hi I'm Dr Bobby deoy and welcome to live hi I'm Dr Bobby deoy and welcome to live hi I'm Dr Bobby deoy and welcome to live long and well a podcast we will talk long and well a podcast we will talk long and well a podcast we will talk about what you can do to live as long as about what you can do to live as long as about what you can do to live as long as possible and with as much energy and possible and with as much energy and possible and with as much energy and vigor that you wish together we will vigor that you wish together we will vigor that you wish together we will explore what practical and evidence explore what practical and evidence explore what practical and evidence supported steps you can take come join supported steps you can take come join supported steps you can take come join me on this very important journey and I me on this very important journey and I me on this very important journey and I hope that you feel empowered along the hope that you feel empowered along the hope that you feel empowered along the way I'm a physician Iron Man triathlete way I'm a physician Iron Man triathlete way I'm a physician Iron Man triathlete
exposure to heat and exposure to cold exposure to heat and exposure to cold and these include things like and these include things like and these include things like Improvement in your mood less likelihood Improvement in your mood less likelihood Improvement in your mood less likelihood of a heart attack and living longer so of a heart attack and living longer so of a heart attack and living longer so really important benefits now doing this really important benefits now doing this really important benefits now doing this may only take 15 or 20 minutes in a may only take 15 or 20 minutes in a may only take 15 or 20 minutes in a sauna or 3 to 5 minutes in a cold sauna or 3 to 5 minutes in a cold sauna or 3 to 5 minutes in a cold environment a few times a week and you environment a few times a week and you environment a few times a week and you don't need fancy equipment or expensive don't need fancy equipment or expensive don't need fancy equipment or expensive stuff certainly not for the cold cold stuff certainly not for the cold cold stuff certainly not for the cold cold shower will work or a few bags of ice
thing now sweat back are in many other thing now sweat back are in many other cultures like ancient Rome and Greece cultures like ancient Rome and Greece cultures like ancient Rome and Greece and Native Americans so heat has been and Native Americans so heat has been and Native Americans so heat has been around for a long time as a way of around for a long time as a way of around for a long time as a way of affecting how we feel cold perhaps goes affecting how we feel cold perhaps goes affecting how we feel cold perhaps goes back even longer maybe 3500 BC on back even longer maybe 3500 BC on back even longer maybe 3500 BC on Papyrus documents now the ancient Greeks Papyrus documents now the ancient Greeks Papyrus documents now the ancient Greeks used it for relaxation and socialization used it for relaxation and socialization used it for relaxation and socialization and probably not much different than the and probably not much different than the and probably not much different than the hot baths that they might have done hot baths that they might have done hot baths that they might have done there but cold has a medicinal history
about 100 about 100 140° it's new and certainly they from a 140° it's new and certainly they from a 140° it's new and certainly they from a marketing standpoint will say it's marketing standpoint will say it's marketing standpoint will say it's better than the conventional ones but better than the conventional ones but better than the conventional ones but I'm not necessarily convinced that I'm not necessarily convinced that I'm not necessarily convinced that there's studies to show that's the case there's studies to show that's the case there's studies to show that's the case so either one is wonderful cold exposure so either one is wonderful cold exposure so either one is wonderful cold exposure is pretty straightforward you either is pretty straightforward you either is pretty straightforward you either have a high ice bath or maybe a cold have a high ice bath or maybe a cold have a high ice bath or maybe a cold plunged tank or even just taking a cold plunged tank or even just taking a cold plunged tank or even just taking a cold shower especially in the winter and
60-year-old uh frame 60-year-old uh frame and none had hypertension at Baseline and none had hypertension at Baseline and none had hypertension at Baseline and so they followed these people up for and so they followed these people up for and so they followed these people up for 25 years and what they found was for 25 years and what they found was for 25 years and what they found was for people who were using saunas four to people who were using saunas four to people who were using saunas four to seven times a week which is quite often seven times a week which is quite often seven times a week which is quite often they had a 50% lower likelihood of they had a 50% lower likelihood of they had a 50% lower likelihood of developing high blood pressure so a developing high blood pressure so a developing high blood pressure so a profound impact on one of the most profound impact on one of the most profound impact on one of the most powerful risk factors for a heart attack powerful risk factors for a heart attack powerful risk factors for a heart attack or a stroke or death so if you can do
of people and then you randomly say of people and then you randomly say you're going to do a sauna regularly and you're going to do a sauna regularly and you're going to do a sauna regularly and you're going to do nothing or not do a you're going to do nothing or not do a you're going to do nothing or not do a sauna and then you follow these people sauna and then you follow these people sauna and then you follow these people the problem is that to see a benefit the problem is that to see a benefit the problem is that to see a benefit might take years and maybe decades and might take years and maybe decades and might take years and maybe decades and that's a randomized trial that's likely that's a randomized trial that's likely that's a randomized trial that's likely not to be done it's just too difficult not to be done it's just too difficult not to be done it's just too difficult and to ask people to do something and to ask people to do something and to ask people to do something several times a week for the rest of several times a week for the rest of several times a week for the rest of their life um likely compliance would be
sudden cardiac death and if you did it four to seven times a week it was 5% or four to seven times a week it was 5% or four to seven times a week it was 5% or half of the risk of sudden cardiac death half of the risk of sudden cardiac death half of the risk of sudden cardiac death in in those people who are regular Sona in in those people who are regular Sona in in those people who are regular Sona users versus those who are not well the users versus those who are not well the users versus those who are not well the other way to look at those response is other way to look at those response is other way to look at those response is how long you spent in the sauna on how long you spent in the sauna on how long you spent in the sauna on average each time and so they compare average each time and so they compare average each time and so they compare people that were in there for less than people that were in there for less than people that were in there for less than 10 minutes those that were there for 10 10 minutes those that were there for 10 10 minutes those that were there for 10 to 19 minutes and those that were there to 19 minutes and those that were there
and in this study they took a a group of and in this study they took a a group of people who were depressed primarily they people who were depressed primarily they people who were depressed primarily they were complaining about fatigue and loss were complaining about fatigue and loss were complaining about fatigue and loss of appetite and so they randomized them of appetite and so they randomized them of appetite and so they randomized them some people did sauna and some people some people did sauna and some people some people did sauna and some people didn't and their routine was a 15minute didn't and their routine was a 15minute didn't and their routine was a 15minute sauna 5 days a week for a month and even sauna 5 days a week for a month and even sauna 5 days a week for a month and even in that short period of time of a month in that short period of time of a month in that short period of time of a month the people who used sauna had much the people who used sauna had much the people who used sauna had much better mood and they just overall felt better mood and they just overall felt better mood and they just overall felt better on a number of measures compared
not SAA users or only one Sona use there not SAA users or only one Sona use there were substantial improvements in were substantial improvements in were substantial improvements in inflammatory uh production so again not inflammatory uh production so again not inflammatory uh production so again not necessarily convincing convincing necessarily convincing convincing necessarily convincing convincing evidence but another one of the theories evidence but another one of the theories evidence but another one of the theories as to why sauna on a regular basis might as to why sauna on a regular basis might as to why sauna on a regular basis might reduce the risk of of these various reduce the risk of of these various reduce the risk of of these various issues well most of the studies I've issues well most of the studies I've issues well most of the studies I've talked about although not exclusively um talked about although not exclusively um talked about although not exclusively um came from Finland and why fin Finland came from Finland and why fin Finland came from Finland and why fin Finland well we think of Sweden and fin Finland
you need to be aware of so I hope people you need to be aware of so I hope people are excited motivated that in fact sauna are excited motivated that in fact sauna are excited motivated that in fact sauna may be something to bring into your life may be something to bring into your life may be something to bring into your life now how about exposure to cold I have now how about exposure to cold I have now how about exposure to cold I have spoken to countless people about the spoken to countless people about the spoken to countless people about the benefits of heat and cold and they say benefits of heat and cold and they say benefits of heat and cold and they say Dr Bobby I think I could do some saunas Dr Bobby I think I could do some saunas Dr Bobby I think I could do some saunas I just have to find one or join a gym I just have to find one or join a gym I just have to find one or join a gym that has one but this a cold exposure I that has one but this a cold exposure I that has one but this a cold exposure I just don't think I can do it it's cold just don't think I can do it it's cold just don't think I can do it it's cold it's uncomfortable I don't like the cold
so and what they found was that at 24 so and what they found was that at 24 hours after significant exercise people hours after significant exercise people hours after significant exercise people felt much more able to go back and felt much more able to go back and felt much more able to go back and exercise and some of the blood tests exercise and some of the blood tests exercise and some of the blood tests that measure muscle breakdown were also that measure muscle breakdown were also that measure muscle breakdown were also better so that's the second benefit of better so that's the second benefit of better so that's the second benefit of cold exposure the third is and I notice cold exposure the third is and I notice cold exposure the third is and I notice this every time I use it because it's a this every time I use it because it's a this every time I use it because it's a pretty immediate effect it improves your pretty immediate effect it improves your pretty immediate effect it improves your mood so there's a really interesting mood so there's a really interesting mood so there's a really interesting study done done in one of the Nordic
their studies of doing that simple their studies of doing that simple approach and what they found is and they approach and what they found is and they approach and what they found is and they did a a study where they put people in did a a study where they put people in did a a study where they put people in cold water not nearly as cold as what I cold water not nearly as cold as what I cold water not nearly as cold as what I was just talking about and they had them was just talking about and they had them was just talking about and they had them in there for about an hour it was in there for about an hour it was in there for about an hour it was probably about 60° and they measured uh probably about 60° and they measured uh probably about 60° and they measured uh a number of different hormones and a number of different hormones and a number of different hormones and chemicals in the blood and what they chemicals in the blood and what they chemicals in the blood and what they found was that the dopamine level which found was that the dopamine level which found was that the dopamine level which is sort of your happy hormone went up
Cosmetic fat that we worry about in our Cosmetic fat that we worry about in our belly or our our legs and such is is um belly or our our legs and such is is um belly or our our legs and such is is um one type of fat called subcutaneous fat one type of fat called subcutaneous fat one type of fat called subcutaneous fat there's also the fat that's around our there's also the fat that's around our there's also the fat that's around our organs like our liver and our muscle and organs like our liver and our muscle and organs like our liver and our muscle and that causes inflammation and heart that causes inflammation and heart that causes inflammation and heart disease and that's called visceral fat disease and that's called visceral fat disease and that's called visceral fat but there's a third fat called Brown fat but there's a third fat called Brown fat but there's a third fat called Brown fat now brown fat might sound bad but it's now brown fat might sound bad but it's now brown fat might sound bad but it's actually really good we don't have a actually really good we don't have a actually really good we don't have a whole lot of it but it's helping us to
or so uh after I do it so what do I do or so uh after I do it so what do I do not that this is a science-based not that this is a science-based not that this is a science-based assessment but you know I've read all assessment but you know I've read all assessment but you know I've read all the evidence and have tried it out so the evidence and have tried it out so the evidence and have tried it out so maybe it's helpful to learn what I do maybe it's helpful to learn what I do maybe it's helpful to learn what I do well when I do a well when I do a well when I do a sauna I feel afterwards quite relaxed in sauna I feel afterwards quite relaxed in sauna I feel afterwards quite relaxed in contrast when I do a cold plunge it contrast when I do a cold plunge it contrast when I do a cold plunge it wakes me up I feel rejuvenated awake and wakes me up I feel rejuvenated awake and wakes me up I feel rejuvenated awake and that happy up State can last for that happy up State can last for that happy up State can last for hours now some people say oh it's great
famous n of one study so what's our n of famous n of one study so what's our n of one study assess something at basine one study assess something at basine one study assess something at basine what is it you want to improve do you what is it you want to improve do you what is it you want to improve do you think maybe it's your sleep your energy think maybe it's your sleep your energy think maybe it's your sleep your energy level your general mood maybe your blood level your general mood maybe your blood level your general mood maybe your blood pressure and find a way to measure this pressure and find a way to measure this pressure and find a way to measure this at Baseline now clearly if it's blood at Baseline now clearly if it's blood at Baseline now clearly if it's blood pressure you have a home blood pressure pressure you have a home blood pressure pressure you have a home blood pressure monitor you can see what your blood monitor you can see what your blood monitor you can see what your blood pressure is typically if it's sleep pressure is typically if it's sleep pressure is typically if it's sleep many people have an aura ring or an
as many people as I can convince have as many people as I can convince have started to do it now the time commitment started to do it now the time commitment started to do it now the time commitment fortunately is modest if you're just fortunately is modest if you're just fortunately is modest if you're just going to do a cold shower at the end a going to do a cold shower at the end a going to do a cold shower at the end a couple of minutes that's very easy and couple of minutes that's very easy and couple of minutes that's very easy and can fit into your day if it's a sauna can fit into your day if it's a sauna can fit into your day if it's a sauna yeah it's a little bit more time and yeah it's a little bit more time and yeah it's a little bit more time and then you got to figure out where there's then you got to figure out where there's then you got to figure out where there's a sauna you can use and I would love it a sauna you can use and I would love it a sauna you can use and I would love it if people did the N of one study and and if people did the N of one study and and if people did the N of one study and and see what you think if it makes a
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