Cold Exposure Burns Fat Metabolic Rate Thermic Effect of Food

00:00hey there welcome back today we're going hey there welcome back today we're going to talk a little bit more about the to talk a little bit more about the to talk a little bit more about the importance of taking cold showers from a importance of taking cold showers from a importance of taking cold showers from a metabolic health and fat loss metabolic health and fat loss metabolic health and fat loss perspective now i think this is a very perspective now i think this is a very perspective now i think this is a very under recognized and underappreciated under recognized and underappreciated under recognized and underappreciated modality to also help to improve body modality to also help to improve body modality to also help to improve body compositional changes and shifts in compositional changes and shifts in compositional changes and shifts in blood sugar health and i hope after we blood sugar health and i hope after we blood sugar health and i hope after we break down this new study from break down this new study from break down this new study from researchers in japan that in brief found researchers in japan that in brief found researchers in japan that in brief found that cold thermogenesis and getting cold that cold thermogenesis and getting cold that cold thermogenesis and getting cold in the morning can increase especially in the morning can increase especially in the morning can increase especially in the morning time can increase fat in the morning time can increase fat in the morning time can increase fat oxidation energy expenditure and can oxidation energy expenditure and can oxidation energy expenditure and can pivot the body to preferentially oxidize pivot the body to preferentially oxidize pivot the body to preferentially oxidize more fats for fuel but they didn't find more fats for fuel but they didn't find more fats for fuel but they didn't find that this was unanimous across the board that this was unanimous across the board that this was unanimous across the board what they were able to figure out in what they were able to figure out in what they were able to figure out in this study in this lab has conducted a this study in this lab has conducted a this study in this lab has conducted a lot of different experiments relating to lot of different experiments relating to lot of different experiments relating to cold thermogenesis and highlighting the cold thermogenesis and highlighting the cold thermogenesis and highlighting the importance of cold thermogenesis as an importance of cold thermogenesis as an importance of cold thermogenesis as an inducer or a factor that can increase inducer or a factor that can increase inducer or a factor that can increase the activity of brown adipose tissue and the activity of brown adipose tissue and the activity of brown adipose tissue and the quantities of brown adipose tissue the quantities of brown adipose tissue the quantities of brown adipose tissue in humans they found that not everyone in humans they found that not everyone in humans they found that not everyone has the same quantity of brown fat but has the same quantity of brown fat but has the same quantity of brown fat but in subjects that do have brown fat

01:00in subjects that do have brown fat in subjects that do have brown fat around the clavicles we'll talk about around the clavicles we'll talk about around the clavicles we'll talk about ways to improve your levels of brown fat ways to improve your levels of brown fat ways to improve your levels of brown fat and the activity of that metabolically and the activity of that metabolically and the activity of that metabolically protective brown fat protective brown fat protective brown fat they found that subjects who had brown they found that subjects who had brown they found that subjects who had brown fat compared to those who don't have fat compared to those who don't have fat compared to those who don't have this increase in especially in the this increase in especially in the this increase in especially in the morning energy expenditure and fat morning energy expenditure and fat morning energy expenditure and fat oxidation and they used a pretty oxidation and they used a pretty oxidation and they used a pretty interesting set of experiments that interesting set of experiments that interesting set of experiments that we're going to unpack using whole room we're going to unpack using whole room we're going to unpack using whole room telemetry which we're able to figure out telemetry which we're able to figure out telemetry which we're able to figure out exactly the fuel source that was being exactly the fuel source that was being exactly the fuel source that was being oxidized the energy expenditure and oxidized the energy expenditure and oxidized the energy expenditure and looking also at respiratory quotient looking also at respiratory quotient looking also at respiratory quotient which is a way to kind of figure out is which is a way to kind of figure out is which is a way to kind of figure out is the body burning carbohydrates or fats the body burning carbohydrates or fats the body burning carbohydrates or fats for fuel so for fuel so for fuel so i think this is really important and i think this is really important and i think this is really important and we're going to finish off with the we're going to finish off with the we're going to finish off with the practicalities of this how to get practicalities of this how to get practicalities of this how to get started doing cold thermogenesis from a started doing cold thermogenesis from a started doing cold thermogenesis from a practical standpoint and look it can be practical standpoint and look it can be practical standpoint and look it can be as simple as just going outside in the as simple as just going outside in the as simple as just going outside in the winter doing your morning walk maybe do winter doing your morning walk maybe do winter doing your morning walk maybe do some movement in the morning have some some movement in the morning have some some movement in the morning have some green tea or some coffee you want to green tea or some coffee you want to green tea or some coffee you want to expose obviously your eyes to the sun expose obviously your eyes to the sun expose obviously your eyes to the sun even if it's cloudy outside bright light even if it's cloudy outside bright light even if it's cloudy outside bright light helps to entrain those circadian clock

02:00helps to entrain those circadian clock helps to entrain those circadian clock systems that are very important from a systems that are very important from a systems that are very important from a hormonal standpoint and then in the hormonal standpoint and then in the hormonal standpoint and then in the morning your body from the cortisol and morning your body from the cortisol and morning your body from the cortisol and the adrenaline and the noradrenaline the adrenaline and the noradrenaline the adrenaline and the noradrenaline that are part of your cortisol awakening that are part of your cortisol awakening that are part of your cortisol awakening response facilitate fatty acid oxidation response facilitate fatty acid oxidation response facilitate fatty acid oxidation really fascinating stuff and the title really fascinating stuff and the title really fascinating stuff and the title of the paper here is diurnal variations of the paper here is diurnal variations of the paper here is diurnal variations of brown fat thermogenesis and fat of brown fat thermogenesis and fat of brown fat thermogenesis and fat oxidation in humans so we're gonna oxidation in humans so we're gonna oxidation in humans so we're gonna really break this down and talk about really break this down and talk about really break this down and talk about some of the findings from this some of the findings from this some of the findings from this particular study and what this research particular study and what this research particular study and what this research group in their lab has also found in group in their lab has also found in group in their lab has also found in various other experiments in humans so various other experiments in humans so various other experiments in humans so before we get to it and finish up with before we get to it and finish up with before we get to it and finish up with the practical tips here about how to get the practical tips here about how to get the practical tips here about how to get started with this and what is cool started with this and what is cool started with this and what is cool thermogenesis what it might mean for you thermogenesis what it might mean for you thermogenesis what it might mean for you i just want to welcome our new listeners i just want to welcome our new listeners i just want to welcome our new listeners back it's mike mussell here i'm grateful back it's mike mussell here i'm grateful back it's mike mussell here i'm grateful that you're here if you're watching on that you're here if you're watching on that you're here if you're watching on youtube and you're enjoying this content youtube and you're enjoying this content youtube and you're enjoying this content either now or later as you continue on either now or later as you continue on either now or later as you continue on this video please do two things hit that this video please do two things hit that this video please do two things hit that like button and leave a short comment like button and leave a short comment like button and leave a short comment below specifically i will let you know below specifically i will let you know below specifically i will let you know if you're deliberate about getting coal if you're deliberate about getting coal if you're deliberate about getting coal on purpose and if not what's holding you on purpose and if not what's holding you on purpose and if not what's holding you back from going out with a group of your back from going out with a group of your back from going out with a group of your friends and jumping in the ocean during

03:00friends and jumping in the ocean during friends and jumping in the ocean during the winter time what's holding you back the winter time what's holding you back the winter time what's holding you back from taking off that jacket when you go from taking off that jacket when you go from taking off that jacket when you go in your morning walk i would like to in your morning walk i would like to in your morning walk i would like to know so please let us know below and know so please let us know below and know so please let us know below and also friends during the winter time it's also friends during the winter time it's also friends during the winter time it's a great time to support vitamin d from a a great time to support vitamin d from a a great time to support vitamin d from a supplemental standpoint because if you supplemental standpoint because if you supplemental standpoint because if you live anywhere north of atlanta georgia live anywhere north of atlanta georgia live anywhere north of atlanta georgia the zenith angle of the sun is just the zenith angle of the sun is just the zenith angle of the sun is just insufficient to induce that healthy insufficient to induce that healthy insufficient to induce that healthy cutaneous synthesis of vitamin d from cutaneous synthesis of vitamin d from cutaneous synthesis of vitamin d from your skin look it's great to go outside your skin look it's great to go outside your skin look it's great to go outside it's good to expose your body to the sun it's good to expose your body to the sun it's good to expose your body to the sun and the outdoors and the outdoors and the outdoors but again during these times of year but again during these times of year but again during these times of year it's great to supplement with vitamin d it's great to supplement with vitamin d it's great to supplement with vitamin d because the angle of the sun is just because the angle of the sun is just because the angle of the sun is just insufficient to induce that cutaneous insufficient to induce that cutaneous insufficient to induce that cutaneous synthesis so our sister company synthesis so our sister company synthesis so our sister company myoscience nutrition has a range of myoscience nutrition has a range of myoscience nutrition has a range of solutions to help you support your solutions to help you support your solutions to help you support your body's vitamin d levels which are really body's vitamin d levels which are really body's vitamin d levels which are really important during the winter months for important during the winter months for important during the winter months for obvious reasons when it comes to immune obvious reasons when it comes to immune obvious reasons when it comes to immune health so you can use a coupon code health so you can use a coupon code health so you can use a coupon code podcast to save on vitamin d3 over at podcast to save on vitamin d3 over at podcast to save on vitamin d3 over at myoscience.com that's myoscience.com that's myoscience.com that's myoxcience.com myoscience.com use the myoxcience.com myoscience.com use the myoxcience.com myoscience.com use the coupon code podcast at checkup so coupon code podcast at checkup so coupon code podcast at checkup so getting back to the study they say it getting back to the study they say it getting back to the study they say it has been confirmed that human brain has been confirmed that human brain has been confirmed that human brain adipose tissue activated by cold

04:00adipose tissue activated by cold adipose tissue activated by cold exposure can contribute to the increase exposure can contribute to the increase exposure can contribute to the increase in whole body energy expenditure and in whole body energy expenditure and in whole body energy expenditure and fatty acid oxidation and thereby to the fatty acid oxidation and thereby to the fatty acid oxidation and thereby to the regulation of body fat this is important regulation of body fat this is important regulation of body fat this is important we've done many videos and again we've we've done many videos and again we've we've done many videos and again we've talked with ben bickman before we talked talked with ben bickman before we talked talked with ben bickman before we talked about the importance of how brown about the importance of how brown about the importance of how brown adipose tissue undergoes this sort of adipose tissue undergoes this sort of adipose tissue undergoes this sort of metabolic wasting in the sense that it metabolic wasting in the sense that it metabolic wasting in the sense that it will take in energy in the form of fat will take in energy in the form of fat will take in energy in the form of fat and instead of recreate that to the and instead of recreate that to the and instead of recreate that to the usable form of energy that most cells usable form of energy that most cells usable form of energy that most cells use in the form of atp it creates heat use in the form of atp it creates heat use in the form of atp it creates heat and it undergoes again thermogenesis and it undergoes again thermogenesis and it undergoes again thermogenesis through this uncoupling through this uncoupling through this uncoupling so that's important and this lab has so that's important and this lab has so that's important and this lab has previously reported that diet induced previously reported that diet induced previously reported that diet induced thermogenesis is 50 higher in subjects thermogenesis is 50 higher in subjects thermogenesis is 50 higher in subjects who have metabolically active brown who have metabolically active brown who have metabolically active brown adipose tissue than in those who don't adipose tissue than in those who don't adipose tissue than in those who don't have it so this is important we talk have it so this is important we talk have it so this is important we talk about sort of the metabolic effect of about sort of the metabolic effect of about sort of the metabolic effect of food and your resting metabolic rate so food and your resting metabolic rate so food and your resting metabolic rate so if you want to give your resting if you want to give your resting if you want to give your resting metabolic create a little kick in the metabolic create a little kick in the metabolic create a little kick in the kick in the rear well guess what you kick in the rear well guess what you kick in the rear well guess what you could start your day off with a cold could start your day off with a cold could start your day off with a cold shower you could go outside as i shower you could go outside as i shower you could go outside as i mentioned earlier by just taking that

05:00mentioned earlier by just taking that mentioned earlier by just taking that parka off and getting a little parka off and getting a little parka off and getting a little uncomfortable on purpose knowing that uncomfortable on purpose knowing that uncomfortable on purpose knowing that that small that small that small period of discomfort on your 10 20 30 period of discomfort on your 10 20 30 period of discomfort on your 10 20 30 minute walk it will have benefits in the minute walk it will have benefits in the minute walk it will have benefits in the form that your metabolic rate can form that your metabolic rate can form that your metabolic rate can increase to a tune of maybe several increase to a tune of maybe several increase to a tune of maybe several hundred calories per day which could be hundred calories per day which could be hundred calories per day which could be that glass of wine that you like or that that glass of wine that you like or that that glass of wine that you like or that could be that little sweet after dinner could be that little sweet after dinner could be that little sweet after dinner treat that your kid made for you or treat that your kid made for you or treat that your kid made for you or whatever that can be helpful over the whatever that can be helpful over the whatever that can be helpful over the long haul as the study has actually long haul as the study has actually long haul as the study has actually shown so really interesting things shown so really interesting things shown so really interesting things here's the table of the baseline here's the table of the baseline here's the table of the baseline characteristics and again they used an characteristics and again they used an characteristics and again they used an fdg pet scan which fdg pet scan which fdg pet scan which was able to it quantifies the activity was able to it quantifies the activity was able to it quantifies the activity of the this metabolically protective of the this metabolically protective of the this metabolically protective brown fat brown fat brown fat what's interesting here is if you look what's interesting here is if you look what's interesting here is if you look at this baseline characteristics between at this baseline characteristics between at this baseline characteristics between the different individuals in the the the different individuals in the the the different individuals in the the study they're young men okay similar study they're young men okay similar study they're young men okay similar body weight no statistical significant body weight no statistical significant body weight no statistical significant difference in body weight or fat mass or difference in body weight or fat mass or difference in body weight or fat mass or muscle mass so by all accounts from just muscle mass so by all accounts from just muscle mass so by all accounts from just a anthropometric standpoint these are

06:00a anthropometric standpoint these are a anthropometric standpoint these are very kind of uniform very kind of uniform very kind of uniform study subjects but what was different is study subjects but what was different is study subjects but what was different is the quantity of the brown adipose tissue the quantity of the brown adipose tissue the quantity of the brown adipose tissue which was really important now let's which was really important now let's which was really important now let's talk about the different experiments talk about the different experiments talk about the different experiments that they did they had two different that they did they had two different that they did they had two different studies they had one study where they studies they had one study where they studies they had one study where they had the subjects have a standardized had the subjects have a standardized had the subjects have a standardized breakfast in lunch and dinner and they breakfast in lunch and dinner and they breakfast in lunch and dinner and they quantify the energy expenditure the fat quantify the energy expenditure the fat quantify the energy expenditure the fat oxidation and also looked at respiratory oxidation and also looked at respiratory oxidation and also looked at respiratory quotient quotient quotient in the different subjects comparing what in the different subjects comparing what in the different subjects comparing what are the differences between individuals are the differences between individuals are the differences between individuals who don't have much detectable levels of who don't have much detectable levels of who don't have much detectable levels of brown adipose tissue compared to those brown adipose tissue compared to those brown adipose tissue compared to those who do and what they're able to find in who do and what they're able to find in who do and what they're able to find in these figures that you can see here is these figures that you can see here is these figures that you can see here is there was a statistically significant there was a statistically significant there was a statistically significant increase in energy expenditure only in increase in energy expenditure only in increase in energy expenditure only in individuals after meals especially in individuals after meals especially in individuals after meals especially in the morning and at lunch compared to the morning and at lunch compared to the morning and at lunch compared to dinner and those who had high levels of dinner and those who had high levels of dinner and those who had high levels of brown adipose tissue compared to those brown adipose tissue compared to those who don't they also saw changes in fat who don't they also saw changes in fat who don't they also saw changes in fat oxidation and this was respiratory oxidation and this was respiratory oxidation and this was respiratory quotient so this is a way of looking at quotient so this is a way of looking at quotient so this is a way of looking at you know what what are the predominant you know what what are the predominant you know what what are the predominant fuels that are being oxidized in that fuels that are being oxidized in that fuels that are being oxidized in that person at that particular point in time person at that particular point in time person at that particular point in time and so the so-called diet induced

07:00and so the so-called diet induced and so the so-called diet induced thermogenesis let's just back up this is thermogenesis let's just back up this is thermogenesis let's just back up this is important this is another aspect when it important this is another aspect when it important this is another aspect when it comes to your resting metabolic rate and comes to your resting metabolic rate and comes to your resting metabolic rate and your body's energy expenditure and fuel your body's energy expenditure and fuel your body's energy expenditure and fuel preference and all that so if you want preference and all that so if you want preference and all that so if you want to think about a very easy way to to think about a very easy way to to think about a very easy way to increase your body's resting metabolic increase your body's resting metabolic increase your body's resting metabolic rate and to become more efficient and to rate and to become more efficient and to rate and to become more efficient and to basically have a bigger engine basically have a bigger engine basically have a bigger engine throughout your life so that you can throughout your life so that you can throughout your life so that you can have a little bit more buffer room have a little bit more buffer room have a little bit more buffer room should you decide to have a treat or should you decide to have a treat or should you decide to have a treat or have a glass of wine or maybe a mixed have a glass of wine or maybe a mixed have a glass of wine or maybe a mixed drink or uh to go out and have a little drink or uh to go out and have a little drink or uh to go out and have a little bit of ice cream with your kids to have bit of ice cream with your kids to have bit of ice cream with your kids to have a little more flexibility in your life a little more flexibility in your life a little more flexibility in your life where you can benefit from having a where you can benefit from having a where you can benefit from having a little bit of a higher resting metabolic little bit of a higher resting metabolic little bit of a higher resting metabolic rate and the way that you can do that is rate and the way that you can do that is rate and the way that you can do that is by being more intentional about getting by being more intentional about getting by being more intentional about getting cold on purpose because what these uh cold on purpose because what these uh cold on purpose because what these uh authors in this lab study was able to authors in this lab study was able to authors in this lab study was able to find in humans that had higher find in humans that had higher find in humans that had higher quantities of brown adipose tissue they quantities of brown adipose tissue they quantities of brown adipose tissue they had a higher energy expenditure they had a higher energy expenditure they had a higher energy expenditure they increased preferentially after meals increased preferentially after meals increased preferentially after meals more fat if they had more brown adipose more fat if they had more brown adipose more fat if they had more brown adipose tissue and this was most

08:00tissue and this was most tissue and this was most significant in the morning and at lunch significant in the morning and at lunch significant in the morning and at lunch so it seems that from a circadian rhythm so it seems that from a circadian rhythm so it seems that from a circadian rhythm standpoint our brown adipose tissue and standpoint our brown adipose tissue and standpoint our brown adipose tissue and it might have to do with this cortisol it might have to do with this cortisol it might have to do with this cortisol awakening response and the cortisol and awakening response and the cortisol and awakening response and the cortisol and the adrenaline and the hormones that are the adrenaline and the hormones that are the adrenaline and the hormones that are released from our adrenal glands in the released from our adrenal glands in the released from our adrenal glands in the morning morning morning that that could induce or cause this that that could induce or cause this that that could induce or cause this bran adipose tissue to oxidize more fat bran adipose tissue to oxidize more fat bran adipose tissue to oxidize more fat for fuel and so forth but it turns out for fuel and so forth but it turns out for fuel and so forth but it turns out that individuals who have higher levels that individuals who have higher levels that individuals who have higher levels of brown fat it's more active in the of brown fat it's more active in the of brown fat it's more active in the morning time so if you want to again morning time so if you want to again morning time so if you want to again increase your body's fat oxidation and increase your body's fat oxidation and increase your body's fat oxidation and energy expenditure and maybe have a energy expenditure and maybe have a energy expenditure and maybe have a little bit more fat burning even after little bit more fat burning even after little bit more fat burning even after you eat a meal you eat a meal you eat a meal well maybe if you are a little bit more well maybe if you are a little bit more well maybe if you are a little bit more intentional this winter about getting intentional this winter about getting intentional this winter about getting cold on purpose you can do just that now cold on purpose you can do just that now cold on purpose you can do just that now in the second set of experiments okay in the second set of experiments okay in the second set of experiments okay that was study one using the same study that was study one using the same study that was study one using the same study subjects in study two they did something subjects in study two they did something subjects in study two they did something different where they had individuals sit different where they had individuals sit different where they had individuals sit in uh you know 70 degree sort of in uh you know 70 degree sort of in uh you know 70 degree sort of temperature controlled room which is temperature controlled room which is temperature controlled room which is very comfortable uh room temp room then very comfortable uh room temp room then very comfortable uh room temp room then they had them go into a a colder room i

09:00they had them go into a a colder room i they had them go into a a colder room i think was 19 degrees think was 19 degrees think was 19 degrees celsius here so not super cold but just celsius here so not super cold but just celsius here so not super cold but just to the point where it's like wow it's a to the point where it's like wow it's a to the point where it's like wow it's a little little chilly in this room and little little chilly in this room and little little chilly in this room and they looked at the induction of brown they looked at the induction of brown they looked at the induction of brown adipose tissue and changes in fatty acid adipose tissue and changes in fatty acid adipose tissue and changes in fatty acid oxidation and energy expenditure and as oxidation and energy expenditure and as oxidation and energy expenditure and as you might expect individuals who had you might expect individuals who had you might expect individuals who had higher quantities of brown adipose higher quantities of brown adipose higher quantities of brown adipose tissue had increases in their fatty acid tissue had increases in their fatty acid tissue had increases in their fatty acid oxidation and energy expenditure after oxidation and energy expenditure after oxidation and energy expenditure after getting cold compared to those who don't getting cold compared to those who don't getting cold compared to those who don't have quantifiable levels of brown have quantifiable levels of brown have quantifiable levels of brown adipose issues so essentially getting a adipose issues so essentially getting a adipose issues so essentially getting a little bit of cold helps to cause more little bit of cold helps to cause more little bit of cold helps to cause more of the shivering induced thermogenesis of the shivering induced thermogenesis of the shivering induced thermogenesis that translates into higher fat that translates into higher fat that translates into higher fat oxidation and at higher metabolic rate oxidation and at higher metabolic rate oxidation and at higher metabolic rate so this is all good so by now you're so this is all good so by now you're so this is all good so by now you're probably convinced okay it probably probably convinced okay it probably probably convinced okay it probably makes sense to be a little bit more makes sense to be a little bit more makes sense to be a little bit more intentional about inducing brown adipose intentional about inducing brown adipose intentional about inducing brown adipose tissue in my life tissue in my life tissue in my life incorporating this into my schedule as incorporating this into my schedule as incorporating this into my schedule as uncomfortable as it can be uncomfortable as it can be uncomfortable as it can be so how do i go about doing that and so so how do i go about doing that and so so how do i go about doing that and so let's let's talk about that practical let's let's talk about that practical let's let's talk about that practical kind of nuts and bolts and then we'll

10:00kind of nuts and bolts and then we'll kind of nuts and bolts and then we'll finish off with some notes here in the finish off with some notes here in the finish off with some notes here in the discussion part of this particular study discussion part of this particular study discussion part of this particular study so so so what do you do well i'm a huge fan of what do you do well i'm a huge fan of what do you do well i'm a huge fan of just starting with cold showers and so just starting with cold showers and so just starting with cold showers and so this can be something that this can be something that this can be something that and i like to actually tell people and i and i like to actually tell people and i and i like to actually tell people and i share this with my clients all the time share this with my clients all the time share this with my clients all the time you want to split up your shower so you want to split up your shower so you want to split up your shower so first thing in the morning maybe you're first thing in the morning maybe you're first thing in the morning maybe you're going to get up you're going to meditate going to get up you're going to meditate going to get up you're going to meditate drink some coffee drink some tea do some drink some coffee drink some tea do some drink some coffee drink some tea do some chores around the house if you within chores around the house if you within chores around the house if you within that first 20 minutes if you can go in that first 20 minutes if you can go in that first 20 minutes if you can go in the shower and this may not be your real the shower and this may not be your real the shower and this may not be your real shower so again you're going to add in shower so again you're going to add in shower so again you're going to add in bake in a little bit more time into your bake in a little bit more time into your bake in a little bit more time into your morning routine this could be an extra morning routine this could be an extra morning routine this could be an extra five minutes you go in the shower and five minutes you go in the shower and five minutes you go in the shower and just get a little uncomfortable this can just get a little uncomfortable this can just get a little uncomfortable this can be the first time you do it 20 30 be the first time you do it 20 30 be the first time you do it 20 30 seconds right it doesn't have to be a seconds right it doesn't have to be a seconds right it doesn't have to be a whole lot but you want to get whole lot but you want to get whole lot but you want to get cold first thing in the morning now this cold first thing in the morning now this cold first thing in the morning now this does a few different things it helps to does a few different things it helps to does a few different things it helps to kick start your body's cortisol kick start your body's cortisol kick start your body's cortisol awakening response because your body awakening response because your body awakening response because your body actually you know from a circadian actually you know from a circadian actually you know from a circadian rhythm standpoint when you look at rhythm standpoint when you look at rhythm standpoint when you look at temperature regulation and temperature temperature regulation and temperature temperature regulation and temperature fluctuation throughout the day your body fluctuation throughout the day your body fluctuation throughout the day your body should be coolest in the morning so your

11:00should be coolest in the morning so your should be coolest in the morning so your temperature influences your circadian temperature influences your circadian temperature influences your circadian clock system which then influence your clock system which then influence your clock system which then influence your metabolism and appetite and all of sleep metabolism and appetite and all of sleep metabolism and appetite and all of sleep wake cycles the whole thing wake cycles the whole thing wake cycles the whole thing so getting cold in the morning can not so getting cold in the morning can not so getting cold in the morning can not only help do these things that we've only help do these things that we've only help do these things that we've been talking about from an energy been talking about from an energy been talking about from an energy expenditure standpoint resting metabolic expenditure standpoint resting metabolic expenditure standpoint resting metabolic rate uh looking at fat oxidation but it rate uh looking at fat oxidation but it rate uh looking at fat oxidation but it can retrain or in train your body's can retrain or in train your body's can retrain or in train your body's circadian clock system so that's sort of circadian clock system so that's sort of circadian clock system so that's sort of the other i think really important side the other i think really important side the other i think really important side benefit benefit benefit maybe it's the primary benefit because maybe it's the primary benefit because maybe it's the primary benefit because you'd be surprised how many people have you'd be surprised how many people have you'd be surprised how many people have poor sleep wake habits and circadian poor sleep wake habits and circadian poor sleep wake habits and circadian issues and they're they have sleepless issues and they're they have sleepless issues and they're they have sleepless nights especially women so women nights especially women so women nights especially women so women especially if you're perimenopause post especially if you're perimenopause post especially if you're perimenopause post menopause please go in the shower in the menopause please go in the shower in the menopause please go in the shower in the morning take a cold shower you will be morning take a cold shower you will be morning take a cold shower you will be really impressed with how it can improve really impressed with how it can improve really impressed with how it can improve not only just immune health but your not only just immune health but your not only just immune health but your body circadian rhythm and might help you body circadian rhythm and might help you body circadian rhythm and might help you with fat oxidation so important stuff with fat oxidation so important stuff with fat oxidation so important stuff now now now if you want to take it to the next level if you want to take it to the next level if you want to take it to the next level maybe you invest maybe you invest maybe you invest in a belkin country stock tank and this in a belkin country stock tank and this in a belkin country stock tank and this is where we started it was a hundred

12:00is where we started it was a hundred is where we started it was a hundred dollars you know we got the hundred dollars you know we got the hundred dollars you know we got the hundred gallon stock tank we fill it up with the gallon stock tank we fill it up with the gallon stock tank we fill it up with the hose you can put a little sodium dichlor hose you can put a little sodium dichlor hose you can put a little sodium dichlor this is sort of what the you know the this is sort of what the you know the this is sort of what the you know the salt pools and salt hot tubs that's what salt pools and salt hot tubs that's what salt pools and salt hot tubs that's what they use there's a little bit less they use there's a little bit less they use there's a little bit less chlorine than just straight up chloride chlorine than just straight up chloride chlorine than just straight up chloride that you'd buy for a chlorinated or that you'd buy for a chlorinated or that you'd buy for a chlorinated or brominated pool or hot tub and just put brominated pool or hot tub and just put brominated pool or hot tub and just put a little bit of sodium dichlor in there a little bit of sodium dichlor in there a little bit of sodium dichlor in there that'll keep the water from that'll keep the water from that'll keep the water from turning really yucky and green and you turning really yucky and green and you turning really yucky and green and you can go in there in the morning now can go in there in the morning now can go in there in the morning now that's going to be next level once that's going to be next level once that's going to be next level once you've mastered the cold shower you're you've mastered the cold shower you're you've mastered the cold shower you're like we're talking you know baby steps like we're talking you know baby steps like we're talking you know baby steps to walking crawling and running now to walking crawling and running now to walking crawling and running now let's say you know you do that in the let's say you know you do that in the let's say you know you do that in the morning and you might need to change the morning and you might need to change the morning and you might need to change the water you can get a wayne um water you can get a wayne um water you can get a wayne um wayne company pump i can't remember i'll wayne company pump i can't remember i'll wayne company pump i can't remember i'll put a link from amazon so this little put a link from amazon so this little put a link from amazon so this little half horsepower pump and that's how you half horsepower pump and that's how you half horsepower pump and that's how you clean it out you know once a month and clean it out you know once a month and clean it out you know once a month and if you put a little sodium dichlor in if you put a little sodium dichlor in if you put a little sodium dichlor in there there there it the water will last about three to it the water will last about three to it the water will last about three to four weeks so it's not that bad in terms four weeks so it's not that bad in terms four weeks so it's not that bad in terms of getting really yucky and green and of getting really yucky and green and of getting really yucky and green and all of that you can put a little cover all of that you can put a little cover all of that you can put a little cover over it no big deal now if you want to over it no big deal now if you want to over it no big deal now if you want to go next level i really like the morosco go next level i really like the morosco go next level i really like the morosco forge tank i will put a coupon code

13:00forge tank i will put a coupon code forge tank i will put a coupon code below use hih at checkout what i like below use hih at checkout what i like below use hih at checkout what i like about that is uses an ozone filtration about that is uses an ozone filtration about that is uses an ozone filtration so the water stays crystal clear all the so the water stays crystal clear all the so the water stays crystal clear all the time and it gets darn cold it gets right time and it gets darn cold it gets right time and it gets darn cold it gets right above freezing so it's about 32 33 above freezing so it's about 32 33 above freezing so it's about 32 33 degrees now look i started doing this degrees now look i started doing this degrees now look i started doing this about 2015 and we just upgraded to the about 2015 and we just upgraded to the about 2015 and we just upgraded to the morosco forge now that's an investment morosco forge now that's an investment morosco forge now that's an investment it's about 9 000 bucks but we use that it's about 9 000 bucks but we use that it's about 9 000 bucks but we use that all the time when we have friends come all the time when we have friends come all the time when we have friends come over go in the sauna we have an outdoor over go in the sauna we have an outdoor over go in the sauna we have an outdoor sauna that's you know fueled by sauna that's you know fueled by sauna that's you know fueled by wood-fired stove we do contrast all the wood-fired stove we do contrast all the wood-fired stove we do contrast all the time it's amazing the contrast you know time it's amazing the contrast you know time it's amazing the contrast you know think about your your metabolism and think about your your metabolism and think about your your metabolism and your health like a rubber band you get your health like a rubber band you get your health like a rubber band you get really hot really cold that resiliency really hot really cold that resiliency really hot really cold that resiliency and the increase in heart rate and the increase in heart rate and the increase in heart rate variability as a result of that is variability as a result of that is variability as a result of that is amazing but that took years and years of amazing but that took years and years of amazing but that took years and years of doing that so you don't need to start doing that so you don't need to start doing that so you don't need to start there start with a cold shower start there start with a cold shower start there start with a cold shower start with a walk out outside now look women with a walk out outside now look women with a walk out outside now look women might be a little bit less inclined to might be a little bit less inclined to might be a little bit less inclined to do this because you're naturally cold do this because you're naturally cold do this because you're naturally cold anyway well anyway well anyway well getting cold on purpose guess what it getting cold on purpose guess what it getting cold on purpose guess what it does it helps to improve the activity of does it helps to improve the activity of

14:00does it helps to improve the activity of this brown adipose tissue this is your this brown adipose tissue this is your this brown adipose tissue this is your body's compensatory response when you body's compensatory response when you body's compensatory response when you get cold so if you're like oh i could get cold so if you're like oh i could get cold so if you're like oh i could never i could never imagine getting cold never i could never imagine getting cold never i could never imagine getting cold on purpose uh because i'm already cold on purpose uh because i'm already cold on purpose uh because i'm already cold anyway anyway anyway well maybe you don't have enough brown well maybe you don't have enough brown well maybe you don't have enough brown adipose tissue to help you get warm so adipose tissue to help you get warm so adipose tissue to help you get warm so there could be a little bit of there could be a little bit of there could be a little bit of discomfort in this transition and in discomfort in this transition and in discomfort in this transition and in improving improving improving your body's ability to induce brown your body's ability to induce brown your body's ability to induce brown adipose issue if we think about it like adipose issue if we think about it like adipose issue if we think about it like this this this if you're sedentary and not really if you're sedentary and not really if you're sedentary and not really active like well i'm so tired anyway i active like well i'm so tired anyway i active like well i'm so tired anyway i couldn't imagine going to the gym it's a couldn't imagine going to the gym it's a couldn't imagine going to the gym it's a very similar analogy like well you're very similar analogy like well you're very similar analogy like well you're tired because your metabolic machinery tired because your metabolic machinery tired because your metabolic machinery your mitochondria are not really your mitochondria are not really your mitochondria are not really operating at a good level so once you operating at a good level so once you operating at a good level so once you start exercising you actually improve start exercising you actually improve start exercising you actually improve your energy you get more energy by doing your energy you get more energy by doing your energy you get more energy by doing that so that so that so it sounds like counter-intuitive but it sounds like counter-intuitive but it sounds like counter-intuitive but that's sort of how these adaptations that's sort of how these adaptations that's sort of how these adaptations that are favorable work so consider that that are favorable work so consider that that are favorable work so consider that now you might be thinking well what time now you might be thinking well what time now you might be thinking well what time of the day of the day of the day will i get the most benefit you know if will i get the most benefit you know if will i get the most benefit you know if i want to be consistent with this i want to be consistent with this i want to be consistent with this routine well as this study talks about routine well as this study talks about routine well as this study talks about in the morning the morning it seems that

15:00in the morning the morning it seems that in the morning the morning it seems that from both the circadian rhythm from both the circadian rhythm from both the circadian rhythm standpoint that's when the body standpoint that's when the body standpoint that's when the body temperature is the coolest but also from temperature is the coolest but also from temperature is the coolest but also from a hormonal standpoint as a result of the a hormonal standpoint as a result of the a hormonal standpoint as a result of the circadian rhythms you know the cortisol circadian rhythms you know the cortisol circadian rhythms you know the cortisol the adrenaline as i mentioned earlier the adrenaline as i mentioned earlier the adrenaline as i mentioned earlier those might foster more activity in the those might foster more activity in the those might foster more activity in the brown output tissue but also they might brown output tissue but also they might brown output tissue but also they might help you um help you um help you um to to cause some of the fat burning and to to cause some of the fat burning and to to cause some of the fat burning and so forth so it's kind of a two-pronged so forth so it's kind of a two-pronged so forth so it's kind of a two-pronged approach so just consider that now that approach so just consider that now that approach so just consider that now that doesn't mean that doesn't mean that doesn't mean that if you do it in the afternoon it's going if you do it in the afternoon it's going if you do it in the afternoon it's going to wreck you or you're not going to get to wreck you or you're not going to get to wreck you or you're not going to get any benefits you'll still help to any benefits you'll still help to any benefits you'll still help to improve the activity most likely improve the activity most likely improve the activity most likely of this brown adipose tissue but from a of this brown adipose tissue but from a of this brown adipose tissue but from a fat loss resting metabolic great energy fat loss resting metabolic great energy fat loss resting metabolic great energy expenditure standpoint try to do this in expenditure standpoint try to do this in expenditure standpoint try to do this in the morning so really interesting stuff the morning so really interesting stuff the morning so really interesting stuff i would love to know what you think by i would love to know what you think by i would love to know what you think by leaving some comments below and i'll leaving some comments below and i'll leaving some comments below and i'll just finish off reading to you some of just finish off reading to you some of just finish off reading to you some of the i think important takeaways from the i think important takeaways from the i think important takeaways from this study and this is the discussion this study and this is the discussion this study and this is the discussion part of this paper again the people here part of this paper again the people here part of this paper again the people here is diurnal variations of brown fat is diurnal variations of brown fat is diurnal variations of brown fat thermogenesis and fat oxidation so thermogenesis and fat oxidation so thermogenesis and fat oxidation so this group previously measured energy this group previously measured energy this group previously measured energy expenditure for 24 hours in a whole room

16:00expenditure for 24 hours in a whole room expenditure for 24 hours in a whole room indirect calorimetry indirect calorimetry indirect calorimetry meter and found that diet induced meter and found that diet induced meter and found that diet induced thermogenesis so that is how much fat thermogenesis so that is how much fat thermogenesis so that is how much fat oxidation and energy expenditures oxidation and energy expenditures oxidation and energy expenditures increased after a meal so they found increased after a meal so they found increased after a meal so they found that diet induced hemogenesis and fat that diet induced hemogenesis and fat that diet induced hemogenesis and fat oxidation are higher in subjects with oxidation are higher in subjects with oxidation are higher in subjects with metabolically active brand adipose metabolically active brand adipose metabolically active brand adipose tissue than in those without it thus tissue than in those without it thus tissue than in those without it thus suggesting a significant contribution of suggesting a significant contribution of suggesting a significant contribution of brown adipose tissue to diet-induced brown adipose tissue to diet-induced brown adipose tissue to diet-induced thermogenesis now you might be like diet thermogenesis now you might be like diet thermogenesis now you might be like diet induced induced induced the thermic effect of food so think the thermic effect of food so think the thermic effect of food so think about that when you think about about that when you think about about that when you think about comparing protein versus carbohydrates comparing protein versus carbohydrates comparing protein versus carbohydrates sugar compared to a steak you know in sugar compared to a steak you know in sugar compared to a steak you know in terms of eating those foods how it terms of eating those foods how it terms of eating those foods how it affects the thermogenesis that affects the thermogenesis that affects the thermogenesis that contributes to about 20 to 25 of your contributes to about 20 to 25 of your contributes to about 20 to 25 of your overall resting metabolic rate well overall resting metabolic rate well overall resting metabolic rate well brown adipose tissue can can be like you brown adipose tissue can can be like you brown adipose tissue can can be like you know maybe swapping out um the know maybe swapping out um the know maybe swapping out um the equivalent that is from a calorie equivalent that is from a calorie equivalent that is from a calorie expenditure standpoint you know steak expenditure standpoint you know steak expenditure standpoint you know steak versus uh you know sugar right in terms versus uh you know sugar right in terms versus uh you know sugar right in terms of because protein is very has the

17:00of because protein is very has the of because protein is very has the thermic effect of food is increased for thermic effect of food is increased for thermic effect of food is increased for protein so protein so protein so so anyway they go on to say that so anyway they go on to say that so anyway they go on to say that although diet-induced thermogenesis although diet-induced thermogenesis although diet-induced thermogenesis exhibited no significant differences exhibited no significant differences exhibited no significant differences among the meals among the meals among the meals diet-induced thermogenesis after diet-induced thermogenesis after diet-induced thermogenesis after breakfast in the high-brown adipose breakfast in the high-brown adipose breakfast in the high-brown adipose tissue group was significantly larger tissue group was significantly larger tissue group was significantly larger than in those with low brown adipose than in those with low brown adipose than in those with low brown adipose tissue even more fat oxidation was also tissue even more fat oxidation was also tissue even more fat oxidation was also higher after breakfast than after lunch higher after breakfast than after lunch higher after breakfast than after lunch than after dinner so in the morning than after dinner so in the morning than after dinner so in the morning the metabolic protection of brown the metabolic protection of brown the metabolic protection of brown adipose tissue offers not only the adipose tissue offers not only the adipose tissue offers not only the increase in the so-called thermic affect increase in the so-called thermic affect increase in the so-called thermic affect the food or the diet-induced the food or the diet-induced the food or the diet-induced thermogenesis but the fat oxidation now thermogenesis but the fat oxidation now thermogenesis but the fat oxidation now they say that these results suggest that they say that these results suggest that they say that these results suggest that high brown adipose high brown adipose high brown adipose activity may contribute to both diet activity may contribute to both diet activity may contribute to both diet induced thermogenesis and fat oxidation induced thermogenesis and fat oxidation induced thermogenesis and fat oxidation after breakfast and lunch more so than after breakfast and lunch more so than after breakfast and lunch more so than after dinner the diurnal variations of after dinner the diurnal variations of after dinner the diurnal variations of the brown adipose tissue associated diet the brown adipose tissue associated diet the brown adipose tissue associated diet induced thermogenesis and fat oxidation induced thermogenesis and fat oxidation imply that the brown adipose tissue imply that the brown adipose tissue imply that the brown adipose tissue activity is higher in the morning than activity is higher in the morning than activity is higher in the morning than in the evening and at night in the evening and at night in the evening and at night kind of repetitive there but i'm just

18:00kind of repetitive there but i'm just kind of repetitive there but i'm just reading exactly what they wrote here reading exactly what they wrote here reading exactly what they wrote here going back and finishing off here with going back and finishing off here with going back and finishing off here with the circadian rhythm a circadian rhythm the circadian rhythm a circadian rhythm the circadian rhythm a circadian rhythm in brown adipose tissue thermogenesis in brown adipose tissue thermogenesis in brown adipose tissue thermogenesis has been well documented in rodents that has been well documented in rodents that has been well documented in rodents that is the thermogenic activities and is the thermogenic activities and is the thermogenic activities and expression of some key molecules expression of some key molecules expression of some key molecules including thermogenic uncoupling protein including thermogenic uncoupling protein including thermogenic uncoupling protein we've talked about this uncoupling we've talked about this uncoupling we've talked about this uncoupling protein 1 in the mitochondria protein 1 in the mitochondria protein 1 in the mitochondria show clear diurnal rhythmic variations show clear diurnal rhythmic variations show clear diurnal rhythmic variations that contribute to body temperature and that contribute to body temperature and that contribute to body temperature and metabolism metabolism metabolism of glucose and lipids of glucose and lipids of glucose and lipids so just keep in mind you know if you so just keep in mind you know if you so just keep in mind you know if you wanna when do you take the cold shower wanna when do you take the cold shower wanna when do you take the cold shower try to do it in the morning as try to do it in the morning as try to do it in the morning as uncomfortable as that is now they talk uncomfortable as that is now they talk uncomfortable as that is now they talk about the hormones here particularly about the hormones here particularly about the hormones here particularly cortisol so talking about the context of cortisol so talking about the context of cortisol so talking about the context of the circadian rhythm influence of brown the circadian rhythm influence of brown the circadian rhythm influence of brown adipose tissue they say another possible adipose tissue they say another possible adipose tissue they say another possible factor may be glucocorticoids plasma factor may be glucocorticoids plasma factor may be glucocorticoids plasma cortisol levels are highest in the early cortisol levels are highest in the early cortisol levels are highest in the early morning and decrease in the evening morning and decrease in the evening morning and decrease in the evening considering the acute stimulatory effect considering the acute stimulatory effect considering the acute stimulatory effect of glucocorticoids on brown adipose of glucocorticoids on brown adipose of glucocorticoids on brown adipose tissue in humans it may be conceivable tissue in humans it may be conceivable tissue in humans it may be conceivable that the cortisol surge in the morning that the cortisol surge in the morning that the cortisol surge in the morning could potentially increase brown adipose could potentially increase brown adipose could potentially increase brown adipose tissue activity it is also possible that

19:00tissue activity it is also possible that tissue activity it is also possible that the responsiveness of brown adipose the responsiveness of brown adipose the responsiveness of brown adipose tissue to catecholamines and tissue to catecholamines and tissue to catecholamines and glucocorticoids may glucocorticoids may glucocorticoids may change diurnally so the major fuel change diurnally so the major fuel change diurnally so the major fuel substrate of bran adipose tissue they substrate of bran adipose tissue they substrate of bran adipose tissue they say is fatty acids derived not only from say is fatty acids derived not only from say is fatty acids derived not only from intracellular triglycerides like in your intracellular triglycerides like in your intracellular triglycerides like in your muscles and and so forth but also from muscles and and so forth but also from muscles and and so forth but also from blood lipo proteins like cholesterol and blood lipo proteins like cholesterol and blood lipo proteins like cholesterol and non-esterified fatty acids so these are non-esterified fatty acids so these are non-esterified fatty acids so these are the free fats that are liberated after the free fats that are liberated after the free fats that are liberated after hormones like hormone sensitive lipase hormones like hormone sensitive lipase hormones like hormone sensitive lipase and glucagon and low insulin states can and glucagon and low insulin states can and glucagon and low insulin states can release cause your fat cells to release release cause your fat cells to release release cause your fat cells to release more fatty acids more fatty acids more fatty acids those are free or non-esterified fats those are free or non-esterified fats those are free or non-esterified fats floating floating floating those again those again those again as we've talked about before it can be as we've talked about before it can be as we've talked about before it can be sent to your liver to make ketones sent to your liver to make ketones sent to your liver to make ketones that's part of it but they can also that's part of it but they can also that's part of it but they can also directly be oxidized and the authors say directly be oxidized and the authors say directly be oxidized and the authors say uh in that context implying that brown uh in that context implying that brown uh in that context implying that brown adipose tissue acts as a metabolic sink adipose tissue acts as a metabolic sink adipose tissue acts as a metabolic sink and a regulator of plasma lipids now and a regulator of plasma lipids now and a regulator of plasma lipids now it's important to talk about this it's important to talk about this it's important to talk about this metabolic sync concept because

20:00metabolic sync concept because metabolic sync concept because over you know too many non-certified over you know too many non-certified over you know too many non-certified fats circulating can cause this fats circulating can cause this fats circulating can cause this lipotoxicity and these fats can lipotoxicity and these fats can lipotoxicity and these fats can infiltrate in the pancreas in the heart infiltrate in the pancreas in the heart infiltrate in the pancreas in the heart in the liver and the muscles where they in the liver and the muscles where they in the liver and the muscles where they cause maladaptive sequila insulin cause maladaptive sequila insulin cause maladaptive sequila insulin resistance fatty liver disease fatty resistance fatty liver disease fatty resistance fatty liver disease fatty pancreas all that so if you can have pancreas all that so if you can have pancreas all that so if you can have train your body to have more more buffer train your body to have more more buffer train your body to have more more buffer capacity to buffer capacity to buffer capacity to buffer these not so metabolically protective these not so metabolically protective these not so metabolically protective fats right we think oh fat oxidation fats right we think oh fat oxidation fats right we think oh fat oxidation free fats good circulating that means free fats good circulating that means free fats good circulating that means that we can utilize them but not always that we can utilize them but not always that we can utilize them but not always and so um you know having this this and so um you know having this this and so um you know having this this buffer capacity could be helpful so buffer capacity could be helpful so buffer capacity could be helpful so interesting stuff friends i think this interesting stuff friends i think this interesting stuff friends i think this is fascinating because it highlights a is fascinating because it highlights a is fascinating because it highlights a lot of things that we've been talking lot of things that we've been talking lot of things that we've been talking about when it comes to flaws associated about when it comes to flaws associated about when it comes to flaws associated with the energy in energy out sort of with the energy in energy out sort of with the energy in energy out sort of calories in calories out model calories in calories out model calories in calories out model and that is you know treating the human and that is you know treating the human and that is you know treating the human body as though it's just sort of this uh body as though it's just sort of this uh body as though it's just sort of this uh homogeneous thing every human being has homogeneous thing every human being has homogeneous thing every human being has the same metabolic rate no matter what

21:00the same metabolic rate no matter what the same metabolic rate no matter what same ability to oxidize a different same ability to oxidize a different same ability to oxidize a different particular substrate no matter the time particular substrate no matter the time particular substrate no matter the time of the day and we know that not to be of the day and we know that not to be of the day and we know that not to be true true true your gut has a clock it's influenced by your gut has a clock it's influenced by your gut has a clock it's influenced by both peripheral circadian clock both peripheral circadian clock both peripheral circadian clock in trainers and also the central in trainers and also the central in trainers and also the central circadian clock system you know what you circadian clock system you know what you circadian clock system you know what you eat in the morning is metabolized eat in the morning is metabolized eat in the morning is metabolized differently differently differently than what you eat in the evening and it than what you eat in the evening and it than what you eat in the evening and it turns out that when you get cold may turns out that when you get cold may turns out that when you get cold may influence your metabolic rate and fat influence your metabolic rate and fat influence your metabolic rate and fat oxidation ability oxidation ability oxidation ability uh you know different at different times uh you know different at different times uh you know different at different times of the day of the day so that was a long-winded way of saying so that was a long-winded way of saying so that was a long-winded way of saying get cold on purpose especially in the get cold on purpose especially in the get cold on purpose especially in the morning okay that's a take-home message morning okay that's a take-home message morning okay that's a take-home message here this podcast could have been 45 here this podcast could have been 45 here this podcast could have been 45 seconds but i know you like the details seconds but i know you like the details seconds but i know you like the details and hopefully you found this helpful if and hopefully you found this helpful if and hopefully you found this helpful if you did hit that like button please you did hit that like button please you did hit that like button please share this direct link with a friend or share this direct link with a friend or share this direct link with a friend or family member what i'll do in the show family member what i'll do in the show family member what i'll do in the show notes is link uh research from this notes is link uh research from this notes is link uh research from this particular lab particular lab particular lab the lab again the lab again the lab again was at tinchey college in japan was at tinchey college in japan was at tinchey college in japan these particular scientists have these particular scientists have these particular scientists have conducted a litany of different conducted a litany of different conducted a litany of different experiments that help us better

22:00experiments that help us better experiments that help us better understand the metabolic protection understand the metabolic protection understand the metabolic protection offered by brown adipose tissue and offered by brown adipose tissue and offered by brown adipose tissue and supporting sort of the lifestyle supporting sort of the lifestyle supporting sort of the lifestyle intervention of getting cold on purpose intervention of getting cold on purpose intervention of getting cold on purpose taking a cold shower doing that polar taking a cold shower doing that polar taking a cold shower doing that polar plunge you know when your friends invite plunge you know when your friends invite plunge you know when your friends invite you this winter hey january 1st want to you this winter hey january 1st want to you this winter hey january 1st want to come with us to jump into a lake a river come with us to jump into a lake a river come with us to jump into a lake a river a stream the ocean i want you to say yes a stream the ocean i want you to say yes a stream the ocean i want you to say yes i'm going to do it even though i don't i'm going to do it even though i don't i'm going to do it even though i don't feel comfortable doing it it's really a feel comfortable doing it it's really a feel comfortable doing it it's really a lot of fun so as always friends thanks lot of fun so as always friends thanks lot of fun so as always friends thanks for tuning in we will catch you on a for tuning in we will catch you on a for tuning in we will catch you on a future show down the road bye now future show down the road bye now future show down the road bye now [Music] [Applause]

↑

Transcript by Tealeaf 🌿  |  YouTube

Contrast Collective | YouTube