Your Healthy Self Podcast The Secret to Increasing Longevity
00:00[Music] all right good morning and welcome all right good morning and welcome everybody everybody everybody on a beautiful christmas eve on a beautiful christmas eve on a beautiful christmas eve morning i am kate archibald morning i am kate archibald morning i am kate archibald uh i'll be a host and moderator today uh i'll be a host and moderator today uh i'll be a host and moderator today on the uh health transformation your on the uh health transformation your on the uh health transformation your healthy self podcast healthy self podcast healthy self podcast so excited to be here with everybody and so excited to be here with everybody and so excited to be here with everybody and uh uh uh yeah merry christmas hopefully yeah merry christmas hopefully yeah merry christmas hopefully everyone's uh everyone's uh everyone's uh um kind of relaxed not not too stressed um kind of relaxed not not too stressed um kind of relaxed not not too stressed out and out and out and and uh ready for the holidays so and uh ready for the holidays so and uh ready for the holidays so um i i sported my um i i sported my um i i sported my my my wonderful ugly sweater my my wonderful ugly sweater my my wonderful ugly sweater that i i knitted myself um it's got that i i knitted myself um it's got that i i knitted myself um it's got little pizzas on here little pizzas on here little pizzas on here they're actually supposed to be they're actually supposed to be they're actually supposed to be christmas trees but everyone thinks it's christmas trees but everyone thinks it's christmas trees but everyone thinks it's pepperoni pizza pepperoni pizza pepperoni pizza looks like pizza with a little little looks like pizza with a little little looks like pizza with a little little gold star gold star gold star got little tassels but reagan didn't get
01:00got little tassels but reagan didn't get got little tassels but reagan didn't get the memo quite soon enough the memo quite soon enough the memo quite soon enough no no i i feel a little left out it no no i i feel a little left out it no no i i feel a little left out it could have could have could have could have really upped my game could have really upped my game could have really upped my game well uh yeah and so today um well uh yeah and so today um well uh yeah and so today um got some really cool stuff uh and and uh got some really cool stuff uh and and uh got some really cool stuff uh and and uh yeah i want to hear kind of what if uh yeah i want to hear kind of what if uh yeah i want to hear kind of what if uh what what you guys are doing for the what what you guys are doing for the what what you guys are doing for the holidays type that into the chat box as holidays type that into the chat box as holidays type that into the chat box as well well well um i i think today we we kind of just um i i think today we we kind of just um i i think today we we kind of just have a surprise topic have a surprise topic have a surprise topic yeah we have it's more than a surprise yeah we have it's more than a surprise yeah we have it's more than a surprise topic we actually topic we actually topic we actually we we pushed out a little bit of uh just we we pushed out a little bit of uh just we we pushed out a little bit of uh just a guess so can anyone guess what we're a guess so can anyone guess what we're a guess so can anyone guess what we're talking about today and talking about today and talking about today and and and put it out there and uh maybe and and put it out there and uh maybe and and put it out there and uh maybe i'll i'll i'll i'll share with you what it was if if i'll share with you what it was if if i'll share with you what it was if if some of you are some of you are some of you are permanently registered but permanently registered but permanently registered but um did anyone get a chance to guess um did anyone get a chance to guess um did anyone get a chance to guess so this is this is uh this is the so this is this is uh this is the so this is this is uh this is the description that ann came up with
02:00description that ann came up with description that ann came up with one simple enjoyable secret to one simple enjoyable secret to one simple enjoyable secret to increasing longevity increasing longevity increasing longevity skin tone beautifying inside now and she skin tone beautifying inside now and she skin tone beautifying inside now and she we're going to talk about putting on we're going to talk about putting on we're going to talk about putting on muscle muscle muscle and recovery and the description we and recovery and the description we and recovery and the description we won't reveal this won't reveal this won't reveal this but this is opposite of our cold therapy but this is opposite of our cold therapy but this is opposite of our cold therapy so we're going to be talking about so we're going to be talking about so we're going to be talking about heat therapy yeah heat therapy yeah heat therapy yeah it's nice to get some heat when it's a it's nice to get some heat when it's a it's nice to get some heat when it's a little bit chilly outside little bit chilly outside little bit chilly outside anyways i think uh i think it's anyways i think uh i think it's anyways i think uh i think it's appropriate when i talk about appropriate when i talk about appropriate when i talk about uh cold showers and ice baths right now uh cold showers and ice baths right now uh cold showers and ice baths right now for some reason people just kind of um for some reason people just kind of um for some reason people just kind of um they look away they don't want it we they look away they don't want it we they look away they don't want it we start losing viewers start losing viewers start losing viewers yeah people just drop off they're like yeah people just drop off they're like yeah people just drop off they're like no no no no thanks it's it's i'm like it's 12 no thanks it's it's i'm like it's 12 no thanks it's it's i'm like it's 12 degrees outside what's the big deal degrees outside what's the big deal degrees outside what's the big deal exactly well it's not that cold exactly well it's not that cold exactly well it's not that cold yeah so we're gonna we're gonna talk all yeah so we're gonna we're gonna talk all yeah so we're gonna we're gonna talk all about heat about heat about heat and heat shock proteins and what it can and heat shock proteins and what it can and heat shock proteins and what it can do for your body and do for your body and do for your body and and why um maybe some sauna practices
03:00and why um maybe some sauna practices and why um maybe some sauna practices is really good we're gonna share some is really good we're gonna share some is really good we're gonna share some studies i'll share with you the finished studies i'll share with you the finished studies i'll share with you the finished study that study that study that finishes as in the the country finland finishes as in the the country finland finishes as in the the country finland but the finnish study where they but the finnish study where they but the finnish study where they followed 2 000 men for over 20 years followed 2 000 men for over 20 years followed 2 000 men for over 20 years and they found that the men who used and they found that the men who used and they found that the men who used saunas actually outlived the men who saunas actually outlived the men who saunas actually outlived the men who didn't the one who's who used the saunas didn't the one who's who used the saunas didn't the one who's who used the saunas you know four to five times a week had you know four to five times a week had you know four to five times a week had the longest the longest the longest uh lifespan of men so uh lifespan of men so uh lifespan of men so might be some benefits for kicking back might be some benefits for kicking back might be some benefits for kicking back so if you guys want uh so if you guys want uh so if you guys want uh get in some heat i'm gonna show you guys get in some heat i'm gonna show you guys get in some heat i'm gonna show you guys a little show and tell a little show and tell a little show and tell before we start oh what is this i've got i've got a couple cool i've got i've got a couple cool contraptions contraptions contraptions when it comes to heat so kade you got when it comes to heat so kade you got when it comes to heat so kade you got the sun in st george we're up here in the sun in st george we're up here in the sun in st george we're up here in the northern part of the state the northern part of the state the northern part of the state so i have this little ultraviolet so i have this little ultraviolet so i have this little ultraviolet blanket that my wife got me i could just blanket that my wife got me i could just blanket that my wife got me i could just nestle up in there i plug it in and what happens is i get
04:00i plug it in and what happens is i get this nice this nice this nice thermogenic effect i have uh thermogenic effect i have uh thermogenic effect i have uh uh ofuro tub the wood tub and uh ofuro tub the wood tub and uh ofuro tub the wood tub and kade's been in that many times oh yeah kade's been in that many times oh yeah kade's been in that many times oh yeah and get heated up that way and then i and get heated up that way and then i and get heated up that way and then i also have a bathtub also have a bathtub also have a bathtub so there's there's some really cool ways so there's there's some really cool ways so there's there's some really cool ways that you can increase that you can increase that you can increase uh your body's heat and and everyone's uh your body's heat and and everyone's uh your body's heat and and everyone's probably saying well why would we want probably saying well why would we want probably saying well why would we want to do that and that's what we're going to do that and that's what we're going to do that and that's what we're going to uncover today to uncover today to uncover today so so what the goal is is for you to so so what the goal is is for you to so so what the goal is is for you to understand that there's all these great understand that there's all these great understand that there's all these great ways that you can maximize your energy ways that you can maximize your energy ways that you can maximize your energy levels maximize the way your body levels maximize the way your body levels maximize the way your body recovers from exercise recovers from exercise recovers from exercise and you can do that just through some and you can do that just through some and you can do that just through some simple heat exposure so simple heat exposure so simple heat exposure so killer sound good everyone and maybe we killer sound good everyone and maybe we killer sound good everyone and maybe we can uh since it's uh can uh since it's uh can uh since it's uh uh christmas time we can just express uh christmas time we can just express uh christmas time we can just express gratitude to all of you gratitude to all of you gratitude to all of you it's actually christmas eve which is it's actually christmas eve which is it's actually christmas eve which is really cool really cool really cool so um i feel like we should do some kind so um i feel like we should do some kind so um i feel like we should do some kind of maybe you could sing us a christmas of maybe you could sing us a christmas of maybe you could sing us a christmas carol kid in your ugly sweater let's uh carol kid in your ugly sweater let's uh carol kid in your ugly sweater let's uh to kick it off i've been practicing but
05:00to kick it off i've been practicing but to kick it off i've been practicing but uh we uh we uh we we definitely want ann to do this we definitely want ann to do this we definitely want ann to do this singing so we'll have to singing so we'll have to singing so we'll have to bring i'm okay with you doing it okay bring i'm okay with you doing it okay bring i'm okay with you doing it okay yeah thanks yeah thanks yeah thanks all right everybody we're definitely all right everybody we're definitely all right everybody we're definitely going to lose some viewers today then going to lose some viewers today then going to lose some viewers today then got what frog in your throat or what yeah a little bit all right well let's yeah a little bit all right well let's yeah let's let's jump in so um yeah let's let's jump in so um yeah let's let's jump in so um there's some cool things about heat so i there's some cool things about heat so i there's some cool things about heat so i created a cool created a cool created a cool little you know just just kind of little you know just just kind of little you know just just kind of thinking about things uh thinking about things uh thinking about things uh this morning and um let's talk about this morning and um let's talk about this morning and um let's talk about heat exposure why it's so good for you heat exposure why it's so good for you heat exposure why it's so good for you so number one so number one so number one hormesis so kate think about hormesis so kate think about hormesis so kate think about you know the term hormesis is like oh you know the term hormesis is like oh you know the term hormesis is like oh that's a weird word that's a weird word that's a weird word but really it means um well what does but really it means um well what does but really it means um well what does what do you think of when i say hormesis what do you think of when i say hormesis what do you think of when i say hormesis maybe i shouldn't ask you that but maybe i shouldn't ask you that but maybe i shouldn't ask you that but be careful keep it and keep it pg be careful keep it and keep it pg be careful keep it and keep it pg no um hormesis no um hormesis
06:00no um hormesis what it what it means to me is like what it what it means to me is like what it what it means to me is like getting out of your getting out of your getting out of your homeostasis state or like just homeostasis state or like just homeostasis state or like just just having a little bit of just having a little bit of just having a little bit of uncomfortability uncomfortability uncomfortability if that's even a word i would probably if that's even a word i would probably if that's even a word i would probably use discomfort but you use discomfort but you use discomfort but you we could call it uncomfortability it's we could call it uncomfortability it's we could call it uncomfortability it's just a lot harder to say but just a lot harder to say but just a lot harder to say but so so yeah the hormetic responses yeah so so yeah the hormetic responses yeah so so yeah the hormetic responses yeah just like kate said when you put a just like kate said when you put a just like kate said when you put a little stress on your body little stress on your body little stress on your body what happens is our bodies are really what happens is our bodies are really what happens is our bodies are really resilient and they they fight back resilient and they they fight back resilient and they they fight back and so if you think about some of the uh and so if you think about some of the uh and so if you think about some of the uh the best vegetables the best vegetables the best vegetables are grown in cold climates where the are grown in cold climates where the are grown in cold climates where the soil doesn't get too cold where soil doesn't get too cold where soil doesn't get too cold where it destroys them like we did not want it destroys them like we did not want it destroys them like we did not want our potatoes to get frozen that was our potatoes to get frozen that was our potatoes to get frozen that was deadly but but if you get enough deadly but but if you get enough deadly but but if you get enough cold then what you get is a better cold then what you get is a better cold then what you get is a better flavor in the fruit like you think of flavor in the fruit like you think of flavor in the fruit like you think of grapes grapes grapes for wine you're going to get some really for wine you're going to get some really for wine you're going to get some really robust tannins and flavors from robust tannins and flavors from robust tannins and flavors from some of the hormetic activity same thing some of the hormetic activity same thing some of the hormetic activity same thing in our cells
07:00in our cells in our cells the little amounts of stress you put on the little amounts of stress you put on the little amounts of stress you put on ours on your cells can actually lead to ours on your cells can actually lead to ours on your cells can actually lead to a massive increase in overall vitality a massive increase in overall vitality a massive increase in overall vitality so it's kind of weird isn't it you think so it's kind of weird isn't it you think so it's kind of weird isn't it you think oh i should just spend my days relaxing oh i should just spend my days relaxing oh i should just spend my days relaxing but actually you're going to die quicker but actually you're going to die quicker but actually you're going to die quicker if you just if you just if you just hang out on your couch yeah christmas hang out on your couch yeah christmas hang out on your couch yeah christmas gotta create some resistance gotta create some resistance gotta create some resistance because that's that's the only way you because that's that's the only way you because that's that's the only way you grow i think that you know grow i think that you know grow i think that you know mentally physically um like all the mentally physically um like all the mentally physically um like all the aspects of life you aspects of life you aspects of life you there has to be a little bit of there has to be a little bit of there has to be a little bit of resistance resistance resistance and push uh to to really get to the and push uh to to really get to the and push uh to to really get to the the next level in whether it's health or the next level in whether it's health or the next level in whether it's health or whatever it is in life whatever it is in life whatever it is in life yeah it's okay it's got it's like that's yeah it's okay it's got it's like that's yeah it's okay it's got it's like that's got to be a natural loss somewhere right got to be a natural loss somewhere right got to be a natural loss somewhere right well if it's nice we're gravity we're well if it's nice we're gravity we're well if it's nice we're gravity we're going to call it's is going to call it's is going to call it's is i think it's as real as gravity it's i think it's as real as gravity it's i think it's as real as gravity it's like there's there's got to be like there's there's got to be like there's there's got to be you know there's some kind of pull if if you know there's some kind of pull if if you know there's some kind of pull if if you're not finding yourself you're not finding yourself you're not finding yourself um in some discomfort every day or um in some discomfort every day or um in some discomfort every day or uncomfortable uncomfortable uncomfortable ability as as kate likes to call it then
08:00ability as as kate likes to call it then ability as as kate likes to call it then then what you're gonna have happen is then what you're gonna have happen is then what you're gonna have happen is is uh you're you're not gonna be setting is uh you're you're not gonna be setting is uh you're you're not gonna be setting high enough goals and you're not gonna high enough goals and you're not gonna high enough goals and you're not gonna be progressing in the way you can so be progressing in the way you can so be progressing in the way you can so so heat is one of those ways so what so heat is one of those ways so what so heat is one of those ways so what happens when you get exposed to heat so happens when you get exposed to heat so happens when you get exposed to heat so what i want you guys to do is take what i want you guys to do is take what i want you guys to do is take yourself back to the last time you had yourself back to the last time you had yourself back to the last time you had an incredible experience in heat where an incredible experience in heat where an incredible experience in heat where you're just like oh man i was in the you're just like oh man i was in the you're just like oh man i was in the sauna sauna sauna i must have sweat 20 gallons of i must have sweat 20 gallons of i must have sweat 20 gallons of fluid out of my body and and so the fluid out of my body and and so the fluid out of my body and and so the hottest place i've ever been hottest place i've ever been hottest place i've ever been is the russian banyas and archimedes is the russian banyas and archimedes is the russian banyas and archimedes um med spa i think is what they call um med spa i think is what they call um med spa i think is what they call archimedes banya is what it's called in archimedes banya is what it's called in archimedes banya is what it's called in san francisco san francisco san francisco um kate and i used to actually have our um kate and i used to actually have our um kate and i used to actually have our go wellness our go wellness our go wellness our our event there they have this teaching our event there they have this teaching our event there they have this teaching center above it and so we did a few center above it and so we did a few center above it and so we did a few uh go wellness events there and how hot uh go wellness events there and how hot uh go wellness events there and how hot was that kade was that kade was that kade that was some really good times oh man that was some really good times oh man that was some really good times oh man it was it was it was i don't remember how hot the sauna got i i don't remember how hot the sauna got i i don't remember how hot the sauna got i just remember it just remember it just remember it felt like 200 plus degrees it was it was
09:00felt like 200 plus degrees it was it was felt like 200 plus degrees it was it was yes if you see the it goes up to 220. yes if you see the it goes up to 220. yes if you see the it goes up to 220. i've been in there when it's 2 20 and i've been in there when it's 2 20 and i've been in there when it's 2 20 and it's uh yeah it's uh yeah it's uh yeah like literally you are like a little cap like literally you are like a little cap like literally you are like a little cap because it feels like the ends of your because it feels like the ends of your because it feels like the ends of your ears are gonna burn off ears are gonna burn off ears are gonna burn off it's it's no different than being out it's it's no different than being out it's it's no different than being out feeding cattle in idaho at feeding cattle in idaho at feeding cattle in idaho at you know seven in the morning when it's you know seven in the morning when it's you know seven in the morning when it's 20 below and the wind's blowing 20 below and the wind's blowing 20 below and the wind's blowing um where it feels like your nose is um where it feels like your nose is um where it feels like your nose is gonna burn off and anything exposed yeah gonna burn off and anything exposed yeah gonna burn off and anything exposed yeah and that's what it feels like when and that's what it feels like when and that's what it feels like when you're in that extreme of heat you're in that extreme of heat you're in that extreme of heat it's really interesting but in the it's really interesting but in the it's really interesting but in the russian bonya the cool thing is when you russian bonya the cool thing is when you russian bonya the cool thing is when you go in there go in there go in there you know you you have a you know you you know you you have a you know you you know you you have a you know you have a hat so have a hat so have a hat so that keeps your head from just feeling that keeps your head from just feeling that keeps your head from just feeling like it's baking like it's baking like it's baking and then suddenly you just go into this and then suddenly you just go into this and then suddenly you just go into this deep sweat deep sweat deep sweat and after about three or four minutes and after about three or four minutes and after about three or four minutes your body just suddenly relaxes your body just suddenly relaxes your body just suddenly relaxes and then after about five minutes you're and then after about five minutes you're and then after about five minutes you're like i need to get out of here i'm gonna like i need to get out of here i'm gonna like i need to get out of here i'm gonna feel like i'm gonna pass out and so it's feel like i'm gonna pass out and so it's feel like i'm gonna pass out and so it's very extreme heat and then you go into very extreme heat and then you go into very extreme heat and then you go into cold cold cold and so you get that shock of cold and and so you get that shock of cold and and so you get that shock of cold and they run their water
10:00they run their water they run their water just around 40 degrees there and so for just around 40 degrees there and so for just around 40 degrees there and so for any of you who live near san francisco any of you who live near san francisco any of you who live near san francisco uh check out the uh archimedes banya uh check out the uh archimedes banya uh check out the uh archimedes banya it's in a weird part of town and it's in a weird part of town and it's in a weird part of town and you're going to be sketched out as you you're going to be sketched out as you you're going to be sketched out as you drive through there because like drive through there because like drive through there because like industrial but then there's this industrial but then there's this industrial but then there's this gorgeous gorgeous gorgeous spa facility and you can go get some spa facility and you can go get some spa facility and you can go get some heat shock proteins turned on so you got something and that no i was i was just gonna say that hot no i was i was just gonna say that hot and cold experience and cold experience and cold experience is um like just it feels is um like just it feels is um like just it feels so cool it's amazing like you go into so cool it's amazing like you go into so cool it's amazing like you go into kind of a hot hot tub so you get kind of kind of a hot hot tub so you get kind of kind of a hot hot tub so you get kind of warmed up warmed up warmed up and then you get in the sauna and you and then you get in the sauna and you and then you get in the sauna and you can do steam then sauna can do steam then sauna can do steam then sauna and and you're just sweating like crazy and and you're just sweating like crazy and and you're just sweating like crazy and then when you get in that cold and then when you get in that cold and then when you get in that cold um like when you get out it just feels um like when you get out it just feels um like when you get out it just feels you're just like you're just like you're just like tingly um i don't know it's like an tingly um i don't know it's like an tingly um i don't know it's like an adrenaline rush for me i love it
11:00adrenaline rush for me i love it adrenaline rush for me i love it oh it feels really good every time i oh it feels really good every time i oh it feels really good every time i travel i find a place where i can get travel i find a place where i can get travel i find a place where i can get some heat exposure and cold some heat exposure and cold some heat exposure and cold uh it's a great way of resetting your uh it's a great way of resetting your uh it's a great way of resetting your circadian rhythms and so circadian rhythms and so circadian rhythms and so so if you think about these heat shock so if you think about these heat shock so if you think about these heat shock proteins you know even when we exercise proteins you know even when we exercise proteins you know even when we exercise we're basically inducing a fever we're basically inducing a fever we're basically inducing a fever right so your body starts building up right so your body starts building up right so your body starts building up its temperature its temperature its temperature and then that elicits these and then that elicits these and then that elicits these heat shock proteins so so some of the heat shock proteins so so some of the heat shock proteins so so some of the other ways you know environmental stress other ways you know environmental stress other ways you know environmental stress can can activate these heat shock can can activate these heat shock can can activate these heat shock proteins certain metal toxicities proteins certain metal toxicities proteins certain metal toxicities reactive oxidation species reactive oxidation species reactive oxidation species amino acids certain toxins um even amino acids certain toxins um even amino acids certain toxins um even hypoxic conditions so if you're doing hypoxic conditions so if you're doing hypoxic conditions so if you're doing kind of like wim hof breathing kind of like wim hof breathing kind of like wim hof breathing that can activate some of the heat shock that can activate some of the heat shock that can activate some of the heat shock proteins proteins proteins but what you get on the other side of but what you get on the other side of but what you get on the other side of that is like if you're lifting weights that is like if you're lifting weights that is like if you're lifting weights um you know i was lifting weights today um you know i was lifting weights today um you know i was lifting weights today and i was listening to a couple and i was listening to a couple and i was listening to a couple of really cool um videos on of really cool um videos on of really cool um videos on heat shock proteins rhonda patrick is
12:00heat shock proteins rhonda patrick is heat shock proteins rhonda patrick is one of those and i've got some notes one of those and i've got some notes one of those and i've got some notes from her ben green fills another one from her ben green fills another one from her ben green fills another one but there's just some really cool but there's just some really cool but there's just some really cool research on hypertrophy so one of the research on hypertrophy so one of the research on hypertrophy so one of the things you're trying to do when you things you're trying to do when you things you're trying to do when you when you're lifting weights is you're when you're lifting weights is you're when you're lifting weights is you're overloading your muscles overloading your muscles overloading your muscles and so you're basically breaking down and so you're basically breaking down and so you're basically breaking down the old muscle fibers so that the old muscle fibers so that the old muscle fibers so that that hormetic response creates a bigger that hormetic response creates a bigger that hormetic response creates a bigger muscle gains for you muscle gains for you muscle gains for you and so as you're doing that you're and so as you're doing that you're and so as you're doing that you're activating heat shock proteins activating heat shock proteins activating heat shock proteins and then what happens at the other end and then what happens at the other end and then what happens at the other end is you start getting cellular protection is you start getting cellular protection is you start getting cellular protection and so this is one of the key importance and so this is one of the key importance and so this is one of the key importance of of of of the cellular protection because these of the cellular protection because these of the cellular protection because these heat shock proteins heat shock proteins heat shock proteins the way they protect the cells is they the way they protect the cells is they the way they protect the cells is they keep the cells keep the cells keep the cells from going into kind of a rogue from going into kind of a rogue from going into kind of a rogue condition condition condition so heat shock proteins go right into the so heat shock proteins go right into the so heat shock proteins go right into the dna into the nucleus of the cell dna into the nucleus of the cell dna into the nucleus of the cell and they help clean up any damage any and they help clean up any damage any and they help clean up any damage any material that's damaged to that material that's damaged to that material that's damaged to that dna if you have too much exposure to dna if you have too much exposure to dna if you have too much exposure to heat heat heat and have um you know heat exhaustion or and have um you know heat exhaustion or and have um you know heat exhaustion or heat stroke which does not feel good
13:00heat stroke which does not feel good heat stroke which does not feel good then you've taken it too far so just then you've taken it too far so just then you've taken it too far so just like with the workout you know if i put like with the workout you know if i put like with the workout you know if i put 400 pounds on my back and try to squat 400 pounds on my back and try to squat 400 pounds on my back and try to squat it it's gonna crush me it it's gonna crush me it it's gonna crush me if kate put 400 pounds on his back i bet if kate put 400 pounds on his back i bet if kate put 400 pounds on his back i bet you he could squat it you he could squat it you he could squat it but so he's got a different hormetic but so he's got a different hormetic but so he's got a different hormetic response so response so response so just because someone can hang out in the just because someone can hang out in the just because someone can hang out in the sauna for 30 minutes and you can't sauna for 30 minutes and you can't sauna for 30 minutes and you can't don't feel bad you think you could squat don't feel bad you think you could squat don't feel bad you think you could squat 400 pounds still 400 pounds still 400 pounds still i i haven't i haven't squat that i i haven't i haven't squat that i i haven't i haven't squat that much weight for a really long time so i much weight for a really long time so i much weight for a really long time so i i don't know i don't know i don't know it's probably been it's been a couple it's probably been it's been a couple it's probably been it's been a couple years since i've put on that much weight years since i've put on that much weight years since i've put on that much weight i bet if you wear that sweater kid this i bet if you wear that sweater kid this i bet if you wear that sweater kid this sweater sweater sweater and uh and some chaps i think i could and uh and some chaps i think i could and uh and some chaps i think i could get it done get it done get it done yes good just make sure you have your yes good just make sure you have your yes good just make sure you have your underwear on under those shafts buddy underwear on under those shafts buddy underwear on under those shafts buddy yes all right so so heat shock protein yes all right so so heat shock protein yes all right so so heat shock protein so one of the things they do so one of the things they do so one of the things they do is they protect the protein structure so is they protect the protein structure so is they protect the protein structure so they protect the rna in your body so you
14:00they protect the rna in your body so you they protect the rna in your body so you can get clear messages can get clear messages can get clear messages in your body heat shock proteins what in your body heat shock proteins what in your body heat shock proteins what they do is they they do is they they do is they improve protein expression they reduce improve protein expression they reduce improve protein expression they reduce aggregation and toxicity so they allow aggregation and toxicity so they allow aggregation and toxicity so they allow your body to remove your body to remove your body to remove the proteins that are no longer the proteins that are no longer the proteins that are no longer functional and these proteins remember functional and these proteins remember functional and these proteins remember these are some of your peptide molecules these are some of your peptide molecules these are some of your peptide molecules so so so if you're doing some like uh let's say if you're doing some like uh let's say if you're doing some like uh let's say you're using the cjc 1295 with you're using the cjc 1295 with you're using the cjc 1295 with epimerellin epimerellin epimerellin well a great way to boost that that well a great way to boost that that well a great way to boost that that igf-1 response and that growth hormone igf-1 response and that growth hormone igf-1 response and that growth hormone response is jump in the sauna response is jump in the sauna response is jump in the sauna for those of you who are doing thymus for those of you who are doing thymus for those of you who are doing thymus and alpha-1 and you're using that to and alpha-1 and you're using that to and alpha-1 and you're using that to boost your immune system boost your immune system boost your immune system well a great way to add just a little well a great way to add just a little well a great way to add just a little bit more boost bit more boost bit more boost is to jump in the sauna or get some kind is to jump in the sauna or get some kind is to jump in the sauna or get some kind of heat exposure you know of heat exposure you know of heat exposure you know uh the the the infrared lights uh that uh the the the infrared lights uh that uh the the the infrared lights uh that like i've got my blanket here those are like i've got my blanket here those are like i've got my blanket here those are great ways of getting some nice great ways of getting some nice great ways of getting some nice nice heat therapy so if uh nice heat therapy so if uh nice heat therapy so if uh if let's say you know for for most if let's say you know for for most if let's say you know for for most people out there maybe they don't have
15:00people out there maybe they don't have people out there maybe they don't have access to a sauna um or access to a sauna um or access to a sauna um or or just you know want to stay in their or just you know want to stay in their or just you know want to stay in their house if you do your bath house if you do your bath house if you do your bath you know really hot what would be the you know really hot what would be the you know really hot what would be the ideal time ideal time ideal time to spend in the hot bath well to spend in the hot bath well to spend in the hot bath well to really get the benefits of the heat to really get the benefits of the heat to really get the benefits of the heat shock proteins shock proteins shock proteins you want your bath to be at least 104 you want your bath to be at least 104 you want your bath to be at least 104 degrees degrees degrees that's you know one of the things that's you know one of the things that's you know one of the things they're finding is um but they're finding is um but they're finding is um but the longer you're in there the the more the longer you're in there the the more the longer you're in there the the more you're going to sweat so 20 minutes is you're going to sweat so 20 minutes is you're going to sweat so 20 minutes is max max max in um in a hot bath or even a hot tub in um in a hot bath or even a hot tub in um in a hot bath or even a hot tub before you go and do some before you go and do some before you go and do some some all you know altering but that's some all you know altering but that's some all you know altering but that's where it's really nice when you're in where it's really nice when you're in where it's really nice when you're in 220 220 220 degrees it's um you're five minutes and degrees it's um you're five minutes and degrees it's um you're five minutes and and those heat shock proteins are are and those heat shock proteins are are and those heat shock proteins are are manifested you know your body's going to manifested you know your body's going to manifested you know your body's going to this this this into overload of protection trying to into overload of protection trying to into overload of protection trying to cool itself down cool itself down cool itself down and the great thing about it is when you and the great thing about it is when you and the great thing about it is when you do the sauna or when you do even cold do the sauna or when you do even cold do the sauna or when you do even cold exposure these extremes exposure these extremes exposure these extremes on either end when you are outside you
16:00on either end when you are outside you on either end when you are outside you don't notice it as much don't notice it as much don't notice it as much and you actually feel better and you can and you actually feel better and you can and you actually feel better and you can work out in heat there's there's workout work out in heat there's there's workout work out in heat there's there's workout facilities here in salt lake that you facilities here in salt lake that you facilities here in salt lake that you can actually can actually can actually go into asana and work out that's go into asana and work out that's go into asana and work out that's awesome awesome awesome yeah i bet you your workout's a lot yeah i bet you your workout's a lot yeah i bet you your workout's a lot shorter that way shorter that way shorter that way you know they still do about 45 minutes you know they still do about 45 minutes you know they still do about 45 minutes which i think is um which i think is um which i think is um yeah you're pushing it because i've done yeah you're pushing it because i've done yeah you're pushing it because i've done some of the the bikram yoga some of the the bikram yoga some of the the bikram yoga and it gets uh 101 102 in there and it gets uh 101 102 in there and it gets uh 101 102 in there 103. well you know how it is too kid i 103. well you know how it is too kid i 103. well you know how it is too kid i mean even at be mean even at be mean even at be love or be hot yeah be hot weed love or be hot yeah be hot weed love or be hot yeah be hot weed um yes when sierra was teaching pilates um yes when sierra was teaching pilates um yes when sierra was teaching pilates over there her classes were just over there her classes were just over there her classes were just insane because you're in like 100 plus insane because you're in like 100 plus insane because you're in like 100 plus degree room and then degree room and then degree room and then sweating for 45 minutes straight and by sweating for 45 minutes straight and by sweating for 45 minutes straight and by the end of that you get like the end of that you get like the end of that you get like misty eyes all blurry yeah light-headed misty eyes all blurry yeah light-headed misty eyes all blurry yeah light-headed toppling out of there yeah it's it's toppling out of there yeah it's it's toppling out of there yeah it's it's it's a little much it's a little much it's a little much yeah and that that's when you can get a
17:00yeah and that that's when you can get a yeah and that that's when you can get a little bit of heat exhaustion if you're little bit of heat exhaustion if you're little bit of heat exhaustion if you're not careful not careful not careful and really hard to stay hydrated so this and really hard to stay hydrated so this and really hard to stay hydrated so this is where whenever you do heat therapy is where whenever you do heat therapy is where whenever you do heat therapy there's a couple little hacks so one is there's a couple little hacks so one is there's a couple little hacks so one is you want to you want to you want to mineral mineralize your body and hydrate mineral mineralize your body and hydrate mineral mineralize your body and hydrate your body before you jump in your body before you jump in your body before you jump in the other thing you can do is you can do the other thing you can do is you can do the other thing you can do is you can do some activated charcoal some activated charcoal some activated charcoal right before you go in and that right before you go in and that right before you go in and that activated charcoal will bind up with activated charcoal will bind up with activated charcoal will bind up with some of the toxins that are being some of the toxins that are being some of the toxins that are being released from your tissue released from your tissue released from your tissue so um just and some glutathione but heat so um just and some glutathione but heat so um just and some glutathione but heat shock protein actually shock protein actually shock protein actually causes more aggregation of glutathione causes more aggregation of glutathione causes more aggregation of glutathione in your cells so in your cells so in your cells so nice so to mineralize your water nice so to mineralize your water nice so to mineralize your water um adding electrolytes or um adding electrolytes or um adding electrolytes or minerals and electrolytes to your water minerals and electrolytes to your water minerals and electrolytes to your water so drink that before so drink that before so drink that before probably even during and after exactly probably even during and after exactly probably even during and after exactly yeah so yeah so yeah so so you can use like the trace mineral so you can use like the trace mineral so you can use like the trace mineral blend we have it at the clinics you can blend we have it at the clinics you can blend we have it at the clinics you can use uh the noom use uh the noom use uh the noom tablets they do have a little bit of tablets they do have a little bit of tablets they do have a little bit of sugar but it's like two grams sugar but it's like two grams sugar but it's like two grams um and then you can also just put in sea
18:00um and then you can also just put in sea um and then you can also just put in sea salt salt salt and lemon juice and maybe some and lemon juice and maybe some and lemon juice and maybe some unsweetened cranberry juice apple cider unsweetened cranberry juice apple cider unsweetened cranberry juice apple cider vinegar that's going to be a great way vinegar that's going to be a great way vinegar that's going to be a great way of of mineralizing your body and actually mineralizing your body and actually mineralizing your body and actually getting the hydration if you're just getting the hydration if you're just getting the hydration if you're just drinking straight water that's drinking straight water that's drinking straight water that's that's fine it's better than not but that's fine it's better than not but that's fine it's better than not but sometimes that just pushes things sometimes that just pushes things sometimes that just pushes things through and so you almost become more through and so you almost become more through and so you almost become more dehydrated by the end dehydrated by the end dehydrated by the end yeah it's almost like you're just uh yeah it's almost like you're just uh yeah it's almost like you're just uh like pouring water through a screen like pouring water through a screen like pouring water through a screen and it just goes straight through as and it just goes straight through as and it just goes straight through as opposed to having some substance to it opposed to having some substance to it opposed to having some substance to it it'll it'll it'll kind of stick and keep your body kind of stick and keep your body kind of stick and keep your body hydrated is that a good analogy hydrated is that a good analogy hydrated is that a good analogy that is a great analogy yes yeah that's that is a great analogy yes yeah that's that is a great analogy yes yeah that's perfect perfect perfect so so heat therapy with muscle function so so heat therapy with muscle function so so heat therapy with muscle function it increases hypertrophy which means it increases hypertrophy which means it increases hypertrophy which means that puts a burden on your muscles where that puts a burden on your muscles where that puts a burden on your muscles where they start to break down they start to break down they start to break down so you start increasing muscle mass um so you start increasing muscle mass um so you start increasing muscle mass um it increases strength it increases strength it increases strength and you guys know just by putting on and you guys know just by putting on and you guys know just by putting on seven pounds of muscle if any of you are seven pounds of muscle if any of you are seven pounds of muscle if any of you are insulin resistance or diabetic insulin resistance or diabetic insulin resistance or diabetic um just by putting on seven pounds of um just by putting on seven pounds of um just by putting on seven pounds of muscle you can muscle you can muscle you can absolutely regulate that insulin absolutely regulate that insulin absolutely regulate that insulin resistance
19:00resistance heat therapy works at improving the heat therapy works at improving the heat therapy works at improving the glycemic control and insulin sensitivity glycemic control and insulin sensitivity glycemic control and insulin sensitivity so and i'm going to share with you a so and i'm going to share with you a so and i'm going to share with you a couple studies here couple studies here couple studies here but it also helps with cerebral blood but it also helps with cerebral blood but it also helps with cerebral blood flow so it flow so it flow so it helps with flow-mediated dilation it helps with flow-mediated dilation it helps with flow-mediated dilation it decreases arterial stiffness which is decreases arterial stiffness which is decreases arterial stiffness which is also also also known as sarcopenia and it improves known as sarcopenia and it improves known as sarcopenia and it improves capillarization and blood pressure capillarization and blood pressure capillarization and blood pressure so one of the things i'll be trying is so one of the things i'll be trying is so one of the things i'll be trying is we have a brand new peptide we have a brand new peptide we have a brand new peptide and it's called sarcotropin and this is and it's called sarcotropin and this is and it's called sarcotropin and this is it which just went through all of the it which just went through all of the it which just went through all of the fda criteria to become a medical food fda criteria to become a medical food fda criteria to become a medical food and this sarcotropin will be carrying it and this sarcotropin will be carrying it and this sarcotropin will be carrying it at the clinics it should be there in the at the clinics it should be there in the at the clinics it should be there in the next couple of weeks uh hopefully by next couple of weeks uh hopefully by next couple of weeks uh hopefully by january january january third the sarcotropin is third the sarcotropin is third the sarcotropin is is one of the things i'll be using with is one of the things i'll be using with is one of the things i'll be using with heat therapy because it has heat therapy because it has heat therapy because it has uh ipamaralin in it which is a uh ipamaralin in it which is a uh ipamaralin in it which is a somatostatin inhibitor which means you somatostatin inhibitor which means you somatostatin inhibitor which means you get better growth hormone get better growth hormone get better growth hormone pulsation it also has pulsation it also has pulsation it also has the ability to increase your igf-1 by
20:00the ability to increase your igf-1 by the ability to increase your igf-1 by 16 percent after use you'll have a 16 percent after use you'll have a 16 percent after use you'll have a decrease in decrease in decrease in body fat by five percent in the studies body fat by five percent in the studies body fat by five percent in the studies this is what it shows this is what it shows this is what it shows um and you have uh an increase in um and you have uh an increase in um and you have uh an increase in overall energy so it's a overall energy so it's a overall energy so it's a something i'll be trying with the heat something i'll be trying with the heat something i'll be trying with the heat therapy because it's intended to therapy because it's intended to therapy because it's intended to decrease the arterial stiffness it's got decrease the arterial stiffness it's got decrease the arterial stiffness it's got a few other things in there that are a few other things in there that are a few other things in there that are really exciting so you guys will be really exciting so you guys will be really exciting so you guys will be hearing more about that so hearing more about that so hearing more about that so um but i'm going to save that because um but i'm going to save that because um but i'm going to save that because it's it's down the line in our next it's it's down the line in our next it's it's down the line in our next in our next couple of shows so pretty in our next couple of shows so pretty in our next couple of shows so pretty interesting though for cerebral blood interesting though for cerebral blood interesting though for cerebral blood that sounds awesome yeah gonna help with that sounds awesome yeah gonna help with that sounds awesome yeah gonna help with blood pressure blood pressure blood pressure so here's some things here's some so here's some things here's some so here's some things here's some reasons why getting in that crazy banya reasons why getting in that crazy banya reasons why getting in that crazy banya or if you go to the korean spot i love or if you go to the korean spot i love or if you go to the korean spot i love the korean spas as well the korean spas as well the korean spas as well um because especially when you go they um because especially when you go they um because especially when you go they have have have super hot um you know dry sauna super hot um you know dry sauna super hot um you know dry sauna then they have the hot hot water and then they have the hot hot water and then they have the hot hot water and then you also then you also then you also have those there's like they look like have those there's like they look like have those there's like they look like little igloos or the little rooms where
21:00little igloos or the little rooms where little igloos or the little rooms where you can go and get really heated up so you can go and get really heated up so you can go and get really heated up so we spot was a couple christmases ago we spot was a couple christmases ago we spot was a couple christmases ago we took the kids to la and one of the we took the kids to la and one of the we took the kids to la and one of the major activities we did major activities we did major activities we did every day for about a week is we go to every day for about a week is we go to every day for about a week is we go to the wii spa in the morning the wii spa in the morning the wii spa in the morning there's a great gym there so we'd work there's a great gym there so we'd work there's a great gym there so we'd work out and then we'd go in the spa out and then we'd go in the spa out and then we'd go in the spa and spend about an hour in the spa and and spend about an hour in the spa and and spend about an hour in the spa and then we'd leave there by 10 o'clock all then we'd leave there by 10 o'clock all then we'd leave there by 10 o'clock all fresh and then we just made the day so fresh and then we just made the day so fresh and then we just made the day so much better much better much better and so you know i like if i'm traveling and so you know i like if i'm traveling and so you know i like if i'm traveling somewhere i want to start my day off somewhere i want to start my day off somewhere i want to start my day off feeling really feeling really feeling really amazing so i get some exercise in i find amazing so i get some exercise in i find amazing so i get some exercise in i find a spa a spa a spa some people are like oh let's go at some people are like oh let's go at some people are like oh let's go at night when we can relax but i'm like night when we can relax but i'm like night when we can relax but i'm like well why would you want to wait and then well why would you want to wait and then well why would you want to wait and then you just go to sleep after that you just go to sleep after that you just go to sleep after that i want to feel the benefits all day i want to feel the benefits all day i want to feel the benefits all day enjoy those benefits enjoy those benefits enjoy those benefits yes have i taken you to the wii spockade yes have i taken you to the wii spockade yes have i taken you to the wii spockade in l.a it's like downtown l.a in l.a it's like downtown l.a in l.a it's like downtown l.a by korea town yeah yeah yeah super nice by korea town yeah yeah yeah super nice by korea town yeah yeah yeah super nice yeah that that place nice facility yeah that that place nice facility yeah that that place nice facility that's right we've we've been there we that's right we've we've been there we that's right we've we've been there we went there went there went there i think when the first time was when i think when the first time was when i think when the first time was when we're at the bulletproof conference
22:00we're at the bulletproof conference we're at the bulletproof conference about five or six about five or six about five or six maybe seven years ago 2013 2014. maybe seven years ago 2013 2014. maybe seven years ago 2013 2014. yeah yeah so it's um yeah yeah so it's um yeah yeah so it's um and that's where upstairs you got like and that's where upstairs you got like and that's where upstairs you got like uh that patio where you uh that patio where you uh that patio where you like and it's a it's 24 hours right like and it's a it's 24 hours right like and it's a it's 24 hours right that's 24 hours that's 24 hours that's 24 hours if if you're looking for a simple hotel if if you're looking for a simple hotel if if you're looking for a simple hotel like like like people i think go there and yeah i think people i think go there and yeah i think people i think go there and yeah i think it's an extra 10 bucks if you want to it's an extra 10 bucks if you want to it's an extra 10 bucks if you want to spend the night there and there there spend the night there and there there spend the night there and there there are people who just go are people who just go are people who just go they hunker down and sleep so that's they hunker down and sleep so that's they hunker down and sleep so that's cheaper it's cheaper than a hotel room cheaper it's cheaper than a hotel room cheaper it's cheaper than a hotel room i imagine right now it's probably not i imagine right now it's probably not i imagine right now it's probably not open it seems like open it seems like open it seems like uh like probably not in la yeah they're uh like probably not in la yeah they're uh like probably not in la yeah they're like we're only allow one guest at a like we're only allow one guest at a like we're only allow one guest at a time in this time in this time in this 30 000 foot facility 30 000 foot facility 30 000 foot facility [Laughter] [Laughter] [Laughter] they'd be constantly sanitizing every they'd be constantly sanitizing every they'd be constantly sanitizing every square inch it's gonna be hard to mask square inch it's gonna be hard to mask square inch it's gonna be hard to mask up when you got the heat going up when you got the heat going up when you got the heat going yeah could you imagine being a sauna yeah could you imagine being a sauna yeah could you imagine being a sauna with a mascot oh with a mascot oh with a mascot oh yeah yeah your face is already so hot
23:00yeah yeah your face is already so hot yeah yeah your face is already so hot when you wear those things yeah we just when you wear those things yeah we just when you wear those things yeah we just like like yeah all right maybe the mask is a form yeah all right maybe the mask is a form yeah all right maybe the mask is a form of of mises you know we could look at the mask mises you know we could look at the mask mises you know we could look at the mask as a form of hormesis it might be less as a form of hormesis it might be less as a form of hormesis it might be less irritating if you guys just kind of irritating if you guys just kind of irritating if you guys just kind of think of it that way think of it that way think of it that way there we go all right yeah we should get there we go all right yeah we should get there we go all right yeah we should get mass that said mass that said mass that said uh inducing hormesis uh inducing hormesis uh inducing hormesis yeah i think that's great all right so yeah i think that's great all right so yeah i think that's great all right so so so so heat it's good for your liver so heat it's good for your liver so heat it's good for your liver it helps with hepatic stealthiest it helps with hepatic stealthiest it helps with hepatic stealthiest i mispronounced that but when your liver i mispronounced that but when your liver i mispronounced that but when your liver starts to get starts to get starts to get fatty and it gets it basically starts to fatty and it gets it basically starts to fatty and it gets it basically starts to get hardened get hardened get hardened this is a stage before cirrhosis this is a stage before cirrhosis this is a stage before cirrhosis so what they found is heat exposure so what they found is heat exposure so what they found is heat exposure there's a heat shock protein 72 there's a heat shock protein 72 there's a heat shock protein 72 actually helps break up fatty liver and actually helps break up fatty liver and actually helps break up fatty liver and break up that scar tissue that builds up break up that scar tissue that builds up break up that scar tissue that builds up in the liver and the ducts when they get in the liver and the ducts when they get in the liver and the ducts when they get all plugged up all plugged up all plugged up heat shock protein helps open that up uh
24:00heat shock protein helps open that up uh heat shock protein helps open that up uh which is really interesting because you which is really interesting because you which is really interesting because you go to a russian banyan they serve go to a russian banyan they serve go to a russian banyan they serve alcohol alcohol alcohol there and it's very easy to there and it's very easy to there and it's very easy to get a buzz off alcohol when you're doing get a buzz off alcohol when you're doing get a buzz off alcohol when you're doing the sauna because it breaks open your the sauna because it breaks open your the sauna because it breaks open your liver and so liver and so liver and so um you get and you do some retox detox um you get and you do some retox detox um you get and you do some retox detox retox detox retox detox retox detox yes the heat shock protein helps the yes the heat shock protein helps the yes the heat shock protein helps the heart the cardiovascular function the heart the cardiovascular function the heart the cardiovascular function the heat shock protein heat shock protein heat shock protein helps you burn fat more efficiently it helps you burn fat more efficiently it helps you burn fat more efficiently it helps the brain function helps the brain function helps the brain function helps with digestion it helps with stem helps with digestion it helps with stem helps with digestion it helps with stem cell proliferation it helps with cell proliferation it helps with cell proliferation it helps with the pancreas and helps with the the pancreas and helps with the the pancreas and helps with the oxidative stress it also oxidative stress it also oxidative stress it also decreases nf so that's your your one of decreases nf so that's your your one of decreases nf so that's your your one of the nf kapha beta that's one of your the nf kapha beta that's one of your the nf kapha beta that's one of your major major major inflammatory uh pathways and so it turns inflammatory uh pathways and so it turns inflammatory uh pathways and so it turns that off that off that off the heat shock protein 72 it helps with the heat shock protein 72 it helps with the heat shock protein 72 it helps with angiogenesis angiogenesis angiogenesis it helps with nitric oxide production it helps with nitric oxide production it helps with nitric oxide production it stimulates the ampk pathway and cert it stimulates the ampk pathway and cert it stimulates the ampk pathway and cert one pathway one pathway one pathway it also stimulates the mtor pathway
25:00it also stimulates the mtor pathway it also stimulates the mtor pathway because it's it helps promote growth because it's it helps promote growth because it's it helps promote growth so so part of it it inhibits mtor so so part of it it inhibits mtor so so part of it it inhibits mtor initially and then it turns mtor on and initially and then it turns mtor on and initially and then it turns mtor on and so it also helps with vasodilation so it also helps with vasodilation so it also helps with vasodilation in your muscles it increases glucose in your muscles it increases glucose in your muscles it increases glucose uptake it helps uptake it helps uptake it helps with glute for transportation it's a with glute for transportation it's a with glute for transportation it's a great way great way great way for you to induce cytochrome oxidase for you to induce cytochrome oxidase for you to induce cytochrome oxidase activity so that you can activity so that you can activity so that you can detoxify the muscles uh faster and you detoxify the muscles uh faster and you detoxify the muscles uh faster and you can build them can build them can build them quicker with heat heats so pretty quicker with heat heats so pretty quicker with heat heats so pretty exciting right kade exciting right kade exciting right kade yeah really exciting stuff so is there yeah really exciting stuff so is there yeah really exciting stuff so is there i know a lot of times um like with i know a lot of times um like with i know a lot of times um like with saunas saunas saunas spas hot tubs things like that um spas hot tubs things like that um spas hot tubs things like that um there's always like a warning label there's always like a warning label there's always like a warning label that's that's that's you know if you have cardiovascular you know if you have cardiovascular you know if you have cardiovascular disease consult your doctor disease consult your doctor disease consult your doctor things like that yeah what are what are things like that yeah what are what are things like that yeah what are what are some of the some of the some of the the reasons behind that or what what's the reasons behind that or what what's the reasons behind that or what what's the the the um the the the warning that we gotta
26:00um the the the warning that we gotta um the the the warning that we gotta you know have people look out for if if you know have people look out for if if you know have people look out for if if you're experiencing anything is there you're experiencing anything is there you're experiencing anything is there is there an instance where i'm i'm sure is there an instance where i'm i'm sure is there an instance where i'm i'm sure everyone can have everyone can have everyone can have uh pieces of this but you know starting uh pieces of this but you know starting uh pieces of this but you know starting off off off in smaller chunks is probably the in smaller chunks is probably the in smaller chunks is probably the smartest way to go about it if you're smartest way to go about it if you're smartest way to go about it if you're just starting to do something like this just starting to do something like this just starting to do something like this yeah yeah so one of the things and many yeah yeah so one of the things and many yeah yeah so one of the things and many of you have had me listen to your pulse of you have had me listen to your pulse of you have had me listen to your pulse and give you a chinese medical diagnosis and give you a chinese medical diagnosis and give you a chinese medical diagnosis so so if you have too much heat in your body if you have too much heat in your body if you have too much heat in your body you can start to agitate your heart you can start to agitate your heart you can start to agitate your heart and so one of the things one of the and so one of the things one of the and so one of the things one of the reasons why i said hey talk to your reasons why i said hey talk to your reasons why i said hey talk to your doctor doctor doctor before you jump in this it's not good before you jump in this it's not good before you jump in this it's not good for kids you know it's for kids you know it's for kids you know it's you know and and you'll find that in you know and and you'll find that in you know and and you'll find that in gyms too but but one of the things you gyms too but but one of the things you gyms too but but one of the things you really want to watch out for is you can really want to watch out for is you can really want to watch out for is you can literally you you can die from too much literally you you can die from too much literally you you can die from too much heat it's a real serious condition i heat it's a real serious condition i heat it's a real serious condition i mean i remember doing a a sweat lodge mean i remember doing a a sweat lodge mean i remember doing a a sweat lodge and that was the most incredible heat and that was the most incredible heat and that was the most incredible heat that i've ever had that i've ever had that i've ever had and i thought i was gonna die and that and i thought i was gonna die and that and i thought i was gonna die and that people actually have died in sweat
27:00people actually have died in sweat people actually have died in sweat lodges that was lodges that was lodges that was i did my sweat lodge i believe it was i did my sweat lodge i believe it was i did my sweat lodge i believe it was 2008 2008 2008 and unfortunately i did it the day after and unfortunately i did it the day after and unfortunately i did it the day after i ran a half marathon i ran a half marathon i ran a half marathon so my body was already depleted and the so my body was already depleted and the so my body was already depleted and the timing just you know i got invited and timing just you know i got invited and timing just you know i got invited and it was like i was really excited to do it was like i was really excited to do it was like i was really excited to do it it it and in the sweat lodge you go through and in the sweat lodge you go through and in the sweat lodge you go through four different cycles so you go through four different cycles so you go through four different cycles so you go through the birth the birth the birth cycle and kind of that adolescent stage cycle and kind of that adolescent stage cycle and kind of that adolescent stage where you're coming into the earth and where you're coming into the earth and where you're coming into the earth and you're being greeted by you're being greeted by you're being greeted by by mother earth and then you go through by mother earth and then you go through by mother earth and then you go through the the toddler the the toddler the the toddler stage in adolescence and then the the stage in adolescence and then the the stage in adolescence and then the the right of passage into right of passage into right of passage into kind of adulthood and then you go kind of adulthood and then you go kind of adulthood and then you go through kind of the death process through kind of the death process through kind of the death process and about three quarters of the way and about three quarters of the way and about three quarters of the way through i was just out i mean i through i was just out i mean i through i was just out i mean i i was having a hard time sitting up they i was having a hard time sitting up they i was having a hard time sitting up they had drums going in there they had the had drums going in there they had the had drums going in there they had the hot coal it was pitch black hot coal it was pitch black hot coal it was pitch black so a little bit of um you know i'm a so a little bit of um you know i'm a so a little bit of um you know i'm a little bit claustrophobic well a lot little bit claustrophobic well a lot little bit claustrophobic well a lot claustrophobic and so that started to claustrophobic and so that started to claustrophobic and so that started to kick in but yeah that was kick in but yeah that was kick in but yeah that was the most intense experience i've ever the most intense experience i've ever the most intense experience i've ever had
28:00had had and so if i was smarter because it took and so if i was smarter because it took and so if i was smarter because it took me about a week to recover from me about a week to recover from me about a week to recover from i thought i would recover quicker from i thought i would recover quicker from i thought i would recover quicker from that half marathon but my body was so that half marathon but my body was so that half marathon but my body was so depleted depleted depleted that um it just pushed it too hard so that um it just pushed it too hard so that um it just pushed it too hard so one of the things you really have to one of the things you really have to one of the things you really have to watch out for is watch out for is watch out for is listen to your pulse and if your pulse listen to your pulse and if your pulse listen to your pulse and if your pulse is irregular in any way is irregular in any way is irregular in any way you don't want you can't tolerate more you don't want you can't tolerate more you don't want you can't tolerate more than about 10 minutes of time in your than about 10 minutes of time in your than about 10 minutes of time in your sauna because i know some of you have sauna because i know some of you have sauna because i know some of you have saunas saunas uh who are on this and and we've talked uh who are on this and and we've talked uh who are on this and and we've talked about it and i love the fact that you about it and i love the fact that you about it and i love the fact that you jump in the sun it's so good for you jump in the sun it's so good for you jump in the sun it's so good for you but whenever i say you know limit your but whenever i say you know limit your but whenever i say you know limit your amount of time in the sun it's because i amount of time in the sun it's because i amount of time in the sun it's because i feel a thready or an intermittent pulse feel a thready or an intermittent pulse feel a thready or an intermittent pulse and if you have sensitive fingers just and if you have sensitive fingers just and if you have sensitive fingers just listen to your pulse right now listen to your pulse right now listen to your pulse right now and if it's like nice and smooth boom and if it's like nice and smooth boom and if it's like nice and smooth boom boom boom boom boom boom boom you'll know to stay out of it i knew you'll know to stay out of it i knew you'll know to stay out of it i knew when i listened to my pulse before i got when i listened to my pulse before i got when i listened to my pulse before i got into that sweat lodge i said i'm screwed into that sweat lodge i said i'm screwed into that sweat lodge i said i'm screwed because it wasn't good but i'd already because it wasn't good but i'd already because it wasn't good but i'd already committed to it you know and there's committed to it you know and there's committed to it you know and there's like like they got the ceremony and you got the
29:00they got the ceremony and you got the they got the ceremony and you got the you know you know you know the shamans there and the the i can't the shamans there and the the i can't the shamans there and the the i can't remember what they call them not a chief remember what they call them not a chief remember what they call them not a chief but like you know the but like you know the but like you know the the medicine man excuse me yeah and and the medicine man excuse me yeah and and the medicine man excuse me yeah and and so so yeah we had all these cool rituals and yeah we had all these cool rituals and yeah we had all these cool rituals and it was such an amazing experience but it was such an amazing experience but it was such an amazing experience but physically i just was not in the best physically i just was not in the best physically i just was not in the best place place place yeah no i think that that makes sense yeah no i think that that makes sense yeah no i think that that makes sense um i i i think over time like i've um i i i think over time like i've um i i i think over time like i've noticed with cold exposure or heat noticed with cold exposure or heat noticed with cold exposure or heat exposure exposure exposure um it's just like weight lifting or um it's just like weight lifting or um it's just like weight lifting or things like that like you can things like that like you can things like that like you can your tolerance does increase with time your tolerance does increase with time your tolerance does increase with time and so you know if you're just getting and so you know if you're just getting and so you know if you're just getting into this don't don't go into 220 220 into this don't don't go into 220 220 into this don't don't go into 220 220 degree degree degree sauna and sit try to sit in there for 30 sauna and sit try to sit in there for 30 sauna and sit try to sit in there for 30 minutes or minutes or minutes or like even even 5 or 10 minutes like like even even 5 or 10 minutes like like even even 5 or 10 minutes like that's that's super intense so that's that's super intense so that's that's super intense so and some of you are like there's no way and some of you are like there's no way and some of you are like there's no way i could do that but it's it's amazing i could do that but it's it's amazing i could do that but it's it's amazing how your body how your body how your body can adapt and i think this is just uh um can adapt and i think this is just uh um can adapt and i think this is just uh um the the the process of that resistance
30:00the the the process of that resistance the the the process of that resistance and growth is so beautiful because you and growth is so beautiful because you and growth is so beautiful because you can just start at a small level can just start at a small level can just start at a small level and start in increasing uh the and start in increasing uh the and start in increasing uh the resistance over time and your resistance over time and your resistance over time and your your body adapts to that and that's how your body adapts to that and that's how your body adapts to that and that's how it grows it grows it grows yeah yeah and that's you know best yeah yeah and that's you know best yeah yeah and that's you know best advice we can give you and advice we can give you and advice we can give you and and uh once again just as a disclaimer and uh once again just as a disclaimer and uh once again just as a disclaimer now do not go and jump into some crazy now do not go and jump into some crazy now do not go and jump into some crazy uh russian bonya uh russian bonya uh russian bonya um and you know talk to us first because um and you know talk to us first because um and you know talk to us first because yeah we're sharing some very extreme yeah we're sharing some very extreme yeah we're sharing some very extreme versions of heat versions of heat versions of heat even the sweat lodges you know make sure even the sweat lodges you know make sure even the sweat lodges you know make sure you're doing it appropriately you're you're doing it appropriately you're you're doing it appropriately you're going in very hydrated going in very hydrated going in very hydrated um that please don't run a half marathon um that please don't run a half marathon um that please don't run a half marathon and then jump in a sweat lodge and then jump in a sweat lodge and then jump in a sweat lodge i did happen to get my fastest time the i did happen to get my fastest time the i did happen to get my fastest time the day before though i mean i was i was day before though i mean i was i was day before though i mean i was i was running six minute miles so it was running six minute miles so it was running six minute miles so it was it was broken it was from sundance down it was broken it was from sundance down it was broken it was from sundance down into provo so it was uh into provo so it was uh into provo so it was uh most it was downhill so it was like man most it was downhill so it was like man most it was downhill so it was like man that's simple i'll just let gravity do that's simple i'll just let gravity do that's simple i'll just let gravity do the work the work the work but um yeah so anyway okay
31:00but um yeah so anyway okay but um yeah so anyway okay heat muscle building so here's from heat muscle building so here's from heat muscle building so here's from thebestsauna.com they have this really thebestsauna.com they have this really thebestsauna.com they have this really cool cool cool um infographic what they find is sauna um infographic what they find is sauna um infographic what they find is sauna use can use can use can increase your heat shock proteins by up increase your heat shock proteins by up increase your heat shock proteins by up to 16 times the base level to 16 times the base level to 16 times the base level now remember heat shock proteins they now remember heat shock proteins they now remember heat shock proteins they keep the protein sending the right keep the protein sending the right keep the protein sending the right message they clean up the dna message they clean up the dna message they clean up the dna um they're really uh one of the most um they're really uh one of the most um they're really uh one of the most important parts of heat important parts of heat important parts of heat they increase protein synthesis so you they increase protein synthesis so you they increase protein synthesis so you get just get just get just better structures in your body but better structures in your body but better structures in your body but better cellular material better cellular material better cellular material um growth hormones sauna use can um growth hormones sauna use can um growth hormones sauna use can increase increase increase increase growth hormone levels by five increase growth hormone levels by five increase growth hormone levels by five times that's impressive right times that's impressive right times that's impressive right yeah yeah it is hey um had a question yeah yeah it is hey um had a question yeah yeah it is hey um had a question come in uh from diana i think it's a come in uh from diana i think it's a come in uh from diana i think it's a great one great one great one um and so she asked is going into an um and so she asked is going into an um and so she asked is going into an infrared sauna infrared sauna infrared sauna getting really hot and then get into a getting really hot and then get into a getting really hot and then get into a cold shower cold shower cold shower um do you only do it once um or do you
32:00um do you only do it once um or do you um do you only do it once um or do you get back into the get back into the get back into the sauna shower do cycles several times is sauna shower do cycles several times is sauna shower do cycles several times is once enough once enough once enough like what what's what's the ideal and like what what's what's the ideal and like what what's what's the ideal and where when does the benefit wear off where when does the benefit wear off where when does the benefit wear off because i i love doing the cycles that's because i i love doing the cycles that's because i i love doing the cycles that's like like right that's that's that's an awesome right that's that's that's an awesome right that's that's that's an awesome question diane and diane's up in montana question diane and diane's up in montana question diane and diane's up in montana so so um she could probably tolerate some cold um she could probably tolerate some cold um she could probably tolerate some cold i'd imagine i'd imagine i'd imagine um and so i like to you know if um and so i like to you know if um and so i like to you know if if you have the time i love it when i if you have the time i love it when i if you have the time i love it when i get to like that get to like that get to like that third or fourth cycle um suddenly like third or fourth cycle um suddenly like third or fourth cycle um suddenly like you just get euphoric you just get euphoric you just get euphoric and so um that's when it becomes and so um that's when it becomes and so um that's when it becomes addictive and that's when addictive and that's when addictive and that's when my family were like let's go back to the my family were like let's go back to the my family were like let's go back to the the spa or anywhere anytime kate and i the spa or anywhere anytime kate and i the spa or anywhere anytime kate and i are traveling for work are traveling for work are traveling for work everyone's going out to the bar we're everyone's going out to the bar we're everyone's going out to the bar we're like we're going to the korean spa we're like we're going to the korean spa we're like we're going to the korean spa we're like little nerds in there like little nerds in there like little nerds in there like you can't talk you just like let like you can't talk you just like let like you can't talk you just like let your body because we we're just addicted your body because we we're just addicted your body because we we're just addicted to that feeling so to that feeling so to that feeling so um so yeah i think that's uh diana i um so yeah i think that's uh diana i um so yeah i think that's uh diana i would just say
33:00would just say would just say three four times what do you how many three four times what do you how many three four times what do you how many cycles do you like kade cycles do you like kade cycles do you like kade it's like that three to four times it's like that three to four times it's like that three to four times that's when you really that's when you really that's when you really experience uh more euphoria it just experience uh more euphoria it just experience uh more euphoria it just it feels amazing and so that's that's it feels amazing and so that's that's it feels amazing and so that's that's that's kind of my sweet spot that i like that's kind of my sweet spot that i like that's kind of my sweet spot that i like it it i'm just curious that is there i'm just curious that is there i'm just curious that is there additional benefit additional benefit additional benefit to like to get to that point is that to like to get to that point is that to like to get to that point is that where like you're at your maximum where like you're at your maximum where like you're at your maximum benefit benefit benefit if you go further is there diminishing if you go further is there diminishing if you go further is there diminishing returns returns returns yeah that's a so what happens and uh yeah that's a so what happens and uh yeah that's a so what happens and uh this this is very common happens to to this this is very common happens to to this this is very common happens to to me all the time is me all the time is me all the time is if you over stimulate your body so if if you over stimulate your body so if if you over stimulate your body so if you have methylation issues so if you you have methylation issues so if you you have methylation issues so if you have have um the some of the the genetics um the some of the the genetics um the some of the the genetics are misfolded so you don't have the are misfolded so you don't have the are misfolded so you don't have the ability to ability to ability to get rid of toxins easy then remember get rid of toxins easy then remember get rid of toxins easy then remember this is like this is like this is like putting yourself through an exercise putting yourself through an exercise putting yourself through an exercise regime and so regime and so regime and so um you'll find that you don't sleep well um you'll find that you don't sleep well um you'll find that you don't sleep well that night and that's when you've that night and that's when you've that night and that's when you've overdone it because overdone it because overdone it because what the he shot proteins do is they
34:00what the he shot proteins do is they what the he shot proteins do is they increase your parasympathetic nervous increase your parasympathetic nervous increase your parasympathetic nervous response but if you keep pushing it response but if you keep pushing it response but if you keep pushing it because your body goes into the because your body goes into the because your body goes into the sympathetic kind of a it's a stress sympathetic kind of a it's a stress sympathetic kind of a it's a stress remember so you're putting your body remember so you're putting your body remember so you're putting your body under stress but if you keep doing the under stress but if you keep doing the under stress but if you keep doing the cycles too long cycles too long cycles too long then you overdo it you short circuit then you overdo it you short circuit then you overdo it you short circuit your nervous system and then the your nervous system and then the your nervous system and then the sympathetic nervous system is dominant sympathetic nervous system is dominant sympathetic nervous system is dominant you can't sleep that night so you can't sleep that night so you can't sleep that night so the biggest indication if you've the biggest indication if you've the biggest indication if you've overdone it is when you can't sleep overdone it is when you can't sleep overdone it is when you can't sleep or when you're just so tired you can't or when you're just so tired you can't or when you're just so tired you can't stay awake so stay awake so stay awake so those two if you happen to pass out i'd those two if you happen to pass out i'd those two if you happen to pass out i'd probably say you overdid it um probably say you overdid it um probably say you overdid it um yes definitely yeah i know i remember yes definitely yeah i know i remember yes definitely yeah i know i remember when i first got when i first got when i first got uh created the the cold black the uh created the the cold black the uh created the the cold black the cold freezer uh the plunge and cold freezer uh the plunge and cold freezer uh the plunge and the first night i got in that i didn't the first night i got in that i didn't the first night i got in that i didn't do do do any heat it was just all cold and i any heat it was just all cold and i any heat it was just all cold and i stayed in there i did like stayed in there i did like stayed in there i did like in and out um probably five or six in and out um probably five or six in and out um probably five or six times yeah and i slept i did not sleep
35:00times yeah and i slept i did not sleep times yeah and i slept i did not sleep good at all that night i was freezing good at all that night i was freezing good at all that night i was freezing cold cold like my body could not warm back up and like my body could not warm back up and like my body could not warm back up and that's where i think it's not like the that's where i think it's not like the that's where i think it's not like the the hot cold it's uh super therapeutic the hot cold it's uh super therapeutic the hot cold it's uh super therapeutic to me to me to me but but yeah i think that's an example but but yeah i think that's an example but but yeah i think that's an example where i where i where i i definitely overdid it it was it was i definitely overdid it it was it was i definitely overdid it it was it was not good sleep i was like uh not good sleep i was like uh not good sleep i was like uh i felt like i was like sleeping in the i felt like i was like sleeping in the i felt like i was like sleeping in the arctic i was camping with no blankets arctic i was camping with no blankets arctic i was camping with no blankets yeah well and if that happens again then yeah well and if that happens again then yeah well and if that happens again then you gotta run a warm bath and go jump in you gotta run a warm bath and go jump in you gotta run a warm bath and go jump in because it's a lot of work to get your because it's a lot of work to get your because it's a lot of work to get your your core temperature up and kade's your core temperature up and kade's your core temperature up and kade's freezer i mean he freezer i mean he freezer i mean he he's chiseling ice to get into that he's chiseling ice to get into that he's chiseling ice to get into that thing it's crazy right now it's hard to manage because right now it's hard to manage because the temperatures are dropping and the temperatures are dropping and the temperatures are dropping and so the bottom's got a big block of ice so the bottom's got a big block of ice so the bottom's got a big block of ice on it on it on it that thing's awesome all right so some that thing's awesome all right so some that thing's awesome all right so some other benefits other benefits other benefits um insulin sensitivity test a proven um insulin sensitivity test a proven um insulin sensitivity test a proven insulin insulin insulin re-sensiti resensitization after sauna
36:00re-sensiti resensitization after sauna re-sensiti resensitization after sauna so so that's a long fancy way of saying your that's a long fancy way of saying your that's a long fancy way of saying your body accepts body accepts body accepts sugar into the cell from insulin after sugar into the cell from insulin after sugar into the cell from insulin after you have sauna you use so you have sauna you use so you have sauna you use so you get better transportation of glucose you get better transportation of glucose you get better transportation of glucose better utilization of energy better utilization of energy better utilization of energy so that's that's really important so that's that's really important so that's that's really important because if you're pre-diabetic or if you because if you're pre-diabetic or if you because if you're pre-diabetic or if you have have if you get hangry get in the sauna if you get hangry get in the sauna if you get hangry get in the sauna saunas can increase endurance by 32 so saunas can increase endurance by 32 so saunas can increase endurance by 32 so some of the research that they've done some of the research that they've done some of the research that they've done they found that there's an they found that there's an they found that there's an increased blood plasma level and that increased blood plasma level and that increased blood plasma level and that increase allows your body to increase allows your body to increase allows your body to have greater levels of endurance which have greater levels of endurance which have greater levels of endurance which is a great is a great is a great reason why when you're doing pilates one reason why when you're doing pilates one reason why when you're doing pilates one of the things that can happen is of the things that can happen is of the things that can happen is you can push yourself just a little bit you can push yourself just a little bit you can push yourself just a little bit harder or even when you're doing yoga harder or even when you're doing yoga harder or even when you're doing yoga and you're in heat as long as it's not and you're in heat as long as it's not and you're in heat as long as it's not too extreme too extreme too extreme you have better endurance so very you have better endurance so very you have better endurance so very interesting interesting interesting the final thing they have here is their the final thing they have here is their the final thing they have here is their recovery aids so recovery aids so recovery aids so so what they found is it's shown to slow so what they found is it's shown to slow so what they found is it's shown to slow muscle atrophy during disuse by up to 32
37:00muscle atrophy during disuse by up to 32 muscle atrophy during disuse by up to 32 so if you're someone who's in a so if you're someone who's in a so if you're someone who's in a rehabilitation stage rehabilitation stage rehabilitation stage you know like maybe we just uh did some you know like maybe we just uh did some you know like maybe we just uh did some stem cell treatments for you and stem cell treatments for you and stem cell treatments for you and and you're like man i gotta let my and you're like man i gotta let my and you're like man i gotta let my shoulder rest um in my knees shoulder rest um in my knees shoulder rest um in my knees well getting in the sauna actually will well getting in the sauna actually will well getting in the sauna actually will keep your muscles from decaying so keep your muscles from decaying so keep your muscles from decaying so that atrophy is when you don't work out that atrophy is when you don't work out that atrophy is when you don't work out and then your muscles just and then your muscles just and then your muscles just all that work you've done you know they all that work you've done you know they all that work you've done you know they go away go away go away well just staying in the sauna will keep well just staying in the sauna will keep well just staying in the sauna will keep your muscles nice and nice and fit your muscles nice and nice and fit your muscles nice and nice and fit so even when you can't work out so even when you can't work out so even when you can't work out that that's awesome so yeah it's like a that that's awesome so yeah it's like a that that's awesome so yeah it's like a little mini exercise little mini exercise little mini exercise yes yeah so there's a couple of uh yes yeah so there's a couple of uh yes yeah so there's a couple of uh really cool peptides really cool peptides really cool peptides that you can couple with this so if you that you can couple with this so if you that you can couple with this so if you think about it you know we talked about think about it you know we talked about think about it you know we talked about the the you know increasing growth hormone so if you know increasing growth hormone so if you know increasing growth hormone so if you're using igf-1 you're using igf-1 you're using igf-1 what you get in the sauna is with the what you get in the sauna is with the what you get in the sauna is with the igf-1 when you're doing the peptides igf-1 when you're doing the peptides igf-1 when you're doing the peptides you know you're having this like a three
38:00you know you're having this like a three you know you're having this like a three times greater spike times greater spike times greater spike with just igf-1 if you add the with just igf-1 if you add the with just igf-1 if you add the ipomerellin the cjc1295 ipomerellin the cjc1295 ipomerellin the cjc1295 this is where you have at least a seven this is where you have at least a seven this is where you have at least a seven times greater uh times greater uh times greater uh pulsation of growth hormone and that pulsation of growth hormone and that pulsation of growth hormone and that means the somatostatin is removed for means the somatostatin is removed for means the somatostatin is removed for longer longer longer from your pituitary so your body goes from your pituitary so your body goes from your pituitary so your body goes into this massive growth cycle into this massive growth cycle into this massive growth cycle which is really good and then it turns which is really good and then it turns which is really good and then it turns off this is not growth hormone where off this is not growth hormone where off this is not growth hormone where there's no negative feedback so it does there's no negative feedback so it does there's no negative feedback so it does turn off turn off turn off so that you mitigate your risks of so that you mitigate your risks of so that you mitigate your risks of developing cancer and other things like developing cancer and other things like developing cancer and other things like that but that but that but the beautiful thing is if you add some the beautiful thing is if you add some the beautiful thing is if you add some igf-1 in igf-1 in igf-1 in with your heat heat exposure you're with your heat heat exposure you're with your heat heat exposure you're going to have going to have going to have even better benefits so don't do it at even better benefits so don't do it at even better benefits so don't do it at the same time so you're if you're using the same time so you're if you're using the same time so you're if you're using if you're doing heat exposure like if you're doing heat exposure like if you're doing heat exposure like saunas let's say you're going to do the saunas let's say you're going to do the saunas let's say you're going to do the sauna in the morning sauna in the morning sauna in the morning then i would say do your igf-1 at night then i would say do your igf-1 at night then i would say do your igf-1 at night before bed and it's a before bed and it's a before bed and it's a really cool way the other peptide you really cool way the other peptide you really cool way the other peptide you can use is can use is can use is because the mitochondria get really because the mitochondria get really because the mitochondria get really active active active when there's heat you know the
39:00when there's heat you know the when there's heat you know the mitochondria is like the powerhouse of mitochondria is like the powerhouse of mitochondria is like the powerhouse of the cell it's the engine it heats up the the cell it's the engine it heats up the the cell it's the engine it heats up the engine of the cell engine of the cell engine of the cell and then it's the mitochondria that that and then it's the mitochondria that that and then it's the mitochondria that that triggers some of the release of these triggers some of the release of these triggers some of the release of these heat shock proteins heat shock proteins well one of the things you can do are well one of the things you can do are well one of the things you can do are the mitochondrial the mitochondrial the mitochondrial peptides like mot c or five amino 1 mq peptides like mot c or five amino 1 mq peptides like mot c or five amino 1 mq or ss31 and these are all or ss31 and these are all or ss31 and these are all exercise mimics but they also couple exercise mimics but they also couple exercise mimics but they also couple really nicely with the sauna or if you really nicely with the sauna or if you really nicely with the sauna or if you don't have a sauna then don't have a sauna then don't have a sauna then using some of these peptides there's using some of these peptides there's using some of these peptides there's very similar benefits and very similar benefits and very similar benefits and and kate you've used mozzie you've done and kate you've used mozzie you've done and kate you've used mozzie you've done at least a couple cycles of it at least a couple cycles of it at least a couple cycles of it oh yeah and and uh what's your oh yeah and and uh what's your oh yeah and and uh what's your experience using the mott c experience using the mott c experience using the mott c it's one of one of my favorites yeah it's one of one of my favorites yeah it's one of one of my favorites yeah biggest thing i've i've noticed biggest thing i've i've noticed biggest thing i've i've noticed is uh just energy levels are super is uh just energy levels are super is uh just energy levels are super consistent consistent consistent um even with with less sleep like i um even with with less sleep like i um even with with less sleep like i i can go six seven hours i can go six seven hours i can go six seven hours of sleep and really feel awesome of sleep and really feel awesome of sleep and really feel awesome that's not my recommendation but um
40:00that's not my recommendation but um that's not my recommendation but um sometimes it just happens with young sometimes it just happens with young sometimes it just happens with young kids and so my kids and so my kids and so my my sleep does not disrupt my energy my sleep does not disrupt my energy my sleep does not disrupt my energy kate we really you can't use your kids kate we really you can't use your kids kate we really you can't use your kids as as an excuse for everything as as an excuse for everything as as an excuse for everything including that damn sweater you got got including that damn sweater you got got including that damn sweater you got got on that's on that's on that's they made me wear it they made me wear it they made me wear it [Laughter] [Laughter] no mozzie is i wish i had that when my no mozzie is i wish i had that when my no mozzie is i wish i had that when my kids were young kids were young kids were young i mean that it is it's just like it just i mean that it is it's just like it just i mean that it is it's just like it just it's almost like it it's almost like it it's almost like it wipes things clean like you just feel wipes things clean like you just feel wipes things clean like you just feel like really like really like really like clean energy it's like when you put like clean energy it's like when you put like clean energy it's like when you put good gasoline you know kid and i used to good gasoline you know kid and i used to good gasoline you know kid and i used to race motorcycles race motorcycles race motorcycles and when you do like that octane booster and when you do like that octane booster and when you do like that octane booster and the motorcycle man where's your and the motorcycle man where's your and the motorcycle man where's your jet fuel in there yeah it's just that's jet fuel in there yeah it's just that's jet fuel in there yeah it's just that's what mossy does so what mossy does so what mossy does so so yeah there's some great ways you can so yeah there's some great ways you can so yeah there's some great ways you can use your these peptides to help use your these peptides to help use your these peptides to help actually increase what you're trying to actually increase what you're trying to actually increase what you're trying to accomplish accomplish accomplish by using the sauna as well so you know by using the sauna as well so you know by using the sauna as well so you know as always we're looking for these little as always we're looking for these little as always we're looking for these little hacks these bypasses that hacks these bypasses that hacks these bypasses that that can really help improve health and
41:00that can really help improve health and that can really help improve health and this is a great one the other thing that this is a great one the other thing that this is a great one the other thing that happens is you get longevity benefits happens is you get longevity benefits happens is you get longevity benefits so you know i talked about that finished so you know i talked about that finished so you know i talked about that finished study study study and in the finished study what they and in the finished study what they and in the finished study what they found is that you know people who use found is that you know people who use found is that you know people who use saunas they saunas they saunas they live longer and one of the reasons why live longer and one of the reasons why live longer and one of the reasons why is because it activates the mtor is because it activates the mtor is because it activates the mtor pathway and then the other thing is it pathway and then the other thing is it pathway and then the other thing is it inhibits the fox inhibits the fox inhibits the fox xo activation which inhibits muscle xo activation which inhibits muscle xo activation which inhibits muscle degradation degradation degradation so um so very impressive things some of so um so very impressive things some of so um so very impressive things some of the other things they found is the other things they found is the other things they found is heat bene heat exposure heat bene heat exposure heat bene heat exposure it actually increases the lifespan of it actually increases the lifespan of it actually increases the lifespan of flies and worms up to 15 flies and worms up to 15 flies and worms up to 15 um wow so if you have um wow so if you have um wow so if you have worms as pets then you can even bring worms as pets then you can even bring worms as pets then you can even bring these worms into the sauna with you these worms into the sauna with you these worms into the sauna with you and the flies that that seems like a and the flies that that seems like a and the flies that that seems like a great study great study great study especially for those worm and fly lovers especially for those worm and fly lovers especially for those worm and fly lovers out there out there out there like now we know how to expand their like now we know how to expand their like now we know how to expand their life life life i think it's beautiful i think we're all i think it's beautiful i think we're all i think it's beautiful i think we're all let's uh let's all bring our pet worms
42:00let's uh let's all bring our pet worms let's uh let's all bring our pet worms um um um so don't let the robin get the worm when so don't let the robin get the worm when so don't let the robin get the worm when spring comes you get the worms and bring spring comes you get the worms and bring spring comes you get the worms and bring it in i want to see if this is true it in i want to see if this is true it in i want to see if this is true or maybe it just ex you know the worms or maybe it just ex you know the worms or maybe it just ex you know the worms can be around longer for the robin can be around longer for the robin can be around longer for the robin there's a theory too you can feed the there's a theory too you can feed the there's a theory too you can feed the birds there you go i mean we're just birds there you go i mean we're just birds there you go i mean we're just we're solving a lot of environmental we're solving a lot of environmental we're solving a lot of environmental problems by bringing together problems by bringing together problems by bringing together because there's a little bit of extra because there's a little bit of extra because there's a little bit of extra heat exposure to everyone heat exposure to everyone heat exposure to everyone imagine we had 15 more worms what that imagine we had 15 more worms what that imagine we had 15 more worms what that would do to the soil because i mean would do to the soil because i mean would do to the soil because i mean they're replacing the bacteria in the they're replacing the bacteria in the they're replacing the bacteria in the soil and with all the glyphosate soil and with all the glyphosate soil and with all the glyphosate holy cow i think i think monsantos is holy cow i think i think monsantos is holy cow i think i think monsantos is going to have going to have a solution to their big l problem that a solution to their big l problem that a solution to their big l problem that they created years ago they created years ago they created years ago by spraying all of our soils with their by spraying all of our soils with their by spraying all of our soils with their lovely roundup so lovely roundup so lovely roundup so here we go so all right here we go so all right here we go so all right um what what you'll also find is that it um what what you'll also find is that it um what what you'll also find is that it protects your dna protects your dna protects your dna it inhibits the telomere shortening so it inhibits the telomere shortening so it inhibits the telomere shortening so another peptide you can throw in here another peptide you can throw in here another peptide you can throw in here for those of you taking notes for those of you taking notes for those of you taking notes i know a lot of you doctors who are on
43:00i know a lot of you doctors who are on i know a lot of you doctors who are on this you love your peptides so this you love your peptides so this you love your peptides so one of the peptides you can throw in one of the peptides you can throw in one of the peptides you can throw in here is epitalon here is epitalon here is epitalon and i've been doing my 80 day epitalon and i've been doing my 80 day epitalon and i've been doing my 80 day epitalon cycle so epitalon is cycle so epitalon is cycle so epitalon is you know what you find is if you just do you know what you find is if you just do you know what you find is if you just do two cycles of of two cycles of of two cycles of of epitalon um these 80 day cycles epitalon um these 80 day cycles epitalon um these 80 day cycles and ideally you want to do that one one and ideally you want to do that one one and ideally you want to do that one one cycle a year but if you at least do cycle a year but if you at least do cycle a year but if you at least do two cycles of this um in your life two cycles of this um in your life two cycles of this um in your life what they found is it will increase your what they found is it will increase your what they found is it will increase your lifespan by seven years because lifespan by seven years because lifespan by seven years because what epitalon is is it's a telomerase so what epitalon is is it's a telomerase so what epitalon is is it's a telomerase so it works right on your pineal gland so it works right on your pineal gland so it works right on your pineal gland so it it resets your circadian rhythms it gets resets your circadian rhythms it gets resets your circadian rhythms it gets you sleeping better you sleeping better you sleeping better but then what you get on the backside of but then what you get on the backside of but then what you get on the backside of that is is when you have increased that is is when you have increased that is is when you have increased telomeres telomeres telomeres that's like tying your shoes tight so in that's like tying your shoes tight so in that's like tying your shoes tight so in in your dna you want your dna to be in your dna you want your dna to be in your dna you want your dna to be silent so that you don't manifest and silent so that you don't manifest and silent so that you don't manifest and express diseases express diseases express diseases and so if you have the nice if you have and so if you have the nice if you have and so if you have the nice if you have the telomeres then it helps your dna the telomeres then it helps your dna the telomeres then it helps your dna so that your dna doesn't start to so that your dna doesn't start to so that your dna doesn't start to unravel unravel unravel and so that's the benefit of having this and so that's the benefit of having this and so that's the benefit of having this telomerase so
44:00telomerase so telomerase so interesting yeah so i just got my interesting yeah so i just got my interesting yeah so i just got my epitalon epitalon epitalon um best time to take it at night um best time to take it at night um best time to take it at night after 90 days or 90 minutes post after 90 days or 90 minutes post after 90 days or 90 minutes post food so you want to take it pretty much food so you want to take it pretty much food so you want to take it pretty much fasting is that fasting is that fasting is that not epitalin it does that's more the not epitalin it does that's more the not epitalin it does that's more the growth hormones to kratogs and the growth hormones to kratogs and the growth hormones to kratogs and the growth hormone really that's what i growth hormone really that's what i growth hormone really that's what i thought it just on the on the thought it just on the on the thought it just on the on the label it said something about take it label it said something about take it label it said something about take it night 90 minutes after night 90 minutes after night 90 minutes after food so it i don't have to be that would food so it i don't have to be that would food so it i don't have to be that would be uh whoever ordered it it just be uh whoever ordered it it just be uh whoever ordered it it just populated it on the populated it on the populated it on the got it all right so but that's what i got it all right so but that's what i got it all right so but that's what i thought it does it's it's not thought it does it's it's not thought it does it's it's not um it's it's not necessary unless i'm um it's it's not necessary unless i'm um it's it's not necessary unless i'm mistaken and mistaken and mistaken and but i've never seen that anywhere but um but i've never seen that anywhere but um but i've never seen that anywhere but um but yeah all you need is just point one but yeah all you need is just point one but yeah all you need is just point one zero zero zero you do 80 80 days straight um you do 80 80 days straight um you do 80 80 days straight um and and you're gonna be uh living a long and and you're gonna be uh living a long and and you're gonna be uh living a long long time so long time so long time so watch out everybody watch out okay if watch out everybody watch out okay if watch out everybody watch out okay if you can't you can't if he can't squat
45:00you can't you can't if he can't squat you can't you can't if he can't squat 400 pounds now we'll give him another 50 400 pounds now we'll give him another 50 400 pounds now we'll give him another 50 years to work on it years to work on it years to work on it so there we go all right so these are so there we go all right so these are so there we go all right so these are some of the things from rhonda patrick some of the things from rhonda patrick some of the things from rhonda patrick so so what she found is is in the studies of what she found is is in the studies of what she found is is in the studies of 2315 2315 2315 finnish men between the ages of 42 and finnish men between the ages of 42 and finnish men between the ages of 42 and 60 60 60 they found that the association between they found that the association between they found that the association between sauna use and certain types of mortality sauna use and certain types of mortality sauna use and certain types of mortality they found that deaths from they found that deaths from they found that deaths from cardiovascular disease was 50 percent cardiovascular disease was 50 percent cardiovascular disease was 50 percent less likely less likely less likely by the 20-year follow-up in men that use by the 20-year follow-up in men that use by the 20-year follow-up in men that use the sauna 4-7 times per week the sauna 4-7 times per week the sauna 4-7 times per week compared to those only using it once a compared to those only using it once a compared to those only using it once a week week week fifty percent you know the number one fifty percent you know the number one fifty percent you know the number one killer in in america is still killer in in america is still killer in in america is still cardiovascular disease so cardiovascular disease so cardiovascular disease so think about how much uh asana you can think about how much uh asana you can think about how much uh asana you can buy a sauna for maybe buy a sauna for maybe buy a sauna for maybe three thousand dollars two three three thousand dollars two three three thousand dollars two three thousand dollars depending on where you thousand dollars depending on where you thousand dollars depending on where you get it get it get it uh get a really good one and you can i uh get a really good one and you can i uh get a really good one and you can i mean a mean a mean a heart attack that's that's a 150 000 heart attack that's that's a 150 000 heart attack that's that's a 150 000 surgery just to crack open your heart i
46:00surgery just to crack open your heart i surgery just to crack open your heart i mean if your insurance picks up 80 mean if your insurance picks up 80 mean if your insurance picks up 80 what's that yeah it's crazy isn't it what's that yeah it's crazy isn't it what's that yeah it's crazy isn't it yeah we should be buying everyone as yeah we should be buying everyone as yeah we should be buying everyone as sauna and being like hey you're going to sauna and being like hey you're going to sauna and being like hey you're going to pay out of pocket for your pay out of pocket for your pay out of pocket for your your heart surgery or cardiovascular your heart surgery or cardiovascular your heart surgery or cardiovascular surgery because you didn't use your surgery because you didn't use your surgery because you didn't use your sauna we have we have data right here sauna we have we have data right here sauna we have we have data right here because the sauna because the sauna because the sauna you know it gives us a notification you know it gives us a notification you know it gives us a notification every time you use it i think that'd be every time you use it i think that'd be every time you use it i think that'd be a really cool if you i mean obviously a really cool if you i mean obviously a really cool if you i mean obviously give a person a choice give a person a choice give a person a choice yeah we have some freedom of choice but yeah we have some freedom of choice but yeah we have some freedom of choice but um yeah we can do some some socialized um yeah we can do some some socialized um yeah we can do some some socialized medicine medicine medicine could be everybody has a sauna yeah well could be everybody has a sauna yeah well could be everybody has a sauna yeah well i was just saying with i was just saying with i was just saying with if i was an insurance broker i would say if i was an insurance broker i would say if i was an insurance broker i would say look kate i will cover you i'll be your look kate i will cover you i'll be your look kate i will cover you i'll be your in in in i'll be your insurance i'll carry your i'll be your insurance i'll carry your i'll be your insurance i'll carry your case but i need some accountability that case but i need some accountability that case but i need some accountability that you're using this sauna and i'm going to you're using this sauna and i'm going to you're using this sauna and i'm going to buy this for you up front buy this for you up front buy this for you up front and brilliant yeah so that's i wouldn't and brilliant yeah so that's i wouldn't and brilliant yeah so that's i wouldn't have have you know i getting involved would just you know i getting involved would just you know i getting involved would just burn the whole thing down burn the whole thing down burn the whole thing down i'm sorry if you work for the government
47:00i'm sorry if you work for the government i'm sorry if you work for the government that's just um just a little side note that's just um just a little side note that's just um just a little side note we won't get into that but we won't get into that but we won't get into that but but no i think we could i think you but no i think we could i think you but no i think we could i think you could have an arrangement with somebody could have an arrangement with somebody could have an arrangement with somebody and it would be really cool and it would be really cool and it would be really cool um so yeah pretty amazing so the the um so yeah pretty amazing so the the um so yeah pretty amazing so the the other thing they other thing they other thing they pitch that to insurance companies that's pitch that to insurance companies that's pitch that to insurance companies that's how they can save on their how they can save on their how they can save on their their insurance costs yeah i'm sure to their insurance costs yeah i'm sure to their insurance costs yeah i'm sure to be an easy sell they'd be really be an easy sell they'd be really be an easy sell they'd be really open-minded open-minded open-minded yes especially yes yes especially yes yes especially yes how open-minded are you to the fact that how open-minded are you to the fact that how open-minded are you to the fact that saunas could actually reduce the amount saunas could actually reduce the amount saunas could actually reduce the amount of heart disease based on the finished of heart disease based on the finished of heart disease based on the finished study huh all right so yeah so we got a little all right so yeah so we got a little sarcasm and cynicism today everybody sarcasm and cynicism today everybody sarcasm and cynicism today everybody folks folks folks yeah yeah i think we're all fans of the yeah yeah i think we're all fans of the yeah yeah i think we're all fans of the government but government but government but um all right so 40 reduction in um all right so 40 reduction in um all right so 40 reduction in mortality from all causes mortality from all causes mortality from all causes this is huge here's some other things this is huge here's some other things this is huge here's some other things most saunas you know they're averaging most saunas you know they're averaging most saunas you know they're averaging around 79 to 174 degrees fahrenheit around 79 to 174 degrees fahrenheit around 79 to 174 degrees fahrenheit you know like with the russian bond this you know like with the russian bond this you know like with the russian bond this is a finished study i'd like to see the
48:00is a finished study i'd like to see the is a finished study i'd like to see the russian study russian study russian study it's like look there's still russians it's like look there's still russians it's like look there's still russians who are like 150 who haven't died and who are like 150 who haven't died and who are like 150 who haven't died and they just get in 220 degree weather they just get in 220 degree weather they just get in 220 degree weather 220 degrees brick their brick saunas 220 degrees brick their brick saunas 220 degrees brick their brick saunas is what the russians use and they're is what the russians use and they're is what the russians use and they're wild wild wild you also want to add a little humidity you also want to add a little humidity you also want to add a little humidity that's what the finish do so that's what the finish do so that's what the finish do so some water on rocks and then the finish some water on rocks and then the finish some water on rocks and then the finish will go jump in the snow and into ice will go jump in the snow and into ice will go jump in the snow and into ice water too water too water too so so uh you know this is very so so uh you know this is very so so uh you know this is very interesting interesting these durations lasted up to and these durations lasted up to and these durations lasted up to and sometimes exceeded 20 minutes but sometimes exceeded 20 minutes but sometimes exceeded 20 minutes but usually not more than 20. usually not more than 20. usually not more than 20. um so yeah pretty darn interesting i had um so yeah pretty darn interesting i had um so yeah pretty darn interesting i had a question come in from tracy uh what a question come in from tracy uh what a question come in from tracy uh what type type type of son is better regular um so kind of of son is better regular um so kind of of son is better regular um so kind of the the the the the the traditional or infrared yeah so traditional or infrared yeah so traditional or infrared yeah so so um that's a really good question so um that's a really good question so um that's a really good question tracy and i appreciate it tracy and i appreciate it tracy and i appreciate it um man i i know um uh um man i i know um uh um man i i know um uh there's the clear light sauna if some of there's the clear light sauna if some of there's the clear light sauna if some of you have done the research on this but you have done the research on this but you have done the research on this but you want to have a sauna that has very you want to have a sauna that has very you want to have a sauna that has very low emf so a lot of saunas have high
49:00low emf so a lot of saunas have high low emf so a lot of saunas have high levels of electromagnetic levels of electromagnetic levels of electromagnetic frequency and so you get all this frequency and so you get all this frequency and so you get all this electrical discharge and electrical discharge and electrical discharge and and so i don't recommend those and then and so i don't recommend those and then and so i don't recommend those and then you have the near infrared and the far you have the near infrared and the far you have the near infrared and the far infrared and so there's different light infrared and so there's different light infrared and so there's different light spectrums that you can use and you can spectrums that you can use and you can spectrums that you can use and you can even have those saunas that you can even have those saunas that you can even have those saunas that you can you can put on the the color uh you can put on the the color uh you can put on the the color uh you know which the photons that are you know which the photons that are you know which the photons that are released actually have an energetic released actually have an energetic released actually have an energetic change in your body as well so there's change in your body as well so there's change in your body as well so there's a lot of different ways you can you can a lot of different ways you can you can a lot of different ways you can you can go about it go about it go about it but i would you know for if you're but i would you know for if you're but i would you know for if you're following the finished study you want to following the finished study you want to following the finished study you want to get the old types of saunas where you get the old types of saunas where you get the old types of saunas where you can actually put some water in it can actually put some water in it can actually put some water in it if you're doing more of the light if you're doing more of the light if you're doing more of the light therapy in the sauna you're not going to therapy in the sauna you're not going to therapy in the sauna you're not going to have have humidity there so you want to try and humidity there so you want to try and humidity there so you want to try and run some kind of humidifier if possible run some kind of humidifier if possible run some kind of humidifier if possible cool cool awesome so cool cool awesome so cool cool awesome so what you'll find is when you're in the what you'll find is when you're in the what you'll find is when you're in the sauna you can have an increase of your sauna you can have an increase of your sauna you can have an increase of your heart rate of up to 150 beats per minute heart rate of up to 150 beats per minute heart rate of up to 150 beats per minute so you know once again check in with so you know once again check in with so you know once again check in with your heart rate make sure things are your heart rate make sure things are your heart rate make sure things are staying stable if it increases that's
50:00staying stable if it increases that's staying stable if it increases that's normal normal normal you'll have improvements in blood you'll have improvements in blood you'll have improvements in blood pressure endothelial function and pressure endothelial function and pressure endothelial function and ventricular function so ventricular function so ventricular function so everything in your heart just starts everything in your heart just starts everything in your heart just starts working better with some heat exposure working better with some heat exposure working better with some heat exposure and so once again the reason why we need and so once again the reason why we need and so once again the reason why we need it is because our dna are constantly it is because our dna are constantly it is because our dna are constantly mutating mutating mutating they go through the variations of life they go through the variations of life they go through the variations of life and so just by putting a little bit of and so just by putting a little bit of and so just by putting a little bit of heat heat heat heat heat heat shock protein activation what you'll shock protein activation what you'll shock protein activation what you'll find is you'll have this find is you'll have this find is you'll have this these reactivation reactive oxygen these reactivation reactive oxygen these reactivation reactive oxygen species species species um you'll find that the the nitric oxide um you'll find that the the nitric oxide um you'll find that the the nitric oxide release release release starts reducing the damage to the dna starts reducing the damage to the dna starts reducing the damage to the dna and the membranes to and the membranes to and the membranes to your your lipids um so heat shock your your lipids um so heat shock your your lipids um so heat shock proteins are just proteins are just proteins are just just really darn cool so just really darn cool so just really darn cool so kade what do you think about you know kade what do you think about you know kade what do you think about you know heat shock proteins you've worked out heat shock proteins you've worked out heat shock proteins you've worked out you live in st you live in st you live in st george so you get a lot of heat exposure george so you get a lot of heat exposure george so you get a lot of heat exposure down there down there down there in the summer yeah in the summer yeah in the summer yeah and one thing i find interesting is is
51:00and one thing i find interesting is is and one thing i find interesting is is when i go down there when i go down there when i go down there in the summer nobody's outside at past in the summer nobody's outside at past in the summer nobody's outside at past like eight in the morning like eight in the morning like eight in the morning right it's like you guys go through some right it's like you guys go through some right it's like you guys go through some hibernation for a couple of months and hibernation for a couple of months and hibernation for a couple of months and that's one of the that's one of the that's one of the i mean you got the nice winter but you i mean you got the nice winter but you i mean you got the nice winter but you have like a two-month hibernation cycle have like a two-month hibernation cycle have like a two-month hibernation cycle yeah or or you got to be by water yeah or or you got to be by water yeah or or you got to be by water yeah so kid's got a boat and he goes out yeah so kid's got a boat and he goes out yeah so kid's got a boat and he goes out in the water and that's in the water and that's in the water and that's that's one of the ways you manage it but that's one of the ways you manage it but that's one of the ways you manage it but do you ever purposefully go out in the do you ever purposefully go out in the do you ever purposefully go out in the middle of the sun like heat of the day middle of the sun like heat of the day middle of the sun like heat of the day and just and just and just you know do it do it 20 minute workout you know do it do it 20 minute workout you know do it do it 20 minute workout out there in out there in out there in in the sun you know i um in the sun you know i um in the sun you know i um i've ran in the sun but never done like i've ran in the sun but never done like i've ran in the sun but never done like a really hard workout outside a really hard workout outside a really hard workout outside no yeah it might be something no yeah it might be something no yeah it might be something interesting i mean just like even a 10 interesting i mean just like even a 10 interesting i mean just like even a 10 workout some cool gains yeah just with workout some cool gains yeah just with workout some cool gains yeah just with the kettlebell that the kettlebell that the kettlebell that that could be a real uh maximizer for that could be a real uh maximizer for that could be a real uh maximizer for you the other thing you the other thing you the other thing is just adding in uh cold you can work is just adding in uh cold you can work is just adding in uh cold you can work out
52:00out out in cold weather and i have the benefits in cold weather and i have the benefits in cold weather and i have the benefits of doing that and there's of doing that and there's of doing that and there's there's some there's some benefits there there's some there's some benefits there there's some there's some benefits there so hopefully today you know if we go so hopefully today you know if we go so hopefully today you know if we go back to what we've learned back to what we've learned back to what we've learned um there's a lot of benefits that you um there's a lot of benefits that you um there's a lot of benefits that you can come can come can come that come from just a little bit of heat that come from just a little bit of heat that come from just a little bit of heat exposure exposure and these benefits go from longevity you and these benefits go from longevity you and these benefits go from longevity you activate that activate that activate that fox o3 gene and and this is fox o3 gene and and this is fox o3 gene and and this is this is a phenomenal thing you activate this is a phenomenal thing you activate this is a phenomenal thing you activate heat shock proteins heat shock proteins and then you know some of the things you and then you know some of the things you and then you know some of the things you can start using is you know add more can start using is you know add more can start using is you know add more circumin that's a way of circumin that's a way of circumin that's a way of activating heat you can eat spicy foods activating heat you can eat spicy foods activating heat you can eat spicy foods um that is a way of heating up the body um that is a way of heating up the body um that is a way of heating up the body so there's just so there's just so there's just there's just a lot of cool things you there's just a lot of cool things you there's just a lot of cool things you can do but hopefully you guys enjoyed can do but hopefully you guys enjoyed can do but hopefully you guys enjoyed this today and it gave you some insights this today and it gave you some insights this today and it gave you some insights that that that we're not just cold-hearted people we we're not just cold-hearted people we we're not just cold-hearted people we actually do appreciate actually do appreciate actually do appreciate heat too yeah we've been talking a lot heat too yeah we've been talking a lot heat too yeah we've been talking a lot about cold exposure lately so it's good about cold exposure lately so it's good about cold exposure lately so it's good to get some to get some to get some some heat in there yes yes and one of
53:00some heat in there yes yes and one of some heat in there yes yes and one of the big announcements that we've got the big announcements that we've got the big announcements that we've got today today today is we are going to be launching our is we are going to be launching our is we are going to be launching our thyroid health summit open enrollment thyroid health summit open enrollment thyroid health summit open enrollment starts starts starts in january so january 3rd be looking at in january so january 3rd be looking at in january so january 3rd be looking at your inbox so your inbox so your inbox so we're going to kick it off february 1st we're going to kick it off february 1st we're going to kick it off february 1st but we're going to have a whole but we're going to have a whole but we're going to have a whole brand new thyroid health summit and i brand new thyroid health summit and i brand new thyroid health summit and i want you guys involved in that want you guys involved in that want you guys involved in that and you know what we can take is we've and you know what we can take is we've and you know what we can take is we've got got got spots for about 50 people and so would spots for about 50 people and so would spots for about 50 people and so would love to have you in there 100 day fat love to have you in there 100 day fat love to have you in there 100 day fat burning challenge has been burning challenge has been burning challenge has been an incredible success and so for those an incredible success and so for those an incredible success and so for those of you who are interested of you who are interested of you who are interested let cater i know or reach out to anne let cater i know or reach out to anne let cater i know or reach out to anne she's visiting family today she's visiting family today she's visiting family today but we will certainly be getting that but we will certainly be getting that but we will certainly be getting that kicked off very soon kicked off very soon kicked off very soon so looking forward to the new year we've so looking forward to the new year we've so looking forward to the new year we've got some exciting things in store for got some exciting things in store for got some exciting things in store for you so you so you so kade thanks have an awesome merry kade thanks have an awesome merry kade thanks have an awesome merry christmas yeah merry christmas everybody christmas yeah merry christmas everybody christmas yeah merry christmas everybody okay have a great one we'll see you next okay have a great one we'll see you next okay have a great one we'll see you next week same time same place