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this is Lee harra certified strength and conditioning specialist former rocket conditioning specialist former rocket scientist and sorry ladies I'm taking scientist and sorry ladies I'm taking this is Isis hardgrave this is Isis hardgrave certified you could even take that certified you could even take that seriously seriously certified okay should we just start it certified okay should we just start it this is Isis hard grave certified Opex this is Isis hard grave certified Opex Co nutrition Guru and I don't like Co nutrition Guru and I don't like chocolate this is Jared hunsaker chocolate this is Jared hunsaker certified CrossFit coach facility certified CrossFit coach facility manager and certified head dunker in the manager and certified head dunker in the and you found the endur Lab podcast and you found the endur Lab podcast where we dive in the science behind where we dive in the science behind Fitness she ins and outs of Better Fitness she ins and outs of Better Health and lifestyle strategies to help Health and lifestyle strategies to help you live your best life you guys ready you live your best life you guys ready go let's go let's go so the co- punch head dunking go so the co- punch head dunking certification only requires two seconds certification only requires two seconds okay noted yeah well then I'm part of okay noted yeah well then I'm part of the club the club I should definitely get that I should definitely get that certification we need to print up certification we need to print up forms so how's everybody's Valen I know forms so how's everybody's Valen I know your Valentine's day was awesome right your Valentine's day was awesome right my Valentine's day was my Valentine's day was awesome um yeah I mean I feel like I awesome um yeah I mean I feel like I love Valentine's Day I really do I know love Valentine's Day I really do I know some people think it's a Hallmark some people think it's a Hallmark holiday and you know like just expensive holiday and you know like just expensive overall right I mean it's the Super Bowl overall right I mean it's the Super Bowl of holidays for Flores chocolateers I of holidays for Flores chocolateers I don't like chocolate obviously and it's don't like chocolate obviously and it's like you were talking about this the like you were talking about this the other day like even if you want to go other day like even if you want to go eat out everything's like prefix menu eat out everything's like prefix menu like a yeah fixed menu menu usually they like a yeah fixed menu menu usually they jack up the prices I I do not I think jack up the prices I I do not I think that's a young young couple's game is that's a young young couple's game is going out on Valentine's Day like we did going out on Valentine's Day like we did our Valentine's day a week before yeah our Valentine's day a week before yeah you know at a restaurant but it was you know at a restaurant but it was really good the bokeh austeria Romana really good the bokeh austeria Romana yeah shout out if you live in Fort Worth
yeah shout out if you live in Fort Worth my gosh you need to go check it out my gosh you need to go check it out sounds fancy am yeah but Jared what do sounds fancy am yeah but Jared what do you think about the holiday um you know you think about the holiday um you know I like to keep it simple just put on a I like to keep it simple just put on a movie let my dog sit on the couch and we movie let my dog sit on the couch and we just watch the movie just watch the movie together because yeah it doesn't have to together because yeah it doesn't have to be for just you know someone you're be for just you know someone you're interested and want to be with I guess interested and want to be with I guess it could be like a gallon 's or yeah it could be like a gallon 's or yeah like time with your family like time with your family yeah just chill time too yeah you know yeah just chill time too yeah you know but yes Jared is single ladies but yes Jared is single ladies so yep shout out there to Jared I do see so yep shout out there to Jared I do see it kind of as a not a cash grab a little it kind of as a not a cash grab a little bit but someone told me yesterday a bit but someone told me yesterday a couple days ago that every day should be couple days ago that every day should be like Valentine's Day for sure that the like Valentine's Day for sure that the government is just trying to get money government is just trying to get money and well brands are trying to get money and well brands are trying to get money did y'all see I put I showed y'all in did y'all see I put I showed y'all in the notes of this show that um those the notes of this show that um those gold Golden Goose sneakers which are gold Golden Goose sneakers which are awful I think sorry and they're so awful I think sorry and they're so expensive people up I don't care they expensive people up I don't care they look dirty um but they there's a pair on look dirty um but they there's a pair on there that says like love you and it has there that says like love you and it has like love like okay they're kind of cute like love like okay they're kind of cute y'all they're y'all they're $740 yeah but isn't that the regular $740 yeah but isn't that the regular price of one of their shoes or is it price of one of their shoes or is it okay yes but I feel like you're only okay yes but I feel like you're only going to wear those shoes like around going to wear those shoes like around Valentine's Day maybe I don't know maybe Valentine's Day maybe I don't know maybe I don't know I could wear love you stuff I don't know I could wear love you stuff all the time I think think most of my all the time I think think most of my clients understand how much affection clients understand how much affection that I usually show I feel like you're a that I usually show I feel like you're a Gift Giver like you for sure like with Gift Giver like you for sure like with our kids he got like a cute little Nike our kids he got like a cute little Nike red sweatshirt and Jack got a new pair red sweatshirt and Jack got a new pair of like Nike recovery shoes and got of like Nike recovery shoes and got candy and stuff I'm more of experiences candy and stuff I'm more of experiences like I like Jack was like Mommy are you like I like Jack was like Mommy are you making Valentine's Day breakfast and making Valentine's Day breakfast and like I My love language is food so I like I My love language is food so I usually feed you know I bought you a pie usually feed you know I bought you a pie yeah for Valentine's yeah for Valentine's day um and so I think that I like
day um and so I think that I like experiences so yes go out to dinner go experiences so yes go out to dinner go get a couple's massage you know I think get a couple's massage you know I think it's just one of those things that yeah it's just one of those things that yeah I don't really buy into Valentine's Day I don't really buy into Valentine's Day as much but I I have fun yeah as much but I I have fun yeah celebrating something again it doesn't celebrating something again it doesn't right everyone loves right everyone loves celebrations yeah so why not y right celebrations yeah so why not y right it's an excuse for us to bring the it's an excuse for us to bring the family together so let's take it I like family together so let's take it I like the discounted candy and stuff I guess the discounted candy and stuff I guess after after yeah t uhuh $20 will go a long way yeah t uhuh $20 will go a long way yes um but yeah so speaking of yes um but yeah so speaking of experiences um we didn't work out experiences um we didn't work out together yesterday but we've worked out together yesterday but we've worked out together many times that would be a together many times that would be a great date something to do and then jump great date something to do and then jump in the cold plunge maybe afterwards well in the cold plunge maybe afterwards well SAA right and we'll talk a little bit SAA right and we'll talk a little bit more about that later oh yeah you don't more about that later oh yeah you don't want to go right after depends on the want to go right after depends on the workout workout right but you got to wait and listen right but you got to wait and listen until we tell you about that exactly the until we tell you about that exactly the protocols yeah today we're going to dive protocols yeah today we're going to dive into a topic that's gained a lot of into a topic that's gained a lot of attention I say over the past couple of attention I say over the past couple of years the benefits of coal plunge and years the benefits of coal plunge and sauna therapy we obviously have these at sauna therapy we obviously have these at endur lab so we are big fans of them endur lab so we are big fans of them these tools have been used for centuries these tools have been used for centuries but now we have kind of modern research but now we have kind of modern research and from experts to back up their and from experts to back up their effectiveness yeah I'm pumped for this effectiveness yeah I'm pumped for this topic today cold plunges and saas have topic today cold plunges and saas have been game changers for my recovery and I been game changers for my recovery and I can't wait to talk about the science can't wait to talk about the science behind them yeah me too I love behind them yeah me too I love incorporating both the sauna and the C incorporating both the sauna and the C Plunge in my daily routine or just my Plunge in my daily routine or just my workout routine um has helped me a lot I workout routine um has helped me a lot I feel like gain to gain muscle with the feel like gain to gain muscle with the sauna and then just prepare for an sauna and then just prepare for an intense workout with the cop plune intense workout with the cop plune absolutely so let's cool down this talk absolutely so let's cool down this talk of Valentine's Day and we'll start off
of Valentine's Day and we'll start off with the coal plunge we know a lot about with the coal plunge we know a lot about how coal exposure affects the nervous how coal exposure affects the nervous system and Metabolism this is because system and Metabolism this is because when you imerge yourself in cold water when you imerge yourself in cold water or take a cold shower or expose yourself or take a cold shower or expose yourself to the elements your body goes through to the elements your body goes through or into a sympathetic nervous system or into a sympathetic nervous system activation this is your fight or flight activation this is your fight or flight feeling this triggers the release of feeling this triggers the release of norepinephrine which increases alertness norepinephrine which increases alertness improves mood and even helps with fat improves mood and even helps with fat metabolism I know that Andrey huberman metabolism I know that Andrey huberman points out that it can increase dopamine points out that it can increase dopamine levels by 250% because that's what levels by 250% because that's what usually my clients will start with right usually my clients will start with right you know like that dopamine hit which is you know like that dopamine hit which is why so many people feel that euphoric why so many people feel that euphoric feeling after a cal plunge and it's feeling after a cal plunge and it's really hard to sell that feeling you really hard to sell that feeling you really have to experience it like you're really have to experience it like you're would look at you and be like you're would look at you and be like you're joking I'm not going to feel good after joking I'm not going to feel good after this but it's it's really a cool feeling this but it's it's really a cool feeling you really can't match it and just the you really can't match it and just the increase in dopamine kind of motivation increase in dopamine kind of motivation enough to just get in the cold water enough to just get in the cold water yeah absolutely I mean just think about yeah absolutely I mean just think about when you come from the outside and it's when you come from the outside and it's super cold and you come in you're like super cold and you come in you're like whoa yeah right you get that little whoa yeah right you get that little energy Rush right definitely a good energy Rush right definitely a good wakeup call which is why I do it in the wakeup call which is why I do it in the morning but yeah most of the studies use morning but yeah most of the studies use ice baths or cold water immersion to the ice baths or cold water immersion to the neck those are best but cold showers neck those are best but cold showers definitely work too and they're Mo most definitely work too and they're Mo most accessible cryo also an option but accessible cryo also an option but there's a few things to consider with there's a few things to consider with the cryo so temperature and method of the cryo so temperature and method of cooling cold PL involves full or par cooling cold PL involves full or par partial submersion in water typically partial submersion in water typically between 39 and 59° Fahrenheit the water between 39 and 59° Fahrenheit the water directly transfers cold to the body directly transfers cold to the body leading to convective heat loss that is leading to convective heat loss that is direct contact with cold water can I direct contact with cold water can I talk nerdy there yes water is going to
talk nerdy there yes water is going to make that quicker okay so depending on make that quicker okay so depending on if you walk outside you're not going to if you walk outside you're not going to lose heat as fast you get into water of lose heat as fast you get into water of the same temperature you're going to the same temperature you're going to lose heat a lot faster which is why we lose heat a lot faster which is why we like the coal plunge so when we talk like the coal plunge so when we talk about that stepping into a cryo chamber about that stepping into a cryo chamber they've got to cool it down well I'm they've got to cool it down well I'm going to go into that yeah they use going to go into that yeah they use extremely cold air often often um extremely cold air often often um nitrogen cooled at temperatures ranging nitrogen cooled at temperatures ranging from 166° to -256 De and that air cools from 166° to -256 De and that air cools the skin through radiative and the skin through radiative and evaporative cooling not direct water evaporative cooling not direct water immersion yeah so you got to go into a immersion yeah so you got to go into a lot colder air there is a risk of a lot colder air there is a risk of a nitrogen burn the old school methods nitrogen burn the old school methods you'd actually have to rotate in a you'd actually have to rotate in a circular enclosure now you basically circular enclosure now you basically walk into a cooler so you walk in with walk into a cooler so you walk in with your underwear and usually something to your underwear and usually something to cover the feet something to cover the cover the feet something to cover the hands and maybe something over the ears hands and maybe something over the ears and you cannot be damp because that will and you cannot be damp because that will freeze on the skin so and then in the freeze on the skin so and then in the cold plunge it your body sorry your body cold plunge it your body sorry your body gradually cools over time and then then gradually cools over time and then then in the cryo your instant like your your in the cryo your instant like your your skin cools in stantly and actually it skin cools in stantly and actually it doesn't really lower your body doesn't really lower your body temperature that much interestingly temperature that much interestingly enough and so you can do typically 2 to enough and so you can do typically 2 to 10 minutes in the cold plunge versus you 10 minutes in the cold plunge versus you can only do two to three minutes max in can only do two to three minutes max in the cryotherapy and with cryotherapy you the cryotherapy and with cryotherapy you can only go once correct so it's only can only go once correct so it's only one time in in a cryotherapy chamber one time in in a cryotherapy chamber with C plunge you can cycle it which is with C plunge you can cycle it which is we'll talk about later and so some physi we'll talk about later and so some physi ological effects of the cold plunge so ological effects of the cold plunge so it causes Vaso constriction so narrowing it causes Vaso constriction so narrowing of the blood cells followed by Vaso
of the blood cells followed by Vaso dilation widening of the blood vessels dilation widening of the blood vessels when warming up and improving when warming up and improving circulation the cold plunge reduces circulation the cold plunge reduces inflammation by limiting blood flow and inflammation by limiting blood flow and metabolic processes it engages the metabolic processes it engages the mamillion dive reflex that slows the mamillion dive reflex that slows the heart rate and it promotes heart rate and it promotes parasympathetic Activation so a parasympathetic Activation so a relaxation response it's more intense relaxation response it's more intense thermal stress response leading to thermal stress response leading to increased this is nephrine nephrine increased this is nephrine nephrine nephine release which improves mood nephine release which improves mood focus and resilience and it also can focus and resilience and it also can lower core body temperature requiring lower core body temperature requiring that active rewarming post exposure that active rewarming post exposure where cryotherapy again just rapidly where cryotherapy again just rapidly cools the skin it triggers the baso cools the skin it triggers the baso constriction so what what that is guys constriction so what what that is guys Vaso constriction is when think about Vaso constriction is when think about your blood vessels constricting and your blood vessels constricting and squeezing the blood so a lot of times squeezing the blood so a lot of times when you're in a very cold environment when you're in a very cold environment whether that is outside crry chamber or whether that is outside crry chamber or a coal plunge it's sending all the blood a coal plunge it's sending all the blood to your core because it's got this to your core because it's got this feeling of I'm going to freeze to death feeling of I'm going to freeze to death I'm going to try to save myself by I'm going to try to save myself by sending all this warm blood to the core sending all this warm blood to the core and so you get Vaso constriction and and so you get Vaso constriction and when you get out of that and when you when you get out of that and when you get into a sauna you get Vaso dilation get into a sauna you get Vaso dilation so then everything expands and blood so then everything expands and blood flow increases so just to so right so flow increases so just to so right so when you get in the cold plunge that when you get in the cold plunge that happens and you get out of the cold happens and you get out of the cold plunge and that happens but in a in a plunge and that happens but in a in a cryo you're triggering that Vaso cryo you're triggering that Vaso constriction but your body is still constriction but your body is still warm correct yeah you're still I mean warm correct yeah you're still I mean you still get Vaso constriction right you still get Vaso constriction right we've done both yeah um but yeah I feel we've done both yeah um but yeah I feel like C plunge is safer that's why we like C plunge is safer that's why we chose it at the gym well and and so I chose it at the gym well and and so I guess to say like cold plunge is better guess to say like cold plunge is better for tissue recovery muscle soreness due
for tissue recovery muscle soreness due to direct heat transfer it's more to direct heat transfer it's more beneficial for reducing Doms and beneficial for reducing Doms and promoting metabolic health and the cryo promoting metabolic health and the cryo is more short-term benefits like is more short-term benefits like short-term pain relief inflammation short-term pain relief inflammation reduction it's often used more localized reduction it's often used more localized than the cold water immersion yeah and than the cold water immersion yeah and that's why we chose it at Endura lab that's why we chose it at Endura lab there's so many more benefits we think there's so many more benefits we think of doing a cold plunge than a cryo yeah of doing a cold plunge than a cryo yeah not only results but safety right like not only results but safety right like the cold plunge 2 is more almost the cold plunge 2 is more almost applicable to life situations like if applicable to life situations like if you got to go save a kid from a cold you got to go save a kid from a cold cold water you kind of already know how cold water you kind of already know how to brace the cold yeah just dive in head to brace the cold yeah just dive in head first like you head plunger know how to first like you head plunger know how to breathe you're not going to be freaking breathe you're not going to be freaking out Jack would never save anyone he can out Jack would never save anyone he can barely put his toe in the water you know barely put his toe in the water you know what's funny is cold pool the kid has no what's funny is cold pool the kid has no problem if there was a you know that's problem if there was a you know that's true he jumps into cold water and he true he jumps into cold water and he never wants a jacket on a cold day yeah never wants a jacket on a cold day yeah but the cold plunge to him he just can't but the cold plunge to him he just can't do it oh my gosh so funny to watch he do it oh my gosh so funny to watch he cannot do it Isa loves it the girl can cannot do it Isa loves it the girl can sitting there she's like oh yay and then sitting there she's like oh yay and then I remember she had a sleepover one time I remember she had a sleepover one time and she wanted to cold plunge with her and she wanted to cold plunge with her friend so when they woke up she was like friend so when they woke up she was like okay let's go cold plunge and the poor okay let's go cold plunge and the poor girl didn't want a cold plunge and Isa girl didn't want a cold plunge and Isa got got upset that she didn't want a cold plunge upset that she didn't want a cold plunge with her I was like Isa you can't force with her I was like Isa you can't force your friends to get in cold water like your friends to get in cold water like we do it for fun but they we do it for fun but they don't you're going to be like I'm not don't you're going to be like I'm not coming over anymore she makes me get in coming over anymore she makes me get in cold water that friend still wanted to cold water that friend still wanted to come over come over but yeah after cold plunge you always but yeah after cold plunge you always feel amazing and then what I like to do feel amazing and then what I like to do is before I work out especially kind of is before I work out especially kind of after midday I'm kind of hit a wall cold after midday I'm kind of hit a wall cold plunge and then I feel ready for my plunge and then I feel ready for my workout I'm kind of amped up even just a workout I'm kind of amped up even just a minute in the C plunge ready to go minute in the C plunge ready to go workout and then hit the sun afterwards
workout and then hit the sun afterwards absolutely yeah I think that when we absolutely yeah I think that when we talk about both therapies and it's a talk about both therapies and it's a good segue to kind of start talking good segue to kind of start talking about SAA you don't have to always do about SAA you don't have to always do them at the same time like you I prefer them at the same time like you I prefer to do my C Plunge in the morning okay to do my C Plunge in the morning okay and we'll kind of talk about how long we and we'll kind of talk about how long we want people to be in the cold plunge and want people to be in the cold plunge and timing in a little bit but like I said timing in a little bit but like I said on the other end of the spectrum let's on the other end of the spectrum let's talk about the sauna there's plenty of talk about the sauna there's plenty of research that links SAA to improve research that links SAA to improve cardiovascular health which just stop cardiovascular health which just stop right there if I had to sell AA right there if I had to sell AA cardiovascular health that's number one cardiovascular health that's number one right and you think about Killers out right and you think about Killers out there cardiovascular health is always at there cardiovascular health is always at the top but it also helps with stress the top but it also helps with stress resilience and even longevity resilience and even longevity Isis I would say you are our SAA Isis I would say you are our SAA Champion all right why do you love the Champion all right why do you love the heat so I was born for the heat I love heat so I was born for the heat I love to sweat Puerto Rican half Ecuadorian to sweat Puerto Rican half Ecuadorian you know I'd pick being hot over being you know I'd pick being hot over being cold any day I'm seriously one of those cold any day I'm seriously one of those people that sits in their car in their people that sits in their car in their hot car during the summer like you come hot car during the summer like you come out of an air conditioned building you out of an air conditioned building you get in your car I just sit there and get in your car I just sit there and just like soak in the heat I love to run just like soak in the heat I love to run like 3: to 4:00 p.m. on summer days and like 3: to 4:00 p.m. on summer days and people like what is wrong with you yeah people like what is wrong with you yeah my fair Irish skin I'm thinking about my fair Irish skin I'm thinking about how can I run during the dark in the how can I run during the dark in the summer an Isis you know it's like noon summer an Isis you know it's like noon here I think I'm gonna go for a run I'm here I think I'm gonna go for a run I'm like well good luck I hope you're like well good luck I hope you're hydrated I love it okay but back to hydrated I love it okay but back to business saa's induce a heat shock business saa's induce a heat shock response activating heat shock proteins response activating heat shock proteins or hsps that help repair damage cells or hsps that help repair damage cells and improve muscle function and so when and improve muscle function and so when you're exposed to high temperatures like you're exposed to high temperatures like in the sauna sales experience mild in the sauna sales experience mild stress and this triggers the production stress and this triggers the production of those of those hsps and I didn't really know what these hsps and I didn't really know what these hsps were I just you know I love the
hsps were I just you know I love the heat so I don't ask questions yeah but heat so I don't ask questions yeah but people do and you feel better and I want people do and you feel better and I want to inform the people so one of the to inform the people so one of the benefits or how they work is they repair benefits or how they work is they repair damage proteins so proteins in the damage proteins so proteins in the bodies can become misfolded or damage bodies can become misfolded or damage due to stress inflammation or aging and due to stress inflammation or aging and then those hsps refold or remove these then those hsps refold or remove these damaged proteins preventing cellular damaged proteins preventing cellular dysfunction so that's that's really cool dysfunction so that's that's really cool that it can do that it can remodel these that it can do that it can remodel these cells um it enhances cellular resistance cells um it enhances cellular resistance so hsps protect cells from future so hsps protect cells from future stressors making them more resistant to stressors making them more resistant to damage and that's great for longevity damage and that's great for longevity and disease prevention they reduce and disease prevention they reduce inflammation so they can regulate the inflammation so they can regulate the immune response reducing chronic immune response reducing chronic inflammation that contributes to things inflammation that contributes to things like arthritis heart disease and neurod like arthritis heart disease and neurod deener generation again so many selling deener generation again so many selling points I'm not even done it supports points I'm not even done it supports Muscle Recovery and growth so exercise Muscle Recovery and growth so exercise induc stress causes micr Tears In muscle induc stress causes micr Tears In muscle fibers and hsps assist in repairing fibers and hsps assist in repairing these fibers reducing muscle soreness these fibers reducing muscle soreness and improving endurance so that's going and improving endurance so that's going to be important for us when we train for to be important for us when we train for our Mountain event it help they help our Mountain event it help they help boost mitochondrial health so boost mitochondrial health so mitochondria the energy Powerhouse of mitochondria the energy Powerhouse of cells benefit from hsps leading to cells benefit from hsps leading to increased energy production and overall increased energy production and overall metabolic efficiency so if you're metabolic efficiency so if you're looking to optimize your recovery your looking to optimize your recovery your longevity athletic performance I mean longevity athletic performance I mean heat exposure should be a key part of heat exposure should be a key part of your routine and you do not have to your routine and you do not have to convince me I'm there yeah me too I've convince me I'm there yeah me too I've heard that regular sonuna use is linked heard that regular sonuna use is linked to a 40% lower risk of cardiovascular to a 40% lower risk of cardiovascular disease and that's just huge right there disease and that's just huge right there using a Sona reguli is one of the using a Sona reguli is one of the simplest and most effective ways to simplest and most effective ways to improve cardiovascular health it lowers improve cardiovascular health it lowers blood pressure reduces inflammation and blood pressure reduces inflammation and and mimics the effects of exercise and mimics the effects of exercise makinging it a valuable tool for heart makinging it a valuable tool for heart disease prevention but just because it disease prevention but just because it mimics does not mean you get to sit in a mimics does not mean you get to sit in a sauna and not exercise okay so we're GNA
sauna and not exercise okay so we're GNA talk about you have to say those things talk about you have to say those things no you do they're like oh sweet Jared no you do they're like oh sweet Jared just told me I got to sit in the sauna just told me I got to sit in the sauna I'm like and then Coach Lee comes around I'm like and then Coach Lee comes around the corner like hey did you work out the corner like hey did you work out today yeah I sauna no I mean did you today yeah I sauna no I mean did you work out all right so it does not mimic work out all right so it does not mimic strength training but some studies strength training but some studies suggest that combining the sauna and suggest that combining the sauna and cold exposure can maximize some of these cold exposure can maximize some of these results especially like stress results especially like stress resilience and resilience and Recovery which brings us to protocols Recovery which brings us to protocols okay so let's break down how we use them okay so let's break down how we use them and how we encourage our athletes to use and how we encourage our athletes to use these protocols or these Services these protocols or these Services effectively all right so we're going to effectively all right so we're going to go over some of the best protocols for go over some of the best protocols for using coal plunges and saas uh but we're using coal plunges and saas uh but we're going to break them apart so we're just going to break them apart so we're just going to do uh looking at one therapy going to do uh looking at one therapy versus the other and then we're going to versus the other and then we're going to talk about how we would blend them okay talk about how we would blend them okay so let's talk about coal so let's talk about coal plunge uh this is one of my favorites of plunge uh this is one of my favorites of course but what's our optimal way that course but what's our optimal way that we suggest to athletes Isis right we suggest to athletes Isis right huberman suggests aiming for 11 minutes huberman suggests aiming for 11 minutes of total cold exposure for week per week of total cold exposure for week per week sorry broken up into 1 to three minute sorry broken up into 1 to three minute plunges per session the key is to stay plunges per session the key is to stay in long enough to trigger the adaptation in long enough to trigger the adaptation but not so long that you suppress but not so long that you suppress recovery he states that the water should recovery he states that the water should be between 39 to 50 degrees although be between 39 to 50 degrees although exercise psychologist and nutrition exercise psychologist and nutrition scientist Stacy Sims recommends a water scientist Stacy Sims recommends a water temperature of around 56 degrees for temperature of around 56 degrees for women to experience the benefits of cold women to experience the benefits of cold water immersion therapy so we get it a water immersion therapy so we get it a little bit warmer right lucky uh for little bit warmer right lucky uh for athletes one thing to note for cold athletes one thing to note for cold plunging is the timing co- plunging plunging is the timing co- plunging immediately after strength training can immediately after strength training can actually blunt the hypertrophy response actually blunt the hypertrophy response so if building muscle is your goal then so if building muscle is your goal then I'd wait at least four to 6 hours before I'd wait at least four to 6 hours before submerging into the cold water you can
submerging into the cold water you can always C- plunge after like a cardio always C- plunge after like a cardio session yeah so when you're endurance session yeah so when you're endurance training and you want that inflammation training and you want that inflammation to go away quicker you definitely want to go away quicker you definitely want to hop in a cold plunge or do an ice to hop in a cold plunge or do an ice bath after but that's why Jared you were bath after but that's why Jared you were talking earlier you cold plunged before talking earlier you cold plunged before a workout so can Co plune before a a workout so can Co plune before a strength training session but what I strength training session but what I even wait I'll wait even longer than the even wait I'll wait even longer than the four to six hours like I'll wait until four to six hours like I'll wait until the next day so I'm usually working out the next day so I'm usually working out around 8:00 a.m. I'm C plunging the next around 8:00 a.m. I'm C plunging the next day for my morning coffee at 4:00 a.m. day for my morning coffee at 4:00 a.m. that would be my preferred so I'm almost that would be my preferred so I'm almost giving it 24 hours because you want giving it 24 hours because you want inflammation to build for strength and inflammation to build for strength and hypertrophy so also you know what are hypertrophy so also you know what are your thoughts on on when you want to be your thoughts on on when you want to be warm warm up for your workout right so warm warm up for your workout right so does the cold plunge really affect the does the cold plunge really affect the strength s at that point no I mean it it strength s at that point no I mean it it can actually give you a little bit of a can actually give you a little bit of a boost okay I think people are actually boost okay I think people are actually doing cold plunges even before like hot doing cold plunges even before like hot runs as well so obviously you want to runs as well so obviously you want to still warm up right I don't think I still warm up right I don't think I would hop into a coal plunge and then go would hop into a coal plunge and then go try to one rep max my deadlift right I try to one rep max my deadlift right I still want to and there is benefits to still want to and there is benefits to getting out of a coal plunge and then getting out of a coal plunge and then going into like riding a bike flushing going into like riding a bike flushing the legs or allowing that new blood to the legs or allowing that new blood to rush through especially if you had maybe rush through especially if you had maybe more inflammation in your legs when you more inflammation in your legs when you went into the coal plunge using them went into the coal plunge using them afterwards can actually help that afterwards can actually help that recovery process I know that when we recovery process I know that when we used to do cryo I would hop on a used to do cryo I would hop on a treadmill immediately afterwards and treadmill immediately afterwards and then I would feel great because we were then I would feel great because we were using that to recover after long runs using that to recover after long runs but a few things to note but a few things to note we said 11 minutes so when I tell my we said 11 minutes so when I tell my athletes hey the goal is to get 11 athletes hey the goal is to get 11 minutes throughout the seven days so minutes throughout the seven days so when you think about that that's a when you think about that that's a little bit easier to accomplish and it's little bit easier to accomplish and it's why my most of my sessions are short one
why my most of my sessions are short one to three minutes it's not a contest how to three minutes it's not a contest how long you can be in a coal Plunge in one long you can be in a coal Plunge in one sitting okay and I know I've had people sitting okay and I know I've had people come out and they're like oh yeah I made come out and they're like oh yeah I made it 10 minutes I'm like man what what a it 10 minutes I'm like man what what a waste because if you think about what's waste because if you think about what's happening and Isis talked about it happening and Isis talked about it earlier about Vaso constriction and then earlier about Vaso constriction and then Vaso dilation if I had a 10-minute Vaso dilation if I had a 10-minute session I'd rather go in and constrict session I'd rather go in and constrict come out and let the blood flush and come out and let the blood flush and then I'm going to go back in constrict then I'm going to go back in constrict let the blood flush it's more important let the blood flush it's more important to cycle short bouts because that's kind to cycle short bouts because that's kind of what we're going into and what we of what we're going into and what we want in the want in the recovery so again 1 to three uh minutes recovery so again 1 to three uh minutes at a time at a time you want the water cold enough where you you want the water cold enough where you feel like you want to get out and then I feel like you want to get out and then I always tell people just wait 10 more always tell people just wait 10 more seconds right right because if you're seconds right right because if you're sitting in there it's it will warm up sitting in there it's it will warm up your body will get used to that cold and your body will get used to that cold and that's when I get out yeah cuz once you that's when I get out yeah cuz once you make it past a certain point you can you make it past a certain point you can you can go as long as you want and our Cal can go as long as you want and our Cal plunge makes it a little bit tougher plunge makes it a little bit tougher because you have a jet of cold water because you have a jet of cold water pushing that cold water on you so we've pushing that cold water on you so we've been doing some form of coal plunging been doing some form of coal plunging for a long time we used to do ice baths for a long time we used to do ice baths and if you are doing like an ice bath at and if you are doing like an ice bath at home and you're sitting in pretty home and you're sitting in pretty stationary water you actually want to stationary water you actually want to move your body when you're in it and if move your body when you're in it and if you guys try this you'll you'll know you guys try this you'll you'll know because that little layer of water because that little layer of water around the body will warm up and you're around the body will warm up and you're like oh this isn't bad but as soon as like oh this isn't bad but as soon as you move your legs you're like holy cow you move your legs you're like holy cow it's cold again right so depending on it's cold again right so depending on type of cold plunging you're doing cold type of cold plunging you're doing cold shower obviously you're going to have a shower obviously you're going to have a constant stream of cold water although constant stream of cold water although you can only get that for maybe 2 months you can only get that for maybe 2 months in Texas and then when you get out of in Texas and then when you get out of the cold plunge and you're not sure when the cold plunge and you're not sure when to get back in it's usually when your to get back in it's usually when your body feels warm again like you have to body feels warm again like you have to really pay attention to your body and really pay attention to your body and that's something I'm kind of guilty of that's something I'm kind of guilty of too to take my mind off the cold
too to take my mind off the cold sometimes I'll have my phone and I'll be sometimes I'll have my phone and I'll be like doing something for a minute just like doing something for a minute just to distract myself but really that's not to distract myself but really that's not great because I'm not allowing myself to great because I'm not allowing myself to listen to my body and be in tune with listen to my body and be in tune with what's happening so when you get out of what's happening so when you get out of the cold plunge you'll see your your the cold plunge you'll see your your skin is red you're freezing but you know skin is red you're freezing but you know about a minute or 30 to 45 seconds about a minute or 30 to 45 seconds afterwards you might feel warm again and afterwards you might feel warm again and then you get back in a lot of times then you get back in a lot of times we'll cycle together so obviously I'll we'll cycle together so obviously I'll go in I'll come out Isis will get into go in I'll come out Isis will get into the coal plunge maybe Isa gets into the the coal plunge maybe Isa gets into the cold plunge and then all go and when cold plunge and then all go and when it's on the weekend and it's sunny it's on the weekend and it's sunny outside I prefer just to go stand and outside I prefer just to go stand and naturally warm up under the sun it was naturally warm up under the sun it was fun uh cold plunging with Kiki and Jared fun uh cold plunging with Kiki and Jared the other day Jared's like trying to the other day Jared's like trying to pump me up in the in the cold PL I'm pump me up in the in the cold PL I'm like Jared I'm not I don't I can't do like Jared I'm not I don't I can't do that wants to silence I'm like okay yeah that wants to silence I'm like okay yeah and we we like a groups I know that and we we like a groups I know that people want th those sessions to be people want th those sessions to be private right but when you guys cold private right but when you guys cold plunge usually the first session will plunge usually the first session will will go in with you as long as you're will go in with you as long as you're okay with that because our coal plunges okay with that because our coal plunges in a room and we really feel like you in a room and we really feel like you need a coach because when you go into need a coach because when you go into the coal plunge there are definitely the coal plunge there are definitely some things that you want to know right some things that you want to know right Jared you you actually do a lot of the Jared you you actually do a lot of the coaching so what are a few tips when coaching so what are a few tips when you're getting into a cold PL so they you're getting into a cold PL so they should know I would say breathing has should know I would say breathing has got to be the most important so before got to be the most important so before you go into the water let out a big you go into the water let out a big exhale and even before that I'll kind of exhale and even before that I'll kind of just get my breathing right take a few just get my breathing right take a few deep breaths get the Rhythm and then deep breaths get the Rhythm and then after or before I do my next exhale I'll after or before I do my next exhale I'll go into the plunge kind of let out all go into the plunge kind of let out all my air and then as soon as I hit that my air and then as soon as I hit that water my natural instinct is to kind of water my natural instinct is to kind of like breathe in really quick and if you like breathe in really quick and if you don't exhale before that it could lead don't exhale before that it could lead to hyperventilation making getting the
to hyperventilation making getting the cold just that much harder I'll say deep cold just that much harder I'll say deep breaths just focus on breathing and then breaths just focus on breathing and then also if you're aiming for shoulders also if you're aiming for shoulders trying to get your whole body in oh I trying to get your whole body in oh I hate that slide right in all the way to hate that slide right in all the way to the shoulders if you get stuck at the the shoulders if you get stuck at the hips chances are you're not going to hips chances are you're not going to want to go farther like I'll do it next want to go farther like I'll do it next cycle I don't know I go into like my cycle I don't know I go into like my waist and then maybe for like a minute waist and then maybe for like a minute and then the last like 30 seconds I'll and then the last like 30 seconds I'll go to the shoulders I'll do a two breath go to the shoulders I'll do a two breath cycle I'll do an exhale as I get into cycle I'll do an exhale as I get into the coal plunge and then I'll take the coal plunge and then I'll take another inhale at the waist and then another inhale at the waist and then I'll do another exhale and drop down I'll do another exhale and drop down yeah I need to get better at that I mean yeah I need to get better at that I mean there's but it is the 30 seconds are the there's but it is the 30 seconds are the worst right so if you can just kind of worst right so if you can just kind of get control of your breath you can make get control of your breath you can make it happen again it's just such a hard it happen again it's just such a hard thing to sell we sitting here like oh it thing to sell we sitting here like oh it sucks to get in what I mean when you sucks to get in what I mean when you come come out amazing and I mean people can go in out amazing and I mean people can go in with regular muscle aches and pains and with regular muscle aches and pains and when they get out they're like I I have when they get out they're like I I have nothing now so I think it's one of those nothing now so I think it's one of those things that it's tough to get into but things that it's tough to get into but once you get into it's almost like you once you get into it's almost like you need it yeah right and I think that's need it yeah right and I think that's why people will go even over 11 minutes why people will go even over 11 minutes a week just because it feels so good and a week just because it feels so good and talking about the group thing too it talking about the group thing too it does motivate you to get it done I mean does motivate you to get it done I mean I've done two son two son two cold I've done two son two son two cold plunges this week and we really I really plunges this week and we really I really should be doing more but it was because should be doing more but it was because Kiki and Jared were in we had a new Kiki and Jared were in we had a new member start which we're always member start which we're always constantly telling our members it's constantly telling our members it's great for Recovery you should do it and great for Recovery you should do it and then here I am not doing it so I'm like then here I am not doing it so I'm like nope I got to do it so I think making it nope I got to do it so I think making it a part of your daily routine would be a part of your daily routine would be really beneficial yeah and it's fun to really beneficial yeah and it's fun to do it in a group you know just kind of do it in a group you know just kind of any expectations and Body Image issues any expectations and Body Image issues away we're not in there to you know away we're not in there to you know you're these are your friends these are
you're these are your friends these are people you work out with it's just fun people you work out with it's just fun and truthfully all we care about is your and truthfully all we care about is your reaction when you get into the coal plch reaction when you get into the coal plch and I should really give a shout out I and I should really give a shout out I should give a shout out to David cuz I should give a shout out to David cuz I was like oh the team is is is in there was like oh the team is is is in there but David was in the sauna and again but David was in the sauna and again he's someone who does a lot of recovery he's someone who does a lot of recovery and so shout out to him because he's and so shout out to him because he's another motivator for us yeah so another motivator for us yeah so speaking about the SAA oh go ahead I say speaking about the SAA oh go ahead I say during our when meu and Kiki co- plunged during our when meu and Kiki co- plunged I was like only to my chest David's in I was like only to my chest David's in the sauna just scolding me like shaking the sauna just scolding me like shaking his head so I'm like okay I got to do at his head so I'm like okay I got to do at least 30 seconds fully submerged so just least 30 seconds fully submerged so just part of the group with each other try to part of the group with each other try to go with someone yeah absolutely yeah so go with someone yeah absolutely yeah so let's talk talk about now sauna my let's talk talk about now sauna my favorite yeah so why don't you kick it favorite yeah so why don't you kick it off okay so for the sauna we usually aim off okay so for the sauna we usually aim for four to seven sessions per week 20 for four to seven sessions per week 20 to 30 minute sessions would be great to 30 minute sessions would be great when we look at temperatures if you have when we look at temperatures if you have a dry sauna you want anywhere between a dry sauna you want anywhere between 175 to 200° for a steam sauna and 175 to 200° for a steam sauna and infrared temperatures you can go a infrared temperatures you can go a little bit lower due to the mechanism of little bit lower due to the mechanism of heating heat exposure helps with heating heat exposure helps with endurance detoxification and even brain endurance detoxification and even brain function um and definitely check with function um and definitely check with your doctor before a hot cold anything your doctor before a hot cold anything definitely if you are pregnant or have definitely if you are pregnant or have any cardiovascular disease heart failure any cardiovascular disease heart failure recent heart issues definitely want to recent heart issues definitely want to make sure you check with your doctor make sure you check with your doctor before getting in the sauna or the cold before getting in the sauna or the cold plunge yeah because you do see an plunge yeah because you do see an increase in the sauna of blood pressure increase in the sauna of blood pressure heart rate and cardio output because we heart rate and cardio output because we are increasing plasma levels and vasod are increasing plasma levels and vasod dilation so if you have high blood dilation so if you have high blood pressure uh just check beforehand it can pressure uh just check beforehand it can actually help with reducing it so we actually help with reducing it so we don't want to say don't use it but if don't want to say don't use it but if there is some cardiovascular issues you there is some cardiovascular issues you definitely want to check with your Dock definitely want to check with your Dock and definitely don't drink and sauna
and definitely don't drink and sauna drink and cold plunge oh yes when you drink and cold plunge oh yes when you say drink you're talking alcoholic say drink you're talking alcoholic beverages yes please don't consume beverages yes please don't consume alcohol and plunge or be intox we alcohol and plunge or be intox we actually want a drink right Jared we do actually want a drink right Jared we do want a drink yes we got to be hydrated want a drink yes we got to be hydrated yes got to stay hydrated cuz then you're yes got to stay hydrated cuz then you're just going to SW if you're dehydrated just going to SW if you're dehydrated you sweat out whatever your body has you sweat out whatever your body has left and then you just might come out left and then you just might come out with a headache or feeling a little bit with a headache or feeling a little bit dizziness so make sure you're hydrated dizziness so make sure you're hydrated sauna I love the sauna so much I do it sauna I love the sauna so much I do it so much that one time I came out and I so much that one time I came out and I literally had to lay on the floor like a literally had to lay on the floor like a TI like in the bathroom tile I was like TI like in the bathroom tile I was like whoa I can't remember if Isa or back was whoa I can't remember if Isa or back was there I was like I'm going to lay down there I was like I'm going to lay down for a second it's not a good feeling and for a second it's not a good feeling and it's not safe so do don't do what coach it's not safe so do don't do what coach Isis did don't do but I and if you ever Isis did don't do but I and if you ever do feel a headache coming on in the do feel a headache coming on in the sauna or dizziness like just get out get sauna or dizziness like just get out get out of the sauna get into a colder out of the sauna get into a colder temperature make sure you feel okay get temperature make sure you feel okay get some water and something along the lines some water and something along the lines of hydration that I read is that cuz I of hydration that I read is that cuz I used to take a a cold like cold ice used to take a a cold like cold ice water in the sauna and and you actually water in the sauna and and you actually don't want to do that because you want don't want to do that because you want your core temperature to rise and be hot your core temperature to rise and be hot so definitely hydrate prior and then so definitely hydrate prior and then when immediately when you get out try to when immediately when you get out try to avoid that ice cold water wait a little avoid that ice cold water wait a little bit maybe Luke or body not body room bit maybe Luke or body not body room temp room temp thank you water uh just temp room temp thank you water uh just so you can get the full effect of what so you can get the full effect of what you just did yeah absolutely I mean you you just did yeah absolutely I mean you can as long as you've been regularly can as long as you've been regularly hydrating hydrating before uh yeah you're not going to make before uh yeah you're not going to make up for it in the sauna just yeah so just up for it in the sauna just yeah so just make sure you're hydrating if you do make sure you're hydrating if you do feel dehydrated and you are going to the feel dehydrated and you are going to the sauna bring some sauna bring some water but if you're doing a good job of water but if you're doing a good job of hydration obviously you're going to be hydration obviously you're going to be okay and then like the coal plunge okay and then like the coal plunge timing of a SAA depends largely on timing of a SAA depends largely on primary goal and there are some really
primary goal and there are some really cool things that we can do to cool things that we can do to enhance performance or enhance the enhance performance or enhance the performance or results of your workouts performance or results of your workouts if you use as sauna afterwards so after if you use as sauna afterwards so after a very hard endurance run if you go into a very hard endurance run if you go into a sauna immediately afterwards you can a sauna immediately afterwards you can continue that type of effect you also continue that type of effect you also get a little bit of effect like you are get a little bit of effect like you are almost at elevation it just continues almost at elevation it just continues the duration HS piece absolutely so you the duration HS piece absolutely so you get those on your runs long endurance get those on your runs long endurance and then you just you get them in the and then you just you get them in the sauna the more you have and they fade so sauna the more you have and they fade so I think 48 hours is like the timing but I think 48 hours is like the timing but if you continue to do it daily and along if you continue to do it daily and along with your exercise you're going to be in with your exercise you're going to be in the Forefront of that yeah so if you're the Forefront of that yeah so if you're an endurance athlete sauna is super an endurance athlete sauna is super important and it can also help you important and it can also help you tolerate heat later on when obviously tolerate heat later on when obviously we're running in very hot temperatures we're running in very hot temperatures here in here in Texas Texas after a strength training session again after a strength training session again if you get into the sauna immediately if you get into the sauna immediately afterwards you can enhance the response afterwards you can enhance the response of resistance training and you might of resistance training and you might even get an increase in testosterone even get an increase in testosterone fellas let's go so it's just one of fellas let's go so it's just one of those things and and human growth those things and and human growth hormone that's another one right and hormone that's another one right and then I know Isis one of your big things then I know Isis one of your big things is Sleep Quality right so if you use a is Sleep Quality right so if you use a sauna to actually help get a little bit sauna to actually help get a little bit more deep sleep the you know hop in a more deep sleep the you know hop in a sauna 1 to two hours before you plan on sauna 1 to two hours before you plan on going to bed you can also kind of get going to bed you can also kind of get the same response if you draw a really the same response if you draw a really hot bath um as we've probably talked hot bath um as we've probably talked about before when we talk about sleep about before when we talk about sleep body temperatures decline before body temperatures decline before bed and if that happens we get a better bed and if that happens we get a better quality of sleep so entering a SAA quality of sleep so entering a SAA shortly before bed is an easy way to
shortly before bed is an easy way to increase the slope of this increase the slope of this decline all right and it also just tells decline all right and it also just tells your body hey I'm ready to go right oh your body hey I'm ready to go right oh wait wait time to go or time to wind down no time time to go or time to wind down no time to go too bed oh wind down it's the same to go too bed oh wind down it's the same thing right okay and if you have some thing right okay and if you have some extra time you want to talk about extra time you want to talk about contrast yeah so we suggest one or the contrast yeah so we suggest one or the other but both is great as well what we other but both is great as well what we mean by that is switching between hot mean by that is switching between hot and cold and that has been shown to and cold and that has been shown to enhance circulation and accelerate enhance circulation and accelerate recovery but ultimately it depends on recovery but ultimately it depends on the goal of what you're wanting and I the goal of what you're wanting and I think time think time right so if we do we usually encourage right so if we do we usually encourage on a contrast session we encourage the on a contrast session we encourage the athlete to go into the coal punch first athlete to go into the coal punch first right let's just get that right let's just get that going and then you can hop out of that going and then you can hop out of that towel off and then you hop into the towel off and then you hop into the sauna and heat up so again coal plunge sauna and heat up so again coal plunge is still that 1 to three minutes we're is still that 1 to three minutes we're going to hop into the SAA again with going to hop into the SAA again with infrared the temperatures are a little infrared the temperatures are a little bit lower so you can stay in a little bit lower so you can stay in a little bit longer so I would prefer 20 minutes bit longer so I would prefer 20 minutes because at least because your body has because at least because your body has to warm up you want that sweat to happen to warm up you want that sweat to happen again then obviously we come out tow off again then obviously we come out tow off again and you can hop into a cal plunge again and you can hop into a cal plunge 1 to three minutes 1 to three minutes again I usually do that on a day in again I usually do that on a day in which I'm not working out that's like a which I'm not working out that's like a weekend day for me when I have extra weekend day for me when I have extra time other days I'm usually a little bit time other days I'm usually a little bit more pressed for time so you know just more pressed for time so you know just as as far as personal experience goes on as as far as personal experience goes on that I like to C Plunge in the morning that I like to C Plunge in the morning it helps me get a little energy boost it helps me get a little energy boost for me it helps me also with focus at for me it helps me also with focus at the beginning part of my day when I have the beginning part of my day when I have a lot of stuff coming my way and then at a lot of stuff coming my way and then at night as wind down is when I would night as wind down is when I would prefer to SAA I would really love to do
prefer to SAA I would really love to do it right after my strength session but I it right after my strength session but I usually have another client but if I can usually have another client but if I can take advantage of that I will or I'll take advantage of that I will or I'll extend my SAA at night separating those extend my SAA at night separating those allows me to do that more often than not allows me to do that more often than not versus me dedicating a full hour or versus me dedicating a full hour or something to a recovery session how something to a recovery session how about you guys uh yeah I agree I about you guys uh yeah I agree I probably would prefer to do it in the probably would prefer to do it in the morning just cuz start the day off but morning just cuz start the day off but in the morning my mentality is weak so in the morning my mentality is weak so instead I do it at around 2:00 right instead I do it at around 2:00 right before my workout and then most times I before my workout and then most times I will sauna right after the workout if it will sauna right after the workout if it helps you know I could hide behind the helps you know I could hide behind the front desk and when you come in I could front desk and when you come in I could just bum rush you grab you and throw you just bum rush you grab you and throw you into the coal plunge if that would yeah into the coal plunge if that would yeah plus you get a shot of adrenaline then plus you get a shot of adrenaline then you get dunked in the coal plunge you get dunked in the coal plunge dopamine I mean dopamine I mean you 5 a.m. class better watch out Best you 5 a.m. class better watch out Best Day Ever or worst day ever we'll Day Ever or worst day ever we'll see going to take it out on the 5 a.m. see going to take it out on the 5 a.m. class and then you train you know you class and then you train you know you train usually after your shift so you train usually after your shift so you probably could could hop into the sauna probably could could hop into the sauna afterwards and with muscle gain man got afterwards and with muscle gain man got get that I would dude I would be all get that I would dude I would be all over that right if I could have an ideal over that right if I could have an ideal situation for all my clients they would situation for all my clients they would sauna right after a workout just it's sauna right after a workout just it's simple you don't have to change you just simple you don't have to change you just lay a towel down you sit in there after lay a towel down you sit in there after for 20 minutes man that'd be killer if for 20 minutes man that'd be killer if you had time now why is it important to you had time now why is it important to end on cold well I feel like we like coold a little bit I feel like we like coold a little bit better at the end because you're going better at the end because you're going to do like a final inflammation cleanse to do like a final inflammation cleanse right you're going to get that V vasod right you're going to get that V vasod or constriction and then you're going to or constriction and then you're going to hop out and you're going to allow your hop out and you're going to allow your body to warm up on its own that can have body to warm up on its own that can have a Metabolic Effect um and a Metabolic Effect um and also to me it's kind of a reset after a
also to me it's kind of a reset after a nice heat session obviously our body is nice heat session obviously our body is not going to get cold on its own so it's not going to get cold on its own so it's just one of those same we always prefer just one of those same we always prefer our athletes to end on cold again kind our athletes to end on cold again kind of driving that inflammation out one of driving that inflammation out one more time before heading out on their more time before heading out on their day yeah so I think for us we promote day yeah so I think for us we promote the ending with the cold more like you the ending with the cold more like you said to reduce inflammation Boost energy said to reduce inflammation Boost energy and improve recovery at the end of the and improve recovery at the end of the day we want the most recovered right day we want the most recovered right where the heat if you end on the heat where the heat if you end on the heat you're it's more of that unwind relaxed you're it's more of that unwind relaxed like you know muscle flexibility now we like you know muscle flexibility now we want you alert on your drive back home want you alert on your drive back home all the time um and then talking earlier all the time um and then talking earlier too also with we want the the body too also with we want the the body temperature to come down before sleep it temperature to come down before sleep it would actually be beneficial like the would actually be beneficial like the more I think about it for me to sauna more I think about it for me to sauna and then hop in that cold plunge and then hop in that cold plunge probably right at the end depends on if probably right at the end depends on if that amps you up that's true now I can I that amps you up that's true now I can I can do a cal plunge and sleep but I can do a cal plunge and sleep but I remember like the first time you do a remember like the first time you do a cal plunge I always suggest that people cal plunge I always suggest that people do it in the first half of the day do it in the first half of the day because you you really get that like oh because you you really get that like oh I'm ready to go tackle some things you I'm ready to go tackle some things you do that at 900 do that at 900 p.m. well I don't go to bed at 9:00 p.m. p.m. well I don't go to bed at 9:00 p.m. are you crazy that's after Isis is are you crazy that's after Isis is bedtime yeah but if you did it at 7:30 bedtime yeah but if you did it at 7:30 right right it might kind of I don't right right it might kind of I don't know might linger I don't know it's know might linger I don't know it's something to experiment with so we something to experiment with so we definitely encourage you to try these definitely encourage you to try these methods of recovery of course we have methods of recovery of course we have the science behind when and how to do the science behind when and how to do the protocols but also listen to your the protocols but also listen to your body and see how it feels I think think body and see how it feels I think think my favorite for cold plunge and well my my favorite for cold plunge and well my cold plunge would be after we we trained cold plunge would be after we we trained for those three marathons in three days for those three marathons in three days and man I lived off the cold plunge and man I lived off the cold plunge after our runs and then for me the sauna after our runs and then for me the sauna is like a relaxation so I mean I could I is like a relaxation so I mean I could I could do a sauna every day The cold could do a sauna every day The cold plunge not so much but I think that plunge not so much but I think that contrast therapy is best for me done on
contrast therapy is best for me done on Saturday or Sunday yeah a dedicated day Saturday or Sunday yeah a dedicated day for contrast yeah yeah but I love both for contrast yeah yeah but I love both and the consistency is key here for and the consistency is key here for contrast therapy sauna or Co plunge and contrast therapy sauna or Co plunge and the benefits that you get the more you the benefits that you get the more you do it the more consistently you do it do it the more consistently you do it the more you'll benefit and then also the more you'll benefit and then also with the c plunge if you're doing it with the c plunge if you're doing it every day you're going to know how to every day you're going to know how to react how to handle it if you do it once react how to handle it if you do it once take a 3-we buffer that first one after take a 3-we buffer that first one after 3 weeks is going to feel like your first 3 weeks is going to feel like your first coold punch and it's going to be extra coold punch and it's going to be extra hard so get in that water yeah just go hard so get in that water yeah just go ahead and get it done though should we ahead and get it done though should we start a cold plunge club like a a start a cold plunge club like a a committed club for we get we should have committed club for we get we should have a sticker chart in there we should a sticker chart in there we should that'd be good yeah let's do it I want that'd be good yeah let's do it I want to do it well guys if you do want to try to do it well guys if you do want to try the co plunge or SAA addend Dural lab the co plunge or SAA addend Dural lab come check it out and see for yourself come check it out and see for yourself we would love to help you guys bring we would love to help you guys bring these into your daily these into your daily routine and if you enjoyed this episode routine and if you enjoyed this episode share it share it with a friend leave a share it share it with a friend leave a review and let us know your experiences review and let us know your experiences with heat and cold exposure until next with heat and cold exposure until next time stay strong eat well keep time stay strong eat well keep moving bye peace