it's amazing that that it was first discovered in the that that it was first discovered in the that that it was first discovered in the 1500s and what are we now why 600 years 1500s and what are we now why 600 years 1500s and what are we now why 600 years 700 years later yeah you know something 700 years later yeah you know something 700 years later yeah you know something that we've known that we've known that we've known that's incredible I'm also thinking I that's incredible I'm also thinking I that's incredible I'm also thinking I mean this is brilliant Suzanne it's mean this is brilliant Suzanne it's mean this is brilliant Suzanne it's really getting me thinking about really getting me thinking about really getting me thinking about for potential for potential for potential implications across Society these implications across Society these implications across Society these scientific discoveries but we talk a lot scientific discoveries but we talk a lot scientific discoveries but we talk a lot about muscle right and sarcopenia and as about muscle right and sarcopenia and as about muscle right and sarcopenia and as we get older we lose muscle mass so
37:00we get older we lose muscle mass so we get older we lose muscle mass so arguably strength training is arguably strength training is arguably strength training is it becomes more important as we get it becomes more important as we get it becomes more important as we get older yeah older yeah older yeah and I'm I'm kind of feeling something and I'm I'm kind of feeling something and I'm I'm kind of feeling something similar with brown fat whereby we have similar with brown fat whereby we have similar with brown fat whereby we have it as babies and you're saying after the it as babies and you're saying after the it as babies and you're saying after the age of 40 we're starting to age of 40 we're starting to age of 40 we're starting to see less and less of it so arguably it's see less and less of it so arguably it's see less and less of it so arguably it's more important potentially I'm putting more important potentially I'm putting more important potentially I'm putting it to you that yeah we look after it it to you that yeah we look after it it to you that yeah we look after it above the age of 40. yeah but I'm also above the age of 40. yeah but I'm also above the age of 40. yeah but I'm also thinking thinking thinking I wonder if we had studied humans 200 I wonder if we had studied humans 200 I wonder if we had studied humans 200 years ago before all these modern years ago before all these modern years ago before all these modern comforts comforts comforts you know when people were more active you know when people were more active you know when people were more active when they when they when they weren't living in these temperature weren't living in these temperature weren't living in these temperature control environments I wonder back then control environments I wonder back then control environments I wonder back then would Brown fat have been lower would Brown fat have been lower would Brown fat have been lower after the age of 40. you know is this a after the age of 40. you know is this a after the age of 40. you know is this a modern problem modern problem modern problem it's a modern problem definitely I'm it's a modern problem definitely I'm it's a modern problem definitely I'm pretty sure it is because we if you go pretty sure it is because we if you go pretty sure it is because we if you go back we don't we didn't see people at back we don't we didn't see people at back we don't we didn't see people at age 40 and above being obese like today
38:00age 40 and above being obese like today age 40 and above being obese like today we we didn't see that so it's definitely we we didn't see that so it's definitely we we didn't see that so it's definitely from the from the 80s or something like from the from the 80s or something like from the from the 80s or something like that we see obesity and and lifestyle that we see obesity and and lifestyle that we see obesity and and lifestyle diseases increasing a lot and we also diseases increasing a lot and we also diseases increasing a lot and we also see that see that see that um that exactly around the same age we um that exactly around the same age we um that exactly around the same age we we see that people have less brown fat we see that people have less brown fat we see that people have less brown fat or it's getting inactivated in a way so or it's getting inactivated in a way so or it's getting inactivated in a way so what I actually think is that if we use what I actually think is that if we use what I actually think is that if we use the code AS prevention also you can keep the code AS prevention also you can keep the code AS prevention also you can keep your brown fat alive if you keep your brown fat alive if you keep your brown fat alive if you keep activating it it will be more efficient activating it it will be more efficient activating it it will be more efficient it will also no it's it's like any any it will also no it's it's like any any it will also no it's it's like any any other thing in our body if we use it other thing in our body if we use it other thing in our body if we use it then it's useful and then the body keeps then it's useful and then the body keeps then it's useful and then the body keeps it if you don't use your muscles they it if you don't use your muscles they it if you don't use your muscles they will they will also get smaller right so will they will also get smaller right so will they will also get smaller right so if you use your brown fat and you if you use your brown fat and you if you use your brown fat and you exercise it with always changing the exercise it with always changing the exercise it with always changing the temperature then you will also tell your temperature then you will also tell your temperature then you will also tell your body well I actually need this I need to body well I actually need this I need to body well I actually need this I need to increase my metabolism I need to I need increase my metabolism I need to I need increase my metabolism I need to I need to get cold I need to you to adjust my
39:00to get cold I need to you to adjust my to get cold I need to you to adjust my temperature so I won't die from temperature so I won't die from temperature so I won't die from hypothermia and and if you keep your hypothermia and and if you keep your hypothermia and and if you keep your your organ alive like that you also get your organ alive like that you also get your organ alive like that you also get healthier so that is actually what just healthier so that is actually what just healthier so that is actually what just practical what you're doing when you're practical what you're doing when you're practical what you're doing when you're going into the code you are telling your going into the code you are telling your going into the code you are telling your brown fat I need you and I need you to brown fat I need you and I need you to brown fat I need you and I need you to be very efficient so please increase be very efficient so please increase be very efficient so please increase more mitochondria and please disband so more mitochondria and please disband so more mitochondria and please disband so it's like across Society we've traded in it's like across Society we've traded in it's like across Society we've traded in our Brown fats yeah for white fats yes our Brown fats yeah for white fats yes our Brown fats yeah for white fats yes we have yeah you know another way of we have yeah you know another way of we have yeah you know another way of looking at it it's it's really it's looking at it it's it's really it's looking at it it's it's really it's really quite remarkable look we really quite remarkable look we really quite remarkable look we mentioned mentioned mentioned the potential benefits for obesity and the potential benefits for obesity and the potential benefits for obesity and type 2 diabetes and you know Brown fat type 2 diabetes and you know Brown fat type 2 diabetes and you know Brown fat is one of the key mechanisms there for is one of the key mechanisms there for is one of the key mechanisms there for us to think about us to think about us to think about we mentioned resilience and how you know we mentioned resilience and how you know we mentioned resilience and how you know deliberately doing something deliberately doing something deliberately doing something uncomfortable is going to make it easy uncomfortable is going to make it easy uncomfortable is going to make it easy for you to cope with that stress for you to cope with that stress for you to cope with that stress tolerate the cold and that's going to tolerate the cold and that's going to tolerate the cold and that's going to transfer to other areas of your life transfer to other areas of your life transfer to other areas of your life that's interesting let's go about the that's interesting let's go about the that's interesting let's go about the immune system immune system immune system a lot of people are always looking
40:00a lot of people are always looking a lot of people are always looking particularly at this time of year how particularly at this time of year how particularly at this time of year how can we look after our immune system can we look after our immune system can we look after our immune system there's a beautiful section in the book there's a beautiful section in the book there's a beautiful section in the book on this on this on this you talk about lots of different studies you talk about lots of different studies you talk about lots of different studies um I wonder if you could start off with um I wonder if you could start off with um I wonder if you could start off with a cold shower one because cold showers a cold shower one because cold showers a cold shower one because cold showers are probably one of the most are probably one of the most are probably one of the most achievable things for people across the achievable things for people across the achievable things for people across the world right they can probably get into a world right they can probably get into a world right they can probably get into a cold shower they don't have to go cold shower they don't have to go cold shower they don't have to go anywhere join a club somewhere all that anywhere join a club somewhere all that anywhere join a club somewhere all that kind of stuff so but that was a pretty kind of stuff so but that was a pretty kind of stuff so but that was a pretty powerful study I thought yeah powerful study I thought yeah powerful study I thought yeah actually too it's a randomized actually too it's a randomized actually too it's a randomized controlled trial which was done in um in controlled trial which was done in um in controlled trial which was done in um in Amsterdam I think it's in in Holland in Amsterdam I think it's in in Holland in Amsterdam I think it's in in Holland in the Netherlands but the study is about the Netherlands but the study is about the Netherlands but the study is about um cold showers um cold showers um cold showers versus hot showers you can say so every versus hot showers you can say so every versus hot showers you can say so every all the the participants in this study all the the participants in this study all the the participants in this study they were they were divided into they were they were divided into they were they were divided into different groups we don't need to go different groups we don't need to go different groups we don't need to go into the nitty-gritty stuff about that into the nitty-gritty stuff about that into the nitty-gritty stuff about that but the the thing was that they wanted but the the thing was that they wanted but the the thing was that they wanted to see what happens if if you end your to see what happens if if you end your to see what happens if if you end your shower your hot shower on cold what shower your hot shower on cold what shower your hot shower on cold what happens after 30 days if you do that and
41:00happens after 30 days if you do that and happens after 30 days if you do that and if you do it for 30 seconds 60 seconds if you do it for 30 seconds 60 seconds if you do it for 30 seconds 60 seconds and 90 90 seconds and 90 90 seconds and 90 90 seconds which is not very long right okay so which is not very long right okay so which is not very long right okay so people are having a hot shower they have people are having a hot shower they have people are having a hot shower they have a hot shower and they did literally that a hot shower and they did literally that a hot shower and they did literally that at the end they're finished with cold at the end they're finished with cold at the end they're finished with cold but it's either 30 seconds cold 60 but it's either 30 seconds cold 60 but it's either 30 seconds cold 60 seconds cold or 90 seconds cold yeah seconds cold or 90 seconds cold yeah seconds cold or 90 seconds cold yeah okay that's not long that's not long it okay that's not long that's not long it okay that's not long that's not long it but it's long if you don't like the cold but it's long if you don't like the cold but it's long if you don't like the cold so and it's also very stressful right so so and it's also very stressful right so so and it's also very stressful right so going going going turning the you can say if you turn to turning the you can say if you turn to turning the you can say if you turn to to the cold right away it's very to the cold right away it's very to the cold right away it's very stressful and then 30 seconds can be stressful and then 30 seconds can be stressful and then 30 seconds can be very long but you can build this up just very long but you can build this up just very long but you can build this up just like the cold plunge or going into the like the cold plunge or going into the like the cold plunge or going into the Seas it's just about training this but Seas it's just about training this but Seas it's just about training this but what they found I found very fascinating what they found I found very fascinating what they found I found very fascinating actually was that they saw that actually was that they saw that actually was that they saw that ending on the cold shower for 30 seconds ending on the cold shower for 30 seconds ending on the cold shower for 30 seconds 60 seconds or 90 seconds it doesn't 60 seconds or 90 seconds it doesn't 60 seconds or 90 seconds it doesn't really matter apparently so 30 seconds really matter apparently so 30 seconds really matter apparently so 30 seconds isn't off but they saw that they have isn't off but they saw that they have isn't off but they saw that they have less sick days from work
42:00less sick days from work less sick days from work so let's take days from work could be an so let's take days from work could be an so let's take days from work could be an outcome of maybe boosting your immune outcome of maybe boosting your immune outcome of maybe boosting your immune system and that way you also feel better system and that way you also feel better system and that way you also feel better because of the chemicals in the brain so because of the chemicals in the brain so because of the chemicals in the brain so it could also be that it's the whole it could also be that it's the whole it could also be that it's the whole package of like going into the code and package of like going into the code and package of like going into the code and getting this increase in all the brain getting this increase in all the brain getting this increase in all the brain chemicals but also a boost in your chemicals but also a boost in your chemicals but also a boost in your immune system so this boost has in a way immune system so this boost has in a way immune system so this boost has in a way kept them from being that sick that they kept them from being that sick that they kept them from being that sick that they needed to stay home at least yeah so needed to stay home at least yeah so needed to stay home at least yeah so compared to the control group compared to the control group compared to the control group so I find that's very fascinating so you so I find that's very fascinating so you so I find that's very fascinating so you don't have to go long it's just if you don't have to go long it's just if you don't have to go long it's just if you can build up to 30 seconds then you can build up to 30 seconds then you can build up to 30 seconds then you would boost your immune system that's would boost your immune system that's would boost your immune system that's the general point that I was going to the general point that I was going to the general point that I was going to make make make um um um whether we're talking about cold showers whether we're talking about cold showers whether we're talking about cold showers or cold plunge or winter swimming yeah or cold plunge or winter swimming yeah or cold plunge or winter swimming yeah was was you know is it the law of diminishing you know is it the law of diminishing you know is it the law of diminishing returns returns returns so do you get most of the benefits so do you get most of the benefits so do you get most of the benefits right at the start like with the cold
43:00right at the start like with the cold right at the start like with the cold shower 30 seconds appears to be just as shower 30 seconds appears to be just as shower 30 seconds appears to be just as good as 60 or 90. yeah and you see now a good as 60 or 90. yeah and you see now a good as 60 or 90. yeah and you see now a lot of ego I think being brought into lot of ego I think being brought into lot of ego I think being brought into the cold immersion World which I want to the cold immersion World which I want to the cold immersion World which I want to touch on later because I think it's touch on later because I think it's touch on later because I think it's actually problematic where people are actually problematic where people are actually problematic where people are trying to out compete each other exactly trying to out compete each other exactly trying to out compete each other exactly yeah and I think just bringing it back yeah and I think just bringing it back yeah and I think just bringing it back to make it practical it's the first bit to make it practical it's the first bit to make it practical it's the first bit right that gives most of the benefit I right that gives most of the benefit I right that gives most of the benefit I think the reason why the first 30 think the reason why the first 30 think the reason why the first 30 seconds is just enough is actually that seconds is just enough is actually that seconds is just enough is actually that there's something called humesis and there's something called humesis and there's something called humesis and humesis is the the healthy stress humesis is the the healthy stress humesis is the the healthy stress healthy stress is when you you just healthy stress is when you you just healthy stress is when you you just shock yourselves right from the cold shock yourselves right from the cold shock yourselves right from the cold shower or going into the plunge and that shower or going into the plunge and that shower or going into the plunge and that is when the cell thing oh this is is when the cell thing oh this is is when the cell thing oh this is dangerous oh we need to do something to dangerous oh we need to do something to dangerous oh we need to do something to protect ourselves and then they built it protect ourselves and then they built it protect ourselves and then they built it builds itself stronger and that is kind builds itself stronger and that is kind builds itself stronger and that is kind of like phase two so the acute the shock of like phase two so the acute the shock of like phase two so the acute the shock and then it it makes itself stronger and then it it makes itself stronger and then it it makes itself stronger more robust in the second phase but more robust in the second phase but more robust in the second phase but there's also a third phase where you can there's also a third phase where you can there's also a third phase where you can exhaust the cells meaning that you
44:00exhaust the cells meaning that you exhaust the cells meaning that you overdid your stress you overdid the overdid your stress you overdid the overdid your stress you overdid the stress which means that it comes to be stress which means that it comes to be stress which means that it comes to be being chronic you can say even though being chronic you can say even though being chronic you can say even though you can say 90 seconds in the shower is you can say 90 seconds in the shower is you can say 90 seconds in the shower is not that long how can that be too much not that long how can that be too much not that long how can that be too much for the cells well it you need to think for the cells well it you need to think for the cells well it you need to think about temperature as something that is about temperature as something that is about temperature as something that is berries it is actually very stressful berries it is actually very stressful berries it is actually very stressful for the body so you don't need to do it for the body so you don't need to do it for the body so you don't need to do it for a long time you just need to awaken for a long time you just need to awaken for a long time you just need to awaken the cells and just you do it acutely so the cells and just you do it acutely so the cells and just you do it acutely so the acute response is what we need and the acute response is what we need and the acute response is what we need and that is called the micro stress micro that is called the micro stress micro that is called the micro stress micro stress is exactly what you you can say stress is exactly what you you can say stress is exactly what you you can say The Sweet Spot so you will have the the The Sweet Spot so you will have the the The Sweet Spot so you will have the the healthy the healthy stress and then you healthy the healthy stress and then you healthy the healthy stress and then you don't need to go further you don't need don't need to go further you don't need don't need to go further you don't need to sit in a cold top for 30 minutes to sit in a cold top for 30 minutes to sit in a cold top for 30 minutes because then you have exhausted your because then you have exhausted your because then you have exhausted your cells and you will definitely flatten cells and you will definitely flatten cells and you will definitely flatten out the benefits and we see that from out the benefits and we see that from out the benefits and we see that from Sona actually Sona actually Sona actually right yeah so there's this um right yeah so there's this um right yeah so there's this um Sona studies so you can say that Sona studies so you can say that Sona studies so you can say that temperature either going cold or going
45:00temperature either going cold or going temperature either going cold or going hot it's it's kind of like on it's on a hot it's it's kind of like on it's on a hot it's it's kind of like on it's on a scale right so and in the middle you scale right so and in the middle you scale right so and in the middle you have the neutral temperature but if you have the neutral temperature but if you have the neutral temperature but if you go very hot or you go very cold it's go very hot or you go very cold it's go very hot or you go very cold it's it's the body's going to respond to that it's the body's going to respond to that it's the body's going to respond to that in practically the same way because the in practically the same way because the in practically the same way because the the body will tell you well this is this the body will tell you well this is this the body will tell you well this is this you can have but this you but now it's you can have but this you but now it's you can have but this you but now it's getting too much too warm or too too getting too much too warm or too too getting too much too warm or too too cold for too long time and that's going cold for too long time and that's going cold for too long time and that's going to exhaust the cells so we see in these to exhaust the cells so we see in these to exhaust the cells so we see in these um Finnish sauna cohort studies which I um Finnish sauna cohort studies which I um Finnish sauna cohort studies which I find very fascinating they are so find very fascinating they are so find very fascinating they are so fascinating they are I think they are up fascinating they are I think they are up fascinating they are I think they are up to now 27 28 years where they have to now 27 28 years where they have to now 27 28 years where they have followed these 2 000 to 3 000 uh sauna followed these 2 000 to 3 000 uh sauna followed these 2 000 to 3 000 uh sauna bathers and in Finland they go into the bathers and in Finland they go into the bathers and in Finland they go into the sauna but they also go into the code sauna but they also go into the code sauna but they also go into the code yeah it could be a CEO it could also be yeah it could be a CEO it could also be yeah it could be a CEO it could also be rolling in the snow Yeah so different rolling in the snow Yeah so different rolling in the snow Yeah so different kinds of code exposure so they like go kinds of code exposure so they like go kinds of code exposure so they like go back and forth to the Sona but what they back and forth to the Sona but what they back and forth to the Sona but what they see is that if people go into the sauna
46:00see is that if people go into the sauna see is that if people go into the sauna um 19 to up to 29 30 minutes we see that um 19 to up to 29 30 minutes we see that um 19 to up to 29 30 minutes we see that they have all the good healthy benefits they have all the good healthy benefits they have all the good healthy benefits on the long term so this study is a on the long term so this study is a on the long term so this study is a cohort study so they follow these people cohort study so they follow these people cohort study so they follow these people for many years and they see that they for many years and they see that they for many years and they see that they have all these healthy benefits of a have all these healthy benefits of a have all these healthy benefits of a better cardiovascular system and and the better cardiovascular system and and the better cardiovascular system and and the lower risk of blood clots in in the legs lower risk of blood clots in in the legs lower risk of blood clots in in the legs and also less stroke and so on but they and also less stroke and so on but they and also less stroke and so on but they are also see that if you go further than are also see that if you go further than are also see that if you go further than 30 minutes in the sauna the benefits 30 minutes in the sauna the benefits 30 minutes in the sauna the benefits will flatten out or even actually will flatten out or even actually will flatten out or even actually increase the risk of all these this increase the risk of all these this increase the risk of all these this outcomes that they have looked at so you outcomes that they have looked at so you outcomes that they have looked at so you can you can definitely look at this as can you can definitely look at this as can you can definitely look at this as well heat is also a stressor and that is well heat is also a stressor and that is well heat is also a stressor and that is called also but cold is very much more called also but cold is very much more called also but cold is very much more potent than the heat is we have more potent than the heat is we have more potent than the heat is we have more cold receptors also on the skin yeah I cold receptors also on the skin yeah I cold receptors also on the skin yeah I read that you in your book you mentioned read that you in your book you mentioned read that you in your book you mentioned there's three to ten times more cold
47:00there's three to ten times more cold there's three to ten times more cold receptors on our skin than heat once receptors on our skin than heat once receptors on our skin than heat once yeah but why do you think that is well yeah but why do you think that is well yeah but why do you think that is well you are more you can say you would you you are more you can say you would you you are more you can say you would you would die definitely quick quickly from would die definitely quick quickly from would die definitely quick quickly from being too cold so from Nature's side being too cold so from Nature's side being too cold so from Nature's side this is very clever right it's really this is very clever right it's really this is very clever right it's really really clever because we need the code really clever because we need the code really clever because we need the code receptors to tell us immediately now receptors to tell us immediately now receptors to tell us immediately now something is really really wrong you can something is really really wrong you can something is really really wrong you can get hypothermic within 15 minutes in get hypothermic within 15 minutes in get hypothermic within 15 minutes in cold water and you will die yeah cold water and you will die yeah cold water and you will die yeah actually so we need more code receptors actually so we need more code receptors actually so we need more code receptors that is also why it's more potent so you that is also why it's more potent so you that is also why it's more potent so you cannot say well if I can stay in the cannot say well if I can stay in the cannot say well if I can stay in the sauna for 30 minutes or 19 minutes then sauna for 30 minutes or 19 minutes then sauna for 30 minutes or 19 minutes then I can also stay in a coat top with water I can also stay in a coat top with water I can also stay in a coat top with water that is zero degrees for 19 minutes it's that is zero degrees for 19 minutes it's that is zero degrees for 19 minutes it's not the same because it is 10 times not the same because it is 10 times not the same because it is 10 times definitely more 10 times more potent definitely more 10 times more potent definitely more 10 times more potent than the heat so there's a relativity than the heat so there's a relativity than the heat so there's a relativity it's like um relativity for athletes it's like um relativity for athletes it's like um relativity for athletes listening you can't listening you can't listening you can't you know you can't equate running a you know you can't equate running a you know you can't equate running a marathon 26.2 miles with cycling 26.2 marathon 26.2 miles with cycling 26.2 marathon 26.2 miles with cycling 26.2 miles no it's you know it's not the same
48:00miles no it's you know it's not the same miles no it's you know it's not the same it's not the same you'd have to cycle a it's not the same you'd have to cycle a it's not the same you'd have to cycle a lot more to have an equivalent effect lot more to have an equivalent effect lot more to have an equivalent effect and I think it's a useful way to think and I think it's a useful way to think and I think it's a useful way to think about cold and heat you you maybe you about cold and heat you you maybe you about cold and heat you you maybe you need a bit more heat exposure to get need a bit more heat exposure to get need a bit more heat exposure to get some of those benefits but you don't some of those benefits but you don't some of those benefits but you don't need much cold I think it's a wider need much cold I think it's a wider need much cold I think it's a wider Point here Susanna which I really want Point here Susanna which I really want Point here Susanna which I really want to just pause on for a minute because I think the research you've done is I think the research you've done is phenomenal right I think you are phenomenal right I think you are phenomenal right I think you are really bringing some solid scientific really bringing some solid scientific really bringing some solid scientific evidence to something that many cultures evidence to something that many cultures evidence to something that many cultures have known for many years have known for many years have known for many years but I think one of the things that puts but I think one of the things that puts but I think one of the things that puts people off people off people off is that they associate it with is that they associate it with is that they associate it with you know huge time commitments yeah I you know huge time commitments yeah I you know huge time commitments yeah I have to go in and dug my head in and go have to go in and dug my head in and go have to go in and dug my head in and go cold for 10 minutes in a in an eye cold for 10 minutes in a in an eye cold for 10 minutes in a in an eye sponge with ice in it sponge with ice in it sponge with ice in it and sure for some people they love that and sure for some people they love that and sure for some people they love that right and they go with their friends and right and they go with their friends and right and they go with their friends and they use it as a way to increase their
49:00they use it as a way to increase their they use it as a way to increase their exercise tolerance so I'm not I'm not exercise tolerance so I'm not I'm not exercise tolerance so I'm not I'm not criticizing that necessarily criticizing that necessarily criticizing that necessarily but I think what you're saying here is but I think what you're saying here is but I think what you're saying here is really really important you don't need really really important you don't need really really important you don't need much there are incredible benefits for much there are incredible benefits for much there are incredible benefits for your physical health for your mental your physical health for your mental your physical health for your mental resilience for your weight for your resilience for your weight for your resilience for your weight for your metabolism you just need a little bit metabolism you just need a little bit metabolism you just need a little bit and one thing I saw in the summer and one thing I saw in the summer and one thing I saw in the summer there's a there's this brilliant company there's a there's this brilliant company there's a there's this brilliant company in the UK called Brass Monkey so in the UK called Brass Monkey so in the UK called Brass Monkey so in fact they've loaned me a cold in fact they've loaned me a cold in fact they've loaned me a cold immersion it arrived yesterday and immersion it arrived yesterday and immersion it arrived yesterday and fantastic I know later on you're gonna fantastic I know later on you're gonna fantastic I know later on you're gonna you're gonna talk me through I'm a you're gonna talk me through I'm a you're gonna talk me through I'm a little bit nervous so we're gonna make a little bit nervous so we're gonna make a little bit nervous so we're gonna make a video of that and put it out there for video of that and put it out there for video of that and put it out there for people to watch if you want to see I'm a people to watch if you want to see I'm a people to watch if you want to see I'm a little nervous because I didn't do it little nervous because I didn't do it little nervous because I didn't do it um and I think they've made it really um and I think they've made it really um and I think they've made it really easy for people because it's electronic easy for people because it's electronic easy for people because it's electronic and you can just turn the temperature to and you can just turn the temperature to and you can just turn the temperature to where wherever you want it okay oh where wherever you want it okay oh where wherever you want it okay oh fascinating yes there's a cost fascinating yes there's a cost fascinating yes there's a cost implication to that for sure for many implication to that for sure for many implication to that for sure for many people it'll be something that they people it'll be something that they people it'll be something that they can't afford or don't wish to invest in can't afford or don't wish to invest in can't afford or don't wish to invest in I completely understand that I completely understand that I completely understand that but there's a lot of high profile people
50:00but there's a lot of high profile people but there's a lot of high profile people in the UK who have got these brass in the UK who have got these brass in the UK who have got these brass monkeys and what I saw in the summer is monkeys and what I saw in the summer is monkeys and what I saw in the summer is there was a bit of friendly banter there was a bit of friendly banter there was a bit of friendly banter between them saying um he's been up for between them saying um he's been up for between them saying um he's been up for seven minutes at this temperature I'm seven minutes at this temperature I'm seven minutes at this temperature I'm gonna go in for eight minutes now at gonna go in for eight minutes now at gonna go in for eight minutes now at this temperature and I get it it's a bit this temperature and I get it it's a bit this temperature and I get it it's a bit of friendly banter yeah but there is of friendly banter yeah but there is of friendly banter yeah but there is another side to that the other side to another side to that the other side to another side to that the other side to that is that I think that is that I think that is that I think a that can be dangerous potentially if a that can be dangerous potentially if a that can be dangerous potentially if people are really trying to muscle people are really trying to muscle people are really trying to muscle through with their minds and stay longer through with their minds and stay longer through with their minds and stay longer and ignore the signs I think the other and ignore the signs I think the other and ignore the signs I think the other thing for me is thing for me is thing for me is but this feels like quite an individual but this feels like quite an individual but this feels like quite an individual tolerance type piece where tolerance type piece where tolerance type piece where you know everyone's going to have a you know everyone's going to have a you know everyone's going to have a different tolerance for someone different tolerance for someone different tolerance for someone who's maybe never exposed themselves a who's maybe never exposed themselves a who's maybe never exposed themselves a cold in the past like 30 seconds might cold in the past like 30 seconds might cold in the past like 30 seconds might be the equivalent of someone who's super be the equivalent of someone who's super be the equivalent of someone who's super trained in four minutes exactly so I trained in four minutes exactly so I trained in four minutes exactly so I don't think you can compare you cannot I don't think you can compare you cannot I don't think you can compare you cannot I think think I think potentially it's problematic I think potentially it's problematic I think potentially it's problematic yeah I think there's this is one of the yeah I think there's this is one of the yeah I think there's this is one of the things that I would like also to get to
51:00things that I would like also to get to things that I would like also to get to get across that is that get across that is that get across that is that going into a coal plunge or winter going into a coal plunge or winter going into a coal plunge or winter swimming is is not a it should not be a swimming is is not a it should not be a swimming is is not a it should not be a competition it is not a sport like that competition it is not a sport like that competition it is not a sport like that it is it is an individual thing that you it is it is an individual thing that you it is it is an individual thing that you do and you are tolerant to code in very do and you are tolerant to code in very do and you are tolerant to code in very different ways and so people people are different ways and so people people are different ways and so people people are more tolerant than other people and this more tolerant than other people and this more tolerant than other people and this this is this is because of very this is this is because of very this is this is because of very different things because there's body different things because there's body different things because there's body composition which will make it very easy composition which will make it very easy composition which will make it very easy for some or easier at least for some and for some or easier at least for some and for some or easier at least for some and somehow just actually more co-tolerant somehow just actually more co-tolerant somehow just actually more co-tolerant already because they maybe work outside already because they maybe work outside already because they maybe work outside so outside workers have more cold so outside workers have more cold so outside workers have more cold tolerance than people sitting in front tolerance than people sitting in front tolerance than people sitting in front of the computers all the time all day of the computers all the time all day of the computers all the time all day and sitting in an office but there's and sitting in an office but there's and sitting in an office but there's also also also um um that people should recognize that some that people should recognize that some that people should recognize that some people just have a more sensitive people just have a more sensitive people just have a more sensitive central nervous system than other people central nervous system than other people central nervous system than other people have so for example if you suffer from have so for example if you suffer from have so for example if you suffer from anxiety or something like that then you anxiety or something like that then you anxiety or something like that then you have a more sensitive nervous system have a more sensitive nervous system have a more sensitive nervous system right but that should not only be the
52:00right but that should not only be the right but that should not only be the only reason I'm just saying that people only reason I'm just saying that people only reason I'm just saying that people are different and this should be done in are different and this should be done in are different and this should be done in a very individual way so you cannot a very individual way so you cannot a very individual way so you cannot compete and competing in this will compete and competing in this will compete and competing in this will definitely just trespass the the you can definitely just trespass the the you can definitely just trespass the the you can say um say um say um the the threshold for when your cells the the threshold for when your cells the the threshold for when your cells are getting too too stressed you can say are getting too too stressed you can say are getting too too stressed you can say but it's also uh it's a different thing but it's also uh it's a different thing but it's also uh it's a different thing if you want to sit in a cold top for a if you want to sit in a cold top for a if you want to sit in a cold top for a long time that is not about the benefits long time that is not about the benefits long time that is not about the benefits the healthy benefits then then it's the healthy benefits then then it's the healthy benefits then then it's about the mind control I think so if you about the mind control I think so if you about the mind control I think so if you go above two three four minutes in the go above two three four minutes in the go above two three four minutes in the in the code the top or in Winter in the code the top or in Winter in the code the top or in Winter swimming or whatever you do your cold swimming or whatever you do your cold swimming or whatever you do your cold exposure then it's about something else exposure then it's about something else exposure then it's about something else I think then it's about getting through I think then it's about getting through I think then it's about getting through something getting through the stress and something getting through the stress and something getting through the stress and try to see how long can you go and I I try to see how long can you go and I I try to see how long can you go and I I don't recommend that because you can do don't recommend that because you can do don't recommend that because you can do that with other things but I don't think that with other things but I don't think that with other things but I don't think the call should be there because then
53:00the call should be there because then the call should be there because then there are the the downsides of that and there are the the downsides of that and there are the the downsides of that and risks real risks yeah exactly and I risks real risks yeah exactly and I risks real risks yeah exactly and I don't dunk the head all the time and I'm don't dunk the head all the time and I'm don't dunk the head all the time and I'm like well you don't really need to do like well you don't really need to do like well you don't really need to do that yeah well we'll get to those that yeah well we'll get to those that yeah well we'll get to those practical things I think that's really practical things I think that's really practical things I think that's really interesting but you can get yourself interesting but you can get yourself interesting but you can get yourself into trouble here if you stay in really into trouble here if you stay in really into trouble here if you stay in really cold water for too long and stop paying cold water for too long and stop paying cold water for too long and stop paying attention to signals you know you you attention to signals you know you you attention to signals you know you you can presumably get frostbite and can presumably get frostbite and can presumably get frostbite and actually real damage as well I'm not I'm actually real damage as well I'm not I'm actually real damage as well I'm not I'm not saying that to put people off I not saying that to put people off I not saying that to put people off I think we're just trying to emphasize the think we're just trying to emphasize the think we're just trying to emphasize the point yeah don't let your ego get point yeah don't let your ego get point yeah don't let your ego get involved and start competing with other involved and start competing with other involved and start competing with other people maybe that's more of a problem people maybe that's more of a problem people maybe that's more of a problem with men than women I don't know with men than women I don't know with men than women I don't know I think so yeah yeah yeah I see that I I think so yeah yeah yeah I see that I I think so yeah yeah yeah I see that I see that do you see that yeah I see that see that do you see that yeah I see that see that do you see that yeah I see that definitely women do this for other definitely women do this for other definitely women do this for other reasons and I think it's very funny reasons and I think it's very funny reasons and I think it's very funny because I find wherever I go I just went because I find wherever I go I just went because I find wherever I go I just went to the around the Innovation Round Table to the around the Innovation Round Table to the around the Innovation Round Table Summit for corporates in Copenhagen Summit for corporates in Copenhagen Summit for corporates in Copenhagen amazing and more women have signed up to amazing and more women have signed up to amazing and more women have signed up to go and take the code plunged with me or
54:00go and take the code plunged with me or go and take the code plunged with me or not with me as a guided thing right but not with me as a guided thing right but not with me as a guided thing right but they seem to be a little bit I don't they seem to be a little bit I don't they seem to be a little bit I don't know if women are just more Brave in know if women are just more Brave in know if women are just more Brave in this sense but they this sense but they this sense but they they kind of like go to the cold for they kind of like go to the cold for they kind of like go to the cold for other reasons than men I think they go other reasons than men I think they go other reasons than men I think they go because of the experience but also of because of the experience but also of because of the experience but also of the health benefits and of the way they the health benefits and of the way they the health benefits and of the way they feel afterwards because afterwards you feel afterwards because afterwards you feel afterwards because afterwards you get this mental balance and better mood get this mental balance and better mood get this mental balance and better mood and I think for many women also during and I think for many women also during and I think for many women also during menopause and I think this is a way to menopause and I think this is a way to menopause and I think this is a way to like like like get this calmness in your body but for get this calmness in your body but for get this calmness in your body but for men they are driven by something else I men they are driven by something else I men they are driven by something else I think of competition but this is also think of competition but this is also think of competition but this is also just nature right I think it's good but just nature right I think it's good but just nature right I think it's good but I think it's what I want to say is that I think it's what I want to say is that I think it's what I want to say is that I want to emphasize why is the cold I want to emphasize why is the cold I want to emphasize why is the cold healthy for us but I also want to healthy for us but I also want to healthy for us but I also want to emphasize that that there's like there's emphasize that that there's like there's emphasize that that there's like there's also a threshold there's like we need to also a threshold there's like we need to also a threshold there's like we need to learn how much is good for us so not
55:00learn how much is good for us so not learn how much is good for us so not just right right now I think it's a just right right now I think it's a just right right now I think it's a jungle everybody's just oh doing jungle everybody's just oh doing jungle everybody's just oh doing everything and just staying there for 30 everything and just staying there for 30 everything and just staying there for 30 minutes and this is potentially very minutes and this is potentially very minutes and this is potentially very dangerous because they get hypothermic dangerous because they get hypothermic dangerous because they get hypothermic and and one of the things we know this and and one of the things we know this and and one of the things we know this from is something called the after drop from is something called the after drop from is something called the after drop um and that is your core temperature um and that is your core temperature um and that is your core temperature decreasing after you have been in the decreasing after you have been in the decreasing after you have been in the cold cold cold so it's not to put people off or so it's not to put people off or so it's not to put people off or anything this but it's just to tell that anything this but it's just to tell that anything this but it's just to tell that doing something doing something doing something extremely uh like staying in the cold extremely uh like staying in the cold extremely uh like staying in the cold plunge for a very very long time you plunge for a very very long time you plunge for a very very long time you need to know that your core temperature need to know that your core temperature need to know that your core temperature would decrease after you go out of the would decrease after you go out of the would decrease after you go out of the cold because when you go out your Your cold because when you go out your Your cold because when you go out your Your Vessel will will um dilate again and Vessel will will um dilate again and Vessel will will um dilate again and your blood vessels yeah exactly your your blood vessels yeah exactly your your blood vessels yeah exactly your blood vessels and the warm blood in your blood vessels and the warm blood in your blood vessels and the warm blood in your core will go through out through your core will go through out through your core will go through out through your muscles and tissue that is very cold and muscles and tissue that is very cold and muscles and tissue that is very cold and that will go back to your core again of that will go back to your core again of that will go back to your core again of course and then the temperature course and then the temperature course and then the temperature receptors will pick that up and send the
56:00receptors will pick that up and send the receptors will pick that up and send the signal to the brain wow now it's getting signal to the brain wow now it's getting signal to the brain wow now it's getting even colder and that is because the body even colder and that is because the body even colder and that is because the body is of course trying to heat itself up is of course trying to heat itself up is of course trying to heat itself up but it's getting a little bit colder but it's getting a little bit colder but it's getting a little bit colder it's not could that be then helpful for it's not could that be then helpful for it's not could that be then helpful for people in the evening because we know people in the evening because we know people in the evening because we know one of the key signals to fall into a one of the key signals to fall into a one of the key signals to fall into a deep relaxing sleep is core temperature deep relaxing sleep is core temperature deep relaxing sleep is core temperature yeah dropping yeah so I'm just wondering yeah dropping yeah so I'm just wondering yeah dropping yeah so I'm just wondering if there is this after effect could if there is this after effect could if there is this after effect could there be some potential benefits in there be some potential benefits in there be some potential benefits in doing it in the later parts of the day doing it in the later parts of the day doing it in the later parts of the day where you're sort of trying to assist where you're sort of trying to assist where you're sort of trying to assist that temperature drop well it's yeah so that temperature drop well it's yeah so that temperature drop well it's yeah so there are other things going on as well there are other things going on as well there are other things going on as well when you go into the cold you have a when you go into the cold you have a when you go into the cold you have a release of you you will activate your release of you you will activate your release of you you will activate your stress uh your stress system right and stress uh your stress system right and stress uh your stress system right and you don't want to get too stressed you don't want to get too stressed you don't want to get too stressed before you go to bed before you go to bed before you go to bed um but on the other hand as you said we um but on the other hand as you said we um but on the other hand as you said we get this decrease in in cold temperature get this decrease in in cold temperature get this decrease in in cold temperature and that is actually we can see that and that is actually we can see that and that is actually we can see that also in in we have seen that in in my also in in we have seen that in in my also in in we have seen that in in my studies as well that that our core studies as well that that our core studies as well that that our core temperature decreases and that is also
57:00temperature decreases and that is also temperature decreases and that is also what's what makes us sleep and pushes us what's what makes us sleep and pushes us what's what makes us sleep and pushes us into the sleep but into the sleep but into the sleep but um the stress that you experience from um the stress that you experience from um the stress that you experience from the cold plunge will probably also keep the cold plunge will probably also keep the cold plunge will probably also keep you a little bit awake yeah so but the you a little bit awake yeah so but the you a little bit awake yeah so but the funny thing is that when I started funny thing is that when I started funny thing is that when I started winter swimming I got very tired winter swimming I got very tired winter swimming I got very tired afterwards because I couldn't heat afterwards because I couldn't heat afterwards because I couldn't heat myself up as good as I can now of course myself up as good as I can now of course myself up as good as I can now of course because now I am already adapted to the because now I am already adapted to the because now I am already adapted to the cold so I don't shiver as much as I I cold so I don't shiver as much as I I cold so I don't shiver as much as I I did I used to but I got really I got did I used to but I got really I got did I used to but I got really I got really sleepy afterwards and I think really sleepy afterwards and I think really sleepy afterwards and I think that is actually because my core that is actually because my core that is actually because my core temperature went down and I must say temperature went down and I must say temperature went down and I must say that despite that I just said that that despite that I just said that that despite that I just said that um that maybe a cold plunge before going um that maybe a cold plunge before going um that maybe a cold plunge before going going to bed or a few hours before is going to bed or a few hours before is going to bed or a few hours before is maybe not that a great idea from a maybe not that a great idea from a maybe not that a great idea from a theoretical level you can say but but on theoretical level you can say but but on theoretical level you can say but but on the other hand when I have done it I the other hand when I have done it I the other hand when I have done it I don't feel that I am alert or anything I don't feel that I am alert or anything I don't feel that I am alert or anything I don't feel it afterwards I felt I feel don't feel it afterwards I felt I feel don't feel it afterwards I felt I feel the mental balance afterwards because we the mental balance afterwards because we the mental balance afterwards because we also activate the parasympathetic
58:00also activate the parasympathetic also activate the parasympathetic nervous system which is our relaxing nervous system which is our relaxing nervous system which is our relaxing part of our nervous system so if we can part of our nervous system so if we can part of our nervous system so if we can stay in the cold water stay in the cold water stay in the cold water enough time to get over the cold shock enough time to get over the cold shock enough time to get over the cold shock then we get into this relaxed mood you then we get into this relaxed mood you then we get into this relaxed mood you can say relaxed mode and I think that can say relaxed mode and I think that can say relaxed mode and I think that when I do that I could go home and sleep when I do that I could go home and sleep when I do that I could go home and sleep yeah I think for me that speaks to that yeah I think for me that speaks to that yeah I think for me that speaks to that the individual nature of all of us yeah the individual nature of all of us yeah the individual nature of all of us yeah exactly so it probably depends what's exactly so it probably depends what's exactly so it probably depends what's going on in your life right so you know going on in your life right so you know going on in your life right so you know if you're someone with if you're someone with if you're someone with huge amount of stress in your life that huge amount of stress in your life that huge amount of stress in your life that you're struggling to manage and cope you're struggling to manage and cope you're struggling to manage and cope with well maybe the colder a particular with well maybe the colder a particular with well maybe the colder a particular part of the day is going to have a part of the day is going to have a part of the day is going to have a different impact yeah compared to different impact yeah compared to different impact yeah compared to someone who's got you know maybe minimal someone who's got you know maybe minimal someone who's got you know maybe minimal stress in their life and I imagine some stress in their life and I imagine some stress in their life and I imagine some people will do a cold Plunge in the people will do a cold Plunge in the people will do a cold Plunge in the evening and can't sleep whereas others evening and can't sleep whereas others evening and can't sleep whereas others it'll probably be the best thing they it'll probably be the best thing they it'll probably be the best thing they can do exactly what defines cold like can do exactly what defines cold like can do exactly what defines cold like when we say cold water yeah is there a when we say cold water yeah is there a when we say cold water yeah is there a temperature at which we you know it's
59:00temperature at which we you know it's temperature at which we you know it's officially now cold water officially now cold water officially now cold water I don't I don't know if if stuff I say I don't I don't know if if stuff I say I don't I don't know if if stuff I say is anything official or anything but is anything official or anything but is anything official or anything but I I kind of like when I wrote my book I I kind of like when I wrote my book I I kind of like when I wrote my book when I started like researching to this when I started like researching to this when I started like researching to this uh to to writing this book I wanted to uh to to writing this book I wanted to uh to to writing this book I wanted to find out what is cold water I couldn't find out what is cold water I couldn't find out what is cold water I couldn't really find the answer but what I did really find the answer but what I did really find the answer but what I did then is looking at at what temperature then is looking at at what temperature then is looking at at what temperature have we Statistics and Records showing have we Statistics and Records showing have we Statistics and Records showing that people got hypothermic and maybe that people got hypothermic and maybe that people got hypothermic and maybe even ending out being an accident or even ending out being an accident or even ending out being an accident or some people actually dying where can we some people actually dying where can we some people actually dying where can we see that the temperature was actually see that the temperature was actually see that the temperature was actually driving that and what I found was that driving that and what I found was that driving that and what I found was that 15 degrees Celsius and Below you could 15 degrees Celsius and Below you could 15 degrees Celsius and Below you could get hypothermic from that but if you get hypothermic from that but if you get hypothermic from that but if you stayed in the world 15 degrees Yeah 15 stayed in the world 15 degrees Yeah 15 stayed in the world 15 degrees Yeah 15 degrees Celsius degrees Celsius degrees Celsius 15 degrees Celsius and Below yeah 15 degrees Celsius and Below yeah 15 degrees Celsius and Below yeah but it's all relative I think so if you
1:00but it's all relative I think so if you but it's all relative I think so if you want to activate your brown fat for want to activate your brown fat for want to activate your brown fat for example you can definitely do that by example you can definitely do that by example you can definitely do that by just going into water that is just a just going into water that is just a just going into water that is just a little bit colder than your skin so as little bit colder than your skin so as little bit colder than your skin so as soon as as soon as you go into something soon as as soon as you go into something soon as as soon as you go into something environmentally that is just a bit environmentally that is just a bit environmentally that is just a bit colder than yourself then you get an colder than yourself then you get an colder than yourself then you get an activation of uh in different degrees of activation of uh in different degrees of activation of uh in different degrees of course so if if you have 19 degrees in course so if if you have 19 degrees in course so if if you have 19 degrees in in a room you will activate your brown in a room you will activate your brown in a room you will activate your brown fat because that is colder than you're fat because that is colder than you're fat because that is colder than you're used to but it's also colder than your used to but it's also colder than your used to but it's also colder than your skin so you will have an activation so skin so you will have an activation so skin so you will have an activation so it's all relative I think you should it's all relative I think you should it's all relative I think you should think about it that way so cold water at think about it that way so cold water at think about it that way so cold water at 15 degrees will activate anybody's 15 degrees will activate anybody's 15 degrees will activate anybody's stress response so I think that is and stress response so I think that is and stress response so I think that is and also this is based on accidents uh from also this is based on accidents uh from also this is based on accidents uh from from also drowning accidents so fifth from also drowning accidents so fifth from also drowning accidents so fifth integration below you can say that is integration below you can say that is integration below you can say that is definitely cold water and I guess that definitely cold water and I guess that definitely cold water and I guess that speeds are the point we're sort of speeds are the point we're sort of speeds are the point we're sort of covering at the moment which is it covering at the moment which is it covering at the moment which is it doesn't need to be ice cold water with doesn't need to be ice cold water with doesn't need to be ice cold water with visible ice right because we often see
1:01visible ice right because we often see visible ice right because we often see that online people are in ice and again that online people are in ice and again that online people are in ice and again if you're trained for that yeah you want if you're trained for that yeah you want if you're trained for that yeah you want to do that hey cool but to make it to do that hey cool but to make it to do that hey cool but to make it really accessible to people really accessible to people really accessible to people you don't have to do that no yeah that's you don't have to do that no yeah that's you don't have to do that no yeah that's really interesting I have actually um I really interesting I have actually um I really interesting I have actually um I have looked into so have looked into so have looked into so um what I've been doing the last eight um what I've been doing the last eight um what I've been doing the last eight years is studying this of course but years is studying this of course but years is studying this of course but also the the relative difference of also the the relative difference of also the the relative difference of temperature and what what is the impact temperature and what what is the impact temperature and what what is the impact on on our body so what I did was on on our body so what I did was on on our body so what I did was actually I I've made these different actually I I've made these different actually I I've made these different programs and made a course so people can programs and made a course so people can programs and made a course so people can go and and you can say follow this and go and and you can say follow this and go and and you can say follow this and have a safe way to get started that is have a safe way to get started that is have a safe way to get started that is one thing but also you can say a course one thing but also you can say a course one thing but also you can say a course where you will that is individualized where you will that is individualized where you will that is individualized saying that they followed these saying that they followed these saying that they followed these principles and in that way they will get principles and in that way they will get principles and in that way they will get safely through uh starting out as as safely through uh starting out as as safely through uh starting out as as code launcher or winter swimmer or what code launcher or winter swimmer or what code launcher or winter swimmer or what you want to be yeah because that is what you want to be yeah because that is what you want to be yeah because that is what I feel that people ask me all the time I feel that people ask me all the time I feel that people ask me all the time so how do I get started and I can give so how do I get started and I can give so how do I get started and I can give them some tips how to get started but
1:02them some tips how to get started but them some tips how to get started but eventually people write me oh I I I kind eventually people write me oh I I I kind eventually people write me oh I I I kind of lost track because yeah I I couldn't of lost track because yeah I I couldn't of lost track because yeah I I couldn't find the motivation I couldn't find out find the motivation I couldn't find out find the motivation I couldn't find out what to do next and I see people do this what to do next and I see people do this what to do next and I see people do this with ice and do I need to do that as with ice and do I need to do that as with ice and do I need to do that as well but I think that well but I think that well but I think that um um people should think about the cold as people should think about the cold as people should think about the cold as something that is very relative you something that is very relative you something that is very relative you don't need the ice as you said it's don't need the ice as you said it's don't need the ice as you said it's something that already happens as soon something that already happens as soon something that already happens as soon as your body temperature is just as your body temperature is just as your body temperature is just decreased just a little bit so you can decreased just a little bit so you can decreased just a little bit so you can build it up yeah and you can go to the build it up yeah and you can go to the build it up yeah and you can go to the ice eventually but you don't need to ice eventually but you don't need to ice eventually but you don't need to start there yeah that's super empowering start there yeah that's super empowering start there yeah that's super empowering look I think your book's got loads of look I think your book's got loads of look I think your book's got loads of practical guidance as well it's got all practical guidance as well it's got all practical guidance as well it's got all the scientific studies it's got some the scientific studies it's got some the scientific studies it's got some beautiful beautiful beautiful photos and illustrations I think it's photos and illustrations I think it's photos and illustrations I think it's great that it's really going to shine a great that it's really going to shine a great that it's really going to shine a light on just how many different organs light on just how many different organs light on just how many different organs in the body are positively affected by in the body are positively affected by in the body are positively affected by this I think an online course is great this I think an online course is great this I think an online course is great as well but we'll definitely put a link as well but we'll definitely put a link as well but we'll definitely put a link to that in our show notes so people can to that in our show notes so people can to that in our show notes so people can sign up and and find it and use it to sign up and and find it and use it to sign up and and find it and use it to help them I know some of those
1:03help them I know some of those help them I know some of those principles you're going to walk me principles you're going to walk me principles you're going to walk me through after we've recorded today yes through after we've recorded today yes through after we've recorded today yes in this cold plunge and it's a pretty in this cold plunge and it's a pretty in this cold plunge and it's a pretty cold day already today so in fact that's cold day already today so in fact that's cold day already today so in fact that's a good point a good point a good point when you're going in let's say winter when you're going in let's say winter when you're going in let's say winter swimming yeah or let's say a coal Plunge swimming yeah or let's say a coal Plunge swimming yeah or let's say a coal Plunge in your garden or at the gym for example how much does the air temperature versus how much does the air temperature versus the water temperature play a role so in the water temperature play a role so in the water temperature play a role so in the summer for example when people are the summer for example when people are the summer for example when people are super hot and they're like yeah I'm super hot and they're like yeah I'm super hot and they're like yeah I'm gonna go I'm gonna go and do some cold gonna go I'm gonna go and do some cold gonna go I'm gonna go and do some cold plunge or have a cold shower plunge or have a cold shower plunge or have a cold shower it feels relatively easier it feels relatively easier it feels relatively easier I'm guessing on hot summer days than on I'm guessing on hot summer days than on I'm guessing on hot summer days than on this cool autumnal winter day here at this cool autumnal winter day here at this cool autumnal winter day here at the moment outside the moment outside the moment outside you know do you know much about that is you know do you know much about that is you know do you know much about that is there is presumably there's a difference there is presumably there's a difference there is presumably there's a difference in our perception of cold depending on in our perception of cold depending on in our perception of cold depending on the air temperature yeah depending on the air temperature yeah depending on the air temperature yeah depending on the air temperature depending on what the air temperature depending on what the air temperature depending on what temperature your skin is already also temperature your skin is already also temperature your skin is already also what core temperature do you have if you
1:04what core temperature do you have if you what core temperature do you have if you are on the beach on the summer day you are on the beach on the summer day you are on the beach on the summer day you will have you'll probably be very warm will have you'll probably be very warm will have you'll probably be very warm but the relative difference of your skin but the relative difference of your skin but the relative difference of your skin temperature and then going into the temperature and then going into the temperature and then going into the water at I don't know about other places water at I don't know about other places water at I don't know about other places but in Denmark the water never gets but in Denmark the water never gets but in Denmark the water never gets really warm really warm really warm the scene is like it could be up to the scene is like it could be up to the scene is like it could be up to maybe 22 degrees or something like in maybe 22 degrees or something like in maybe 22 degrees or something like in the summer and if your skin is then the summer and if your skin is then the summer and if your skin is then burning hard from staying on the beach burning hard from staying on the beach burning hard from staying on the beach you you can actually go in and actually you you can actually go in and actually you you can actually go in and actually have a little bit of a cold shark have a little bit of a cold shark have a little bit of a cold shark okay in Denmark at least but so the the okay in Denmark at least but so the the okay in Denmark at least but so the the relative difference is very important relative difference is very important relative difference is very important here but as soon as you go into water here but as soon as you go into water here but as soon as you go into water that is 22 degrees you would you would that is 22 degrees you would you would that is 22 degrees you would you would it will only take a few seconds for you it will only take a few seconds for you it will only take a few seconds for you to get adapted to that temperature of to get adapted to that temperature of to get adapted to that temperature of course but you can use course but you can use course but you can use cold and heat all year around and I cold and heat all year around and I cold and heat all year around and I think this is something I think we think this is something I think we think this is something I think we should use this in our
1:05should use this in our should use this in our um daily Health practice I think we um daily Health practice I think we um daily Health practice I think we should think about temperature change as should think about temperature change as should think about temperature change as something that is super healthy and something that is super healthy and something that is super healthy and natural and cheap and even free natural and cheap and even free natural and cheap and even free for all almost all that we can use this for all almost all that we can use this for all almost all that we can use this in our daily life to to add on to our in our daily life to to add on to our in our daily life to to add on to our training to add on everything else that training to add on everything else that training to add on everything else that we do and it's so easy and it's so fast we do and it's so easy and it's so fast we do and it's so easy and it's so fast it's not very time consumable I think to it's not very time consumable I think to it's not very time consumable I think to do this it is very very easy quick and do this it is very very easy quick and do this it is very very easy quick and you can you can do it all year round you can you can do it all year round you can you can do it all year round also in the summer so I don't think that also in the summer so I don't think that also in the summer so I don't think that people should think about it only as people should think about it only as people should think about it only as winter swimming I know my book is called winter swimming I know my book is called winter swimming I know my book is called winter swimming but that is because we winter swimming but that is because we winter swimming but that is because we we name it that way but actually all we name it that way but actually all we name it that way but actually all year round we can do we can do this also year round we can do we can do this also year round we can do we can do this also if you have your your plunge for example if you have your your plunge for example if you have your your plunge for example you can use this in the summer and you can use this in the summer and you can use this in the summer and standing in the Sun for just a bit and standing in the Sun for just a bit and standing in the Sun for just a bit and going into the cold water I mean you going into the cold water I mean you going into the cold water I mean you would definitely have and more of a would definitely have and more of a would definitely have and more of a shock at a higher temperature water
1:06shock at a higher temperature water shock at a higher temperature water water temperature degrees in the summer water temperature degrees in the summer water temperature degrees in the summer because the relative difference of your because the relative difference of your because the relative difference of your skin temperature and the water is gonna skin temperature and the water is gonna skin temperature and the water is gonna be the outcome of that so basically what be the outcome of that so basically what be the outcome of that so basically what you're saying is that it's going to be you're saying is that it's going to be you're saying is that it's going to be easier for me today because it's already easier for me today because it's already easier for me today because it's already cold exactly so you can stand I'm cold exactly so you can stand I'm cold exactly so you can stand I'm feeling even more pressure now before feeling even more pressure now before feeling even more pressure now before before we do it it's basically before we do it it's basically before we do it it's basically survive well I've got this as I say I've survive well I've got this as I say I've survive well I've got this as I say I've got you know brass monkey have loaned me got you know brass monkey have loaned me got you know brass monkey have loaned me this uh unit for I hope a few weeks this uh unit for I hope a few weeks this uh unit for I hope a few weeks um so I'm looking forward to um so I'm looking forward to um so I'm looking forward to experimenting with it obviously we've covered my wife and obviously we've covered my wife and let's see if I can get her into it over let's see if I can get her into it over let's see if I can get her into it over the next few weeks the next few weeks the next few weeks um my kids are similar ages to yours um my kids are similar ages to yours um my kids are similar ages to yours twelve and nine twelve and nine twelve and nine any kind of tips and advice as to any kind of tips and advice as to any kind of tips and advice as to whether I should be doing this with them whether I should be doing this with them whether I should be doing this with them anything to look out for I would very anything to look out for I would very anything to look out for I would very much like to I'd like to model certain much like to I'd like to model certain much like to I'd like to model certain behaviors to my kids all the time you behaviors to my kids all the time you behaviors to my kids all the time you know they're going to see Daddy very know they're going to see Daddy very know they're going to see Daddy very shortly going in every morning probably shortly going in every morning probably shortly going in every morning probably and I suspect they may want to have a go
1:07and I suspect they may want to have a go and I suspect they may want to have a go so what do you think to that safe to do so what do you think to that safe to do so what do you think to that safe to do so any guidance you'd give me for that so any guidance you'd give me for that so any guidance you'd give me for that yeah I think it's safe to do so because yeah I think it's safe to do so because yeah I think it's safe to do so because you are there you are there you are there um always think about everything cold um always think about everything cold um always think about everything cold plunging winter swimming as something plunging winter swimming as something plunging winter swimming as something social social social um I don't I don't tell I always tell um I don't I don't tell I always tell um I don't I don't tell I always tell people to always bring a swim body and people to always bring a swim body and people to always bring a swim body and it could be your it could be a wife that it could be your it could be a wife that it could be your it could be a wife that could be something you would tell well I could be something you would tell well I could be something you would tell well I need to have someone with me all the need to have someone with me all the need to have someone with me all the time but with your kids of course you time but with your kids of course you time but with your kids of course you need to be there and one thing that I need to be there and one thing that I need to be there and one thing that I looked into I think I also write about looked into I think I also write about looked into I think I also write about it in the book but it in the book but it in the book but um more and more people bring their kids um more and more people bring their kids um more and more people bring their kids um to Winter swimming and plunging stuff um to Winter swimming and plunging stuff um to Winter swimming and plunging stuff and I think it's a it's a good idea and I think it's a it's a good idea and I think it's a it's a good idea based on what I've found based on what I've found based on what I've found um but there is very it's very important um but there is very it's very important um but there is very it's very important to think about the children as they're to think about the children as they're to think about the children as they're very much smaller right they have a very much smaller right they have a very much smaller right they have a bigger surface area to relative to their
1:08bigger surface area to relative to their bigger surface area to relative to their Mass meaning that if they go into cold Mass meaning that if they go into cold Mass meaning that if they go into cold water water water they will be able to keep that cold they will be able to keep that cold they will be able to keep that cold temperature just as long as an adult I temperature just as long as an adult I temperature just as long as an adult I have found studies showing that but they have found studies showing that but they have found studies showing that but they will definitely have a faster decrease will definitely have a faster decrease will definitely have a faster decrease in cold temperature right after meaning in cold temperature right after meaning in cold temperature right after meaning because they have so much surface and because they have so much surface and because they have so much surface and that much less Mass to keep the that much less Mass to keep the that much less Mass to keep the temperature up temperature up temperature up so that means that what I advise people so that means that what I advise people so that means that what I advise people to do is go if they bring their children to do is go if they bring their children to do is go if they bring their children that they just do a quick dip a quick that they just do a quick dip a quick that they just do a quick dip a quick dip in the ocean because they will have dip in the ocean because they will have dip in the ocean because they will have the benefits of that that was you can the benefits of that that was you can the benefits of that that was you can say healthy stress their cells and they say healthy stress their cells and they say healthy stress their cells and they will get an an increase in all the good will get an an increase in all the good will get an an increase in all the good chemicals in the brain and get this chemicals in the brain and get this chemicals in the brain and get this mental balance the state and and mental balance the state and and mental balance the state and and calmness afterwards just like adults calmness afterwards just like adults calmness afterwards just like adults would but if they stay as long as adults would but if they stay as long as adults would but if they stay as long as adults they that this is really risky I think they that this is really risky I think they that this is really risky I think they will get hypothermic so in they will get hypothermic so in they will get hypothermic so in Practical terms and I know every child Practical terms and I know every child Practical terms and I know every child is different and depending which country is different and depending which country is different and depending which country you live and the air temperature and the you live and the air temperature and the you live and the air temperature and the temperature of the water it's all going temperature of the water it's all going
1:09temperature of the water it's all going to be a bit different but something like to be a bit different but something like to be a bit different but something like 30 seconds seems reasonable I would I 30 seconds seems reasonable I would I 30 seconds seems reasonable I would I wouldn't put a number on it I think I wouldn't put a number on it I think I wouldn't put a number on it I think I think yeah I think it's very important think yeah I think it's very important think yeah I think it's very important that people also kids are taught before that people also kids are taught before that people also kids are taught before they go in how to listen to their own they go in how to listen to their own they go in how to listen to their own body and this is something that nobody body and this is something that nobody body and this is something that nobody is actually very good at today because is actually very good at today because is actually very good at today because we have for many years in Western we have for many years in Western we have for many years in Western medicine been taught that if there's medicine been taught that if there's medicine been taught that if there's something wrong we will get we will get something wrong we will get we will get something wrong we will get we will get a pill or something we don't know how to a pill or something we don't know how to a pill or something we don't know how to listen to our own body we don't know how listen to our own body we don't know how listen to our own body we don't know how to concentrate or Focus or anything how to concentrate or Focus or anything how to concentrate or Focus or anything how can I feel a signal from my body well if can I feel a signal from my body well if can I feel a signal from my body well if you co-plunge you will at some point and you co-plunge you will at some point and you co-plunge you will at some point and that is what I think you should tell that is what I think you should tell that is what I think you should tell your kids at some point you will feel your kids at some point you will feel your kids at some point you will feel you you feel now this is too much you you you feel now this is too much you you you feel now this is too much you get a little bit of a chill yeah you can get a little bit of a chill yeah you can get a little bit of a chill yeah you can feel maybe down the spine or something feel maybe down the spine or something feel maybe down the spine or something or on on the arms I also hear that then or on on the arms I also hear that then or on on the arms I also hear that then you know okay this is enough and then you know okay this is enough and then you know okay this is enough and then you get up yeah you get up yeah you get up yeah it would take about a minute to get over it would take about a minute to get over it would take about a minute to get over the cold shock the cold shock the cold shock so as soon as you go in or maybe
1:10so as soon as you go in or maybe so as soon as you go in or maybe actually standing in the wind for for actually standing in the wind for for actually standing in the wind for for just a bit before you go in you will just a bit before you go in you will just a bit before you go in you will activate the code shock response activate the code shock response activate the code shock response um and to get you can say to the um and to get you can say to the um and to get you can say to the calmness and and full activation of your calmness and and full activation of your calmness and and full activation of your parasympathetic nervous system and parasympathetic nervous system and parasympathetic nervous system and getting this calm State of Mind you will getting this calm State of Mind you will getting this calm State of Mind you will need to get past that but I think that need to get past that but I think that need to get past that but I think that adults should do that and I think that adults should do that and I think that adults should do that and I think that if if you train your kids and they try if if you train your kids and they try if if you train your kids and they try this multiple times they can also get this multiple times they can also get this multiple times they can also get there but I wouldn't say that they there but I wouldn't say that they there but I wouldn't say that they should stay in there for multiple should stay in there for multiple should stay in there for multiple minutes just like we have so much minutes just like we have so much minutes just like we have so much research on on the physiology of of research on on the physiology of of research on on the physiology of of adults but we don't have that on kids adults but we don't have that on kids adults but we don't have that on kids yeah I I mean there's so much there that yeah I I mean there's so much there that yeah I I mean there's so much there that I love Susanna that speaks to my hearts I love Susanna that speaks to my hearts I love Susanna that speaks to my hearts one of the main reasons I would like to one of the main reasons I would like to one of the main reasons I would like to take my kids in is to teach them take my kids in is to teach them take my kids in is to teach them resilience to teach them that they can resilience to teach them that they can resilience to teach them that they can cope with hard things yes to teach them cope with hard things yes to teach them cope with hard things yes to teach them about the power of their breath and if about the power of their breath and if about the power of their breath and if they can control their breath slow it they can control their breath slow it they can control their breath slow it down they can change their experience of
1:11down they can change their experience of down they can change their experience of stress their experience of cold frankly stress their experience of cold frankly stress their experience of cold frankly their experience of life their experience of life their experience of life I always try and do things like this I always try and do things like this I always try and do things like this with my kids with my kids with my kids because because because I kind of feel across Society you know we're so keen on safety now you know we're so keen on safety now and I get it I understand it okay I'm and I get it I understand it okay I'm and I get it I understand it okay I'm not trying to say we should expose not trying to say we should expose not trying to say we should expose everyone to everything and people get everyone to everything and people get everyone to everything and people get sick and people get hurt sick and people get hurt sick and people get hurt but I think we have but I think we have but I think we have I think we've gone too far everything's I think we've gone too far everything's I think we've gone too far everything's now trying to be so safe no element of now trying to be so safe no element of now trying to be so safe no element of risk I think it's sanitizing our lives risk I think it's sanitizing our lives risk I think it's sanitizing our lives and I think and I think and I think I think we all it speaks to this sort of I think we all it speaks to this sort of I think we all it speaks to this sort of idea of comfort doesn't it we we need to idea of comfort doesn't it we we need to idea of comfort doesn't it we we need to expose ourselves to discomfort we need expose ourselves to discomfort we need expose ourselves to discomfort we need to do things sometimes where there is an to do things sometimes where there is an to do things sometimes where there is an element of risk but we can do it in a element of risk but we can do it in a element of risk but we can do it in a controlled way I'm not talking about controlled way I'm not talking about controlled way I'm not talking about throwing the kids in the ocean when you throwing the kids in the ocean when you throwing the kids in the ocean when you can't swim it's like no no with me can't swim it's like no no with me can't swim it's like no no with me observing observing observing and some cold water what happens when and some cold water what happens when and some cold water what happens when they do it and I suspect and
1:12they do it and I suspect and they do it and I suspect and you know I don't know yet because I've you know I don't know yet because I've you know I don't know yet because I've not done it with them but even if they not done it with them but even if they not done it with them but even if they struggle at first and within a few days struggle at first and within a few days struggle at first and within a few days they're like oh you know I can now do 30 they're like oh you know I can now do 30 they're like oh you know I can now do 30 seconds I couldn't get in the first day seconds I couldn't get in the first day seconds I couldn't get in the first day exactly that feeling of exactly that feeling of exactly that feeling of self-worth and inner confidence self-worth and inner confidence self-worth and inner confidence it's worth it's Priceless yeah there's it's worth it's Priceless yeah there's it's worth it's Priceless yeah there's nothing better than that nothing better than that nothing better than that I think that's an important message you I think that's an important message you I think that's an important message you mentioned cold shock and we can even get mentioned cold shock and we can even get mentioned cold shock and we can even get it just standing in cold winds yeah and it just standing in cold winds yeah and it just standing in cold winds yeah and there's a few terms I I wonder if you there's a few terms I I wonder if you there's a few terms I I wonder if you could explain you you've mentioned the could explain you you've mentioned the could explain you you've mentioned the after drop so how after you've exposed after drop so how after you've exposed after drop so how after you've exposed yourself to cold yourself to cold yourself to cold you know your temperature can keep you know your temperature can keep you know your temperature can keep dropping afterwards dropping afterwards dropping afterwards there's also this term called cold shock there's also this term called cold shock there's also this term called cold shock response and Diving response I wonder if response and Diving response I wonder if response and Diving response I wonder if you could explain those terms please you could explain those terms please you could explain those terms please yeah so the cold shock response is when yeah so the cold shock response is when yeah so the cold shock response is when you so when you go into the cold water you so when you go into the cold water you so when you go into the cold water as soon as you step in you will activate as soon as you step in you will activate as soon as you step in you will activate the the the the co-receptors in your skin and that the co-receptors in your skin and that the co-receptors in your skin and that was sent a signal to the brain saying
1:13was sent a signal to the brain saying was sent a signal to the brain saying wow this is very very cold so wow this is very very cold so wow this is very very cold so norepinephrine will be released and that norepinephrine will be released and that norepinephrine will be released and that will contract your blood vessels so you will contract your blood vessels so you will contract your blood vessels so you won't have all the blood in your skin won't have all the blood in your skin won't have all the blood in your skin um as soon as you get more into the um as soon as you get more into the um as soon as you get more into the water and you submerge up to up to the water and you submerge up to up to the water and you submerge up to up to the neck you can do that you will also neck you can do that you will also neck you can do that you will also activate the diving response and that is activate the diving response and that is activate the diving response and that is actually activating your parasympatic actually activating your parasympatic actually activating your parasympatic nervous system nervous system nervous system um so you have like an activation of um so you have like an activation of um so you have like an activation of both the the stress response in your both the the stress response in your both the the stress response in your body but also the calmness you can say body but also the calmness you can say body but also the calmness you can say at the same time so the code shock on at the same time so the code shock on at the same time so the code shock on any part of your skin yeah activates the any part of your skin yeah activates the any part of your skin yeah activates the sympathetic nervous system which is the sympathetic nervous system which is the sympathetic nervous system which is the stress the stress the nervous system stress the stress the nervous system stress the stress the nervous system yeah exactly and if you get it what up yeah exactly and if you get it what up yeah exactly and if you get it what up to your neck so what covering your to your neck so what covering your to your neck so what covering your shoulders or is that is Are there shoulders or is that is Are there shoulders or is that is Are there specific receptors that we need to cover specific receptors that we need to cover specific receptors that we need to cover in code for this diving response to be in code for this diving response to be in code for this diving response to be activated activated activated I don't know if it's if you can get it I don't know if it's if you can get it I don't know if it's if you can get it from only submerging your legs but I
1:14from only submerging your legs but I from only submerging your legs but I think I don't know that but I think that think I don't know that but I think that think I don't know that but I think that if you go up to up to your neck up to if you go up to up to your neck up to if you go up to up to your neck up to your shoulders you would definitely have your shoulders you would definitely have your shoulders you would definitely have that activation and that's one of the that activation and that's one of the that activation and that's one of the fascinating things for me about cold fascinating things for me about cold fascinating things for me about cold from studying the research and reading from studying the research and reading from studying the research and reading your book is this idea that your book is this idea that your book is this idea that cold cold activates the sympathetic arm of our activates the sympathetic arm of our activates the sympathetic arm of our nervous system nervous system and the parasympathetic part of our and the parasympathetic part of our and the parasympathetic part of our nervous system and I to my knowledge I'm nervous system and I to my knowledge I'm nervous system and I to my knowledge I'm not sure of anything else I've come not sure of anything else I've come not sure of anything else I've come across that does both at the same time across that does both at the same time across that does both at the same time this is I think it's fascinating because this is I think it's fascinating because this is I think it's fascinating because that is exactly why when people ask me that is exactly why when people ask me that is exactly why when people ask me should I do should I do should I do um should I do cold showers is that just um should I do cold showers is that just um should I do cold showers is that just as good as going into a code doing a as good as going into a code doing a as good as going into a code doing a cold dip and I think exactly that with cold dip and I think exactly that with cold dip and I think exactly that with the activation of both part of your the activation of both part of your the activation of both part of your central nervous system is where you central nervous system is where you central nervous system is where you benefit more from doing the cold dip so benefit more from doing the cold dip so benefit more from doing the cold dip so when you have that activation of both when you have that activation of both when you have that activation of both sides you also have a conflict of course sides you also have a conflict of course sides you also have a conflict of course in the body and that is where you can in the body and that is where you can in the body and that is where you can say well it's also a bit of a stressor say well it's also a bit of a stressor say well it's also a bit of a stressor up for the heart of course because you up for the heart of course because you up for the heart of course because you have the fight and flight system going
1:15have the fight and flight system going have the fight and flight system going up making making your heart rate going up making making your heart rate going up making making your heart rate going up but also the parasympathetic nervous up but also the parasympathetic nervous up but also the parasympathetic nervous system trying to get the heart rate down system trying to get the heart rate down system trying to get the heart rate down and that will make that little conflict and that will make that little conflict and that will make that little conflict in the in your body yeah but I guess in the in your body yeah but I guess in the in your body yeah but I guess this whole thing this whole idea of a this whole thing this whole idea of a this whole thing this whole idea of a controlled form of stress is talking controlled form of stress is talking controlled form of stress is talking about about about you know you know you know exercising and working out your nervous exercising and working out your nervous exercising and working out your nervous system yeah exactly you know and that's system yeah exactly you know and that's system yeah exactly you know and that's training your brain to get to get more training your brain to get to get more training your brain to get to get more comfortable in a stressful situation comfortable in a stressful situation comfortable in a stressful situation yeah yeah you're training your body yeah yeah you're training your body yeah yeah you're training your body you're training your mind at the same you're training your mind at the same you're training your mind at the same time and it's it's kind I think it's time and it's it's kind I think it's time and it's it's kind I think it's it's kind of amazing and I I the more I it's kind of amazing and I I the more I it's kind of amazing and I I the more I research and this the more I dug into it research and this the more I dug into it research and this the more I dug into it the more I found out that this is not the more I found out that this is not the more I found out that this is not only this is of course not only from a only this is of course not only from a only this is of course not only from a physiology level a good thing but it's physiology level a good thing but it's physiology level a good thing but it's also as you said before it's like also as you said before it's like also as you said before it's like pushing your your confidence in yourself pushing your your confidence in yourself pushing your your confidence in yourself and we see that a lot yeah we see that and we see that a lot yeah we see that and we see that a lot yeah we see that all the time and I was I was like when I all the time and I was I was like when I all the time and I was I was like when I went out to uh to watch winter swimmers
1:16went out to uh to watch winter swimmers went out to uh to watch winter swimmers in the beginning when I started my in the beginning when I started my in the beginning when I started my research I was not a winter swimmer at research I was not a winter swimmer at research I was not a winter swimmer at the beginning the beginning the beginning I was like what is going on when they I was like what is going on when they I was like what is going on when they jump into the water they are a bit jump into the water they are a bit jump into the water they are a bit scared some of them and then when they scared some of them and then when they scared some of them and then when they come up they like dunk themselves on the come up they like dunk themselves on the come up they like dunk themselves on the chest like and saying like noises like chest like and saying like noises like chest like and saying like noises like Tarson they look like superheroes they Tarson they look like superheroes they Tarson they look like superheroes they looked so confident and I was like then looked so confident and I was like then looked so confident and I was like then I don't understand but I need to find I don't understand but I need to find I don't understand but I need to find out but it took me actually a while to out but it took me actually a while to out but it took me actually a while to figure out what was actually going on figure out what was actually going on figure out what was actually going on the confidence that people get from this the confidence that people get from this the confidence that people get from this short time you can say it's a success short time you can say it's a success short time you can say it's a success every time you go and I've been winter every time you go and I've been winter every time you go and I've been winter swimming for years now three years but I swimming for years now three years but I swimming for years now three years but I feel the success every time I go so it's feel the success every time I go so it's feel the success every time I go so it's kind of also a way to boost your your kind of also a way to boost your your kind of also a way to boost your your self-worth but it's also your confidence self-worth but it's also your confidence self-worth but it's also your confidence and when I can get across that stressful and when I can get across that stressful and when I can get across that stressful situation every time I go I know that I situation every time I go I know that I situation every time I go I know that I can also do that in all other situations can also do that in all other situations can also do that in all other situations for sure for sure for sure for sure for sure for sure you can you can tell that to your kids you can you can tell that to your kids you can you can tell that to your kids because when you push yourself in this
1:17because when you push yourself in this because when you push yourself in this way you can you can take this way of way you can you can take this way of way you can you can take this way of conquering a stressful situation in conquering a stressful situation in conquering a stressful situation in other other life situations and knowing other other life situations and knowing other other life situations and knowing that I could get through this then I can that I could get through this then I can that I could get through this then I can also get through something else yeah also get through something else yeah also get through something else yeah speaking about mood and depression and speaking about mood and depression and speaking about mood and depression and anxiety things which are rampant and anxiety things which are rampant and anxiety things which are rampant and increasing at the moment increasing at the moment increasing at the moment there's many ways to look at those there's many ways to look at those there's many ways to look at those conditions conditions conditions and it's becoming clear that there's so and it's becoming clear that there's so and it's becoming clear that there's so many elements so far modern lives that many elements so far modern lives that many elements so far modern lives that are contributing and if we can change are contributing and if we can change are contributing and if we can change various aspects of our lifestyle various aspects of our lifestyle various aspects of our lifestyle we can get improvements we can get improvements we can get improvements and you know I'm thinking about this and you know I'm thinking about this and you know I'm thinking about this idea of idea of idea of um um a window of Tolerance you know being a window of Tolerance you know being a window of Tolerance you know being very narrow now for many of the reasons very narrow now for many of the reasons very narrow now for many of the reasons we've already mentioned we've already mentioned we've already mentioned and if I think about a lot of the and if I think about a lot of the and if I think about a lot of the patients who I've seen over the past patients who I've seen over the past patients who I've seen over the past couple of decades with depression a lot of the time they talk about you
1:18a lot of the time they talk about you know apathy indifference this very know apathy indifference this very know apathy indifference this very narrow experience of life narrow experience of life narrow experience of life and I have just very powerful image in and I have just very powerful image in and I have just very powerful image in my mind at the moment about my mind at the moment about my mind at the moment about you know things like cold or even heat you know things like cold or even heat you know things like cold or even heat just almost just almost just almost like shocking them out of this kind of like shocking them out of this kind of like shocking them out of this kind of very narrow experience of life and very narrow experience of life and very narrow experience of life and broadening it and giving much more broadening it and giving much more broadening it and giving much more perspective yeah exactly does that does perspective yeah exactly does that does perspective yeah exactly does that does that sort of fit with your understanding that sort of fit with your understanding that sort of fit with your understanding yeah exactly I think the exactly that yeah exactly I think the exactly that yeah exactly I think the exactly that was what I found out when I was was what I found out when I was was what I found out when I was researching to my studies but also to my researching to my studies but also to my researching to my studies but also to my book I didn't know that I was going to book I didn't know that I was going to book I didn't know that I was going to write this book at that time I was just write this book at that time I was just write this book at that time I was just very keen on understanding what was very keen on understanding what was very keen on understanding what was actually going on in the body and I was actually going on in the body and I was actually going on in the body and I was very focused on the body because I was very focused on the body because I was very focused on the body because I was studying the the brown fat which is a studying the the brown fat which is a studying the the brown fat which is a physical organ yeah yeah but I was also physical organ yeah yeah but I was also physical organ yeah yeah but I was also very very very puzzled by the whole thing because then puzzled by the whole thing because then puzzled by the whole thing because then I went to the mind and I needed to read
1:19I went to the mind and I needed to read I went to the mind and I needed to read all about what is happening in the in in all about what is happening in the in in all about what is happening in the in in in our brain when we go into the code in our brain when we go into the code in our brain when we go into the code also when what happens when you go into also when what happens when you go into also when what happens when you go into to the heat in the sauna but what I to the heat in the sauna but what I to the heat in the sauna but what I couldn't connect was that feeling when couldn't connect was that feeling when couldn't connect was that feeling when people get into the cold and this people get into the cold and this people get into the cold and this perspective that I could hear people perspective that I could hear people perspective that I could hear people talk about and they talked about it in talk about and they talked about it in talk about and they talked about it in the same way and I know they didn't talk the same way and I know they didn't talk the same way and I know they didn't talk together about telling me this so together about telling me this so together about telling me this so everybody talked about it in the same everybody talked about it in the same everybody talked about it in the same terms of like feeling in this kind of terms of like feeling in this kind of terms of like feeling in this kind of like send mood afterwards and being in like send mood afterwards and being in like send mood afterwards and being in mental balance but also like this people mental balance but also like this people mental balance but also like this people told me that told me that told me that it's very difficult to understand it's very difficult to understand it's very difficult to understand completely what it actually does so but completely what it actually does so but completely what it actually does so but it definitely gives some kind of it definitely gives some kind of it definitely gives some kind of perspective in life and this perspective perspective in life and this perspective perspective in life and this perspective comes from comes from comes from getting out of your out of your body out getting out of your out of your body out getting out of your out of your body out of your mind a bit being shocked a bit of your mind a bit being shocked a bit of your mind a bit being shocked a bit but in a controlled way but in a controlled way but in a controlled way I think you know it's thinking about I think you know it's thinking about I think you know it's thinking about mood issues I'm not sure there's mood issues I'm not sure there's mood issues I'm not sure there's anything better than going in cold to
1:20anything better than going in cold to anything better than going in cold to immediately immediately immediately get you out of your head you literally get you out of your head you literally get you out of your head you literally you can't be in your heads you can't you can't be in your heads you can't you can't be in your heads you can't think about your anxieties and your think about your anxieties and your think about your anxieties and your worries and your email inbox and your worries and your email inbox and your worries and your email inbox and your shopping list you can't do it in the shopping list you can't do it in the shopping list you can't do it in the cold because cold because cold because straight away it brings you into your straight away it brings you into your straight away it brings you into your body doesn't it is exactly you cannot body doesn't it is exactly you cannot body doesn't it is exactly you cannot because you go into survival mode right because you go into survival mode right because you go into survival mode right so as soon as you go into the water the so as soon as you go into the water the so as soon as you go into the water the the sympathetic the fight and flight the sympathetic the fight and flight the sympathetic the fight and flight system will start and in that situation system will start and in that situation system will start and in that situation if you think about us back when we when if you think about us back when we when if you think about us back when we when we were hunters for example we were hunters for example we were hunters for example we could not think about oh what is we could not think about oh what is we could not think about oh what is actually going on back home or we are actually going on back home or we are actually going on back home or we are sitting in the water and think about sitting in the water and think about sitting in the water and think about what to shop next tomorrow or what I what to shop next tomorrow or what I what to shop next tomorrow or what I need to to buy you cannot think about need to to buy you cannot think about need to to buy you cannot think about anything else you are in the moment anything else you are in the moment anything else you are in the moment whether you you want to or not the code whether you you want to or not the code whether you you want to or not the code would get you there sorry since you're would get you there sorry since you're would get you there sorry since you're up if you are enjoying this content up if you are enjoying this content up if you are enjoying this content there's loads more just like it on my there's loads more just like it on my there's loads more just like it on my channel so please do take a moment to
1:21channel so please do take a moment to channel so please do take a moment to press subscribe hit the notification press subscribe hit the notification press subscribe hit the notification Bell and now back to the conversation Bell and now back to the conversation Bell and now back to the conversation immediately you cannot decide this you immediately you cannot decide this you immediately you cannot decide this you would definitely get there immediately would definitely get there immediately would definitely get there immediately so that is why it's good when you asked so that is why it's good when you asked so that is why it's good when you asked me before is this something we should me before is this something we should me before is this something we should tell anybody everybody should everybody tell anybody everybody should everybody tell anybody everybody should everybody do this and I think yes do this and I think yes do this and I think yes we are in a society right now where we we are in a society right now where we we are in a society right now where we are overwhelmed we are overwhelmed in a are overwhelmed we are overwhelmed in a are overwhelmed we are overwhelmed in a way where we can see statistics of way where we can see statistics of way where we can see statistics of depression anxiety and stress curves depression anxiety and stress curves depression anxiety and stress curves going right up you can go to the World going right up you can go to the World going right up you can go to the World Health Organization and see this Health Organization and see this Health Organization and see this Statistics and it's it's it's it's Statistics and it's it's it's it's Statistics and it's it's it's it's actually a bit scary I think and what actually a bit scary I think and what actually a bit scary I think and what what are we doing we are trying our best what are we doing we are trying our best what are we doing we are trying our best I would say we're trying our best to I would say we're trying our best to I would say we're trying our best to solve it in a way solve it in a way solve it in a way um making more medication but we have so um making more medication but we have so um making more medication but we have so much medication also we have so much and much medication also we have so much and much medication also we have so much and we are fighting to get more to help we are fighting to get more to help we are fighting to get more to help people but I think we are missing the people but I think we are missing the people but I think we are missing the point the point is that we are just point the point is that we are just point the point is that we are just working ourselves into this more and working ourselves into this more and working ourselves into this more and more and more and forgetting where do we
1:22more and more and forgetting where do we more and more and forgetting where do we actually come from yeah but can we do actually come from yeah but can we do actually come from yeah but can we do something completely different and take something completely different and take something completely different and take ourselves back to something we know this ourselves back to something we know this ourselves back to something we know this will actually work I love that where do will actually work I love that where do will actually work I love that where do we come from that that's kind of it in a we come from that that's kind of it in a we come from that that's kind of it in a nutshell isn't it this is who we are nutshell isn't it this is who we are nutshell isn't it this is who we are this is who we are and there's a there's this is who we are and there's a there's this is who we are and there's a there's a there's a beautiful section on page a there's a beautiful section on page a there's a beautiful section on page two 143 if your English version of your two 143 if your English version of your two 143 if your English version of your book let me just pull it up yeah do you book let me just pull it up yeah do you book let me just pull it up yeah do you mind me reading it to you no no please mind me reading it to you no no please mind me reading it to you no no please please um these are your words and I please um these are your words and I please um these are your words and I underline them so I really love them underline them so I really love them underline them so I really love them nature with its simple but harsh nature with its simple but harsh nature with its simple but harsh presence does not deceive as opposed to presence does not deceive as opposed to presence does not deceive as opposed to the internet and social media and their the internet and social media and their the internet and social media and their endless guides and advice nature is endless guides and advice nature is endless guides and advice nature is sincere sincere sincere it's neither for nor against us so powerful Susanna the way you wrote so powerful Susanna the way you wrote that I think is beautiful that I think is beautiful that I think is beautiful and for me and for me and for me if he speaks this idea that try it
1:23try it right you know sure listen to what I've right you know sure listen to what I've right you know sure listen to what I've said or you've said read your book right said or you've said read your book right said or you've said read your book right but that information is going to do but that information is going to do but that information is going to do nothing right it's going to do nothing nothing right it's going to do nothing nothing right it's going to do nothing unless you actually try it do it yeah unless you actually try it do it yeah unless you actually try it do it yeah and the code will be your teacher yeah and the code will be your teacher yeah and the code will be your teacher yeah it will it will probably showcase all it will it will probably showcase all it will it will probably showcase all these things that they're hearing about these things that they're hearing about these things that they're hearing about in our conversation in our conversation in our conversation it will teach them if they do it and I it will teach them if they do it and I it will teach them if they do it and I feel like a lot of the time these days feel like a lot of the time these days feel like a lot of the time these days and I don't know again I don't know what and I don't know again I don't know what and I don't know again I don't know what it's like in Denmark it's like in Denmark it's like in Denmark but I feel these days but I feel these days but I feel these days you know there's so much information you know there's so much information you know there's so much information everywhere online and loads of great everywhere online and loads of great everywhere online and loads of great people online who are sharing people online who are sharing people online who are sharing information for sure information for sure information for sure but I think sometimes we we're consuming but I think sometimes we we're consuming but I think sometimes we we're consuming all this information I think yeah that's all this information I think yeah that's all this information I think yeah that's great and we we drop a heart or we we great and we we drop a heart or we we great and we we drop a heart or we we drop a like on Instagram drop a like on Instagram drop a like on Instagram and we think that we've done something and we think that we've done something and we think that we've done something but all we've done is actually move our but all we've done is actually move our but all we've done is actually move our thumb yeah thumb yeah thumb yeah it's the truth all we've done is move it's the truth all we've done is move it's the truth all we've done is move our thumb like half a millimeter
1:24our thumb like half a millimeter our thumb like half a millimeter forwards yeah and we think yeah you know forwards yeah and we think yeah you know forwards yeah and we think yeah you know I'm doing something we're doing nothing I'm doing something we're doing nothing I'm doing something we're doing nothing where's I'm just trying to bring it back where's I'm just trying to bring it back where's I'm just trying to bring it back to the cold yeah it will get you out of to the cold yeah it will get you out of to the cold yeah it will get you out of your head yeah it will shock your system your head yeah it will shock your system your head yeah it will shock your system it will bring you into your body exactly it will bring you into your body exactly it will bring you into your body exactly and it'll remind us from where we've and it'll remind us from where we've and it'll remind us from where we've come yeah exactly one of one of the come yeah exactly one of one of the come yeah exactly one of one of the questions I often get is questions I often get is questions I often get is why why why actually why do this and do why why why actually why do this and do why why why actually why do this and do we need it that is also a question I get we need it that is also a question I get we need it that is also a question I get a lot why why are we talking so much a lot why why are we talking so much a lot why why are we talking so much about this or why are you talking so about this or why are you talking so about this or why are you talking so much about this why should we do this much about this why should we do this much about this why should we do this and I think and I think one of the reasons is definitely that one of the reasons is definitely that one of the reasons is definitely that there is a need we also see that there there is a need we also see that there there is a need we also see that there is a lot there is a lot of like is a lot there is a lot of like is a lot there is a lot of like attention around this at the moment and attention around this at the moment and attention around this at the moment and more people are doing it which is great more people are doing it which is great more people are doing it which is great I think I think I think um but there's also very much many many um but there's also very much many many um but there's also very much many many people are asking these critical people are asking these critical people are asking these critical questions and I love that to keep them questions and I love that to keep them questions and I love that to keep them coming I love it that is what motivates coming I love it that is what motivates coming I love it that is what motivates me because I love questions but it's
1:25me because I love questions but it's me because I love questions but it's like also at the same time like also at the same time like also at the same time answering this must be because there is answering this must be because there is answering this must be because there is a need something a trend or a a new you a need something a trend or a a new you a need something a trend or a a new you can call it health Revolution doesn't can call it health Revolution doesn't can call it health Revolution doesn't start start start because of no reason yeah it's because because of no reason yeah it's because because of no reason yeah it's because we need it and we have looked everywhere we need it and we have looked everywhere we need it and we have looked everywhere definitely in the in the medicine field definitely in the in the medicine field definitely in the in the medicine field we have we have looked to to solve we have we have looked to to solve we have we have looked to to solve depression and anxiety and and we have depression and anxiety and and we have depression and anxiety and and we have tried to to keep people tried to to keep people tried to to keep people um you can say not keep people healthy um you can say not keep people healthy um you can say not keep people healthy but curing them from a disease but how but curing them from a disease but how but curing them from a disease but how what do we do to help people prevent a what do we do to help people prevent a what do we do to help people prevent a disease we don't have a lot right and we disease we don't have a lot right and we disease we don't have a lot right and we don't have many places to go so we need don't have many places to go so we need don't have many places to go so we need to do something different we need to do to do something different we need to do to do something different we need to do change something because our stress change something because our stress change something because our stress depression epidemic is just rolling on depression epidemic is just rolling on depression epidemic is just rolling on it is just increasing so we need to it is just increasing so we need to it is just increasing so we need to change something and I think this is change something and I think this is change something and I think this is definitely one way to to do it yeah I definitely one way to to do it yeah I definitely one way to to do it yeah I think this could definitely be a reason
1:26think this could definitely be a reason think this could definitely be a reason so this is your why this is this is so this is your why this is this is so this is your why this is this is preventing lifestyle diseases this is preventing lifestyle diseases this is preventing lifestyle diseases this is preventing depression this is the preventing depression this is the preventing depression this is the preventing preventing preventing um pain this is really helping people um pain this is really helping people um pain this is really helping people from this one kind of exercise that you from this one kind of exercise that you from this one kind of exercise that you do just going into the code you don't do just going into the code you don't do just going into the code you don't have to be good at it or good at have to be good at it or good at have to be good at it or good at anything actually this is just going in anything actually this is just going in anything actually this is just going in to the code is something everybody can to the code is something everybody can to the code is something everybody can do do do if you don't suffer from if you don't suffer from if you don't suffer from um heart diseases or unregulated heart um heart diseases or unregulated heart um heart diseases or unregulated heart high blood pressure I think that this is high blood pressure I think that this is high blood pressure I think that this is definitely something that we can we can definitely something that we can we can definitely something that we can we can tell people to do in a controlled way tell people to do in a controlled way tell people to do in a controlled way we mentioned nor adrenaline already one we mentioned nor adrenaline already one we mentioned nor adrenaline already one of these of these of these um um chemicals in the body that gets released chemicals in the body that gets released chemicals in the body that gets released when we when we when we expose ourselves to colds expose ourselves to colds expose ourselves to colds I think we should maybe just explain I think we should maybe just explain I think we should maybe just explain what noradrenaline is what it helps with what noradrenaline is what it helps with what noradrenaline is what it helps with but also one of the things I love about but also one of the things I love about but also one of the things I love about the colds and the research is that
1:27the colds and the research is that the colds and the research is that yes nor adrenaline goes up dopamine also yes nor adrenaline goes up dopamine also yes nor adrenaline goes up dopamine also goes up and it's a sustained release goes up and it's a sustained release goes up and it's a sustained release isn't it it's not just for like 10 isn't it it's not just for like 10 isn't it it's not just for like 10 seconds some of the research I've seen seconds some of the research I've seen seconds some of the research I've seen it's it's ours right yeah I think it's it's it's ours right yeah I think it's it's it's ours right yeah I think it's so fascinating when we look at no so fascinating when we look at no so fascinating when we look at no adrenaline so no adrenaline is um both a adrenaline so no adrenaline is um both a adrenaline so no adrenaline is um both a brain chemical but it's also a hormone brain chemical but it's also a hormone brain chemical but it's also a hormone that is released from our adrenal glands that is released from our adrenal glands that is released from our adrenal glands so you get it from two places in the so you get it from two places in the so you get it from two places in the body when you go into the cold I have body when you go into the cold I have body when you go into the cold I have found out that I wanted to see where found out that I wanted to see where found out that I wanted to see where does it release first but it's does it release first but it's does it release first but it's definitely from your brain that is that definitely from your brain that is that definitely from your brain that is that comes first because it needs to activate comes first because it needs to activate comes first because it needs to activate the brown fat as well right so you don't the brown fat as well right so you don't the brown fat as well right so you don't freeze and and but it also comes from freeze and and but it also comes from freeze and and but it also comes from your um your adrenal glands your um your adrenal glands your um your adrenal glands that is increased within minutes up to that is increased within minutes up to that is increased within minutes up to 250 percent above Baseline that is a lot 250 percent above Baseline that is a lot 250 percent above Baseline that is a lot that is and is so rapid because it needs that is and is so rapid because it needs that is and is so rapid because it needs to save us right this is our fight and to save us right this is our fight and to save us right this is our fight and flight system so we need the fast flight system so we need the fast flight system so we need the fast response we cannot get that from the
1:28response we cannot get that from the response we cannot get that from the Heat Heat Heat we need to get that from the code we need to get that from the code we need to get that from the code so no adrenaline goes up 250 percent of so no adrenaline goes up 250 percent of so no adrenaline goes up 250 percent of our Baseline within a few minutes if you our Baseline within a few minutes if you our Baseline within a few minutes if you can build that up then you are good I can build that up then you are good I can build that up then you are good I think that is what you need but at the think that is what you need but at the think that is what you need but at the same time you also get that increase in same time you also get that increase in same time you also get that increase in dopamine and dopamine is something that dopamine and dopamine is something that dopamine and dopamine is something that is really really good for our Drive our is really really good for our Drive our is really really good for our Drive our motivation and for you know getting good motivation and for you know getting good motivation and for you know getting good habits as well as when you get this habits as well as when you get this habits as well as when you get this release of dopamine going into the cold release of dopamine going into the cold release of dopamine going into the cold I won't say that you will get addicted I won't say that you will get addicted I won't say that you will get addicted to the cold water but you will get a to the cold water but you will get a to the cold water but you will get a really really good feeling around going really really good feeling around going really really good feeling around going into the cold water because you get this into the cold water because you get this into the cold water because you get this happy Good Feeling Good Mood good drive happy Good Feeling Good Mood good drive happy Good Feeling Good Mood good drive good motivation and afterwards and this good motivation and afterwards and this good motivation and afterwards and this lasts for hours up to four hours lasts for hours up to four hours lasts for hours up to four hours afterwards afterwards afterwards but if you compare the dopamine effect but if you compare the dopamine effect but if you compare the dopamine effect the the increase from going into the the the increase from going into the the the increase from going into the cold if you can cook if you compare that cold if you can cook if you compare that cold if you can cook if you compare that with anything else that could be you with anything else that could be you with anything else that could be you also get that from cocaine for example
1:29also get that from cocaine for example also get that from cocaine for example or alcohol nicotine you also get this or alcohol nicotine you also get this or alcohol nicotine you also get this High increase when you do that but the High increase when you do that but the High increase when you do that but the difference is difference is difference is that you don't get the rapid crash that you don't get the rapid crash that you don't get the rapid crash afterwards so if you do drugs for afterwards so if you do drugs for afterwards so if you do drugs for example you have a rapid crash example you have a rapid crash example you have a rapid crash afterwards that is why people go out and afterwards that is why people go out and afterwards that is why people go out and want more and more and and more often want more and more and and more often want more and more and and more often also but if you go into the code you also but if you go into the code you also but if you go into the code you will have a natural will have a natural will have a natural increase in dopamine which will only increase in dopamine which will only increase in dopamine which will only make you feel better but for hours make you feel better but for hours make you feel better but for hours afterwards and this motivation and drive afterwards and this motivation and drive afterwards and this motivation and drive and good mood you have that for the rest and good mood you have that for the rest and good mood you have that for the rest of the day yeah I mean who doesn't want of the day yeah I mean who doesn't want of the day yeah I mean who doesn't want that like let's say you're well you're that like let's say you're well you're that like let's say you're well you're listening or watching this right now who listening or watching this right now who listening or watching this right now who doesn't want you know more noradrenaline doesn't want you know more noradrenaline doesn't want you know more noradrenaline so more attention and focus more so more attention and focus more so more attention and focus more dopamine you know more of that feeling dopamine you know more of that feeling dopamine you know more of that feeling of reward and motivation and drive of reward and motivation and drive of reward and motivation and drive we all want that in our lives but if we all want that in our lives but if we all want that in our lives but if you're struggling you're struggling you're struggling if you feel low if you struggle to get if you feel low if you struggle to get if you feel low if you struggle to get out of bed in the morning you feel out of bed in the morning you feel out of bed in the morning you feel indifferent maybe you've been diagnosed
1:30indifferent maybe you've been diagnosed indifferent maybe you've been diagnosed with depression whatever it might be with depression whatever it might be with depression whatever it might be you kind of want those things even more you kind of want those things even more you kind of want those things even more you know and I guess just to really you know and I guess just to really you know and I guess just to really Hammer home the points Hammer home the points Hammer home the points what you've been saying continuously what you've been saying continuously what you've been saying continuously throughout this conversation is that it throughout this conversation is that it throughout this conversation is that it doesn't need to be long no right so if doesn't need to be long no right so if doesn't need to be long no right so if that person is that person is that person is struggling at the moment with the the struggling at the moment with the the struggling at the moment with the the cold weather cold weather cold weather the dark the dark the dark low moods low moods low moods I really really from my heart would I really really from my heart would I really really from my heart would encourage them maybe get in that shower encourage them maybe get in that shower encourage them maybe get in that shower do 30 seconds Cole just get yourself the do 30 seconds Cole just get yourself the do 30 seconds Cole just get yourself the motivation to get in there yeah and just motivation to get in there yeah and just motivation to get in there yeah and just see what happens do it day after day for see what happens do it day after day for see what happens do it day after day for let's say three four days and just let's say three four days and just let's say three four days and just observe what happens observe what happens observe what happens do you know what I mean it's it's that do you know what I mean it's it's that do you know what I mean it's it's that simple but that it's very simple not simple but that it's very simple not simple but that it's very simple not offensive as well it's so effective but offensive as well it's so effective but offensive as well it's so effective but also I want to say don't give up because also I want to say don't give up because also I want to say don't give up because if you if you go the first time if you if you go the first time if you if you go the first time you will probably not get all the
1:31you will probably not get all the you will probably not get all the benefits from the first time because you benefits from the first time because you benefits from the first time because you cannot stay long enough to get the high cannot stay long enough to get the high cannot stay long enough to get the high release of everything good going on in release of everything good going on in release of everything good going on in your body you will have to get through your body you will have to get through your body you will have to get through the first three four five rounds I mean the first three four five rounds I mean the first three four five rounds I mean so you need also to keep to it and so you need also to keep to it and so you need also to keep to it and believe in it just stick to it because believe in it just stick to it because believe in it just stick to it because it's like it's like starting up it's like it's like starting up it's like it's like starting up exercising in in your in your training exercising in in your in your training exercising in in your in your training center right it will hurt the first five center right it will hurt the first five center right it will hurt the first five kilometers you run will definitely hurt kilometers you run will definitely hurt kilometers you run will definitely hurt more than when you do it five times more than when you do it five times more than when you do it five times right and you are you don't start with a right and you are you don't start with a right and you are you don't start with a marathon right you never do that so you marathon right you never do that so you marathon right you never do that so you don't start with 30 seconds in the don't start with 30 seconds in the don't start with 30 seconds in the shower you stop by five seconds and then shower you stop by five seconds and then shower you stop by five seconds and then you build up to 10 15. and maybe you can you build up to 10 15. and maybe you can you build up to 10 15. and maybe you can do 30 at from the beginning but that's do 30 at from the beginning but that's do 30 at from the beginning but that's because people are different so just because people are different so just because people are different so just just believe in it and just keep pushing just believe in it and just keep pushing just believe in it and just keep pushing it because at some point you will get it because at some point you will get it because at some point you will get you get so adapted to it it won't take you get so adapted to it it won't take you get so adapted to it it won't take long but it will definitely take a few long but it will definitely take a few long but it will definitely take a few times so that is why I'm saying no don't times so that is why I'm saying no don't times so that is why I'm saying no don't give try it first time and you're like give try it first time and you're like give try it first time and you're like oh that's not for me that only hurt yeah
1:32oh that's not for me that only hurt yeah oh that's not for me that only hurt yeah it hurts the first time running five it hurts the first time running five it hurts the first time running five kilometers after a long break also hurts kilometers after a long break also hurts kilometers after a long break also hurts yeah this is one point now for me and yeah this is one point now for me and yeah this is one point now for me and first of all thank you for making that first of all thank you for making that first of all thank you for making that point really really important now of course some people won't be able now of course some people won't be able to control to control to control the temperature of the water so let's the temperature of the water so let's the temperature of the water so let's say they're winter swimming or let's say say they're winter swimming or let's say say they're winter swimming or let's say they're part of a local club and they go they're part of a local club and they go they're part of a local club and they go for cold depths for cold depths for cold depths I know that's very popular with I know that's very popular with I know that's very popular with Scandinavia I know it's growing in Scandinavia I know it's growing in Scandinavia I know it's growing in popularity in the UK popularity in the UK popularity in the UK you can't control the temperature there you can't control the temperature there you can't control the temperature there so you have to go into whatever so you have to go into whatever so you have to go into whatever temperature that is right temperature that is right temperature that is right but many people now but many people now but many people now or I guess a few people are or I guess a few people are or I guess a few people are either using cold plunger a gym or either using cold plunger a gym or either using cold plunger a gym or they're having you know things in their they're having you know things in their they're having you know things in their Garden where they're putting in ice and Garden where they're putting in ice and Garden where they're putting in ice and they're they're actually trying to you they're they're actually trying to you they're they're actually trying to you know as cost-effective way as possible know as cost-effective way as possible know as cost-effective way as possible replicate it at home replicate it at home replicate it at home now now first time you go in first time you go in first time you go in of course you're not habituated yet so of course you're not habituated yet so of course you're not habituated yet so it feels difficult
1:33it feels difficult it feels difficult over time with regular practice like over time with regular practice like over time with regular practice like with exercise like with most things we with exercise like with most things we with exercise like with most things we become more tolerant and so let's say become more tolerant and so let's say become more tolerant and so let's say you go into 10 degree water right cold you go into 10 degree water right cold you go into 10 degree water right cold water something you're 15 right so 10 water something you're 15 right so 10 water something you're 15 right so 10 degrees degrees degrees first time you find it really hard you first time you find it really hard you first time you find it really hard you can manage 10 seconds let's say after a can manage 10 seconds let's say after a can manage 10 seconds let's say after a month of doing it regularly month of doing it regularly month of doing it regularly you can now do it for four or five you can now do it for four or five you can now do it for four or five minutes and you're like no problem right minutes and you're like no problem right minutes and you're like no problem right should one stay there should one stay there should one stay there or is there a benefit to dropping the or is there a benefit to dropping the or is there a benefit to dropping the temperature so going from ten to nine temperature so going from ten to nine temperature so going from ten to nine like let's say you're lifting weights like let's say you're lifting weights like let's say you're lifting weights and you know you're first of all and you know you're first of all and you know you're first of all struggling to lift that weight two times struggling to lift that weight two times struggling to lift that weight two times you keep perhaps you could do it five you keep perhaps you could do it five you keep perhaps you could do it five times you could do it ten times and then times you could do it ten times and then times you could do it ten times and then at some point someone will say well at some point someone will say well at some point someone will say well instead of lifting that weight 10 times instead of lifting that weight 10 times instead of lifting that weight 10 times why don't you go to a heavier weight and why don't you go to a heavier weight and why don't you go to a heavier weight and only lift it five times it's gonna have only lift it five times it's gonna have only lift it five times it's gonna have a different benefit in the body do we a different benefit in the body do we a different benefit in the body do we know yeah I know it's early days and all know yeah I know it's early days and all know yeah I know it's early days and all of this research do we know yet whether of this research do we know yet whether of this research do we know yet whether as you get habituated to a certain
1:34as you get habituated to a certain as you get habituated to a certain temperature there are additional temperature there are additional temperature there are additional benefits from lowering that temperature benefits from lowering that temperature benefits from lowering that temperature so so we know that if you keep changing or we know that if you keep changing or we know that if you keep changing or that is you can say if you look at that is you can say if you look at that is you can say if you look at physiology just if you keep changing the physiology just if you keep changing the physiology just if you keep changing the temperature you will keep pushing temperature you will keep pushing temperature you will keep pushing um your central nervous system and you um your central nervous system and you um your central nervous system and you will keep pushing the activation of the will keep pushing the activation of the will keep pushing the activation of the chemicals in the brain so what I always chemicals in the brain so what I always chemicals in the brain so what I always say is that you should keep changing the say is that you should keep changing the say is that you should keep changing the temperature you can also start with 10 temperature you can also start with 10 temperature you can also start with 10 degrees that you just mentioned and and degrees that you just mentioned and and degrees that you just mentioned and and just try to get a habitrator to that for just try to get a habitrator to that for just try to get a habitrator to that for a while but then you need to also change a while but then you need to also change a while but then you need to also change the weight so the temperature could be the weight so the temperature could be the weight so the temperature could be the weight on your weight so go down you the weight on your weight so go down you the weight on your weight so go down you mean yeah you can go down but you can mean yeah you can go down but you can mean yeah you can go down but you can also go up a bit so as soon as you're also go up a bit so as soon as you're also go up a bit so as soon as you're changing it a bit then at some degree at changing it a bit then at some degree at changing it a bit then at some degree at some point you cannot get lower right some point you cannot get lower right some point you cannot get lower right but then you also stay Less in the cold but then you also stay Less in the cold but then you also stay Less in the cold water so there is a dose response water so there is a dose response water so there is a dose response um you can say yeah so as as it as the
1:35um you can say yeah so as as it as the um you can say yeah so as as it as the temperature gets colder you stay of temperature gets colder you stay of temperature gets colder you stay of course not as that long in the water but course not as that long in the water but course not as that long in the water but if you keep changing it just like nature if you keep changing it just like nature if you keep changing it just like nature I always say if you went to swim in I always say if you went to swim in I always say if you went to swim in nature in the sea or a lake or whatever nature in the sea or a lake or whatever nature in the sea or a lake or whatever you have the perfect temperature you have the perfect temperature you have the perfect temperature regulator right there yeah it would regulator right there yeah it would regulator right there yeah it would change it for you the seasons will change it for you the seasons will change it for you the seasons will change it for you if you live at least change it for you if you live at least change it for you if you live at least in a country where you have the seasons in a country where you have the seasons in a country where you have the seasons yeah exactly but if you don't have that yeah exactly but if you don't have that yeah exactly but if you don't have that then you can look a little bit to what then you can look a little bit to what then you can look a little bit to what temperature do we actually have here do temperature do we actually have here do temperature do we actually have here do we do we go below zero maybe not all the we do we go below zero maybe not all the we do we go below zero maybe not all the time right so changing the temperature time right so changing the temperature time right so changing the temperature will challenge yourselves and it will will challenge yourselves and it will will challenge yourselves and it will challenge your mind and in that way you challenge your mind and in that way you challenge your mind and in that way you will keep exercising your co-tolerance will keep exercising your co-tolerance will keep exercising your co-tolerance now you said you love questions now you said you love questions now you said you love questions a question that has been popping up for a question that has been popping up for a question that has been popping up for me as we've been talking me as we've been talking me as we've been talking and before I say I appreciate that you and before I say I appreciate that you and before I say I appreciate that you know you live in Denmark and a lot of
1:36know you live in Denmark and a lot of know you live in Denmark and a lot of the research you're doing is in Denmark the research you're doing is in Denmark the research you're doing is in Denmark we think about we think about we think about evolutionary nature where we've come evolutionary nature where we've come evolutionary nature where we've come from and how that might impact our from and how that might impact our from and how that might impact our tolerance to cold it might impact our tolerance to cold it might impact our tolerance to cold it might impact our levels of brown fat and then I think levels of brown fat and then I think levels of brown fat and then I think about myself you know my ancestors are about myself you know my ancestors are about myself you know my ancestors are from India from India from India so so you know a lot of my ancestors I imagine you know a lot of my ancestors I imagine you know a lot of my ancestors I imagine would have pretty warm temperatures for would have pretty warm temperatures for would have pretty warm temperatures for most of the year yeah depending on where most of the year yeah depending on where most of the year yeah depending on where you are in India you you know it would you are in India you you know it would you are in India you you know it would never get mega colds right you're not never get mega colds right you're not never get mega colds right you're not going to get that sort of coldness in going to get that sort of coldness in going to get that sort of coldness in the winter that we're gonna get in the winter that we're gonna get in the winter that we're gonna get in Europe for example or certainly in Europe for example or certainly in Europe for example or certainly in northern Europe northern Europe northern Europe do you know yet have you been asked yet do you know yet have you been asked yet do you know yet have you been asked yet you know how different cultures you know how different cultures you know how different cultures um you know how different ethnicities um you know how different ethnicities um you know how different ethnicities you know affects levels of brown fat you know affects levels of brown fat you know affects levels of brown fat that we have and our ability to tolerate that we have and our ability to tolerate that we have and our ability to tolerate colds colds colds so we know there is a difference in in so we know there is a difference in in so we know there is a difference in in brown fat in how much Brown fat that we
1:37brown fat in how much Brown fat that we brown fat in how much Brown fat that we have across the world so we would have across the world so we would have across the world so we would definitely see that some people also definitely see that some people also definitely see that some people also living in the colder countries they have living in the colder countries they have living in the colder countries they have a bit more Brown fat we also know that a bit more Brown fat we also know that a bit more Brown fat we also know that women have more Brown fat than men women have more Brown fat than men women have more Brown fat than men um and I think it makes sense so if you um and I think it makes sense so if you um and I think it makes sense so if you are in a country where you would need are in a country where you would need are in a country where you would need the brown fat so it's just the the brown fat so it's just the the brown fat so it's just the environment telling us that well we need environment telling us that well we need environment telling us that well we need this but from nature size if you live in this but from nature size if you live in this but from nature size if you live in India or you're from India then you will India or you're from India then you will India or you're from India then you will maybe not need as much Brown fat as one maybe not need as much Brown fat as one maybe not need as much Brown fat as one who lives in a colder country women for who lives in a colder country women for who lives in a colder country women for example are you you can say we are example are you you can say we are example are you you can say we are smaller we have less muscle mass and we smaller we have less muscle mass and we smaller we have less muscle mass and we have a large have a large have a large um a body surface of course and that um a body surface of course and that um a body surface of course and that means that we get colder easily easier means that we get colder easily easier means that we get colder easily easier than men we get colder easier than men than men we get colder easier than men than men we get colder easier than men and because of that we we probably that and because of that we we probably that and because of that we we probably that is probably why we have more Brown fat is probably why we have more Brown fat is probably why we have more Brown fat than men has because we have the muscles than men has because we have the muscles than men has because we have the muscles who that can heat you up but for women
1:38who that can heat you up but for women who that can heat you up but for women we don't have that much muscle mass so we don't have that much muscle mass so we don't have that much muscle mass so we need more Brown fat to heat us up so we need more Brown fat to heat us up so we need more Brown fat to heat us up so it's always something about I'll come it's always something about I'll come it's always something about I'll come back to it again it's also about the back to it again it's also about the back to it again it's also about the request if we request the body to heat request if we request the body to heat request if we request the body to heat itself up because we live in a cold itself up because we live in a cold itself up because we live in a cold environment then you will also have more environment then you will also have more environment then you will also have more Brown fat but Brown fat but Brown fat but people from India or people from you can people from India or people from you can people from India or people from you can say warmer countries including myself say warmer countries including myself say warmer countries including myself I'm half at least Sri Lankan and half I'm half at least Sri Lankan and half I'm half at least Sri Lankan and half Danish so so I know I know India and I Danish so so I know I know India and I Danish so so I know I know India and I know Sri Lanka and it's very very hot know Sri Lanka and it's very very hot know Sri Lanka and it's very very hot um I know from myself and this is just um I know from myself and this is just um I know from myself and this is just from my side I can only tell from my own from my side I can only tell from my own from my side I can only tell from my own point of view that if I compare with my point of view that if I compare with my point of view that if I compare with my friends in Denmark who are Danish friends in Denmark who are Danish friends in Denmark who are Danish they adapted to the cold faster than I they adapted to the cold faster than I they adapted to the cold faster than I did and I would say I'm a cold and did and I would say I'm a cold and did and I would say I'm a cold and I think it's it's absolute I was a cold I think it's it's absolute I was a cold I think it's it's absolute I was a cold I was really I was really I was really I didn't want to become a winter swimmer
1:39I didn't want to become a winter swimmer I didn't want to become a winter swimmer I was definitely one of those saying I was definitely one of those saying I was definitely one of those saying well I study this do I really have to well I study this do I really have to well I study this do I really have to become one myself become one myself become one myself um and it took me a while to get um and it took me a while to get um and it took me a while to get convinced that I had to but what I convinced that I had to but what I convinced that I had to but what I wanted to say is that I went to the cold wanted to say is that I went to the cold wanted to say is that I went to the cold and I keep pushing it so I didn't give and I keep pushing it so I didn't give and I keep pushing it so I didn't give up luckily I didn't but it took me a up luckily I didn't but it took me a up luckily I didn't but it took me a longer time to to get code adapted than longer time to to get code adapted than longer time to to get code adapted than my friends yeah my friends yeah my friends yeah it's so interesting first of all I love it's so interesting first of all I love it's so interesting first of all I love the fact that the fact that the fact that you know you Dr Susanna soberg arguably you know you Dr Susanna soberg arguably you know you Dr Susanna soberg arguably one of the world's leading researchers one of the world's leading researchers one of the world's leading researchers in this area is calling yourself a cold in this area is calling yourself a cold in this area is calling yourself a cold water or a cold I think water or a cold I think water or a cold I think that's brilliant that's brilliant that's brilliant um but I think um but I think um but I think I think it's a I think it's a I think it's a I think that's a really important point I think that's a really important point I think that's a really important point that it speaks to that competition and that it speaks to that competition and that it speaks to that competition and ego piece from before that everyone's ego piece from before that everyone's ego piece from before that everyone's going to be different your ethnicity is going to be different your ethnicity is going to be different your ethnicity is going to play a role your sex is going going to play a role your sex is going going to play a role your sex is going to play a role I think many people to play a role I think many people to play a role I think many people Susanna will relate to what you said Susanna will relate to what you said Susanna will relate to what you said about women and men yeah experiencing about women and men yeah experiencing about women and men yeah experiencing cold differently I mean it is such a cold differently I mean it is such a cold differently I mean it is such a common complaint but in a bedroom the
1:40common complaint but in a bedroom the common complaint but in a bedroom the women want it warmer and the men wants women want it warmer and the men wants women want it warmer and the men wants it cooler I mean this is a you know a it cooler I mean this is a you know a it cooler I mean this is a you know a huge source of uh conflict time I would huge source of uh conflict time I would huge source of uh conflict time I would say in in certain households yeah what say in in certain households yeah what say in in certain households yeah what temperature you just set the the bedroom temperature you just set the the bedroom temperature you just set the the bedroom at at at um so I think that's really really um so I think that's really really um so I think that's really really interesting interesting interesting it also makes me think of my perception it also makes me think of my perception it also makes me think of my perception I once went about what I guess two or I once went about what I guess two or I once went about what I guess two or three years ago three years ago three years ago um um we were staying with our friends in we were staying with our friends in we were staying with our friends in Bristol Bristol Bristol and my friend Jody is a member of a and my friend Jody is a member of a and my friend Jody is a member of a she goes cold plunging in the winter she goes cold plunging in the winter she goes cold plunging in the winter they she drives about I think 30 minutes they she drives about I think 30 minutes they she drives about I think 30 minutes out of Bristol to meet her friends and out of Bristol to meet her friends and out of Bristol to meet her friends and we were there I think a new year and one we were there I think a new year and one we were there I think a new year and one morning he said you want to come and I morning he said you want to come and I morning he said you want to come and I thought you know I'm game for anything thought you know I'm game for anything thought you know I'm game for anything so I went oh wow this is years ago I so I went oh wow this is years ago I so I went oh wow this is years ago I can't actually quite remember everything can't actually quite remember everything can't actually quite remember everything about it but I remember there was more about it but I remember there was more about it but I remember there was more women there than uh men number one women there than uh men number one women there than uh men number one number two a lot of people had hats on number two a lot of people had hats on number two a lot of people had hats on and mittens on it was freezing colds
1:41and mittens on it was freezing colds and mittens on it was freezing colds um and my perception um and my perception um and my perception of that and other experiences is that of that and other experiences is that of that and other experiences is that women I feel tend to tolerate the cold women I feel tend to tolerate the cold women I feel tend to tolerate the cold it almost speaks to the opposite of what it almost speaks to the opposite of what it almost speaks to the opposite of what you're saying here about cold tolerance you're saying here about cold tolerance you're saying here about cold tolerance I I kind of find I I kind of find I I kind of find a lot of time women can deal with the a lot of time women can deal with the a lot of time women can deal with the cold better than guys and I think cold better than guys and I think cold better than guys and I think is that just because as I'm coming to is that just because as I'm coming to is that just because as I'm coming to realize as I get older that women I realize as I get older that women I realize as I get older that women I think can tolerate pain and discomfort a think can tolerate pain and discomfort a think can tolerate pain and discomfort a lot a lot more than men can I don't know lot a lot more than men can I don't know lot a lot more than men can I don't know you know help me help me understand that you know help me help me understand that you know help me help me understand that I think you just answer it I think that I think you just answer it I think that I think you just answer it I think that might be it I think women are built to might be it I think women are built to might be it I think women are built to tolerate stress and pain childbirth tolerate stress and pain childbirth tolerate stress and pain childbirth child birth exactly so I think that's child birth exactly so I think that's child birth exactly so I think that's one thing and you I don't know if you one thing and you I don't know if you one thing and you I don't know if you call it the same thing here in in the UK call it the same thing here in in the UK call it the same thing here in in the UK but in Denmark we call it the man flu but in Denmark we call it the man flu but in Denmark we call it the man flu the man flew when when men have the flu the man flew when when men have the flu the man flew when when men have the flu it's just a little bit of pain and it's just a little bit of pain and it's just a little bit of pain and they're like oh my God and I mean I
1:42they're like oh my God and I mean I they're like oh my God and I mean I think half my audience is going to love think half my audience is going to love think half my audience is going to love that half of them might uh might not that half of them might uh might not that half of them might uh might not share the same perspective but that's share the same perspective but that's share the same perspective but that's okay okay okay oh no yeah but but I think that there is oh no yeah but but I think that there is oh no yeah but but I think that there is a bit of a bit of a bit of I think there is a difference here in I think there is a difference here in I think there is a difference here in how we pers um our perception of pain how we pers um our perception of pain how we pers um our perception of pain and perception of stress even actually and perception of stress even actually and perception of stress even actually because it's so linked the pain the because it's so linked the pain the because it's so linked the pain the stress it's so linked you can feel you stress it's so linked you can feel you stress it's so linked you can feel you feel more pain when you're stressed feel more pain when you're stressed feel more pain when you're stressed right and you actually also feel you right and you actually also feel you right and you actually also feel you feel more cold when you're stressed and feel more cold when you're stressed and feel more cold when you're stressed and it's also because of your veins are it's also because of your veins are it's also because of your veins are Contracting and you you feel it more but Contracting and you you feel it more but Contracting and you you feel it more but women are very good at like uh pushing a women are very good at like uh pushing a women are very good at like uh pushing a distressed boundaries I think because distressed boundaries I think because distressed boundaries I think because they also built for it I think but this they also built for it I think but this they also built for it I think but this is only something that we can speculate is only something that we can speculate is only something that we can speculate we don't have any real evidence for this we don't have any real evidence for this we don't have any real evidence for this so so regarding the different cultures so so regarding the different cultures so so regarding the different cultures then it it's fair to say that as things then it it's fair to say that as things then it it's fair to say that as things stand it's legitimate to think that stand it's legitimate to think that stand it's legitimate to think that people from different parts of the world
1:43people from different parts of the world people from different parts of the world will have different bass lines level of will have different bass lines level of will have different bass lines level of brown fats but we have no reason to brown fats but we have no reason to brown fats but we have no reason to believe at the moment that believe at the moment that believe at the moment that there's a limit for people like even if there's a limit for people like even if there's a limit for people like even if you your ancestors from a hot country you your ancestors from a hot country you your ancestors from a hot country even if you've grown up in a hot country even if you've grown up in a hot country even if you've grown up in a hot country you can increase the amount of brown fat you can increase the amount of brown fat you can increase the amount of brown fat you have if you start exposing your you have if you start exposing your you have if you start exposing your cells to cold exactly and it's really cells to cold exactly and it's really cells to cold exactly and it's really fascinating for me how this fascinating for me how this fascinating for me how this research you know I wonder have you have research you know I wonder have you have research you know I wonder have you have you you you any knowledge of research being done in any knowledge of research being done in any knowledge of research being done in hot countries you know do they even do hot countries you know do they even do hot countries you know do they even do this in hot countries in a way that they this in hot countries in a way that they this in hot countries in a way that they do in in Europe do in in Europe do in in Europe um um in in kind of like cold plunging and no in in kind of like cold plunging and no in in kind of like cold plunging and no I don't I don't I don't know actually I don't I don't I don't know actually I don't I don't I don't know actually because sometimes we don't know what because sometimes we don't know what because sometimes we don't know what exactly is going on for studies in other exactly is going on for studies in other exactly is going on for studies in other countries we often we can we can go and countries we often we can we can go and countries we often we can we can go and look up ongoing studies if they are put look up ongoing studies if they are put look up ongoing studies if they are put into a certain database and we can look into a certain database and we can look into a certain database and we can look that up but often we only know it when that up but often we only know it when that up but often we only know it when it's published so it could be that right it's published so it could be that right it's published so it could be that right now some more studies are actually going now some more studies are actually going now some more studies are actually going on also in in hotter countries but we
1:44on also in in hotter countries but we on also in in hotter countries but we know that there is a difference in know that there is a difference in know that there is a difference in co-receptors in the skin across the co-receptors in the skin across the co-receptors in the skin across the world there was also a difference in in world there was also a difference in in world there was also a difference in in the brown fat amount across different the brown fat amount across different the brown fat amount across different countries hot cold countries and and and countries hot cold countries and and and countries hot cold countries and and and and regions you can also say and regions you can also say and regions you can also say but I think no matter what I think no but I think no matter what I think no but I think no matter what I think no matter what that you will benefit from matter what that you will benefit from matter what that you will benefit from going into the cold it's just the amount going into the cold it's just the amount going into the cold it's just the amount of time that you're in and what of time that you're in and what of time that you're in and what temperature you need to do that on an temperature you need to do that on an temperature you need to do that on an individualized plan individualized plan individualized plan one of the things that actually I wanted one of the things that actually I wanted one of the things that actually I wanted to do when I I kind of designed my study to do when I I kind of designed my study to do when I I kind of designed my study because as I told you I used to be a because as I told you I used to be a because as I told you I used to be a cold and I was like uh the the cold and I was like uh the the cold and I was like uh the the main topic the main thing for my main topic the main thing for my main topic the main thing for my research in my PhD was to find out if I research in my PhD was to find out if I research in my PhD was to find out if I can activate the brown fat in a way can activate the brown fat in a way can activate the brown fat in a way where we can actually use this is make where we can actually use this is make where we can actually use this is make some kind of way that we can increase some kind of way that we can increase some kind of way that we can increase our amount of brown fat or the our amount of brown fat or the our amount of brown fat or the efficiency and I wanted to do that
1:45efficiency and I wanted to do that efficiency and I wanted to do that because I wanted to do something applied because I wanted to do something applied because I wanted to do something applied research research research um something that is useful there's it's um something that is useful there's it's um something that is useful there's it's been driving me always doing something been driving me always doing something been driving me always doing something that we can we can use for something and that we can we can use for something and that we can we can use for something and it and it's not supposed to be a pill it and it's not supposed to be a pill it and it's not supposed to be a pill that was one of the things I wanted to that was one of the things I wanted to that was one of the things I wanted to do something that prevents also diseases do something that prevents also diseases do something that prevents also diseases because we have a lot of like curing because we have a lot of like curing because we have a lot of like curing stuff curing diseases and we need it and stuff curing diseases and we need it and stuff curing diseases and we need it and we need it it's not critical against we need it it's not critical against we need it it's not critical against that we just don't have enough knowledge that we just don't have enough knowledge that we just don't have enough knowledge about our physiology and where to about our physiology and where to about our physiology and where to address it in preventing our diseases address it in preventing our diseases address it in preventing our diseases our lifestyle this season so I wanted to our lifestyle this season so I wanted to our lifestyle this season so I wanted to do something like that so do something like that so do something like that so what I did was to think about how can we what I did was to think about how can we what I did was to think about how can we activate the brown fat in a way that is activate the brown fat in a way that is activate the brown fat in a way that is um accessible for most people and I um accessible for most people and I um accessible for most people and I found research showing that going into a found research showing that going into a found research showing that going into a cold room and sleeping for a month will cold room and sleeping for a month will cold room and sleeping for a month will increase your amount of brown fat and increase your amount of brown fat and increase your amount of brown fat and increase your insulin sensitivity but increase your insulin sensitivity but increase your insulin sensitivity but sleeping in a in a room that is hot
1:46sleeping in a in a room that is hot sleeping in a in a room that is hot again the next month then decreased it again the next month then decreased it again the next month then decreased it so that kind of like confirmed that the so that kind of like confirmed that the so that kind of like confirmed that the cold is activating the brown fat and cold is activating the brown fat and cold is activating the brown fat and increasing and it gets more efficient in increasing and it gets more efficient in increasing and it gets more efficient in that way that way that way but that is not very that is not but that is not very that is not but that is not very that is not something everybody would like to do something everybody would like to do something everybody would like to do sleeping at 19 degrees but sleeping at 19 degrees but sleeping at 19 degrees but also there were studies showing that also there were studies showing that also there were studies showing that wearing a cooling vest wearing a cooling vest wearing a cooling vest for 10 days for 10 days for 10 days um eight hours um eight hours um eight hours will also increase your insulin will also increase your insulin will also increase your insulin sensitivity and you will have more Brown sensitivity and you will have more Brown sensitivity and you will have more Brown fat so hold on you're going about your fat so hold on you're going about your fat so hold on you're going about your everyday life you've just got a cooling everyday life you've just got a cooling everyday life you've just got a cooling vest on yeah and you can you can buy vest on yeah and you can you can buy vest on yeah and you can you can buy these but but I was like well it's I these but but I was like well it's I these but but I was like well it's I like the the proof of concept here yeah like the the proof of concept here yeah like the the proof of concept here yeah I love it because that proved that if I love it because that proved that if I love it because that proved that if you expose yourself to cold but this was you expose yourself to cold but this was you expose yourself to cold but this was quite a long time and wearing a cooling quite a long time and wearing a cooling quite a long time and wearing a cooling vest then you will increase your brown vest then you will increase your brown vest then you will increase your brown fat and I was like well that's very cool fat and I was like well that's very cool fat and I was like well that's very cool but but I mean who wants to wear a but but I mean who wants to wear a but but I mean who wants to wear a cooling vest all the time
1:47cooling vest all the time cooling vest all the time I don't know I mean that's that was just I don't know I mean that's that was just I don't know I mean that's that was just not the study that I was going to to use not the study that I was going to to use not the study that I was going to to use not um so I was like what can we always not um so I was like what can we always not um so I was like what can we always do so that is why we came up with what do so that is why we came up with what do so that is why we came up with what about the cold in Winter swimming about the cold in Winter swimming about the cold in Winter swimming because we live in Denmark so many because we live in Denmark so many because we live in Denmark so many people went to swim you mentioned a bit people went to swim you mentioned a bit people went to swim you mentioned a bit of research in your book where I think of research in your book where I think of research in your book where I think in Denmark in Denmark in Denmark when people were asked about a list of when people were asked about a list of when people were asked about a list of things that they'd love to do winter things that they'd love to do winter things that they'd love to do winter swimming came up third yeah at that time swimming came up third yeah at that time swimming came up third yeah at that time when I started my research when I started my research when I started my research um and when I did that questionnaire I um and when I did that questionnaire I um and when I did that questionnaire I did a questionnaire when I was writing did a questionnaire when I was writing did a questionnaire when I was writing my book my book my book I had talked a lot in also the media I had talked a lot in also the media I had talked a lot in also the media about what am I doing because I was about what am I doing because I was about what am I doing because I was doing something completely different I doing something completely different I doing something completely different I was studying winter swimmers and then was studying winter swimmers and then was studying winter swimmers and then people were like we're studying winter people were like we're studying winter people were like we're studying winter swims why swims why swims why that is just something that some people that is just something that some people that is just something that some people do but it's kind of like a little bit do but it's kind of like a little bit do but it's kind of like a little bit Yeah Niche right Yeah Niche right Yeah Niche right um but they were very interested so I um but they were very interested so I um but they were very interested so I did this research around it and so many did this research around it and so many did this research around it and so many people actually answered that what they
1:48people actually answered that what they people actually answered that what they love to do is when to swim and eat love to do is when to swim and eat love to do is when to swim and eat chocolate so it's like on that level in chocolate so it's like on that level in chocolate so it's like on that level in Denmark and I loved it because that was Denmark and I loved it because that was Denmark and I loved it because that was like okay I got at least support from like okay I got at least support from like okay I got at least support from people I love that they love it as much people I love that they love it as much people I love that they love it as much as they love eating chocolate yeah I as they love eating chocolate yeah I as they love eating chocolate yeah I mean again for that person who's mean again for that person who's mean again for that person who's skeptical like give this a go yeah you skeptical like give this a go yeah you skeptical like give this a go yeah you know when did you start researching know when did you start researching know when did you start researching about eight years ago yeah right so I'm about eight years ago yeah right so I'm about eight years ago yeah right so I'm guessing but then it wasn't cool it guessing but then it wasn't cool it guessing but then it wasn't cool it wasn't fashionable it wasn't like taking wasn't fashionable it wasn't like taking wasn't fashionable it wasn't like taking over all the wellness Instagram accounts over all the wellness Instagram accounts over all the wellness Instagram accounts not at all right what was it like for not at all right what was it like for not at all right what was it like for you when you when you when Professor Andrew huberman Professor Andrew huberman Professor Andrew huberman talked about your research called it the talked about your research called it the talked about your research called it the so big principle right on the biggest so big principle right on the biggest so big principle right on the biggest Show podcast on the planet The Joe Rogan Show podcast on the planet The Joe Rogan Show podcast on the planet The Joe Rogan podcast Joe Rogan Experience podcast Joe Rogan Experience podcast Joe Rogan Experience like what happened what was it you know like what happened what was it you know like what happened what was it you know how did you find out what was it like how did you find out what was it like how did you find out what was it like for you what emotions came up for you what emotions came up for you what emotions came up I was I was I was well he told me in person that he was well he told me in person that he was well he told me in person that he was going to to do that he was going to talk going to to do that he was going to talk going to to do that he was going to talk about my research on The Joe Rogan okay
1:49about my research on The Joe Rogan okay about my research on The Joe Rogan okay so he told you he told me right before so he told you he told me right before so he told you he told me right before but and he said that the I I know that but and he said that the I I know that but and he said that the I I know that you're ready you you can talk about this you're ready you you can talk about this you're ready you you can talk about this you are ready and I was like am I ready you are ready and I was like am I ready you are ready and I was like am I ready about For What and and I was quite about For What and and I was quite about For What and and I was quite surprised and then when he went down I surprised and then when he went down I surprised and then when he went down I was like man he's doing it he's talking was like man he's doing it he's talking was like man he's doing it he's talking about this and and promoting it he's about this and and promoting it he's about this and and promoting it he's promoting the cold yeah and he's also promoting the cold yeah and he's also promoting the cold yeah and he's also promoting my research and now I'm just promoting my research and now I'm just promoting my research and now I'm just so grateful I mean so grateful that I'm so grateful I mean so grateful that I'm so grateful I mean so grateful that I'm doing something that actually makes doing something that actually makes doing something that actually makes sense and that is useful for people that sense and that is useful for people that sense and that is useful for people that is what I wanted to do back then when I is what I wanted to do back then when I is what I wanted to do back then when I started my research I really wanted to started my research I really wanted to started my research I really wanted to do something that was useful something do something that was useful something do something that was useful something that you can you can go out and give that you can you can go out and give that you can you can go out and give advice around right so when human advice around right so when human advice around right so when human contacted me when my my research paper contacted me when my my research paper contacted me when my my research paper came out came out came out I was like yeah okay hi yeah and you you I was like yeah okay hi yeah and you you I was like yeah okay hi yeah and you you would like to talk to me about this would like to talk to me about this would like to talk to me about this research and I was like yeah okay we can research and I was like yeah okay we can research and I was like yeah okay we can talk we can talk about that but I had no talk we can talk about that but I had no talk we can talk about that but I had no idea that he was so much fan of the code
1:50idea that he was so much fan of the code idea that he was so much fan of the code I didn't know that and I also didn't I didn't know that and I also didn't I didn't know that and I also didn't know that a lot of his followers were a know that a lot of his followers were a know that a lot of his followers were a fan of the cold and I think that kind of fan of the cold and I think that kind of fan of the cold and I think that kind of like yeah that kind of like I was so like yeah that kind of like I was so like yeah that kind of like I was so honored I was I was so honored I mean honored I was I was so honored I mean honored I was I was so honored I mean this has been so important to me I love this has been so important to me I love this has been so important to me I love that it was so important to me I'm so that it was so important to me I'm so that it was so important to me I'm so happy and grateful that I am doing this happy and grateful that I am doing this happy and grateful that I am doing this and I'm I'm so grateful that so many and I'm I'm so grateful that so many and I'm I'm so grateful that so many people are supporting and that huberman people are supporting and that huberman people are supporting and that huberman is supporting and he has this great is supporting and he has this great is supporting and he has this great podcast I mean yeah it's insane it has podcast I mean yeah it's insane it has podcast I mean yeah it's insane it has just been skyrocking the last year I just been skyrocking the last year I just been skyrocking the last year I think it's yeah he's he's great he's think it's yeah he's he's great he's think it's yeah he's he's great he's such a nice guy and it's such a nice guy and it's such a nice guy and it's it's just so wonderful it's just so wonderful it's just so wonderful that that important research like yours which has important research like yours which has important research like yours which has got so many implications for individual got so many implications for individual got so many implications for individual health and societal health health and societal health health and societal health is being elevated by people with huge is being elevated by people with huge is being elevated by people with huge followings you know and to have it followings you know and to have it followings you know and to have it spoken about by Andrew on Joe Rogan I spoken about by Andrew on Joe Rogan I spoken about by Andrew on Joe Rogan I imagine must have been quite a special imagine must have been quite a special imagine must have been quite a special moment that's really special yeah
1:51moment that's really special yeah moment that's really special yeah fantastic I'm so grateful to both both fantastic I'm so grateful to both both fantastic I'm so grateful to both both of them really it's really it's really of them really it's really it's really of them really it's really it's really made an impact in my life definitely made an impact in my life definitely made an impact in my life definitely change everything oh fantastic one thing change everything oh fantastic one thing change everything oh fantastic one thing I want to talk about is culture yeah and I want to talk about is culture yeah and I want to talk about is culture yeah and we just mentioned that that bit of we just mentioned that that bit of we just mentioned that that bit of research you conducted in Denmark where research you conducted in Denmark where research you conducted in Denmark where Winter swimming is a thing that you know Winter swimming is a thing that you know Winter swimming is a thing that you know a lot of people enjoy and want to do a lot of people enjoy and want to do a lot of people enjoy and want to do you also touched on sauna in your book you also touched on sauna in your book you also touched on sauna in your book there's a whole chapter on sauna there's a whole chapter on sauna there's a whole chapter on sauna and and what's really interesting to me is that what's really interesting to me is that what's really interesting to me is that certainly here in the UK we associate certainly here in the UK we associate certainly here in the UK we associate sauna and cold sauna and cold sauna and cold with Scandinavia if I remember with Scandinavia if I remember with Scandinavia if I remember this is how many years ago now I this is how many years ago now I this is how many years ago now I remember remember remember when I used to work in temporally which when I used to work in temporally which when I used to work in temporally which is you know a little village in in the is you know a little village in in the is you know a little village in in the northwest of England I was northwest of England I was northwest of England I was I used to go to the gym on the way to I used to go to the gym on the way to I used to go to the gym on the way to work in the morning this is pre-kids work in the morning this is pre-kids work in the morning this is pre-kids okay uh I think I went about half six okay uh I think I went about half six okay uh I think I went about half six when it opens and I'd do about half an
1:52when it opens and I'd do about half an when it opens and I'd do about half an hour in the gym and then I finish off in hour in the gym and then I finish off in hour in the gym and then I finish off in the pool and always be this there was the pool and always be this there was the pool and always be this there was this Danish guy this Danish guy this Danish guy who I got to know I can't remember his who I got to know I can't remember his who I got to know I can't remember his name now but he would always he was name now but he would always he was name now but he would always he was there for like an hour literally going there for like an hour literally going there for like an hour literally going sauna cold crunch sauna Colbert remember sauna cold crunch sauna Colbert remember sauna cold crunch sauna Colbert remember chatting to him this is years ago right chatting to him this is years ago right chatting to him this is years ago right so I I knew nothing about the research I so I I knew nothing about the research I so I I knew nothing about the research I said hey what's going on he goes no no said hey what's going on he goes no no said hey what's going on he goes no no it's great it's really good for my it's great it's really good for my it's great it's really good for my circulation so again an anecdotal kind circulation so again an anecdotal kind circulation so again an anecdotal kind of yes you know just a comment yeah and of yes you know just a comment yeah and of yes you know just a comment yeah and I thought yeah sounds good I'm gonna try I thought yeah sounds good I'm gonna try I thought yeah sounds good I'm gonna try it so I you know I tried it for what now it so I you know I tried it for what now it so I you know I tried it for what now and again or a few weeks whatever I and again or a few weeks whatever I and again or a few weeks whatever I don't actually remember don't actually remember don't actually remember but this whole cultural phenomena like but this whole cultural phenomena like but this whole cultural phenomena like are you finding that certain cultures are you finding that certain cultures are you finding that certain cultures are more willing to accept the are more willing to accept the are more willing to accept the information and act on it than others I information and act on it than others I information and act on it than others I don't I don't know you know do you feel don't I don't know you know do you feel don't I don't know you know do you feel in Denmark is this message Landing in a in Denmark is this message Landing in a in Denmark is this message Landing in a particular way compared to let's say the particular way compared to let's say the particular way compared to let's say the UK have you got any experience with that UK have you got any experience with that UK have you got any experience with that yeah so it seems like in Denmark because yeah so it seems like in Denmark because yeah so it seems like in Denmark because we have this culture around we it's also
1:53we have this culture around we it's also we have this culture around we it's also called in in the UK so we have about the called in in the UK so we have about the called in in the UK so we have about the same you can see same you can see same you can see um a temperature wise air and and water um a temperature wise air and and water um a temperature wise air and and water but in Denmark there is definitely a but in Denmark there is definitely a but in Denmark there is definitely a culture around a winter swimming and we culture around a winter swimming and we culture around a winter swimming and we don't really have a sonar culture in don't really have a sonar culture in don't really have a sonar culture in Denmark we don't really have that but we Denmark we don't really have that but we Denmark we don't really have that but we have at we have like borrowed stuff from have at we have like borrowed stuff from have at we have like borrowed stuff from Finland and we have borrowed a bit from Finland and we have borrowed a bit from Finland and we have borrowed a bit from from Germany where they do the the sauna from Germany where they do the the sauna from Germany where they do the the sauna Goose which is like putting pouring Goose which is like putting pouring Goose which is like putting pouring water over the stones and then swinging water over the stones and then swinging water over the stones and then swinging the towers around and then putting the towers around and then putting the towers around and then putting essential oils on and stuff like that essential oils on and stuff like that essential oils on and stuff like that and also maybe sometimes listen to music and also maybe sometimes listen to music and also maybe sometimes listen to music inside the sauna it has different inside the sauna it has different inside the sauna it has different cultures coming in and in Denmark we cultures coming in and in Denmark we cultures coming in and in Denmark we have been practicing this have been practicing this have been practicing this for a while now maybe for a while now maybe for a while now maybe 10 years or something like that but it's 10 years or something like that but it's 10 years or something like that but it's mostly cold in Denmark isn't it it's mostly cold in Denmark isn't it it's mostly cold in Denmark isn't it it's mostly cold yes exactly but but the mostly cold yes exactly but but the mostly cold yes exactly but but the sauna culture is very new in Denmark as sauna culture is very new in Denmark as sauna culture is very new in Denmark as well but it's starting to pop up more well but it's starting to pop up more well but it's starting to pop up more and more and we like apparently we are a and more and we like apparently we are a and more and we like apparently we are a culture which where we like going back
1:54culture which where we like going back culture which where we like going back and forth and forth and forth um to doing the contrast therapy uh for um to doing the contrast therapy uh for um to doing the contrast therapy uh for for blood circulation we adapted that for blood circulation we adapted that for blood circulation we adapted that quite easily I would say we we take that quite easily I would say we we take that quite easily I would say we we take that in as a culture because we are yeah I in as a culture because we are yeah I in as a culture because we are yeah I don't know Scandinavia close to Finland don't know Scandinavia close to Finland don't know Scandinavia close to Finland and Germany where they already are doing and Germany where they already are doing and Germany where they already are doing this so we adapted that so I think when this so we adapted that so I think when this so we adapted that so I think when I did my study I wanted to one I wanted I did my study I wanted to one I wanted I did my study I wanted to one I wanted to find out eh an easy protocol with how to find out eh an easy protocol with how to find out eh an easy protocol with how low dose can we get health benefits from low dose can we get health benefits from low dose can we get health benefits from the cold yeah that was one thing and the cold yeah that was one thing and the cold yeah that was one thing and also I wanted to also I wanted to also I wanted to I wanted to I wanted to I wanted to um um also I wanted to study a method which also I wanted to study a method which also I wanted to study a method which was already very much used in Denmark was already very much used in Denmark was already very much used in Denmark and that is going into the sauna and and that is going into the sauna and and that is going into the sauna and going in to the cold so my study results going in to the cold so my study results going in to the cold so my study results are based on the contrast of are based on the contrast of are based on the contrast of um activating your code response but um activating your code response but um activating your code response but also activating your heat response yeah also activating your heat response yeah also activating your heat response yeah you know having spent quite a bit of
1:55you know having spent quite a bit of you know having spent quite a bit of time in Scandinavia over the past few time in Scandinavia over the past few time in Scandinavia over the past few years when my books have been released years when my books have been released years when my books have been released there there there um you know Sweden um you know Sweden um you know Sweden Norway Denmark even Norway Denmark even Norway Denmark even um what strikes me is that um what strikes me is that um what strikes me is that you know the culture tends to be a lot you know the culture tends to be a lot you know the culture tends to be a lot more equal more equal more equal than we often see than we often see than we often see let's say here in the UK or certainly in let's say here in the UK or certainly in let's say here in the UK or certainly in America I would say and there's a lot of America I would say and there's a lot of America I would say and there's a lot of research on Denmark and happiness oh research on Denmark and happiness oh research on Denmark and happiness oh yeah you know I read about the culture yeah you know I read about the culture yeah you know I read about the culture there and how you know in certain there and how you know in certain there and how you know in certain organizations organizations organizations it's culturally the CEO one will only it's culturally the CEO one will only it's culturally the CEO one will only earn a certain percentage above what the earn a certain percentage above what the earn a certain percentage above what the lowest paid lowest paid lowest paid um it's going to get so it's not going um it's going to get so it's not going um it's going to get so it's not going to be like huge differences where the to be like huge differences where the to be like huge differences where the lowest paid in the company is on you lowest paid in the company is on you lowest paid in the company is on you know this amount and the CEOs on a know this amount and the CEOs on a know this amount and the CEOs on a different amount I've heard that a lot different amount I've heard that a lot different amount I've heard that a lot of the social activities whether it's of the social activities whether it's of the social activities whether it's golf or whatever you can have like
1:56golf or whatever you can have like golf or whatever you can have like a CEO of a company playing alongside a CEO of a company playing alongside a CEO of a company playing alongside someone who cleans toilets in an office someone who cleans toilets in an office someone who cleans toilets in an office building yeah it's always fascinating me building yeah it's always fascinating me building yeah it's always fascinating me and of course that must be a and of course that must be a and of course that must be a contributory factor to happiness and contributory factor to happiness and contributory factor to happiness and general well-being general well-being general well-being but then if I look at the cold through but then if I look at the cold through but then if I look at the cold through that lens and I think about culture and that lens and I think about culture and that lens and I think about culture and what's really interesting for me is that what's really interesting for me is that what's really interesting for me is that you know going in the cold in clubs in you know going in the cold in clubs in you know going in the cold in clubs in community with other people community with other people community with other people like you're Stripped Away Your any like you're Stripped Away Your any like you're Stripped Away Your any status any money any Sue any nice status any money any Sue any nice status any money any Sue any nice everything Stripped Away it's just you everything Stripped Away it's just you everything Stripped Away it's just you and a swimsuit and your body and a swimsuit and your body and a swimsuit and your body and I don't know if you could share with and I don't know if you could share with and I don't know if you could share with me but it it seems to me that that kind me but it it seems to me that that kind me but it it seems to me that that kind of thing of thing of thing foreign foreign foreign the kind of acceptance of that sort of the kind of acceptance of that sort of the kind of acceptance of that sort of thing thing thing feels to be more of a Scandinavian thing feels to be more of a Scandinavian thing feels to be more of a Scandinavian thing it feels like in the UK people have got it feels like in the UK people have got it feels like in the UK people have got huge Hang-Ups about their bodies you
1:57huge Hang-Ups about their bodies you huge Hang-Ups about their bodies you know and I'm not criticizing that right know and I'm not criticizing that right know and I'm not criticizing that right I understand that I understand that I understand that But ultimately we've all got bodies But ultimately we've all got bodies But ultimately we've all got bodies maybe that is exactly what is actually maybe that is exactly what is actually maybe that is exactly what is actually going on we we have packed ourselves so going on we we have packed ourselves so going on we we have packed ourselves so much up we we never we never see each much up we we never we never see each much up we we never we never see each other really in in a bathing suit we other really in in a bathing suit we other really in in a bathing suit we don't expose our bodies to temperatures don't expose our bodies to temperatures don't expose our bodies to temperatures anymore we if we go that is only in the anymore we if we go that is only in the anymore we if we go that is only in the summer right so I think that actually summer right so I think that actually summer right so I think that actually meant you mentioned the the culture meant you mentioned the the culture meant you mentioned the the culture difference also so in Denmark I think we difference also so in Denmark I think we difference also so in Denmark I think we have been winter swimming for many years have been winter swimming for many years have been winter swimming for many years I know that there's only it's only a new I know that there's only it's only a new I know that there's only it's only a new trend also in Denmark that more people trend also in Denmark that more people trend also in Denmark that more people are winter swimming and it's not only are winter swimming and it's not only are winter swimming and it's not only for the the wild and crazy ones anymore for the the wild and crazy ones anymore for the the wild and crazy ones anymore it's just it's just for everyone and it's just it's just for everyone and it's just it's just for everyone and people have finding out but the culture people have finding out but the culture people have finding out but the culture around going into the cold is definitely around going into the cold is definitely around going into the cold is definitely something that something that something that um also builds in Denmark around our way um also builds in Denmark around our way um also builds in Denmark around our way of being social together so I think of being social together so I think of being social together so I think you're right on that we we have a way of you're right on that we we have a way of you're right on that we we have a way of also trying to keep ourselves our clubs
1:58also trying to keep ourselves our clubs also trying to keep ourselves our clubs and we have a social life that is like and we have a social life that is like and we have a social life that is like very engaging we try to have that I I very engaging we try to have that I I very engaging we try to have that I I think we are struggling to keep it up think we are struggling to keep it up think we are struggling to keep it up because loneliness is also increasing because loneliness is also increasing because loneliness is also increasing also in Denmark and and happiness is also in Denmark and and happiness is also in Denmark and and happiness is also decreasing just like the rest of also decreasing just like the rest of also decreasing just like the rest of the world so it's stress anxiety and the world so it's stress anxiety and the world so it's stress anxiety and depressing are going up also there so we depressing are going up also there so we depressing are going up also there so we see in an effect all over so we see in an effect all over so we see in an effect all over so we definitely need this we need places definitely need this we need places definitely need this we need places where you can go and be social where you where you can go and be social where you where you can go and be social where you don't have to think about status and you don't have to think about status and you don't have to think about status and you don't have to think about how you look don't have to think about how you look don't have to think about how you look or we're just human beings and when you or we're just human beings and when you or we're just human beings and when you go into the sauna and if you have go into the sauna and if you have go into the sauna and if you have someone out there has tried that then someone out there has tried that then someone out there has tried that then you know that you are not looking at the you know that you are not looking at the you know that you are not looking at the others bodies or anything you don't you others bodies or anything you don't you others bodies or anything you don't you are just there you're being either are just there you're being either are just there you're being either you're being very mindful sitting in you're being very mindful sitting in you're being very mindful sitting in there and just actually releasing there and just actually releasing there and just actually releasing everything of your stress just let that everything of your stress just let that everything of your stress just let that out of the sauna eventually you will out of the sauna eventually you will out of the sauna eventually you will learn to do that and find it at peaceful learn to do that and find it at peaceful learn to do that and find it at peaceful room room room but you will also find it very social if but you will also find it very social if but you will also find it very social if you go with your friends that is a place
1:59you go with your friends that is a place you go with your friends that is a place where you probably don't have to discuss where you probably don't have to discuss where you probably don't have to discuss any heavy stuff but you can if you like any heavy stuff but you can if you like any heavy stuff but you can if you like to but you can also just be there be to but you can also just be there be to but you can also just be there be together and that connects people the fascinating is I think of how this the fascinating is I think of how this movement is growing and where it's movement is growing and where it's movement is growing and where it's coming from how all these things play coming from how all these things play coming from how all these things play out out out Suzanne honestly I could talk to you for Suzanne honestly I could talk to you for Suzanne honestly I could talk to you for hours honestly that's I think it's it's hours honestly that's I think it's it's hours honestly that's I think it's it's so fascinating this whole area so fascinating this whole area so fascinating this whole area to try and sort of bring this to try and sort of bring this to try and sort of bring this conversation towards a close conversation towards a close conversation towards a close in terms of practical recommendations we in terms of practical recommendations we in terms of practical recommendations we mention a few already mention a few already mention a few already wearing a hat wearing a hat wearing a hat are people going winter swimming or are people going winter swimming or are people going winter swimming or going obviously in a shower you're going obviously in a shower you're going obviously in a shower you're probably not going to wear a hats but probably not going to wear a hats but probably not going to wear a hats but winter swimming or going into a cold winter swimming or going into a cold winter swimming or going into a cold plunge yourself let's say it's outside plunge yourself let's say it's outside plunge yourself let's say it's outside there's benefits to wearing a hat isn't there's benefits to wearing a hat isn't there's benefits to wearing a hat isn't there and then if you could also speak there and then if you could also speak there and then if you could also speak to do you need to get your head to do you need to get your head to do you need to get your head underwater I think that's really really underwater I think that's really really underwater I think that's really really important important important so I think that if you you can wear a so I think that if you you can wear a so I think that if you you can wear a hat if especially if you think that that hat if especially if you think that that hat if especially if you think that that you get too cold too easily
2:00you get too cold too easily you get too cold too easily um and if there's a wind there's a um and if there's a wind there's a um and if there's a wind there's a strong wind that could actually strong wind that could actually strong wind that could actually determine how long time that you're determine how long time that you're determine how long time that you're going to sit in your coal plant and if going to sit in your coal plant and if going to sit in your coal plant and if you can if you can pass the code shop you can if you can pass the code shop you can if you can pass the code shop response so wear a hat because they're response so wear a hat because they're response so wear a hat because they're also protects your ears from the wind also protects your ears from the wind also protects your ears from the wind and especially if you I have like my and especially if you I have like my and especially if you I have like my ears always get super easily coat and ears always get super easily coat and ears always get super easily coat and then I get a bit dizzy yeah so cold ears then I get a bit dizzy yeah so cold ears then I get a bit dizzy yeah so cold ears and ear infection if you are like prone and ear infection if you are like prone and ear infection if you are like prone to that then wear a hat because that to that then wear a hat because that to that then wear a hat because that will protect you also a lot of heat is will protect you also a lot of heat is will protect you also a lot of heat is coming out of your head right so I think coming out of your head right so I think coming out of your head right so I think that is around 80 of our body that is around 80 of our body that is around 80 of our body temperature is actually temperature is actually temperature is actually coming out of our head so if you put a coming out of our head so if you put a coming out of our head so if you put a hat on then it's more you can say hat on then it's more you can say hat on then it's more you can say control to the rest of the your body and control to the rest of the your body and control to the rest of the your body and so wear a hat is definitely a good thing so wear a hat is definitely a good thing so wear a hat is definitely a good thing if you you have those kind of issues if you you have those kind of issues if you you have those kind of issues also I always take my hands above the also I always take my hands above the also I always take my hands above the water because my fingers hurt and I water because my fingers hurt and I water because my fingers hurt and I don't think that should hold people back don't think that should hold people back don't think that should hold people back so if you if you think that that will so if you if you think that that will so if you if you think that that will help you then take your hands up or wear
2:01help you then take your hands up or wear help you then take your hands up or wear a gloves if there if it's icy then do a gloves if there if it's icy then do a gloves if there if it's icy then do that because then you can stay in the that because then you can stay in the that because then you can stay in the water for a little bit longer so you can water for a little bit longer so you can water for a little bit longer so you can get the benefits oh yeah even without get the benefits oh yeah even without get the benefits oh yeah even without your hands in yeah even without your your hands in yeah even without your your hands in yeah even without your head in yeah that's that's great for head in yeah that's that's great for head in yeah that's that's great for people to hear actually I think that people to hear actually I think that people to hear actually I think that this is also really important that you this is also really important that you this is also really important that you you can get the benefits from just you can get the benefits from just you can get the benefits from just putting a hand in the water or hands or putting a hand in the water or hands or putting a hand in the water or hands or feets or in the water you you can get feets or in the water you you can get feets or in the water you you can get some code adaptation actually from that some code adaptation actually from that some code adaptation actually from that wow there's actually studies showing wow there's actually studies showing wow there's actually studies showing from it's it's Fishermans who have their from it's it's Fishermans who have their from it's it's Fishermans who have their hands a lot in cold water hands a lot in cold water hands a lot in cold water shows that shows that shows that nice research has happened on on these nice research has happened on on these nice research has happened on on these fishermens and it shows that that they fishermens and it shows that that they fishermens and it shows that that they are called adapted all over their body are called adapted all over their body are called adapted all over their body about only their hands were actually in about only their hands were actually in about only their hands were actually in in the in in the cold water and I think in the in in the cold water and I think in the in in the cold water and I think this actually tells us that the body is this actually tells us that the body is this actually tells us that the body is like one system it's not the hand is one like one system it's not the hand is one like one system it's not the hand is one thing it's it's the whole system it's thing it's it's the whole system it's thing it's it's the whole system it's all connected so if you get code adapted all connected so if you get code adapted all connected so if you get code adapted from submerging up to your neck and you
2:02from submerging up to your neck and you from submerging up to your neck and you don't put your head under you will get don't put your head under you will get don't put your head under you will get adapted anyways I love it so just in the adapted anyways I love it so just in the adapted anyways I love it so just in the washing up in cold water where we're washing up in cold water where we're washing up in cold water where we're sort of getting getting all these sort of getting getting all these sort of getting getting all these benefits no I think I think that's benefits no I think I think that's benefits no I think I think that's fantastic yeah okay and just to finish fantastic yeah okay and just to finish fantastic yeah okay and just to finish off then what Andrew was named the so off then what Andrew was named the so off then what Andrew was named the so big principle was based on a paper I big principle was based on a paper I big principle was based on a paper I think he published in 2021 think he published in 2021 think he published in 2021 which has got a like a conclusion for which has got a like a conclusion for which has got a like a conclusion for people isn't it in terms of for people people isn't it in terms of for people people isn't it in terms of for people who are like okay Susanna you convinced who are like okay Susanna you convinced who are like okay Susanna you convinced me right I don't do it I'm in me right I don't do it I'm in me right I don't do it I'm in you have some recommendations for the you have some recommendations for the you have some recommendations for the cold in terms of duration and also heat cold in terms of duration and also heat cold in terms of duration and also heat like sauna so I wonder if you could just like sauna so I wonder if you could just like sauna so I wonder if you could just share those for people please yeah so share those for people please yeah so share those for people please yeah so based on my research where as I started based on my research where as I started based on my research where as I started the conversation telling you that I the conversation telling you that I the conversation telling you that I wanted to find the minimum threshold for wanted to find the minimum threshold for wanted to find the minimum threshold for where can we get benefits and not have where can we get benefits and not have where can we get benefits and not have to stay extremely long so I wanted to do to stay extremely long so I wanted to do to stay extremely long so I wanted to do some kind of research where we know from some kind of research where we know from some kind of research where we know from this kind of you could say micro this kind of you could say micro this kind of you could say micro stressing the body we will still get stressing the body we will still get stressing the body we will still get benefits and what the the study showed
2:03benefits and what the the study showed benefits and what the the study showed was actually that and this is shown in was actually that and this is shown in was actually that and this is shown in in Winter swimmers who are adapted to to in Winter swimmers who are adapted to to in Winter swimmers who are adapted to to Winter swimming they have been winter Winter swimming they have been winter Winter swimming they have been winter swimming for two to three seasons before swimming for two to three seasons before swimming for two to three seasons before I studied them for one season I studied them for one season I studied them for one season um but what we saw when you are code um but what we saw when you are code um but what we saw when you are code adapted and you will get that really adapted and you will get that really adapted and you will get that really quickly if you are new but when you're quickly if you are new but when you're quickly if you are new but when you're cold adapted you can increase or you can cold adapted you can increase or you can cold adapted you can increase or you can you can do your cold exposure 11 minutes you can do your cold exposure 11 minutes you can do your cold exposure 11 minutes per week is actually enough and this is per week is actually enough and this is per week is actually enough and this is in total I just want to underline that in total I just want to underline that in total I just want to underline that 11 minutes in the cold water in total 11 minutes in the cold water in total 11 minutes in the cold water in total per week but divided on two to three per week but divided on two to three per week but divided on two to three days days days and on each day you can do three dips so and on each day you can do three dips so and on each day you can do three dips so you can divide that up in minutes at you can divide that up in minutes at you can divide that up in minutes at probably around it everything from two probably around it everything from two probably around it everything from two to four five minutes or so per dip so to four five minutes or so per dip so to four five minutes or so per dip so you don't have to go across that you you don't have to go across that you you don't have to go across that you don't have to be in the water for many don't have to be in the water for many don't have to be in the water for many minutes to get these benefits this study minutes to get these benefits this study minutes to get these benefits this study shows so 11 minutes per week divided on shows so 11 minutes per week divided on shows so 11 minutes per week divided on two to three days and up to three dips two to three days and up to three dips two to three days and up to three dips oh so once you're adapted 11 minutes is
2:04oh so once you're adapted 11 minutes is oh so once you're adapted 11 minutes is all you need a week yes exactly so you all you need a week yes exactly so you all you need a week yes exactly so you can build as when you are new you you can build as when you are new you you can build as when you are new you you just have to when you are new you can just have to when you are new you can just have to when you are new you can look at the 11 minutes as a protocol for look at the 11 minutes as a protocol for look at the 11 minutes as a protocol for a method for getting there and when you a method for getting there and when you a method for getting there and when you get there you know well this is about 11 get there you know well this is about 11 get there you know well this is about 11 minutes it could be 12 for some and it minutes it could be 12 for some and it minutes it could be 12 for some and it could be 10 for some it depends on again could be 10 for some it depends on again could be 10 for some it depends on again it's the individual but if you're new it's the individual but if you're new it's the individual but if you're new yeah and you're not an experienced when yeah and you're not an experienced when yeah and you're not an experienced when something it's reasonable to think you something it's reasonable to think you something it's reasonable to think you don't even need 11 minutes no you don't don't even need 11 minutes no you don't don't even need 11 minutes no you don't no well you I need to underline that as no well you I need to underline that as no well you I need to underline that as well because you will get benefits the well because you will get benefits the well because you will get benefits the first time you go right you will get first time you go right you will get first time you go right you will get benefits already from the beginning but benefits already from the beginning but benefits already from the beginning but what I studied was to see what happens what I studied was to see what happens what I studied was to see what happens if you went to swim a season and you if you went to swim a season and you if you went to swim a season and you already adapted what can we see on the already adapted what can we see on the already adapted what can we see on the outcomes of uh activation of the brown outcomes of uh activation of the brown outcomes of uh activation of the brown fat on your temperature what can we see fat on your temperature what can we see fat on your temperature what can we see from from from um your metabolism how is that changed um your metabolism how is that changed um your metabolism how is that changed how is that better or compared to a
2:05how is that better or compared to a how is that better or compared to a control group who will not winter control group who will not winter control group who will not winter swimmers and who didn't get into a sauna swimmers and who didn't get into a sauna swimmers and who didn't get into a sauna who didn't get these kind of healthy who didn't get these kind of healthy who didn't get these kind of healthy natural stresses to to to the body and natural stresses to to to the body and natural stresses to to to the body and um I think it's very important to say um I think it's very important to say um I think it's very important to say that this is also like an increasing that this is also like an increasing that this is also like an increasing health so every time you go even just health so every time you go even just health so every time you go even just for 30 seconds a cold dip or going into for 30 seconds a cold dip or going into for 30 seconds a cold dip or going into the cold shower you you will have the cold shower you you will have the cold shower you you will have benefits already from the beginning but benefits already from the beginning but when you go up to 11 minutes that is when you go up to 11 minutes that is when you go up to 11 minutes that is definitely something that we can say definitely something that we can say definitely something that we can say this is healthy and we can see that in this is healthy and we can see that in this is healthy and we can see that in in my study but in my study but in my study but um yeah so you can try and build that up um yeah so you can try and build that up um yeah so you can try and build that up and there's also some recommendations and there's also some recommendations and there's also some recommendations for sauna use as well right yes it is for sauna use as well right yes it is for sauna use as well right yes it is yeah and it's one of as you answer that yeah and it's one of as you answer that yeah and it's one of as you answer that I just want to also clarify I just want to also clarify I just want to also clarify a lot of the benefits or perhaps you a lot of the benefits or perhaps you a lot of the benefits or perhaps you could you could explain a lot of these could you could explain a lot of these could you could explain a lot of these benefits we've been talking about happen benefits we've been talking about happen benefits we've been talking about happen if you just do cold if you just do cold if you just do cold right you don't have to also do the right you don't have to also do the right you don't have to also do the sauna is that right you don't have to do sauna is that right you don't have to do sauna is that right you don't have to do the sauna but this study is is performed the sauna but this study is is performed the sauna but this study is is performed in the contrast of going into the cold
2:06in the contrast of going into the cold in the contrast of going into the cold and going into the heat as well so in and going into the heat as well so in and going into the heat as well so in the sauna and the funny thing is the sauna and the funny thing is the sauna and the funny thing is actually that the brown fat is also actually that the brown fat is also actually that the brown fat is also activated by heat activated by heat activated by heat oh wow sorry about that but it is and oh wow sorry about that but it is and oh wow sorry about that but it is and that is also why I was like well in that is also why I was like well in that is also why I was like well in theory it would be that the brown fat is theory it would be that the brown fat is theory it would be that the brown fat is not only activated by the cold to make not only activated by the cold to make not only activated by the cold to make it warmer it's actually trying to it warmer it's actually trying to it warmer it's actually trying to regulate your temperature and trying to regulate your temperature and trying to regulate your temperature and trying to make you warmer when you're cold but make you warmer when you're cold but make you warmer when you're cold but also trying to make you colder when you also trying to make you colder when you also trying to make you colder when you are hot are hot are hot yeah and that is also uh proven in in yeah and that is also uh proven in in yeah and that is also uh proven in in studies that the brown fat is activated studies that the brown fat is activated studies that the brown fat is activated by heat so we know that so that is why I by heat so we know that so that is why I by heat so we know that so that is why I had the sauna with it so 57 minutes per had the sauna with it so 57 minutes per had the sauna with it so 57 minutes per week in the sauna also divided on these week in the sauna also divided on these week in the sauna also divided on these two to three days it's actually also two to three days it's actually also two to three days it's actually also enough to get these health benefits and enough to get these health benefits and enough to get these health benefits and what I think is funny is that if you what I think is funny is that if you what I think is funny is that if you look if you divide that on minutes per look if you divide that on minutes per look if you divide that on minutes per per time you go you would see that that per time you go you would see that that per time you go you would see that that quite fits well with what we see in the
2:07quite fits well with what we see in the quite fits well with what we see in the finished cohort sauna studies where we finished cohort sauna studies where we finished cohort sauna studies where we see that if you go see that if you go see that if you go um up to 19 minutes or with a maximum of um up to 19 minutes or with a maximum of um up to 19 minutes or with a maximum of 29 minutes you see health benefits and 29 minutes you see health benefits and 29 minutes you see health benefits and when you go longer than that or sit when you go longer than that or sit when you go longer than that or sit longer in the sauna than that you will longer in the sauna than that you will longer in the sauna than that you will see a a decline or you can a plateau of see a a decline or you can a plateau of see a a decline or you can a plateau of the benefits right yeah but the benefits right yeah but the benefits right yeah but if you go if you go if you go um two to three times per week in the um two to three times per week in the um two to three times per week in the sauna and you stay under the 19 to 29 sauna and you stay under the 19 to 29 sauna and you stay under the 19 to 29 minutes then you will have a a profound minutes then you will have a a profound minutes then you will have a a profound I think very very uh profound health I think very very uh profound health I think very very uh profound health results from that because we see that results from that because we see that results from that because we see that two to three sauna days a week actually two to three sauna days a week actually two to three sauna days a week actually decreases your risk of dying by 27 and decreases your risk of dying by 27 and decreases your risk of dying by 27 and if you go four to seven times per week if you go four to seven times per week if you go four to seven times per week in the sauna that will decrease your in the sauna that will decrease your in the sauna that will decrease your risk of dying by 50 and I think that risk of dying by 50 and I think that risk of dying by 50 and I think that that is really strong that is strong that is really strong that is strong that is really strong that is strong like even though it's a cohort study but
2:08like even though it's a cohort study but like even though it's a cohort study but they have followed these for 27 28 years they have followed these for 27 28 years they have followed these for 27 28 years I think I think and the minutes if you look at that and and the minutes if you look at that and and the minutes if you look at that and you compare that with my results it kind you compare that with my results it kind you compare that with my results it kind of fits it fits with the results that we of fits it fits with the results that we of fits it fits with the results that we see in my study as well so if it's a see in my study as well so if it's a see in my study as well so if it's a sweet spot sweet spot sweet spot it's definitely a sweet spot I think it's definitely a sweet spot I think it's definitely a sweet spot I think yeah but if we can go a little bit more yeah but if we can go a little bit more yeah but if we can go a little bit more uh I I don't know about that but I think uh I I don't know about that but I think uh I I don't know about that but I think that future research will find out yeah that future research will find out yeah that future research will find out yeah it's super exciting I love it that your it's super exciting I love it that your it's super exciting I love it that your study has shown study has shown study has shown concretely concretely concretely what are Scandinavian ancestors have what are Scandinavian ancestors have what are Scandinavian ancestors have been telling us for years I think it's a been telling us for years I think it's a been telling us for years I think it's a beautiful kind of way to finish off this beautiful kind of way to finish off this beautiful kind of way to finish off this conversation conversation conversation um I think those recommendations of 11 um I think those recommendations of 11 um I think those recommendations of 11 minutes of cold and 57 minutes so three minutes of cold and 57 minutes so three minutes of cold and 57 minutes so three 19 minute sessions of sauna for people 19 minute sessions of sauna for people 19 minute sessions of sauna for people who have access is very very achievable who have access is very very achievable who have access is very very achievable and for people who don't have access and for people who don't have access and for people who don't have access throughout this conversation we were throughout this conversation we were throughout this conversation we were talking about stop with a cold shower talking about stop with a cold shower talking about stop with a cold shower yeah we mentioned the immune system yeah we mentioned the immune system yeah we mentioned the immune system benefits of a 30 second cold shower
2:09benefits of a 30 second cold shower benefits of a 30 second cold shower right so I think it's absolutely right so I think it's absolutely right so I think it's absolutely brilliant Susanna it has been brilliant Susanna it has been brilliant Susanna it has been such an honor and pleasure to have you such an honor and pleasure to have you such an honor and pleasure to have you in my studio to talk about all of this I in my studio to talk about all of this I in my studio to talk about all of this I know it's the first kind of long know it's the first kind of long know it's the first kind of long -form conversation you've had I feel -form conversation you've had I feel -form conversation you've had I feel very honored that you've you know come very honored that you've you know come very honored that you've you know come over to talk about your work you over to talk about your work you over to talk about your work you definitely teased us a lot of the end definitely teased us a lot of the end definitely teased us a lot of the end there with more work that's going to be there with more work that's going to be there with more work that's going to be coming out so I hope at some point coming out so I hope at some point coming out so I hope at some point you'll come back onto the show to talk you'll come back onto the show to talk you'll come back onto the show to talk about some newer research that no doubt about some newer research that no doubt about some newer research that no doubt you'll be conducting this podcast is you'll be conducting this podcast is you'll be conducting this podcast is called feel better live more called feel better live more called feel better live more when we feel better in ourselves we get when we feel better in ourselves we get when we feel better in ourselves we get more out of our lives more out of our lives more out of our lives so so I guess right at the end of this I guess right at the end of this I guess right at the end of this conversation just to sum up conversation just to sum up conversation just to sum up do you have any do you have any do you have any final words final words on how people final words final words on how people final words final words on how people can use temperature how they can use can use temperature how they can use can use temperature how they can use colds to get more out of their lives colds to get more out of their lives colds to get more out of their lives so I think that the if you don't have so I think that the if you don't have so I think that the if you don't have access to do a cold Plunge in the sea or access to do a cold Plunge in the sea or access to do a cold Plunge in the sea or in a lake or something you can you can in a lake or something you can you can
2:10in a lake or something you can you can definitely use a barrel or you can definitely use a barrel or you can definitely use a barrel or you can definitely use some kind of plunge some definitely use some kind of plunge some definitely use some kind of plunge some kind of device where you can just jump kind of device where you can just jump kind of device where you can just jump in in in um but you can also use the cold shower um but you can also use the cold shower um but you can also use the cold shower because the cold shower is also going to because the cold shower is also going to because the cold shower is also going to activate your immune response but it's activate your immune response but it's activate your immune response but it's also going to activate your metabolism also going to activate your metabolism also going to activate your metabolism and also your brown fat so you will and also your brown fat so you will and also your brown fat so you will definitely get some benefits from that definitely get some benefits from that definitely get some benefits from that not the same as the cold plunge but not the same as the cold plunge but not the same as the cold plunge but you'll get some of it at least you'll get some of it at least you'll get some of it at least um yeah I think for the cold that is um yeah I think for the cold that is um yeah I think for the cold that is that is what I would suggest at least so that is what I would suggest at least so that is what I would suggest at least so but you can try and build up to the but you can try and build up to the but you can try and build up to the courage to get some kind of device where courage to get some kind of device where courage to get some kind of device where you can jump in or you can go driving a you can jump in or you can go driving a you can jump in or you can go driving a little bit to get to the cold water yeah little bit to get to the cold water yeah little bit to get to the cold water yeah fantastic Center thanks for coming on fantastic Center thanks for coming on fantastic Center thanks for coming on the show thank you for all the research the show thank you for all the research the show thank you for all the research you're doing and I hope to see you back you're doing and I hope to see you back you're doing and I hope to see you back on the show at some point in the future on the show at some point in the future on the show at some point in the future I would love to thank you for inviting I would love to thank you for inviting I would love to thank you for inviting me and I'm really honored to be here me and I'm really honored to be here me and I'm really honored to be here thank you if that conversation resonated thank you if that conversation resonated thank you if that conversation resonated with you here is another incredibly with you here is another incredibly with you here is another incredibly powerful one that I really think you're powerful one that I really think you're powerful one that I really think you're going to enjoy we are able to shoot going to enjoy we are able to shoot going to enjoy we are able to shoot people to the moon but we are not able people to the moon but we are not able people to the moon but we are not able to regulate our own mood in our schools
2:11to regulate our own mood in our schools to regulate our own mood in our schools rocket sounds yes history mathematics rocket sounds yes history mathematics rocket sounds yes history mathematics but to be happy we don't know