How Cold Plunging Reduced My Stress and Anxiety (6-Month Results) - Full Transcript | Contrast Collective

Full Transcript: How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)

Click any timestamp to jump to that point in the video.

0:00

What if everything you thought you knew What if everything you thought you knew about cold plunging was simply about cold plunging was simply about cold plunging was simply incomplete? We all thought we knew why incomplete? We all thought we knew why incomplete? We all thought we knew why to do it. The testosterone benefits, the to do it. The testosterone benefits, the to do it. The testosterone benefits, the recovery, the fat loss, the mental recovery, the fat loss, the mental recovery, the fat loss, the mental resilience, the getting tough. All real, resilience, the getting tough. All real, resilience, the getting tough. All real, all backed by science. But what if some all backed by science. But what if some all backed by science. But what if some of the most powerful benefits of cold of the most powerful benefits of cold of the most powerful benefits of cold plunging were the ones nobody's even plunging were the ones nobody's even plunging were the ones nobody's even talking about? The stress that talking about? The stress that talking about? The stress that disappears in 3 minutes. The anxiety disappears in 3 minutes. The anxiety disappears in 3 minutes. The anxiety that just leaves with controlled that just leaves with controlled that just leaves with controlled breathing and extended exposure. the breathing and extended exposure. the breathing and extended exposure. the evening alcohol cravings that simply evening alcohol cravings that simply evening alcohol cravings that simply stop. Today we're going to dive into all stop. Today we're going to dive into all stop. Today we're going to dive into all of the unexpected benefits of cold of the unexpected benefits of cold of the unexpected benefits of cold plunging so you know if this is the plunging so you know if this is the plunging so you know if this is the right tool for you. Well, hey everyone. right tool for you. Well, hey everyone. right tool for you. Well, hey everyone. I'm Jesse Carriat. Welcome back to I'm Jesse Carriat. Welcome back to I'm Jesse Carriat. Welcome back to Stronger Weekly. If you're new here and Stronger Weekly. If you're new here and Stronger Weekly. If you're new here and for the first time joining us, thank you for the first time joining us, thank you for the first time joining us, thank you so much. Welcome if you are a regular so much. Welcome if you are a regular so much. Welcome if you are a regular listener or viewer of the show. Thank listener or viewer of the show. Thank listener or viewer of the show. Thank you so much for coming back to check in you so much for coming back to check in you so much for coming back to check in with us. Now, I am going to share with us. Now, I am going to share with us. Now, I am going to share something personal today because about 6 something personal today because about 6 something personal today because about 6 months ago, I started doing something months ago, I started doing something months ago, I started doing something that completely changed my life. And I that completely changed my life. And I that completely changed my life. And I don't mean that in a hyperbolic

1:00

don't mean that in a hyperbolic don't mean that in a hyperbolic clickbaity kind of way. That's not my clickbaity kind of way. That's not my clickbaity kind of way. That's not my style. I mean it literally changed how I style. I mean it literally changed how I style. I mean it literally changed how I parent, how I work, how I train, and parent, how I work, how I train, and parent, how I work, how I train, and yes, how I relate to alcohol. Origins of yes, how I relate to alcohol. Origins of yes, how I relate to alcohol. Origins of this show, if you've been here for a this show, if you've been here for a this show, if you've been here for a while, started back in 2023. We focused while, started back in 2023. We focused while, started back in 2023. We focused a lot about alcohol because alcohol was a lot about alcohol because alcohol was a lot about alcohol because alcohol was something that really impacted my life something that really impacted my life something that really impacted my life in a negative way. And we've evolved. So in a negative way. And we've evolved. So in a negative way. And we've evolved. So now we focus on fitness, mental health, now we focus on fitness, mental health, now we focus on fitness, mental health, addiction, parenting, all the things. addiction, parenting, all the things. addiction, parenting, all the things. But alcohol continues to be something But alcohol continues to be something But alcohol continues to be something that I need to focus on to make sure it that I need to focus on to make sure it that I need to focus on to make sure it doesn't creep back up as a problem in my doesn't creep back up as a problem in my doesn't creep back up as a problem in my life. And the thing that I've done that life. And the thing that I've done that life. And the thing that I've done that unexpectedly has helped me continue to unexpectedly has helped me continue to unexpectedly has helped me continue to maintain a healthy relationship with maintain a healthy relationship with maintain a healthy relationship with alcohol and all those other benefits I alcohol and all those other benefits I alcohol and all those other benefits I stated is, believe it or not, cold stated is, believe it or not, cold stated is, believe it or not, cold plunging. And before you roll your eyes, plunging. And before you roll your eyes, plunging. And before you roll your eyes, if you didn't already thinking that this if you didn't already thinking that this if you didn't already thinking that this is another just kind of bro science life is another just kind of bro science life is another just kind of bro science life hacky optimization episode about hacky optimization episode about hacky optimization episode about testosterone and ice baths, just stick testosterone and ice baths, just stick testosterone and ice baths, just stick with me because what I discovered had with me because what I discovered had with me because what I discovered had nothing to do with what I was looking

2:00

nothing to do with what I was looking nothing to do with what I was looking for when I started cold plunging back in for when I started cold plunging back in for when I started cold plunging back in July of 2025. So today I'm going to July of 2025. So today I'm going to July of 2025. So today I'm going to break down the neuroscience of why just break down the neuroscience of why just break down the neuroscience of why just three minutes in 48°ree water give or three minutes in 48°ree water give or three minutes in 48°ree water give or take became the most powerful tool in my take became the most powerful tool in my take became the most powerful tool in my entire mental health and almost my entire mental health and almost my entire mental health and almost my physical toolkit. How it reduced my physical toolkit. How it reduced my physical toolkit. How it reduced my anxiety, helped me regulate my nervous anxiety, helped me regulate my nervous anxiety, helped me regulate my nervous system, especially as a busy, often system, especially as a busy, often system, especially as a busy, often overstimulated, stressed out parent, and overstimulated, stressed out parent, and overstimulated, stressed out parent, and yes, significantly reduced my alcohol yes, significantly reduced my alcohol yes, significantly reduced my alcohol cravings. I'm going to share the moment cravings. I'm going to share the moment cravings. I'm going to share the moment that I had that breakthrough and I that I had that breakthrough and I that I had that breakthrough and I realized it can help me with those realized it can help me with those realized it can help me with those things. The exact ritual that I use, the things. The exact ritual that I use, the things. The exact ritual that I use, the science behind it. We'll go into the science behind it. We'll go into the science behind it. We'll go into the physical benefits, practical protocols, physical benefits, practical protocols, physical benefits, practical protocols, and mental health benefits. So stay and mental health benefits. So stay and mental health benefits. So stay tuned. That is the deep dive topic of tuned. That is the deep dive topic of tuned. That is the deep dive topic of the week. But first, as we do every the week. But first, as we do every the week. But first, as we do every single episode of Stronger Weekly, we single episode of Stronger Weekly, we single episode of Stronger Weekly, we are going to talk about the news. What's are going to talk about the news. What's are going to talk about the news. What's happening in the health and fitness happening in the health and fitness happening in the health and fitness world? Just a couple uh quick headlines

3:00

world? Just a couple uh quick headlines world? Just a couple uh quick headlines here. You know, there's a landmark trial here. You know, there's a landmark trial here. You know, there's a landmark trial that could fundamentally change how kids that could fundamentally change how kids that could fundamentally change how kids use social media in America, 3,000 use social media in America, 3,000 use social media in America, 3,000 lawsuits piling up against weight loss lawsuits piling up against weight loss lawsuits piling up against weight loss drug makers, surgeons performing drug makers, surgeons performing drug makers, surgeons performing operations 1,700 miles away from their operations 1,700 miles away from their operations 1,700 miles away from their patients, and of course, the Winter patients, and of course, the Winter patients, and of course, the Winter Olympics are coming up here soon in just Olympics are coming up here soon in just Olympics are coming up here soon in just a week. If you don't want to hear the a week. If you don't want to hear the a week. If you don't want to hear the news, you can just skip forward, get news, you can just skip forward, get news, you can just skip forward, get right into the deep dive on cold right into the deep dive on cold right into the deep dive on cold plunging. But I think you should stick plunging. But I think you should stick plunging. But I think you should stick around. We've got some good headlines around. We've got some good headlines around. We've got some good headlines and we're about to dive into them. So, and we're about to dive into them. So, and we're about to dive into them. So, let's hit our health and fitness let's hit our health and fitness let's hit our health and fitness headlines of the week. headlines of the week. headlines of the week. Your first health and fitness headline Your first health and fitness headline Your first health and fitness headline of the week is a firstofits-kind trial of the week is a firstofits-kind trial of the week is a firstofits-kind trial that got underway this week in Los that got underway this week in Los that got underway this week in Los Angeles. One that could fundamentally Angeles. One that could fundamentally Angeles. One that could fundamentally change how social media companies design change how social media companies design change how social media companies design their platforms for young users. Let's their platforms for young users. Let's their platforms for young users. Let's dive into it. So Meta and YouTube are dive into it. So Meta and YouTube are dive into it. So Meta and YouTube are now defending themselves in court now defending themselves in court now defending themselves in court against allegations that their products against allegations that their products against allegations that their products are deliberately designed to be are deliberately designed to be are deliberately designed to be addictive to children. Of course they addictive to children. Of course they addictive to children. Of course they are. So some details. The case centers

4:00

are. So some details. The case centers are. So some details. The case centers on a 19-year-old California woman on a 19-year-old California woman on a 19-year-old California woman identified only as KGM who claims she identified only as KGM who claims she identified only as KGM who claims she became addicted to social media at the became addicted to social media at the became addicted to social media at the young age of just 10 years old and that young age of just 10 years old and that young age of just 10 years old and that that addiction contributed to depression that addiction contributed to depression that addiction contributed to depression and suicidal thoughts. The lawsuit and suicidal thoughts. The lawsuit and suicidal thoughts. The lawsuit alleges these weren't accidental alleges these weren't accidental alleges these weren't accidental outcomes. According to court documents, outcomes. According to court documents, outcomes. According to court documents, the platforms quote deliberately the platforms quote deliberately the platforms quote deliberately embedded in their products an array of embedded in their products an array of embedded in their products an array of design features aimed at maximizing design features aimed at maximizing design features aimed at maximizing youth engagement to drive advertising youth engagement to drive advertising youth engagement to drive advertising revenue and quote borrowing techniques revenue and quote borrowing techniques revenue and quote borrowing techniques from quote slot machines and the from quote slot machines and the from quote slot machines and the cigarette industry. Here's what makes cigarette industry. Here's what makes cigarette industry. Here's what makes this case significant. Tik Tok and this case significant. Tik Tok and this case significant. Tik Tok and Snapchat both settled with the plaintiff Snapchat both settled with the plaintiff Snapchat both settled with the plaintiff before the trial began. Terms of course before the trial began. Terms of course before the trial began. Terms of course undisclosed. That leaves Meta and undisclosed. That leaves Meta and undisclosed. That leaves Meta and YouTube to face the jury alone. So YouTube to face the jury alone. So YouTube to face the jury alone. So basically Tik Tok and Snapchat said, basically Tik Tok and Snapchat said, basically Tik Tok and Snapchat said, "I'm out of here." And uh these other "I'm out of here." And uh these other "I'm out of here." And uh these other two are fighting for it. So Meta CEO two are fighting for it. So Meta CEO two are fighting for it. So Meta CEO Mark Zuckerberg is expected to testify

5:00

Mark Zuckerberg is expected to testify Mark Zuckerberg is expected to testify this February 2026. The trial is this February 2026. The trial is this February 2026. The trial is projected to last 6 to 8 weeks. And this projected to last 6 to 8 weeks. And this projected to last 6 to 8 weeks. And this is just the beginning. More than 1,600 is just the beginning. More than 1,600 is just the beginning. More than 1,600 plaintiffs, including over 350 families plaintiffs, including over 350 families plaintiffs, including over 350 families and 250 school districts, have now filed and 250 school districts, have now filed and 250 school districts, have now filed similar lawsuits. Over 40 state attorney similar lawsuits. Over 40 state attorney similar lawsuits. Over 40 state attorney generals, have also sued Meta. A federal generals, have also sued Meta. A federal generals, have also sued Meta. A federal trial representing school district is trial representing school district is trial representing school district is also scheduled for June. So, how is Meta also scheduled for June. So, how is Meta also scheduled for June. So, how is Meta and YouTube responding? So Meta pushed and YouTube responding? So Meta pushed and YouTube responding? So Meta pushed back in a recent blog post stating these back in a recent blog post stating these back in a recent blog post stating these lawsuits quote oversimplify a serious lawsuits quote oversimplify a serious lawsuits quote oversimplify a serious issue pointing to academic pressure, issue pointing to academic pressure, issue pointing to academic pressure, school safety, and socioeconomic school safety, and socioeconomic school safety, and socioeconomic challenges as contributing factors to challenges as contributing factors to challenges as contributing factors to teen mental health struggles. I'm sorry, teen mental health struggles. I'm sorry, teen mental health struggles. I'm sorry, it's just complete [ __ ] A Meta it's just complete [ __ ] A Meta it's just complete [ __ ] A Meta spokesperson said the company is quote spokesperson said the company is quote spokesperson said the company is quote confident the evidence will show our confident the evidence will show our confident the evidence will show our long-standing commitment to supporting long-standing commitment to supporting long-standing commitment to supporting young people. Right. YouTube young people. Right. YouTube young people. Right. YouTube spokesperson called the allegations spokesperson called the allegations spokesperson called the allegations quote simply not true. And of course quote simply not true. And of course quote simply not true. And of course they did. what this means for you, they did. what this means for you, they did. what this means for you, especially if you're a parent, this especially if you're a parent, this especially if you're a parent, this trial is worth watching very closely. trial is worth watching very closely. trial is worth watching very closely. Legal experts say the outcome could

6:00

Legal experts say the outcome could Legal experts say the outcome could force tech companies to overhaul their force tech companies to overhaul their force tech companies to overhaul their entire platforms, particularly features entire platforms, particularly features entire platforms, particularly features like infinite scroll, autoplay videos, like infinite scroll, autoplay videos, like infinite scroll, autoplay videos, and notification systems that critics and notification systems that critics and notification systems that critics say are engineered to keep young users, say are engineered to keep young users, say are engineered to keep young users, your children, hooked. Meanwhile, France your children, hooked. Meanwhile, France your children, hooked. Meanwhile, France just voted to ban social media for just voted to ban social media for just voted to ban social media for children under 15. And Australia became children under 15. And Australia became children under 15. And Australia became the first country in the world to ban it the first country in the world to ban it the first country in the world to ban it for those under 16. The regulatory for those under 16. The regulatory for those under 16. The regulatory landscape is shifting fast and thank God landscape is shifting fast and thank God landscape is shifting fast and thank God it is. It'll be better for our children, it is. It'll be better for our children, it is. It'll be better for our children, better for society at large. Next up, better for society at large. Next up, better for society at large. Next up, thousands of lawsuits, more lawsuit news thousands of lawsuits, more lawsuit news thousands of lawsuits, more lawsuit news here, are now stacking up against the here, are now stacking up against the here, are now stacking up against the makers of popular weight loss drugs like makers of popular weight loss drugs like makers of popular weight loss drugs like Ompic and WGO. It feels like we've been Ompic and WGO. It feels like we've been Ompic and WGO. It feels like we've been covering this topic of GOP1s for the covering this topic of GOP1s for the covering this topic of GOP1s for the last 3 to 6 months. And what started out last 3 to 6 months. And what started out last 3 to 6 months. And what started out as lots of excitement is turning out to as lots of excitement is turning out to as lots of excitement is turning out to be lots of concern. So, as of this be lots of concern. So, as of this be lots of concern. So, as of this month, there are now over 3,000 active month, there are now over 3,000 active month, there are now over 3,000 active lawsuits in federal court. And legal lawsuits in federal court. And legal lawsuits in federal court. And legal experts estimate total liability could experts estimate total liability could experts estimate total liability could exceed $2 billion. And that's just the

7:00

exceed $2 billion. And that's just the exceed $2 billion. And that's just the start of it. So, here's what's driving start of it. So, here's what's driving start of it. So, here's what's driving the litigation. Plaintiffs, people that the litigation. Plaintiffs, people that the litigation. Plaintiffs, people that use these medications, alleged that drug use these medications, alleged that drug use these medications, alleged that drug maker Novon Nordisk failed to adequately maker Novon Nordisk failed to adequately maker Novon Nordisk failed to adequately warn patients about some serious side warn patients about some serious side warn patients about some serious side effects, particularly gastroparesis, effects, particularly gastroparesis, effects, particularly gastroparesis, also called stomach paralysis, as well also called stomach paralysis, as well also called stomach paralysis, as well as intestinal blockages and in some as intestinal blockages and in some as intestinal blockages and in some cases permanent vision loss from a cases permanent vision loss from a cases permanent vision loss from a condition called naon. Hope I'm saying condition called naon. Hope I'm saying condition called naon. Hope I'm saying that right. Otherwise known as that right. Otherwise known as that right. Otherwise known as nonarteritic nonarteritic nonarteritic anterior eskeemic optic neuropathy. The anterior eskeemic optic neuropathy. The anterior eskeemic optic neuropathy. The numbers are striking. According to a numbers are striking. According to a numbers are striking. According to a RAND survey, about 12% of Americans have RAND survey, about 12% of Americans have RAND survey, about 12% of Americans have now used OMIC or another GLP-1 drug. now used OMIC or another GLP-1 drug. now used OMIC or another GLP-1 drug. I'll say that back. 12% of Americans. I'll say that back. 12% of Americans. I'll say that back. 12% of Americans. That's crazy statistics for something That's crazy statistics for something That's crazy statistics for something that's so new. That is 1 in eight that's so new. That is 1 in eight that's so new. That is 1 in eight adults. Among women ages 50 to 64, it's adults. Among women ages 50 to 64, it's adults. Among women ages 50 to 64, it's 1 in five. Between December 2024 and 1 in five. Between December 2024 and 1 in five. Between December 2024 and February 2025 alone, February 2025 alone, February 2025 alone, 143 new lawsuits were filed. Look, I I

8:00

143 new lawsuits were filed. Look, I I 143 new lawsuits were filed. Look, I I always say when something blows up this always say when something blows up this always say when something blows up this fast, do not be an early adopter because fast, do not be an early adopter because fast, do not be an early adopter because there could be consequences. It's there could be consequences. It's there could be consequences. It's starting to look like there could be starting to look like there could be starting to look like there could be consequences for using these GLP1s, consequences for using these GLP1s, consequences for using these GLP1s, especially if it's not done under the especially if it's not done under the especially if it's not done under the medical supervision of a professional. medical supervision of a professional. medical supervision of a professional. In October 2025, the WGO warning label In October 2025, the WGO warning label In October 2025, the WGO warning label was finally updated to include severe was finally updated to include severe was finally updated to include severe gastrointestinal adverse reactions. And gastrointestinal adverse reactions. And gastrointestinal adverse reactions. And in June 2025, the World Health in June 2025, the World Health in June 2025, the World Health Organization, otherwise known as WHO, or Organization, otherwise known as WHO, or Organization, otherwise known as WHO, or WH, warned that semiglutide drugs, WH, warned that semiglutide drugs, WH, warned that semiglutide drugs, GLP-1s, may rarely cause non, a sudden GLP-1s, may rarely cause non, a sudden GLP-1s, may rarely cause non, a sudden painless vision loss in one eye. One painless vision loss in one eye. One painless vision loss in one eye. One doctor called it quote, in effect, a doctor called it quote, in effect, a doctor called it quote, in effect, a stroke of the optic nerve. And what this stroke of the optic nerve. And what this stroke of the optic nerve. And what this means for you, if you are taking or means for you, if you are taking or means for you, if you are taking or considering taking these medications, considering taking these medications, considering taking these medications, don't panic yet, but do have an informed don't panic yet, but do have an informed don't panic yet, but do have an informed conversation with your doctor. The drugs conversation with your doctor. The drugs conversation with your doctor. The drugs have helped millions lose significant have helped millions lose significant have helped millions lose significant weight, but like any medication, weight, but like any medication, weight, but like any medication, especially a new one, they do carry especially a new one, they do carry especially a new one, they do carry risks. Symptoms to watch out for include risks. Symptoms to watch out for include risks. Symptoms to watch out for include nausea, vomiting, bloating, or any

9:00

nausea, vomiting, bloating, or any nausea, vomiting, bloating, or any sudden change in vision. The key sudden change in vision. The key sudden change in vision. The key takeaway, these are powerful drugs. They takeaway, these are powerful drugs. They takeaway, these are powerful drugs. They can be effective, but the emerging lead can be effective, but the emerging lead can be effective, but the emerging lead goal picture suggests the risk profile goal picture suggests the risk profile goal picture suggests the risk profile may not have been fully communicated or may not have been fully communicated or may not have been fully communicated or known for early patients. So, be known for early patients. So, be known for early patients. So, be careful, folks. Next up, here's a careful, folks. Next up, here's a careful, folks. Next up, here's a sentence I never thought I'd say. A new sentence I never thought I'd say. A new sentence I never thought I'd say. A new study published this week in the British study published this week in the British study published this week in the British Medical Journal shows that robotic Medical Journal shows that robotic Medical Journal shows that robotic surgery performed by a doctor 1700 miles surgery performed by a doctor 1700 miles surgery performed by a doctor 1700 miles away is just as safe and effective as away is just as safe and effective as away is just as safe and effective as having the surgeon in the room with you. having the surgeon in the room with you. having the surgeon in the room with you. So, Chinese researchers conducted the So, Chinese researchers conducted the So, Chinese researchers conducted the first ever randomized controlled trial first ever randomized controlled trial first ever randomized controlled trial of telesurgery, enrolling 72 patients of telesurgery, enrolling 72 patients of telesurgery, enrolling 72 patients into some complex surgeries, such as into some complex surgeries, such as into some complex surgeries, such as partial kidney tumor removal. Half were partial kidney tumor removal. Half were partial kidney tumor removal. Half were randomly assigned to teles surgery, randomly assigned to teles surgery, randomly assigned to teles surgery, meaning done remotely via tea meaning done remotely via tea meaning done remotely via tea techchnology like a video where the techchnology like a video where the techchnology like a video where the surgeon operated remotely via robotic surgeon operated remotely via robotic surgeon operated remotely via robotic arms and a secure video link while the arms and a secure video link while the arms and a secure video link while the other half in the study had conventional

10:00

other half in the study had conventional other half in the study had conventional robotic surgery with the surgeent robotic surgery with the surgeent robotic surgery with the surgeent present. The results staggering. present. The results staggering. present. The results staggering. Telesurgery was quote not inferior to Telesurgery was quote not inferior to Telesurgery was quote not inferior to local surgery in surgical success. The local surgery in surgical success. The local surgery in surgical success. The system remained stable at distancing system remained stable at distancing system remained stable at distancing ranging from 600 to740 ranging from 600 to740 ranging from 600 to740 miles. Blood loss, complications, miles. Blood loss, complications, miles. Blood loss, complications, recovery time, and even cancer outcome recovery time, and even cancer outcome recovery time, and even cancer outcome showed no significant difference between showed no significant difference between showed no significant difference between the two groups. This builds on a the two groups. This builds on a the two groups. This builds on a remarkable milestone from last year. In remarkable milestone from last year. In remarkable milestone from last year. In June, a surgeon in Orlando, Florida, June, a surgeon in Orlando, Florida, June, a surgeon in Orlando, Florida, successfully removed a prostate cancer successfully removed a prostate cancer successfully removed a prostate cancer tumor from a patient in Angola. That's tumor from a patient in Angola. That's tumor from a patient in Angola. That's nearly 7,000 miles away, in case you nearly 7,000 miles away, in case you nearly 7,000 miles away, in case you were wondering. I was wondering as part were wondering. I was wondering as part were wondering. I was wondering as part of the first FDA approved trial of of the first FDA approved trial of of the first FDA approved trial of transcontinental robotic teles surgery. transcontinental robotic teles surgery. transcontinental robotic teles surgery. Amazing stuff. So what this means for Amazing stuff. So what this means for Amazing stuff. So what this means for you, the implications here are profound you, the implications here are profound you, the implications here are profound for both people needing these surgeries, for both people needing these surgeries, for both people needing these surgeries, access to the surgeons who perform them, access to the surgeons who perform them, access to the surgeons who perform them, all those things. This is exciting stuff all those things. This is exciting stuff all those things. This is exciting stuff and it's especially especially exciting

11:00

and it's especially especially exciting and it's especially especially exciting for rural and underserved communities. for rural and underserved communities. for rural and underserved communities. So, just imagine a world where you don't So, just imagine a world where you don't So, just imagine a world where you don't have to travel hundreds of miles to have to travel hundreds of miles to have to travel hundreds of miles to access a top specialist, especially if access a top specialist, especially if access a top specialist, especially if you have a lifethreatening condition. you have a lifethreatening condition. you have a lifethreatening condition. They can operate on you while you stay They can operate on you while you stay They can operate on you while you stay close to home and family. We're not close to home and family. We're not close to home and family. We're not quite there yet. Researchers caution quite there yet. Researchers caution quite there yet. Researchers caution that larger trials are needed before a that larger trials are needed before a that larger trials are needed before a widescale roll out, but this week's widescale roll out, but this week's widescale roll out, but this week's study does establish the foundational study does establish the foundational study does establish the foundational evidence that remote surgery can be evidence that remote surgery can be evidence that remote surgery can be safe, precise, and reliable. So, stay safe, precise, and reliable. So, stay safe, precise, and reliable. So, stay tuned. More to come on this one. Next tuned. More to come on this one. Next tuned. More to come on this one. Next up, good news for you. cannabis users. up, good news for you. cannabis users. up, good news for you. cannabis users. Looks like it's going mainstream at the Looks like it's going mainstream at the Looks like it's going mainstream at the arena near you. So, Chicago's United arena near you. So, Chicago's United arena near you. So, Chicago's United Center, home of the Bulls and Blackhawks Center, home of the Bulls and Blackhawks Center, home of the Bulls and Blackhawks and the largest indoor arena in the and the largest indoor arena in the and the largest indoor arena in the country, just became the first major US country, just became the first major US country, just became the first major US venue to sell THC infused drinks at venue to sell THC infused drinks at venue to sell THC infused drinks at concession stands. So, starting in concession stands. So, starting in concession stands. So, starting in February, concert goers 21 and older February, concert goers 21 and older February, concert goers 21 and older will be able to purchase hemp derived will be able to purchase hemp derived will be able to purchase hemp derived THC beverages alongside beer and THC beverages alongside beer and THC beverages alongside beer and cocktails. The arena announced a

12:00

cocktails. The arena announced a cocktails. The arena announced a multi-year partnership with Rhythm, a multi-year partnership with Rhythm, a multi-year partnership with Rhythm, a Chicago based company to sell drinks Chicago based company to sell drinks Chicago based company to sell drinks containing 5 mg of THC in flavors like containing 5 mg of THC in flavors like containing 5 mg of THC in flavors like lime jalapeno margarita and grapefruit lime jalapeno margarita and grapefruit lime jalapeno margarita and grapefruit paloma. Notably, these drinks won't be paloma. Notably, these drinks won't be paloma. Notably, these drinks won't be available at Bulls or Blackhawks games, available at Bulls or Blackhawks games, available at Bulls or Blackhawks games, so no sport games yet. The NBA and NHL so no sport games yet. The NBA and NHL so no sport games yet. The NBA and NHL rules prohibit that, but they'll be sold rules prohibit that, but they'll be sold rules prohibit that, but they'll be sold at concerts and live events at multiple at concerts and live events at multiple at concerts and live events at multiple locations throughout the venue, locations throughout the venue, locations throughout the venue, including dedicated branded THC bars. including dedicated branded THC bars. including dedicated branded THC bars. This move reflects broader consumer This move reflects broader consumer This move reflects broader consumer trends in America. According to a recent trends in America. According to a recent trends in America. According to a recent Gallup poll, only 54% of Americans now Gallup poll, only 54% of Americans now Gallup poll, only 54% of Americans now say they drink alcohol. Man, these times say they drink alcohol. Man, these times say they drink alcohol. Man, these times are changing. The lowest level since are changing. The lowest level since are changing. The lowest level since 1939. 1939. 1939. Among younger generations, the shift is Among younger generations, the shift is Among younger generations, the shift is even more pronounced. A Drug Rehab USA even more pronounced. A Drug Rehab USA even more pronounced. A Drug Rehab USA survey found 66% of Gen Z and survey found 66% of Gen Z and survey found 66% of Gen Z and millennials have tried alcohol millennials have tried alcohol millennials have tried alcohol alternatives in the past 6 months with alternatives in the past 6 months with alternatives in the past 6 months with 24% saying they've at least partially 24% saying they've at least partially 24% saying they've at least partially substituted alcohol for cannabis infused

13:00

substituted alcohol for cannabis infused substituted alcohol for cannabis infused drinks. So if you intend events at the drinks. So if you intend events at the drinks. So if you intend events at the United Center or similar venues in the United Center or similar venues in the United Center or similar venues in the future, you'll now have another option future, you'll now have another option future, you'll now have another option beyond beer and cocktails. The CEO of beyond beer and cocktails. The CEO of beyond beer and cocktails. The CEO of Rhythm made an interesting point. Rhythm made an interesting point. Rhythm made an interesting point. Americans are familiar with self-dosings Americans are familiar with self-dosings Americans are familiar with self-dosings a drink and moderating unlike gummies a drink and moderating unlike gummies a drink and moderating unlike gummies where quote it's hard for most Americans where quote it's hard for most Americans where quote it's hard for most Americans to eat only one. That said, Congress did to eat only one. That said, Congress did to eat only one. That said, Congress did pass legislation last year that could pass legislation last year that could pass legislation last year that could effectively ban most hemp derived THC effectively ban most hemp derived THC effectively ban most hemp derived THC products starting in November 2026. products starting in November 2026. products starting in November 2026. I read a different article that what the I read a different article that what the I read a different article that what the government's trying to do is say, "Okay, government's trying to do is say, "Okay, government's trying to do is say, "Okay, fine. Manufacturers, distributors, fine. Manufacturers, distributors, fine. Manufacturers, distributors, whatever. If you want to make these THC whatever. If you want to make these THC whatever. If you want to make these THC drinks, you really got to limit it. I drinks, you really got to limit it. I drinks, you really got to limit it. I heard 0.5 milligrams of THC per drink." heard 0.5 milligrams of THC per drink." heard 0.5 milligrams of THC per drink." and that could go into effect November, and that could go into effect November, and that could go into effect November, which could effectively derail this which could effectively derail this which could effectively derail this whole trend of these THC drinks. So stay whole trend of these THC drinks. So stay whole trend of these THC drinks. So stay tuned, watch the news, but it is tuned, watch the news, but it is tuned, watch the news, but it is exciting to see for you cannabis fans exciting to see for you cannabis fans exciting to see for you cannabis fans out there that you'll be able to out there that you'll be able to out there that you'll be able to purchase this at arenas near you. And purchase this at arenas near you. And purchase this at arenas near you. And your last headline, the Winter Olympics your last headline, the Winter Olympics your last headline, the Winter Olympics are coming back in exactly one week. The

14:00

are coming back in exactly one week. The are coming back in exactly one week. The Olympics kickoff in Italy. And here's Olympics kickoff in Italy. And here's Olympics kickoff in Italy. And here's your quick hit guide to what you need to your quick hit guide to what you need to your quick hit guide to what you need to know. So, the Milana Cortina 2026 games know. So, the Milana Cortina 2026 games know. So, the Milana Cortina 2026 games run from February 6th through the 22nd run from February 6th through the 22nd run from February 6th through the 22nd with the opening ceremony at the with the opening ceremony at the with the opening ceremony at the legendary Saniro Stadium in Milan. It's legendary Saniro Stadium in Milan. It's legendary Saniro Stadium in Milan. It's the first Olympics to be officially the first Olympics to be officially the first Olympics to be officially co-hosted by two cities. Milan will host co-hosted by two cities. Milan will host co-hosted by two cities. Milan will host the ice events, while snow sports will the ice events, while snow sports will the ice events, while snow sports will take place in the alpine resort town of take place in the alpine resort town of take place in the alpine resort town of Cortina of Empazo. The big debut this Cortina of Empazo. The big debut this Cortina of Empazo. The big debut this year, ski mountaineering, a new sport, year, ski mountaineering, a new sport, year, ski mountaineering, a new sport, also called skio, which combines skiing also called skio, which combines skiing also called skio, which combines skiing uphill and downhill in a race format. uphill and downhill in a race format. uphill and downhill in a race format. Sounds terrible to me. No offense, but Sounds terrible to me. No offense, but Sounds terrible to me. No offense, but no thanks. It's a demanding endurance no thanks. It's a demanding endurance no thanks. It's a demanding endurance sport that's been growing in popularity sport that's been growing in popularity sport that's been growing in popularity and now it gets the Olympic spotlight. and now it gets the Olympic spotlight. and now it gets the Olympic spotlight. All due respect, I'm sure it's a great All due respect, I'm sure it's a great All due respect, I'm sure it's a great sport, but sounds terrible and painful. sport, but sounds terrible and painful. sport, but sounds terrible and painful. Other new events include women's large Other new events include women's large Other new events include women's large hill ski jumping, women's doubles in the hill ski jumping, women's doubles in the hill ski jumping, women's doubles in the luge, mixed team skeleton, and dual luge, mixed team skeleton, and dual luge, mixed team skeleton, and dual moguls in freestyle skiing. Over 3,500 moguls in freestyle skiing. Over 3,500 moguls in freestyle skiing. Over 3,500 athletes from 93 countries will compete

15:00

athletes from 93 countries will compete athletes from 93 countries will compete for 195 medals across 16 disciplines. for 195 medals across 16 disciplines. for 195 medals across 16 disciplines. For American viewers, this is a great For American viewers, this is a great For American viewers, this is a great chance to catch some of our top athletes chance to catch some of our top athletes chance to catch some of our top athletes in action. The US cross-country skiing in action. The US cross-country skiing in action. The US cross-country skiing team made history at the last Winter team made history at the last Winter team made history at the last Winter Games with their first ever Olympic gold Games with their first ever Olympic gold Games with their first ever Olympic gold and athletes like snowboarder Khloe Kim and athletes like snowboarder Khloe Kim and athletes like snowboarder Khloe Kim continue to dominate their event. So, if continue to dominate their event. So, if continue to dominate their event. So, if you're looking for some winter uh you're looking for some winter uh you're looking for some winter uh entertainment or maybe even some fitness entertainment or maybe even some fitness entertainment or maybe even some fitness inspiration, the Olympics deliver every inspiration, the Olympics deliver every inspiration, the Olympics deliver every time. I just love them. There's all time. I just love them. There's all time. I just love them. There's all sorts of cool things. Bob sled, uh, is a sorts of cool things. Bob sled, uh, is a sorts of cool things. Bob sled, uh, is a great one. Of course, we all know cool great one. Of course, we all know cool great one. Of course, we all know cool runningings back in the day. That's runningings back in the day. That's runningings back in the day. That's probably why I like bob sledding. Um, probably why I like bob sledding. Um, probably why I like bob sledding. Um, and then there's curling, which is an and then there's curling, which is an and then there's curling, which is an interesting one to watch. Those, uh, interesting one to watch. Those, uh, interesting one to watch. Those, uh, quote unquote athletes are are pretty quote unquote athletes are are pretty quote unquote athletes are are pretty cool to see them getting after. But lots cool to see them getting after. But lots cool to see them getting after. But lots of great stuff coming out of the of great stuff coming out of the of great stuff coming out of the Olympics every year. So, the opening Olympics every year. So, the opening Olympics every year. So, the opening ceremony is Thursday, February 6. Don't ceremony is Thursday, February 6. Don't ceremony is Thursday, February 6. Don't miss it. Hope you enjoy watching those miss it. Hope you enjoy watching those miss it. Hope you enjoy watching those throughout the month of February. So, throughout the month of February. So, throughout the month of February. So, that is it for our health and fitness that is it for our health and fitness that is it for our health and fitness headlines of the week. headlines of the week. headlines of the week. >> All right, let's be honest. So, you're >> All right, let's be honest. So, you're >> All right, let's be honest. So, you're probably not a professional athlete with probably not a professional athlete with probably not a professional athlete with a personal chef and unlimited recovery a personal chef and unlimited recovery a personal chef and unlimited recovery time. If you're like me, you're hitting

16:00

time. If you're like me, you're hitting time. If you're like me, you're hitting the gym at 5:00 a.m. before work or the gym at 5:00 a.m. before work or the gym at 5:00 a.m. before work or squeezing in training between meetings, squeezing in training between meetings, squeezing in training between meetings, just trying to stay consistent while just trying to stay consistent while just trying to stay consistent while life keeps throwing you curveballs. life keeps throwing you curveballs. life keeps throwing you curveballs. That's exactly who Purist Nutrition was That's exactly who Purist Nutrition was That's exactly who Purist Nutrition was made for. Purist keeps it simple. NSF made for. Purist keeps it simple. NSF made for. Purist keeps it simple. NSF certified supplements with minimal, certified supplements with minimal, certified supplements with minimal, clean ingredients that actually taste clean ingredients that actually taste clean ingredients that actually taste good. No artificial ingredients and no good. No artificial ingredients and no good. No artificial ingredients and no proprietary blends where you're guessing proprietary blends where you're guessing proprietary blends where you're guessing what you're taking. Just premium what you're taking. Just premium what you're taking. Just premium activives like Creapure, the purest activives like Creapure, the purest activives like Creapure, the purest creatine on the planet. Whey isolate creatine on the planet. Whey isolate creatine on the planet. Whey isolate protein that is US sourced and easy on protein that is US sourced and easy on protein that is US sourced and easy on the stomach and hydration that keeps you the stomach and hydration that keeps you the stomach and hydration that keeps you going without all the extra sugar or going without all the extra sugar or going without all the extra sugar or sodium. Whether you're a parent juggling sodium. Whether you're a parent juggling sodium. Whether you're a parent juggling kids in training or just someone who kids in training or just someone who kids in training or just someone who refuses to compromise on quality, Purest refuses to compromise on quality, Purest refuses to compromise on quality, Purest Nutrition fits your routine. Built for Nutrition fits your routine. Built for Nutrition fits your routine. Built for tomorrow, sciencebacked, tested and tomorrow, sciencebacked, tested and tomorrow, sciencebacked, tested and trusted by athletes, and most trusted by athletes, and most trusted by athletes, and most importantly, effective. Visit importantly, effective. Visit importantly, effective. Visit purestnutrition.com purestnutrition.com purestnutrition.com to see the full lineup of quality to see the full lineup of quality to see the full lineup of quality supplements. That's puristnutrition.com

17:00

supplements. That's puristnutrition.com supplements. That's puristnutrition.com because your nutrition should work as because your nutrition should work as because your nutrition should work as hard as you do. hard as you do. hard as you do. All right. So, if you are a busy parent, All right. So, if you are a busy parent, All right. So, if you are a busy parent, busy anybody who's ever found yourself busy anybody who's ever found yourself busy anybody who's ever found yourself just sort of standing somewhere in your just sort of standing somewhere in your just sort of standing somewhere in your house, the kitchen, garage, just feeling house, the kitchen, garage, just feeling house, the kitchen, garage, just feeling completely disregulated, completely disregulated, completely disregulated, over stimulated, ready to just fall over stimulated, ready to just fall over stimulated, ready to just fall asleep, right? After a busy day, things asleep, right? After a busy day, things asleep, right? After a busy day, things feel chaotic. And maybe you do, maybe feel chaotic. And maybe you do, maybe feel chaotic. And maybe you do, maybe you don't, but you reach for a drink you don't, but you reach for a drink you don't, but you reach for a drink just to cope with that kind of just to cope with that kind of just to cope with that kind of transition into the next part of the transition into the next part of the transition into the next part of the night. And this is particularly relevant night. And this is particularly relevant night. And this is particularly relevant for parents, right? Because when you for parents, right? Because when you for parents, right? Because when you take off your work hat or when you put take off your work hat or when you put take off your work hat or when you put down whatever you've been doing for the down whatever you've been doing for the down whatever you've been doing for the day and you have young kids and they all day and you have young kids and they all day and you have young kids and they all have needs, you still got to show up. have needs, you still got to show up. have needs, you still got to show up. But there is no space sometimes and we But there is no space sometimes and we But there is no space sometimes and we can all just kind of get overstimulated can all just kind of get overstimulated can all just kind of get overstimulated and disregulated and use things like and disregulated and use things like and disregulated and use things like alcohol or social media doom scrolling alcohol or social media doom scrolling alcohol or social media doom scrolling to cope. I've 100% been there. And as I to cope. I've 100% been there. And as I to cope. I've 100% been there. And as I alluded to in the intro, what I was so alluded to in the intro, what I was so alluded to in the intro, what I was so shocked to find out is that something shocked to find out is that something shocked to find out is that something like a cold punch can actually a help like a cold punch can actually a help like a cold punch can actually a help with that transition so you feel more

18:00

with that transition so you feel more with that transition so you feel more calm and control and b so that you don't calm and control and b so that you don't calm and control and b so that you don't turn to something like alcohol. Now, now turn to something like alcohol. Now, now turn to something like alcohol. Now, now this whole episode is not about alcohol, this whole episode is not about alcohol, this whole episode is not about alcohol, but I'm trying to get the point across but I'm trying to get the point across but I'm trying to get the point across that something like a cold plunge, a that something like a cold plunge, a that something like a cold plunge, a tool like a coal plunge can change your tool like a coal plunge can change your tool like a coal plunge can change your entire headsp space so that you feel entire headsp space so that you feel entire headsp space so that you feel better and just have a better evening better and just have a better evening better and just have a better evening and not have to use something to cope. and not have to use something to cope. and not have to use something to cope. So, that's exactly what we're going to So, that's exactly what we're going to So, that's exactly what we're going to get in today. Why? What is a cold get in today. Why? What is a cold get in today. Why? What is a cold plunge? What are the physical benefits plunge? What are the physical benefits plunge? What are the physical benefits if you're not familiar with them? And if you're not familiar with them? And if you're not familiar with them? And what are the mental health benefits? what are the mental health benefits? what are the mental health benefits? Then the exact protocols that you can Then the exact protocols that you can Then the exact protocols that you can use to get those benefits. Um, and then use to get those benefits. Um, and then use to get those benefits. Um, and then the science behind all of that, right? the science behind all of that, right? the science behind all of that, right? So, first, why does cold plunge help for So, first, why does cold plunge help for So, first, why does cold plunge help for anxiety and stress? The actual anxiety and stress? The actual anxiety and stress? The actual neuroscience, not that just that it neuroscience, not that just that it neuroscience, not that just that it makes you tough, like what does it makes you tough, like what does it makes you tough, like what does it actually do? What's happening to have actually do? What's happening to have actually do? What's happening to have those benefits? And then I would say those benefits? And then I would say those benefits? And then I would say secondly, what we're going to focus on secondly, what we're going to focus on secondly, what we're going to focus on is the surprising unexpected benefits is the surprising unexpected benefits is the surprising unexpected benefits and why specifically can it help with and why specifically can it help with and why specifically can it help with something like alcohol cravings. And something like alcohol cravings. And something like alcohol cravings. And that's my subjective experience and I'm

19:00

that's my subjective experience and I'm that's my subjective experience and I'm sticking to it. And then third, we're sticking to it. And then third, we're sticking to it. And then third, we're really going to focus on how to start really going to focus on how to start really going to focus on how to start how to get started with cold plunging as how to get started with cold plunging as how to get started with cold plunging as a busy parent or professional. You don't a busy parent or professional. You don't a busy parent or professional. You don't need fancy equipment. Even if they think need fancy equipment. Even if they think need fancy equipment. Even if they think you don't have time and you hate the you don't have time and you hate the you don't have time and you hate the cold, there are things that you can do cold, there are things that you can do cold, there are things that you can do to move towards trying it out. And I'm to move towards trying it out. And I'm to move towards trying it out. And I'm going to be really honest with you about going to be really honest with you about going to be really honest with you about my own journey because this show started my own journey because this show started my own journey because this show started as sober strength. For those who have as sober strength. For those who have as sober strength. For those who have been here for a while, my journey with been here for a while, my journey with been here for a while, my journey with alcohol was a big part of why I started alcohol was a big part of why I started alcohol was a big part of why I started this podcast. It's a big part of who I this podcast. It's a big part of who I this podcast. It's a big part of who I am and what I've overcome. And this am and what I've overcome. And this am and what I've overcome. And this tool, it's been one of the most powerful tool, it's been one of the most powerful tool, it's been one of the most powerful things that I've added to my entire things that I've added to my entire things that I've added to my entire recovery, if you will, toolkit, which is recovery, if you will, toolkit, which is recovery, if you will, toolkit, which is why, of course, I'm sharing it uh today. why, of course, I'm sharing it uh today. why, of course, I'm sharing it uh today. So, just a bit of context if you don't So, just a bit of context if you don't So, just a bit of context if you don't know me. I'm 41 years old, father of know me. I'm 41 years old, father of know me. I'm 41 years old, father of three. I'm running obviously this three. I'm running obviously this three. I'm running obviously this podcast. I'm a chief operating officer podcast. I'm a chief operating officer podcast. I'm a chief operating officer of a health center here in Colorado. I'm of a health center here in Colorado. I'm of a health center here in Colorado. I'm trying my best to stay fit, trying to be trying my best to stay fit, trying to be trying my best to stay fit, trying to be present all the time, right? That's just present all the time, right? That's just present all the time, right? That's just who I am. I think that matters, that who I am. I think that matters, that who I am. I think that matters, that context. And I've been cold plunging context. And I've been cold plunging context. And I've been cold plunging four times per week since August of

20:00

four times per week since August of four times per week since August of 2025. So that's about 6 months now. Um, 2025. So that's about 6 months now. Um, 2025. So that's about 6 months now. Um, and a couple other measurables, a lot of and a couple other measurables, a lot of and a couple other measurables, a lot of people jump into cold plunging for the people jump into cold plunging for the people jump into cold plunging for the physical benefits. Um, I myself got my physical benefits. Um, I myself got my physical benefits. Um, I myself got my first comprehensive blood panel done in first comprehensive blood panel done in first comprehensive blood panel done in November of 2025. So, at the time of November of 2025. So, at the time of November of 2025. So, at the time of this recording, that's only three months this recording, that's only three months this recording, that's only three months ago. And I had already been cold ago. And I had already been cold ago. And I had already been cold plunging for 3 months at that time. Now, plunging for 3 months at that time. Now, plunging for 3 months at that time. Now, that said, I'm 41 years old. My total that said, I'm 41 years old. My total that said, I'm 41 years old. My total testosterone I learned in November is testosterone I learned in November is testosterone I learned in November is 882 882 882 and my free testosterone is 125.3. and my free testosterone is 125.3. and my free testosterone is 125.3. Those are objectively speaking in the Those are objectively speaking in the Those are objectively speaking in the optimal range. The total in particular optimal range. The total in particular optimal range. The total in particular is quite high um for a man especially a is quite high um for a man especially a is quite high um for a man especially a man at 41 years old. I don't know what man at 41 years old. I don't know what man at 41 years old. I don't know what it would have been if I had not been it would have been if I had not been it would have been if I had not been cold plunging. One of the more commonly cold plunging. One of the more commonly cold plunging. One of the more commonly talked about benefits of coal plunging talked about benefits of coal plunging talked about benefits of coal plunging is testosterone support recovery and all is testosterone support recovery and all is testosterone support recovery and all those things. Um but but my testosterone those things. Um but but my testosterone those things. Um but but my testosterone is objectively high. My V2 max is 53

21:00

is objectively high. My V2 max is 53 is objectively high. My V2 max is 53 which is very high for someone in my which is very high for someone in my which is very high for someone in my age. Has a lot to do with my training age. Has a lot to do with my training age. Has a lot to do with my training but also my sleep and my I would say but also my sleep and my I would say but also my sleep and my I would say less alcohol consumption actually helps less alcohol consumption actually helps less alcohol consumption actually helps with that. This is all relevant to coal with that. This is all relevant to coal with that. This is all relevant to coal punching. I promise. I get a lot of punching. I promise. I get a lot of punching. I promise. I get a lot of quality sleep. I don't get a lot of quality sleep. I don't get a lot of quality sleep. I don't get a lot of quantity. So, on average, I get about quantity. So, on average, I get about quantity. So, on average, I get about six and a half hours of sleep. I'm in six and a half hours of sleep. I'm in six and a half hours of sleep. I'm in bed for about seven and a half to seven. bed for about seven and a half to seven. bed for about seven and a half to seven. But in that small quantity, I get a ton But in that small quantity, I get a ton But in that small quantity, I get a ton of really good quality sleep. And that's of really good quality sleep. And that's of really good quality sleep. And that's REM sleep and deep sleep. And those REM sleep and deep sleep. And those REM sleep and deep sleep. And those numbers don't lie. They are all good and numbers don't lie. They are all good and numbers don't lie. They are all good and things to be encouraged about. And some things to be encouraged about. And some things to be encouraged about. And some of it is a direct effect of cold of it is a direct effect of cold of it is a direct effect of cold plunging four times a week for three plunging four times a week for three plunging four times a week for three minutes. More on that later. But one of minutes. More on that later. But one of minutes. More on that later. But one of the things outside of the physical the things outside of the physical the things outside of the physical benefits that I've noticed since I benefits that I've noticed since I benefits that I've noticed since I started cold plunging about 6 months ago started cold plunging about 6 months ago started cold plunging about 6 months ago is I'm calmer. I feel more present after is I'm calmer. I feel more present after is I'm calmer. I feel more present after I do it, which is really important to I do it, which is really important to I do it, which is really important to me. With three young kids, all three of me. With three young kids, all three of me. With three young kids, all three of them under 7 years old. I'm not reaching

22:00

them under 7 years old. I'm not reaching them under 7 years old. I'm not reaching for alcohol to cope as much, for alcohol to cope as much, for alcohol to cope as much, particularly when I cold plunge in the particularly when I cold plunge in the particularly when I cold plunge in the evening versus the morning. And just a evening versus the morning. And just a evening versus the morning. And just a slew of other benefits. But I think just slew of other benefits. But I think just slew of other benefits. But I think just to get into why I started, I had been to get into why I started, I had been to get into why I started, I had been hearing about cold plunging for what hearing about cold plunging for what hearing about cold plunging for what feels like three or four years. Andrew feels like three or four years. Andrew feels like three or four years. Andrew Huberman from the Huberman Lab has been Huberman from the Huberman Lab has been Huberman from the Huberman Lab has been talking about it. All the biohackers are talking about it. All the biohackers are talking about it. All the biohackers are doing it. Joe Rogan's got his cold doing it. Joe Rogan's got his cold doing it. Joe Rogan's got his cold plunge right in his studio. And plunge right in his studio. And plunge right in his studio. And honestly, I just thought, wow, another honestly, I just thought, wow, another honestly, I just thought, wow, another trend. were also inundated with the trend. were also inundated with the trend. were also inundated with the newest fads that are out there, like one newest fads that are out there, like one newest fads that are out there, like one more thing that I need to evaluate, more thing that I need to evaluate, more thing that I need to evaluate, consider, and potentially purchase and consider, and potentially purchase and consider, and potentially purchase and invest my time in. So, I was a little invest my time in. So, I was a little invest my time in. So, I was a little turned off, but I kept seeing the turned off, but I kept seeing the turned off, but I kept seeing the research particular on testosterone, on research particular on testosterone, on research particular on testosterone, on physical recovery, and on inflammation. physical recovery, and on inflammation. physical recovery, and on inflammation. And at 41 years old, I do want to stay And at 41 years old, I do want to stay And at 41 years old, I do want to stay strong. I want to increase my health strong. I want to increase my health strong. I want to increase my health span. So, I was interested, but I was span. So, I was interested, but I was span. So, I was interested, but I was sort of just monitoring from afar, if sort of just monitoring from afar, if sort of just monitoring from afar, if you will. So, I thought, "All right, at you will. So, I thought, "All right, at you will. So, I thought, "All right, at one point, let me just try this thing. one point, let me just try this thing. one point, let me just try this thing. I've heard enough good things about it."

23:00

I've heard enough good things about it." I've heard enough good things about it." So, with cold plunging, here's the So, with cold plunging, here's the So, with cold plunging, here's the truth. I started cold plunging for the truth. I started cold plunging for the truth. I started cold plunging for the wrong reasons. I wanted the higher wrong reasons. I wanted the higher wrong reasons. I wanted the higher testosterone, the better recovery from testosterone, the better recovery from testosterone, the better recovery from workouts, maybe some fat loss. It's workouts, maybe some fat loss. It's workouts, maybe some fat loss. It's debatable, but to feel like I was doing debatable, but to feel like I was doing debatable, but to feel like I was doing something to optimize myself and to something to optimize myself and to something to optimize myself and to build mental resilience, that's what build mental resilience, that's what build mental resilience, that's what what everybody talks about. So, I I what everybody talks about. So, I I what everybody talks about. So, I I bought a tub. I was doing three times a bought a tub. I was doing three times a bought a tub. I was doing three times a week about 1 to one and a half minutes week about 1 to one and a half minutes week about 1 to one and a half minutes at like 52 degrees. And if anyone's at like 52 degrees. And if anyone's at like 52 degrees. And if anyone's listening that's an Abid cold plunger, listening that's an Abid cold plunger, listening that's an Abid cold plunger, you're probably shaking your head like you're probably shaking your head like you're probably shaking your head like that's nothing. It was something for me. that's nothing. It was something for me. that's nothing. It was something for me. And then I found that really quickly, And then I found that really quickly, And then I found that really quickly, like in the first 3 to four weeks, I was like in the first 3 to four weeks, I was like in the first 3 to four weeks, I was able to just extend the duration that I able to just extend the duration that I able to just extend the duration that I was in there. I got up to 3 minutes per was in there. I got up to 3 minutes per was in there. I got up to 3 minutes per session very quickly, but also decrease session very quickly, but also decrease session very quickly, but also decrease the temperature. Now, I've read and I've the temperature. Now, I've read and I've the temperature. Now, I've read and I've heard and backed this up with science heard and backed this up with science heard and backed this up with science that below a certain temperature, that below a certain temperature, that below a certain temperature, there's really no additional benefits there's really no additional benefits there's really no additional benefits other than mental resilience. So, it other than mental resilience. So, it other than mental resilience. So, it seems to be that around 48° if you go seems to be that around 48° if you go seems to be that around 48° if you go colder than that, you're it's not going colder than that, you're it's not going colder than that, you're it's not going to be any more benefit. So, why torture to be any more benefit. So, why torture to be any more benefit. So, why torture yourself? And I didn't want this to yourself? And I didn't want this to yourself? And I didn't want this to become something that I just dreaded.

24:00

become something that I just dreaded. become something that I just dreaded. So, I landed in a place where I started So, I landed in a place where I started So, I landed in a place where I started doing it four times a week, 3 minutes doing it four times a week, 3 minutes doing it four times a week, 3 minutes per session each time around 48°. Could per session each time around 48°. Could per session each time around 48°. Could be 50, could be a little bit less be 50, could be a little bit less be 50, could be a little bit less depending on the air temperature depending on the air temperature depending on the air temperature outside. And I got those from Dr. Andrew outside. And I got those from Dr. Andrew outside. And I got those from Dr. Andrew Huberman's protocols. So, I was Huberman's protocols. So, I was Huberman's protocols. So, I was originally only doing this in the originally only doing this in the originally only doing this in the mornings. Um, I just love the idea of mornings. Um, I just love the idea of mornings. Um, I just love the idea of getting up, it's still dark out, jumping getting up, it's still dark out, jumping getting up, it's still dark out, jumping in the tub a couple times a week, drying in the tub a couple times a week, drying in the tub a couple times a week, drying off, and then doing my warm up to warm off, and then doing my warm up to warm off, and then doing my warm up to warm up my body, and then training. It just up my body, and then training. It just up my body, and then training. It just was a energizing, great way to start the was a energizing, great way to start the was a energizing, great way to start the day. Now, I did that for about 3 months, day. Now, I did that for about 3 months, day. Now, I did that for about 3 months, and then I got that blood work done, and and then I got that blood work done, and and then I got that blood work done, and I had all the numbers that I told you, I had all the numbers that I told you, I had all the numbers that I told you, and I was just I was just elated. So, I and I was just I was just elated. So, I and I was just I was just elated. So, I did that for a while, but the real pivot did that for a while, but the real pivot did that for a while, but the real pivot for me happened when my therapist for me happened when my therapist for me happened when my therapist recommended to me that cold plunging recommended to me that cold plunging recommended to me that cold plunging could be extremely useful in the could be extremely useful in the could be extremely useful in the evening, especially if the evening is a evening, especially if the evening is a evening, especially if the evening is a stressful time for you. And what she stressful time for you. And what she stressful time for you. And what she explained to me was that cold water

25:00

explained to me was that cold water explained to me was that cold water immersion, especially when you submerge immersion, especially when you submerge immersion, especially when you submerge all the way to your neck, activates all the way to your neck, activates all the way to your neck, activates what's called the vagus nerve. It's this what's called the vagus nerve. It's this what's called the vagus nerve. It's this long nerve that runs from your brain to long nerve that runs from your brain to long nerve that runs from your brain to your gut and it's responsible for the your gut and it's responsible for the your gut and it's responsible for the parasympathetic nervous system, which is parasympathetic nervous system, which is parasympathetic nervous system, which is your rest and digest mode. Most of us your rest and digest mode. Most of us your rest and digest mode. Most of us probably remember this from science probably remember this from science probably remember this from science class in either high school or college, class in either high school or college, class in either high school or college, right? But when you are disregulated, right? But when you are disregulated, right? But when you are disregulated, and this is key, especially for a lot of and this is key, especially for a lot of and this is key, especially for a lot of us, your sympathetic nervous system is us, your sympathetic nervous system is us, your sympathetic nervous system is running the show, fight or flight, running the show, fight or flight, running the show, fight or flight, right? You are in survival mode. Now, right? You are in survival mode. Now, right? You are in survival mode. Now, the cold plunge, she said, forces a the cold plunge, she said, forces a the cold plunge, she said, forces a reset. It forces you to focus on your reset. It forces you to focus on your reset. It forces you to focus on your breath, on the present moment, on breath, on the present moment, on breath, on the present moment, on regulating yourself through discomfort. regulating yourself through discomfort. regulating yourself through discomfort. For anyone that's ever tried a cold For anyone that's ever tried a cold For anyone that's ever tried a cold plunge, this this resonates with you, plunge, this this resonates with you, plunge, this this resonates with you, right? So, I thought, all right, let me right? So, I thought, all right, let me right? So, I thought, all right, let me try it. So, I looked at my calendar um try it. So, I looked at my calendar um try it. So, I looked at my calendar um and I remember it vividly. There was and I remember it vividly. There was and I remember it vividly. There was this one day where I looked at the end this one day where I looked at the end this one day where I looked at the end of the day and I saw the last meeting of the day and I saw the last meeting of the day and I saw the last meeting that I had and it buted right up with

26:00

that I had and it buted right up with that I had and it buted right up with some pretty chaotic family logistics. I some pretty chaotic family logistics. I some pretty chaotic family logistics. I knew cuz I've seen this movie before. I knew cuz I've seen this movie before. I knew cuz I've seen this movie before. I knew exactly how I was going to feel. I knew exactly how I was going to feel. I knew exactly how I was going to feel. I wasn't going to be able to have wrapped wasn't going to be able to have wrapped wasn't going to be able to have wrapped up my workday and kind of put that in a up my workday and kind of put that in a up my workday and kind of put that in a box and behind me I was still going to box and behind me I was still going to box and behind me I was still going to be getting notifications and I would be getting notifications and I would be getting notifications and I would immediately take off my work hat, put on immediately take off my work hat, put on immediately take off my work hat, put on my parent hat, step into dad mode and my parent hat, step into dad mode and my parent hat, step into dad mode and then I'd have needy kids, lots of then I'd have needy kids, lots of then I'd have needy kids, lots of sounds, logistics, all those things. is sounds, logistics, all those things. is sounds, logistics, all those things. is I thought, you know what, I'm going to I thought, you know what, I'm going to I thought, you know what, I'm going to be stressed in that moment. So, let me be stressed in that moment. So, let me be stressed in that moment. So, let me try flipping my cold plunge for the try flipping my cold plunge for the try flipping my cold plunge for the morning and put it right at that morning and put it right at that morning and put it right at that transition point and just see what transition point and just see what transition point and just see what happens. Because my therapist was happens. Because my therapist was happens. Because my therapist was saying, hey, this could help you feel saying, hey, this could help you feel saying, hey, this could help you feel regulated. Because what I had done in regulated. Because what I had done in regulated. Because what I had done in the past, even when I'm moderating my the past, even when I'm moderating my the past, even when I'm moderating my alcohol, is I go, okay, you know what? alcohol, is I go, okay, you know what? alcohol, is I go, okay, you know what? I'm going to grit my teeth. I'm going to I'm going to grit my teeth. I'm going to I'm going to grit my teeth. I'm going to get through this. I'll be fine. Right? get through this. I'll be fine. Right? get through this. I'll be fine. Right? Just kind of selft talk. And then things Just kind of selft talk. And then things Just kind of selft talk. And then things feel hard. I'm I'm over stimulated and I feel hard. I'm I'm over stimulated and I feel hard. I'm I'm over stimulated and I reach for a familiar foe, wine, beer, reach for a familiar foe, wine, beer, reach for a familiar foe, wine, beer, something just to kind of calm my mind. something just to kind of calm my mind. something just to kind of calm my mind. So, I thought, you know what? This is So, I thought, you know what? This is So, I thought, you know what? This is when I'm going to try it. So, I put down when I'm going to try it. So, I put down when I'm going to try it. So, I put down my work laptop. At this point, it was a my work laptop. At this point, it was a my work laptop. At this point, it was a little bit colder, so I moved my cold

27:00

little bit colder, so I moved my cold little bit colder, so I moved my cold plunge into the garage. I get in there, plunge into the garage. I get in there, plunge into the garage. I get in there, 48°, set a timer, 3 minutes, dropped in. 48°, set a timer, 3 minutes, dropped in. 48°, set a timer, 3 minutes, dropped in. Of course, the first 15 seconds is Of course, the first 15 seconds is Of course, the first 15 seconds is always the worst. Kind of settled in and always the worst. Kind of settled in and always the worst. Kind of settled in and just started really focused on box just started really focused on box just started really focused on box breathing, right? 4 seconds in, hold for breathing, right? 4 seconds in, hold for breathing, right? 4 seconds in, hold for 4 seconds, 4 seconds out, hold for 4 4 seconds, 4 seconds out, hold for 4 4 seconds, 4 seconds out, hold for 4 seconds. And I did that like I always seconds. And I did that like I always seconds. And I did that like I always do. And I was amazed at how quickly, and do. And I was amazed at how quickly, and do. And I was amazed at how quickly, and I encourage anybody to try this. You I encourage anybody to try this. You I encourage anybody to try this. You could do with a cold shower as well, but could do with a cold shower as well, but could do with a cold shower as well, but how quickly I went from this fragmented how quickly I went from this fragmented how quickly I went from this fragmented almost like foggy focus to just laser almost like foggy focus to just laser almost like foggy focus to just laser focused on how cold the water was and my focused on how cold the water was and my focused on how cold the water was and my breathing and my body. So, it just kind breathing and my body. So, it just kind breathing and my body. So, it just kind of sucked in my focus and made me, even of sucked in my focus and made me, even of sucked in my focus and made me, even though it's cold, relax. I dry off, though it's cold, relax. I dry off, though it's cold, relax. I dry off, right? I get out of it. I grab, and this right? I get out of it. I grab, and this right? I get out of it. I grab, and this is my routine, if I do it at night, I is my routine, if I do it at night, I is my routine, if I do it at night, I grab an NA. My fridge is right there. grab an NA. My fridge is right there. grab an NA. My fridge is right there. Hot water is my go-to. I grab an NA. So, Hot water is my go-to. I grab an NA. So, Hot water is my go-to. I grab an NA. So, between the cold plunge and the laser between the cold plunge and the laser between the cold plunge and the laser focus it created, and then the NA, the focus it created, and then the NA, the focus it created, and then the NA, the placebo effect of having something that placebo effect of having something that placebo effect of having something that tastes hoppy, I'm drinking that, I dry

28:00

tastes hoppy, I'm drinking that, I dry tastes hoppy, I'm drinking that, I dry off, I go back into the kitchen. It's off, I go back into the kitchen. It's off, I go back into the kitchen. It's the same kids with the same needs, the the same kids with the same needs, the the same kids with the same needs, the same sounds, the same dinner that has to same sounds, the same dinner that has to same sounds, the same dinner that has to get put on the table, the same chaos. get put on the table, the same chaos. get put on the table, the same chaos. And I felt completely different than the And I felt completely different than the And I felt completely different than the freaking hundred other times I've been freaking hundred other times I've been freaking hundred other times I've been in that same scenario when everything in that same scenario when everything in that same scenario when everything just feels tense. And that's when I knew just feels tense. And that's when I knew just feels tense. And that's when I knew this that was the moment where I was this that was the moment where I was this that was the moment where I was like, whoa. I didn't read this anywhere like, whoa. I didn't read this anywhere like, whoa. I didn't read this anywhere other than my therapist. No one was other than my therapist. No one was other than my therapist. No one was talking about it online. Nobody was talking about it online. Nobody was talking about it online. Nobody was pitching cold plunges for mental health pitching cold plunges for mental health pitching cold plunges for mental health benefits and alcohol cravings benefits and alcohol cravings benefits and alcohol cravings particularly. And I said, "Whoa, I found particularly. And I said, "Whoa, I found particularly. And I said, "Whoa, I found something here. This is helping me." And something here. This is helping me." And something here. This is helping me." And that's my experience. And I know that if that's my experience. And I know that if that's my experience. And I know that if something like a cold plunge, cold something like a cold plunge, cold something like a cold plunge, cold shower, whatever, it could be a sauna, I shower, whatever, it could be a sauna, I shower, whatever, it could be a sauna, I don't know. Haven't tried it. But don't know. Haven't tried it. But don't know. Haven't tried it. But something that physically changes your something that physically changes your something that physically changes your state and forces you to focus can be state and forces you to focus can be state and forces you to focus can be such a powerful tool to help with such a powerful tool to help with such a powerful tool to help with alcohol cravings and mental health and alcohol cravings and mental health and alcohol cravings and mental health and just a reset in general. I knew I wanted just a reset in general. I knew I wanted just a reset in general. I knew I wanted to talk about it on this show and to talk about it on this show and to talk about it on this show and encourage other people to try it if encourage other people to try it if encourage other people to try it if that's something that you struggle with.

29:00

that's something that you struggle with. that's something that you struggle with. So, ever since I've been mixing it up. So, ever since I've been mixing it up. So, ever since I've been mixing it up. I've been doing cold plunges in the I've been doing cold plunges in the I've been doing cold plunges in the morning. I've been doing it at night morning. I've been doing it at night morning. I've been doing it at night sometimes based on my schedule. And I sometimes based on my schedule. And I sometimes based on my schedule. And I wanted to share that. But here's here's wanted to share that. But here's here's wanted to share that. But here's here's the science, right? Here's the science the science, right? Here's the science the science, right? Here's the science behind all of it. So, when people talk behind all of it. So, when people talk behind all of it. So, when people talk about cold plunges, they focus on the about cold plunges, they focus on the about cold plunges, they focus on the physical benefits too much. Again, physical benefits too much. Again, physical benefits too much. Again, reduced inflammation, improved reduced inflammation, improved reduced inflammation, improved circulation, faster recovery, maybe circulation, faster recovery, maybe circulation, faster recovery, maybe testosterone. And that all can be true. testosterone. And that all can be true. testosterone. And that all can be true. And I've I've seen that be true, too. And I've I've seen that be true, too. And I've I've seen that be true, too. And the science backs that up. What I And the science backs that up. What I And the science backs that up. What I wanted to focus on today is what happens wanted to focus on today is what happens wanted to focus on today is what happens in your brain when you get into cold in your brain when you get into cold in your brain when you get into cold water. Because that's where the magic water. Because that's where the magic water. Because that's where the magic happens for stress, anxiety, and mental happens for stress, anxiety, and mental happens for stress, anxiety, and mental health. So, we're going to cover three health. So, we're going to cover three health. So, we're going to cover three main mechanisms here. the norepinephrine main mechanisms here. the norepinephrine main mechanisms here. the norepinephrine and dopamine boost, the vagus nerve and dopamine boost, the vagus nerve and dopamine boost, the vagus nerve activation, and the stress reduction, activation, and the stress reduction, activation, and the stress reduction, and of course, the beta endorphin effect and of course, the beta endorphin effect and of course, the beta endorphin effect on cravings. That's the last piece, the on cravings. That's the last piece, the on cravings. That's the last piece, the alcohol part. Let's be honest, most of alcohol part. Let's be honest, most of alcohol part. Let's be honest, most of us don't have a private gym, a full-time us don't have a private gym, a full-time us don't have a private gym, a full-time trainer, or hours every day to lift. If trainer, or hours every day to lift. If trainer, or hours every day to lift. If you're like me, you don't even have time you're like me, you don't even have time you're like me, you don't even have time to commute to a local gym. You're to commute to a local gym. You're to commute to a local gym. You're training early in the morning or carving

30:00

training early in the morning or carving training early in the morning or carving out 40 minutes between work, kids, and out 40 minutes between work, kids, and out 40 minutes between work, kids, and everything else competing for your time. everything else competing for your time. everything else competing for your time. And when fitness matters that much to And when fitness matters that much to And when fitness matters that much to your well-being and your health, you've your well-being and your health, you've your well-being and your health, you've got to have home fitness equipment got to have home fitness equipment got to have home fitness equipment that's as strong and reliable as you that's as strong and reliable as you that's as strong and reliable as you are. That is exactly why I use Rep are. That is exactly why I use Rep are. That is exactly why I use Rep Fitness. Rep is built for people who Fitness. Rep is built for people who Fitness. Rep is built for people who train with purpose. People who need high train with purpose. People who need high train with purpose. People who need high quality, reliable equipment engineered quality, reliable equipment engineered quality, reliable equipment engineered for real strength. Designed right here for real strength. Designed right here for real strength. Designed right here in Colorado, USA. Repides racks, in Colorado, USA. Repides racks, in Colorado, USA. Repides racks, benches, bars, and plates that offer benches, bars, and plates that offer benches, bars, and plates that offer commercialgrade durability without commercialgrade durability without commercialgrade durability without commercial gym prices. Premium commercial gym prices. Premium commercial gym prices. Premium materials, smart engineering, and fair materials, smart engineering, and fair materials, smart engineering, and fair pricing. Whether you're outfitting your pricing. Whether you're outfitting your pricing. Whether you're outfitting your very first garage gym or upgrading your very first garage gym or upgrading your very first garage gym or upgrading your current setup to match where you want to current setup to match where you want to current setup to match where you want to go with your training, Rep makes gear go with your training, Rep makes gear go with your training, Rep makes gear that keeps up with your life and your that keeps up with your life and your that keeps up with your life and your goals. Visit repfitness.com to see their goals. Visit repfitness.com to see their goals. Visit repfitness.com to see their full lineup. Racks, benches, bars, full lineup. Racks, benches, bars, full lineup. Racks, benches, bars, plates, conditioning tools, and plates, conditioning tools, and plates, conditioning tools, and everything you need to build a home gym everything you need to build a home gym everything you need to build a home gym that works as hard as you do. That's that works as hard as you do. That's that works as hard as you do. That's repfitness.com.

31:00

repfitness.com. repfitness.com. It's finally time to pursue your It's finally time to pursue your It's finally time to pursue your strength. So, let's start with the strength. So, let's start with the strength. So, let's start with the dopamine piece. So, when you immerse dopamine piece. So, when you immerse dopamine piece. So, when you immerse yourself in cold water, especially water yourself in cold water, especially water yourself in cold water, especially water between 46 and 52°, which is what I use, between 46 and 52°, which is what I use, between 46 and 52°, which is what I use, your body has an immediate stress your body has an immediate stress your body has an immediate stress response. It's biological. Your heart response. It's biological. Your heart response. It's biological. Your heart rate spikes, your breathing gets rapid, rate spikes, your breathing gets rapid, rate spikes, your breathing gets rapid, and you want to get the hell out, which and you want to get the hell out, which and you want to get the hell out, which is a survival mechanism. It's your is a survival mechanism. It's your is a survival mechanism. It's your sympathetic nervous system kicking in, sympathetic nervous system kicking in, sympathetic nervous system kicking in, and your body thinks, "This is and your body thinks, "This is and your body thinks, "This is dangerous. we need to survive or get out dangerous. we need to survive or get out dangerous. we need to survive or get out of here. And in response, your body of here. And in response, your body of here. And in response, your body releases a massive amount of releases a massive amount of releases a massive amount of neurodrenaline. Studies show that cold neurodrenaline. Studies show that cold neurodrenaline. Studies show that cold water immersion can increase this by 200 water immersion can increase this by 200 water immersion can increase this by 200 to 300% and some research shows even up to 300% and some research shows even up to 300% and some research shows even up to 530% to 530% to 530% increases. Now, what does this mean? increases. Now, what does this mean? increases. Now, what does this mean? This is a neurotransmitter responsible This is a neurotransmitter responsible This is a neurotransmitter responsible for focus, attention, alertness, and for focus, attention, alertness, and for focus, attention, alertness, and mood regulation. And so basically, it's mood regulation. And so basically, it's mood regulation. And so basically, it's your brain's way of saying, "Wake up.

32:00

your brain's way of saying, "Wake up. your brain's way of saying, "Wake up. Pay attention. Be sharp. Pay attention. Pay attention. Be sharp. Pay attention. Pay attention. Be sharp. Pay attention. Be sharp." Not things that you can just Be sharp." Not things that you can just Be sharp." Not things that you can just will yourself to when you're already will yourself to when you're already will yourself to when you're already disregulated and overstimulated. And disregulated and overstimulated. And disregulated and overstimulated. And this is why when you get out of the cold this is why when you get out of the cold this is why when you get out of the cold plunge, you do feel incredible clarity plunge, you do feel incredible clarity plunge, you do feel incredible clarity and focus, like a mental sharpness. And and focus, like a mental sharpness. And and focus, like a mental sharpness. And it is not personto person or placebo. It it is not personto person or placebo. It it is not personto person or placebo. It is chemistry happening. But what's even is chemistry happening. But what's even is chemistry happening. But what's even more interesting is it lasts for hours more interesting is it lasts for hours more interesting is it lasts for hours after you get out. Research shows that after you get out. Research shows that after you get out. Research shows that the effects can last 2 to three hours, the effects can last 2 to three hours, the effects can last 2 to three hours, which means if I cold lunge at 5, I'm which means if I cold lunge at 5, I'm which means if I cold lunge at 5, I'm getting that focus and clarity boost getting that focus and clarity boost getting that focus and clarity boost throughout the entire evening routine. throughout the entire evening routine. throughout the entire evening routine. And if you're a parent, you know this. And if you're a parent, you know this. And if you're a parent, you know this. Dinner sounds great with young kids, and Dinner sounds great with young kids, and Dinner sounds great with young kids, and so does playtime and bedtime. But when so does playtime and bedtime. But when so does playtime and bedtime. But when you're in it, especially when you're you're in it, especially when you're you're in it, especially when you're already tired, it can be hard. And it's already tired, it can be hard. And it's already tired, it can be hard. And it's okay to just admit that. And that's why okay to just admit that. And that's why okay to just admit that. And that's why this particular tool, cold plunging, this particular tool, cold plunging, this particular tool, cold plunging, cold exposure works so well for that cold exposure works so well for that cold exposure works so well for that transition. So, let's talk more about transition. So, let's talk more about transition. So, let's talk more about dopamine. So, cold water exposure also

33:00

dopamine. So, cold water exposure also dopamine. So, cold water exposure also triggers a release of dopamine, the triggers a release of dopamine, the triggers a release of dopamine, the motivation and reward chemical. One motivation and reward chemical. One motivation and reward chemical. One study found that cold water immersion study found that cold water immersion study found that cold water immersion can increase dopamine levels by up to can increase dopamine levels by up to can increase dopamine levels by up to 250%. 250%. 250%. Dopamine makes you feel good. And when Dopamine makes you feel good. And when Dopamine makes you feel good. And when you're feeling lousy or stressed, this you're feeling lousy or stressed, this you're feeling lousy or stressed, this is a good thing. And cold plunging helps is a good thing. And cold plunging helps is a good thing. And cold plunging helps with that. It also with that. It also with that. It also hijacks alcohol reward system. So when hijacks alcohol reward system. So when hijacks alcohol reward system. So when you drink alcohol, you get a temporary you drink alcohol, you get a temporary you drink alcohol, you get a temporary dopamine spike. This is what we become dopamine spike. This is what we become dopamine spike. This is what we become addicted to even in the anticipation of addicted to even in the anticipation of addicted to even in the anticipation of drinking. That is the ah I feel better. drinking. That is the ah I feel better. drinking. That is the ah I feel better. Help is on the way moment. But what Help is on the way moment. But what Help is on the way moment. But what happens after you have a drink? You do happens after you have a drink? You do happens after you have a drink? You do get that initial benefit but then it get that initial benefit but then it get that initial benefit but then it crashes. You feel worse and you have two crashes. You feel worse and you have two crashes. You feel worse and you have two options. keep drinking, which is a options. keep drinking, which is a options. keep drinking, which is a snowball effect, which is bad for you, snowball effect, which is bad for you, snowball effect, which is bad for you, or stop, which makes you feel lousy. or stop, which makes you feel lousy. or stop, which makes you feel lousy. Cold plunging, instead of reaching for Cold plunging, instead of reaching for Cold plunging, instead of reaching for that alcohol, gives you a natural that alcohol, gives you a natural that alcohol, gives you a natural sustained dopamine boost without the

34:00

sustained dopamine boost without the sustained dopamine boost without the crash. You are training your brain to crash. You are training your brain to crash. You are training your brain to get that good feeling from a healthy get that good feeling from a healthy get that good feeling from a healthy stimuli instead of a substance, which is stimuli instead of a substance, which is stimuli instead of a substance, which is massively important, especially for massively important, especially for massively important, especially for people who are trying to cut back on people who are trying to cut back on people who are trying to cut back on their drinking. And for me, this was their drinking. And for me, this was their drinking. And for me, this was huge. I found that I was using alcohol huge. I found that I was using alcohol huge. I found that I was using alcohol to get that good feeling to help me feel to get that good feeling to help me feel to get that good feeling to help me feel better when I was stressed and I could better when I was stressed and I could better when I was stressed and I could get a similar experience from just 3 get a similar experience from just 3 get a similar experience from just 3 minutes in cold water without the minutes in cold water without the minutes in cold water without the negative side effects of alcohol and negative side effects of alcohol and negative side effects of alcohol and there are hundreds. So hopefully what there are hundreds. So hopefully what there are hundreds. So hopefully what I'm making clear here is that this is I'm making clear here is that this is I'm making clear here is that this is chemistry in action and it's powerful. chemistry in action and it's powerful. chemistry in action and it's powerful. Now let's talk about the vagus nerve Now let's talk about the vagus nerve Now let's talk about the vagus nerve which I mentioned earlier because this which I mentioned earlier because this which I mentioned earlier because this is where my therapist blew my mind. The is where my therapist blew my mind. The is where my therapist blew my mind. The vagus nerve is the longest nerve in your vagus nerve is the longest nerve in your vagus nerve is the longest nerve in your entire body. And it runs from your brain entire body. And it runs from your brain entire body. And it runs from your brain stem all the way down to your gut. And stem all the way down to your gut. And stem all the way down to your gut. And it is the main nerve of your it is the main nerve of your it is the main nerve of your parasympathetic parasympathetic parasympathetic nervous system, your rest and digest nervous system, your rest and digest nervous system, your rest and digest mode. When your vagus nerve is mode. When your vagus nerve is mode. When your vagus nerve is activated, you feel calm, regulated,

35:00

activated, you feel calm, regulated, activated, you feel calm, regulated, safe, and present. When it's not safe, and present. When it's not safe, and present. When it's not activated, you are in sympathetic activated, you are in sympathetic activated, you are in sympathetic overdrive, fight orflight, stress, overdrive, fight orflight, stress, overdrive, fight orflight, stress, anxiety, and here's the fascinating anxiety, and here's the fascinating anxiety, and here's the fascinating part, cold water immersion. Especially part, cold water immersion. Especially part, cold water immersion. Especially when you submerge all the way to your when you submerge all the way to your when you submerge all the way to your neck, the back of your neck, directly neck, the back of your neck, directly neck, the back of your neck, directly activates the vagus nerve. What this activates the vagus nerve. What this activates the vagus nerve. What this means in practice is when I get into means in practice is when I get into means in practice is when I get into that cold plunge at 5:00 p.m., my that cold plunge at 5:00 p.m., my that cold plunge at 5:00 p.m., my nervous system is in sympathetic nervous system is in sympathetic nervous system is in sympathetic overdrive from the workday and what is overdrive from the workday and what is overdrive from the workday and what is coming to me, which is busy parenting coming to me, which is busy parenting coming to me, which is busy parenting mode, right? The first 30 seconds, my mode, right? The first 30 seconds, my mode, right? The first 30 seconds, my body freaks out even more. The cold is a body freaks out even more. The cold is a body freaks out even more. The cold is a stressor. But then around 45 seconds to stressor. But then around 45 seconds to stressor. But then around 45 seconds to 1 minute in, I start controlling my 1 minute in, I start controlling my 1 minute in, I start controlling my breath, calming down, deep inhales, slow breath, calming down, deep inhales, slow breath, calming down, deep inhales, slow exhales, staying present, and my Vegas exhales, staying present, and my Vegas exhales, staying present, and my Vegas nerve kicks in. And anyone that's cold nerve kicks in. And anyone that's cold nerve kicks in. And anyone that's cold plunged, you know this. It takes about plunged, you know this. It takes about plunged, you know this. It takes about 30 to 45 seconds, and you get into 30 to 45 seconds, and you get into 30 to 45 seconds, and you get into almost like a deep relaxation because almost like a deep relaxation because almost like a deep relaxation because you just pass the hardest part, but you you just pass the hardest part, but you you just pass the hardest part, but you really start to settle in. By the time I

36:00

really start to settle in. By the time I really start to settle in. By the time I hit 3 minutes and get out, my nervous hit 3 minutes and get out, my nervous hit 3 minutes and get out, my nervous system has effectively been reset. I'm system has effectively been reset. I'm system has effectively been reset. I'm regulated and that is why I can regulated and that is why I can regulated and that is why I can transition from work mode to dad mode so transition from work mode to dad mode so transition from work mode to dad mode so smoothly. It's not willpower anymore. smoothly. It's not willpower anymore. smoothly. It's not willpower anymore. It's not trying harder to be present. It It's not trying harder to be present. It It's not trying harder to be present. It is my physiology. It's giving my nervous is my physiology. It's giving my nervous is my physiology. It's giving my nervous system a tool to regulate itself. And system a tool to regulate itself. And system a tool to regulate itself. And for busy parents dealing with constant for busy parents dealing with constant for busy parents dealing with constant stress, I can't recommend this tactic or stress, I can't recommend this tactic or stress, I can't recommend this tactic or this tool enough. Now, let's talk about this tool enough. Now, let's talk about this tool enough. Now, let's talk about the part that might be the most the part that might be the most the part that might be the most surprising. how cold plunging affects surprising. how cold plunging affects surprising. how cold plunging affects alcohol cravings. Because when I tell alcohol cravings. Because when I tell alcohol cravings. Because when I tell people this, they are skeptical. It's people this, they are skeptical. It's people this, they are skeptical. It's like, come on, cold water cannot replace like, come on, cold water cannot replace like, come on, cold water cannot replace alcohol. And you're right, it doesn't alcohol. And you're right, it doesn't alcohol. And you're right, it doesn't replace it. It is not a magic cure, replace it. It is not a magic cure, replace it. It is not a magic cure, especially for those who are really especially for those who are really especially for those who are really struggling with alcohol use disorder. struggling with alcohol use disorder. struggling with alcohol use disorder. But what the research shows is clear. But what the research shows is clear. But what the research shows is clear. Cold water immersion triggers the Cold water immersion triggers the Cold water immersion triggers the release of beta endorphins. release of beta endorphins. release of beta endorphins. Betaendorphins are your body's natural Betaendorphins are your body's natural Betaendorphins are your body's natural feel-good chemicals, and they're what

37:00

feel-good chemicals, and they're what feel-good chemicals, and they're what give you that runner's high after give you that runner's high after give you that runner's high after intense exercise. But here's the key. intense exercise. But here's the key. intense exercise. But here's the key. Beta endorphins act on the same opioid Beta endorphins act on the same opioid Beta endorphins act on the same opioid receptors in your brain that alcohol receptors in your brain that alcohol receptors in your brain that alcohol acts on. When you drink alcohol, it acts on. When you drink alcohol, it acts on. When you drink alcohol, it binds to those opioid receptors and binds to those opioid receptors and binds to those opioid receptors and creates a feeling of relaxation, creates a feeling of relaxation, creates a feeling of relaxation, pleasure, relief, maybe a little bit of pleasure, relief, maybe a little bit of pleasure, relief, maybe a little bit of euphoria and excitement. Now when you euphoria and excitement. Now when you euphoria and excitement. Now when you cold plunge, you are activating those cold plunge, you are activating those cold plunge, you are activating those same receptors but naturally without all same receptors but naturally without all same receptors but naturally without all the downsides of alcohol consumption, the downsides of alcohol consumption, the downsides of alcohol consumption, without the toxicity, without the crash, without the toxicity, without the crash, without the toxicity, without the crash, the hangover, the inflammation, and the the hangover, the inflammation, and the the hangover, the inflammation, and the threat of becoming addicted to a really threat of becoming addicted to a really threat of becoming addicted to a really harmful carcinogenic substance. Huge. harmful carcinogenic substance. Huge. harmful carcinogenic substance. Huge. One study on cold water therapy for One study on cold water therapy for One study on cold water therapy for addiction recovery found that cold addiction recovery found that cold addiction recovery found that cold showers and ice baths helped reduce showers and ice baths helped reduce showers and ice baths helped reduce cravings by boosting betaendorphine cravings by boosting betaendorphine cravings by boosting betaendorphine levels. So this is sciencebacked. The levels. So this is sciencebacked. The levels. So this is sciencebacked. The study noted, quote, "This chemical acts study noted, quote, "This chemical acts study noted, quote, "This chemical acts on the opioid receptors in your brain on the opioid receptors in your brain on the opioid receptors in your brain which can blunt cravings." I stumbled on which can blunt cravings." I stumbled on which can blunt cravings." I stumbled on this by just trying it and then found this by just trying it and then found this by just trying it and then found that there is research out there that

38:00

that there is research out there that that there is research out there that backs it up, which makes me a huge backs it up, which makes me a huge backs it up, which makes me a huge believer. And I want to be really clear. believer. And I want to be really clear. believer. And I want to be really clear. I'm not saying cold plunging can cure I'm not saying cold plunging can cure I'm not saying cold plunging can cure alcohol use disorder. If you're alcohol use disorder. If you're alcohol use disorder. If you're struggling with alcohol use disorder, struggling with alcohol use disorder, struggling with alcohol use disorder, please seek professional help if you've please seek professional help if you've please seek professional help if you've tried many times and keep failing to get tried many times and keep failing to get tried many times and keep failing to get better. therapy, support groups, medical better. therapy, support groups, medical better. therapy, support groups, medical intervention, even fitness are essential intervention, even fitness are essential intervention, even fitness are essential tools. But for me, someone who was tools. But for me, someone who was tools. But for me, someone who was essentially doing those things. I was in essentially doing those things. I was in essentially doing those things. I was in therapy and I exercise regularly, this therapy and I exercise regularly, this therapy and I exercise regularly, this was incredibly helpful to help me was incredibly helpful to help me was incredibly helpful to help me moderate my drinking and hit my drinking moderate my drinking and hit my drinking moderate my drinking and hit my drinking goals that I've established for myself, goals that I've established for myself, goals that I've established for myself, right? Because for me, the the evening right? Because for me, the the evening right? Because for me, the the evening drinking, especially during the week, drinking, especially during the week, drinking, especially during the week, was not about the alcohol itself. It was was not about the alcohol itself. It was was not about the alcohol itself. It was about what I was chasing, which is I about what I was chasing, which is I about what I was chasing, which is I wanted to feel more relaxed, less wanted to feel more relaxed, less wanted to feel more relaxed, less stressed, able to transition from work stressed, able to transition from work stressed, able to transition from work to home. But why? Why does that matter? to home. But why? Why does that matter? to home. But why? Why does that matter? Because that feeling was robbing me of Because that feeling was robbing me of Because that feeling was robbing me of the joy of being a dad and being home the joy of being a dad and being home the joy of being a dad and being home with my family and having dinner time with my family and having dinner time with my family and having dinner time and playtime and cleanup time, right? I

39:00

and playtime and cleanup time, right? I and playtime and cleanup time, right? I mean, I was really feeling like I was mean, I was really feeling like I was mean, I was really feeling like I was missing the moments that matters. And missing the moments that matters. And missing the moments that matters. And alcohol gave me a shortcut to that alcohol gave me a shortcut to that alcohol gave me a shortcut to that feeling. And it was a fake shortcut. and feeling. And it was a fake shortcut. and feeling. And it was a fake shortcut. and it numbed me out and it made me less it numbed me out and it made me less it numbed me out and it made me less present and then worse the next day and present and then worse the next day and present and then worse the next day and it interfered with all of my it interfered with all of my it interfered with all of my productivity and fitness goals. Cold productivity and fitness goals. Cold productivity and fitness goals. Cold plunging can help me get that same plunging can help me get that same plunging can help me get that same feeling of being present, but it feeling of being present, but it feeling of being present, but it actually doesn't hurt me long term. I actually doesn't hurt me long term. I actually doesn't hurt me long term. I get out of the cold plunge and I get out of the cold plunge and I get out of the cold plunge and I genuinely feel calm, clear, energized, genuinely feel calm, clear, energized, genuinely feel calm, clear, energized, and regulated and ready to be present. and regulated and ready to be present. and regulated and ready to be present. In my experience, the cravings aren't In my experience, the cravings aren't In my experience, the cravings aren't always gone, but they are significantly always gone, but they are significantly always gone, but they are significantly reduced and manageable. I found a more reduced and manageable. I found a more reduced and manageable. I found a more healthy tool than alcohol. And that's healthy tool than alcohol. And that's healthy tool than alcohol. And that's the bottom line. And one last piece of the bottom line. And one last piece of the bottom line. And one last piece of science here has to do with sleep and science here has to do with sleep and science here has to do with sleep and recovery. Right? So I mentioned earlier recovery. Right? So I mentioned earlier recovery. Right? So I mentioned earlier that I average about 3 plus hours of that I average about 3 plus hours of that I average about 3 plus hours of quality sleep every single night off of quality sleep every single night off of quality sleep every single night off of about 6 and 1 half total hours of sleep. about 6 and 1 half total hours of sleep. about 6 and 1 half total hours of sleep. Now for a 41year-old with three kids and

40:00

Now for a 41year-old with three kids and Now for a 41year-old with three kids and essentially two jobs and big fitness essentially two jobs and big fitness essentially two jobs and big fitness goals, that's pretty remarkable to get goals, that's pretty remarkable to get goals, that's pretty remarkable to get that much deep sleep. And I believe that that much deep sleep. And I believe that that much deep sleep. And I believe that cold plunge plays a big role in that, cold plunge plays a big role in that, cold plunge plays a big role in that, especially if I'm doing it at night. especially if I'm doing it at night. especially if I'm doing it at night. Now, research shows that cold exposure Now, research shows that cold exposure Now, research shows that cold exposure can improve sleep quality by helping can improve sleep quality by helping can improve sleep quality by helping regulate your body's core temperature regulate your body's core temperature regulate your body's core temperature and encouraging deeper relaxation. So, and encouraging deeper relaxation. So, and encouraging deeper relaxation. So, when you cold plunge in the evening, when you cold plunge in the evening, when you cold plunge in the evening, your body temperature drops your body temperature drops your body temperature drops significantly. Then, as you rewarm, your significantly. Then, as you rewarm, your significantly. Then, as you rewarm, your body goes through a temperature body goes through a temperature body goes through a temperature regulation process that mimics the regulation process that mimics the regulation process that mimics the natural temperature drop that happens natural temperature drop that happens natural temperature drop that happens when you fall asleep. So, again, when you fall asleep. So, again, when you fall asleep. So, again, sciencebacked. It helps you fall asleep sciencebacked. It helps you fall asleep sciencebacked. It helps you fall asleep faster and get into deeper sleep stages. faster and get into deeper sleep stages. faster and get into deeper sleep stages. And for me, I've noticed on those nights And for me, I've noticed on those nights And for me, I've noticed on those nights when I cold plunge, I sleep better. when I cold plunge, I sleep better. when I cold plunge, I sleep better. Period. I wear an advanced sleep Period. I wear an advanced sleep Period. I wear an advanced sleep tracker. It's a Whoop. I know what I'm tracker. It's a Whoop. I know what I'm tracker. It's a Whoop. I know what I'm getting. And there's a pattern between getting. And there's a pattern between getting. And there's a pattern between cold plunging at night, getting to that cold plunging at night, getting to that cold plunging at night, getting to that place of relaxation and calm, putting place of relaxation and calm, putting place of relaxation and calm, putting the kids to sleep, drifting into sleep, the kids to sleep, drifting into sleep, the kids to sleep, drifting into sleep, I just sleep better. And that's my I just sleep better. And that's my I just sleep better. And that's my experience. And the data backs it up. experience. And the data backs it up. experience. And the data backs it up. And it's all connected. All right, let's

41:00

And it's all connected. All right, let's And it's all connected. All right, let's get into some practical steps here. And get into some practical steps here. And get into some practical steps here. And for anyone thinking that's not currently for anyone thinking that's not currently for anyone thinking that's not currently cold plunging, let's talk about getting cold plunging, let's talk about getting cold plunging, let's talk about getting started. So, let's think about like your started. So, let's think about like your started. So, let's think about like your first two weeks. Let's just say you have first two weeks. Let's just say you have first two weeks. Let's just say you have not invested in an actual cold plunge not invested in an actual cold plunge not invested in an actual cold plunge you want to try it out. Let's just start you want to try it out. Let's just start you want to try it out. Let's just start with your your normal shower. I would with your your normal shower. I would with your your normal shower. I would say do your normal shower as you say do your normal shower as you say do your normal shower as you normally would. Maybe try this three or normally would. Maybe try this three or normally would. Maybe try this three or four times a week. And at the very very four times a week. And at the very very four times a week. And at the very very end, turn the water to cold, as cold as end, turn the water to cold, as cold as end, turn the water to cold, as cold as it gets, and stay in for 30 seconds. it gets, and stay in for 30 seconds. it gets, and stay in for 30 seconds. That's it. If you can handle it, I would That's it. If you can handle it, I would That's it. If you can handle it, I would put it on the back of your neck or your put it on the back of your neck or your put it on the back of your neck or your chest. But just jump in for 30 seconds. chest. But just jump in for 30 seconds. chest. But just jump in for 30 seconds. Focus on your breathing. You will feel a Focus on your breathing. You will feel a Focus on your breathing. You will feel a little bit shocked. Try not to gasp too little bit shocked. Try not to gasp too little bit shocked. Try not to gasp too much. Just deep breath in, deep breath much. Just deep breath in, deep breath much. Just deep breath in, deep breath out. 30 seconds and then get out and dry out. 30 seconds and then get out and dry out. 30 seconds and then get out and dry off. You can even turn the warm water off. You can even turn the warm water off. You can even turn the warm water back on if you want. But 30 seconds, back on if you want. But 30 seconds, back on if you want. But 30 seconds, three to four times a week. That's your three to four times a week. That's your three to four times a week. That's your first two weeks. Give it a shot. Don't first two weeks. Give it a shot. Don't first two weeks. Give it a shot. Don't quit. Now, let's go into weeks three and quit. Now, let's go into weeks three and quit. Now, let's go into weeks three and four. Let's go for a one minute cold four. Let's go for a one minute cold four. Let's go for a one minute cold shower. Same thing. Start your normal shower. Same thing. Start your normal shower. Same thing. Start your normal shower. Do your soap, your shampoo, get shower. Do your soap, your shampoo, get shower. Do your soap, your shampoo, get cleaned up, and then do one minute. one

42:00

cleaned up, and then do one minute. one cleaned up, and then do one minute. one minute straight. Your body should be minute straight. Your body should be minute straight. Your body should be adapting by weeks three and four, so adapting by weeks three and four, so adapting by weeks three and four, so that the initial shock is not as intense that the initial shock is not as intense that the initial shock is not as intense and you're learning to control your and you're learning to control your and you're learning to control your breathing. So that's one minute again, breathing. So that's one minute again, breathing. So that's one minute again, three to four times per week, weeks five three to four times per week, weeks five three to four times per week, weeks five to six. If you're still in it, you're to six. If you're still in it, you're to six. If you're still in it, you're still sticking with it. Let's go with a still sticking with it. Let's go with a still sticking with it. Let's go with a two-minute cold shower. You're really two-minute cold shower. You're really two-minute cold shower. You're really starting to build tolerance. Your starting to build tolerance. Your starting to build tolerance. Your nervous system is adapting. Go for 2 nervous system is adapting. Go for 2 nervous system is adapting. Go for 2 minutes at the end of your regular minutes at the end of your regular minutes at the end of your regular shower, four times per week. Note the shower, four times per week. Note the shower, four times per week. Note the benefits. See how you feel. See if benefits. See how you feel. See if benefits. See how you feel. See if you're enjoying it. See if you're you're enjoying it. See if you're you're enjoying it. See if you're feeling some of those cognitive benefits feeling some of those cognitive benefits feeling some of those cognitive benefits I described. And if you're in it and I described. And if you're in it and I described. And if you're in it and you're seeing it at this point, you've you're seeing it at this point, you've you're seeing it at this point, you've built up enough tolerance to invest in a built up enough tolerance to invest in a built up enough tolerance to invest in a cold plunge. Full immersion. There's cold plunge. Full immersion. There's cold plunge. Full immersion. There's more physiological and mental benefits more physiological and mental benefits more physiological and mental benefits if you can do a full body immersion if you can do a full body immersion if you can do a full body immersion versus a shower. Shower is great if it's versus a shower. Shower is great if it's versus a shower. Shower is great if it's all you have, but there's a reason why all you have, but there's a reason why all you have, but there's a reason why people invest in something that you can people invest in something that you can people invest in something that you can immerse yourself in fully. So that's immerse yourself in fully. So that's immerse yourself in fully. So that's where you would look for a cold plunge where you would look for a cold plunge where you would look for a cold plunge and that's where you want to get to and that's where you want to get to and that's where you want to get to those protocols that I mentioned earlier those protocols that I mentioned earlier those protocols that I mentioned earlier that I myself do. Look for 12 minutes of

43:00

that I myself do. Look for 12 minutes of that I myself do. Look for 12 minutes of total exposure per week. You can spread total exposure per week. You can spread total exposure per week. You can spread them out across three sessions or four them out across three sessions or four them out across three sessions or four sessions. I mentioned earlier I really sessions. I mentioned earlier I really sessions. I mentioned earlier I really enjoy doing four sessions per week. enjoy doing four sessions per week. enjoy doing four sessions per week. Three minutes each session and I tend to Three minutes each session and I tend to Three minutes each session and I tend to do those on Monday, Tuesday, Thursday do those on Monday, Tuesday, Thursday do those on Monday, Tuesday, Thursday and Friday. If on a given day I don't, and Friday. If on a given day I don't, and Friday. If on a given day I don't, I'll just do it on a different day. But I'll just do it on a different day. But I'll just do it on a different day. But shoot for 12 minutes per week and make shoot for 12 minutes per week and make shoot for 12 minutes per week and make sure that you're immersing yourself all sure that you're immersing yourself all sure that you're immersing yourself all the way up to your neck. Your vag nerve the way up to your neck. Your vag nerve the way up to your neck. Your vag nerve is huge. That's where you get all that is huge. That's where you get all that is huge. That's where you get all that central nervous system benefit. And central nervous system benefit. And central nervous system benefit. And that's what I would do. And you can that's what I would do. And you can that's what I would do. And you can choose to do it in the morning or the choose to do it in the morning or the choose to do it in the morning or the night if you're experiencing some of the night if you're experiencing some of the night if you're experiencing some of the challenges I do. In terms of the challenges I do. In terms of the challenges I do. In terms of the benefits physically, there doesn't seem benefits physically, there doesn't seem benefits physically, there doesn't seem to be a lot of research that points to to be a lot of research that points to to be a lot of research that points to either morning or or evening being either morning or or evening being either morning or or evening being better. And look guys, there's not a lot better. And look guys, there's not a lot better. And look guys, there's not a lot of barriers to this. You can think of of barriers to this. You can think of of barriers to this. You can think of some drawbacks as why you might not want some drawbacks as why you might not want some drawbacks as why you might not want to do this. You could say to yourself, to do this. You could say to yourself, to do this. You could say to yourself, "I don't have the time." I would just "I don't have the time." I would just "I don't have the time." I would just argue with you. I guarantee you have 12 argue with you. I guarantee you have 12 argue with you. I guarantee you have 12 minutes a week. Most of us probably minutes a week. Most of us probably minutes a week. Most of us probably scroll on our phones for at least 3

44:00

scroll on our phones for at least 3 scroll on our phones for at least 3 minutes a day. Just sub it out for the minutes a day. Just sub it out for the minutes a day. Just sub it out for the cold plunge. You can do it. You might cold plunge. You can do it. You might cold plunge. You can do it. You might not have the equipment. You can start not have the equipment. You can start not have the equipment. You can start with a shower. And you honestly, you with a shower. And you honestly, you with a shower. And you honestly, you don't need to move away from a shower. don't need to move away from a shower. don't need to move away from a shower. You can just always have a shower. You can just always have a shower. You can just always have a shower. There's no excuse there. If you live in There's no excuse there. If you live in There's no excuse there. If you live in a warm climate, you know, you can get a warm climate, you know, you can get a warm climate, you know, you can get something with a chiller like I have. something with a chiller like I have. something with a chiller like I have. You can move it indoors or outdoors. If You can move it indoors or outdoors. If You can move it indoors or outdoors. If it's winter time, I move mine into my it's winter time, I move mine into my it's winter time, I move mine into my garage. In the spring and summer, I garage. In the spring and summer, I garage. In the spring and summer, I bring it back out. There are really not bring it back out. There are really not bring it back out. There are really not a lot of barriers. And if if your main a lot of barriers. And if if your main a lot of barriers. And if if your main objection is, I hate the cold. This objection is, I hate the cold. This objection is, I hate the cold. This sounds miserable. Guess what? It will be sounds miserable. Guess what? It will be sounds miserable. Guess what? It will be uncomfortable. It will be hard, but you uncomfortable. It will be hard, but you uncomfortable. It will be hard, but you get better at it. And look, if that's get better at it. And look, if that's get better at it. And look, if that's your main drawback is you don't want to your main drawback is you don't want to your main drawback is you don't want to do something hard, maybe you should do something hard, maybe you should do something hard, maybe you should challenge yourself a little bit and say, challenge yourself a little bit and say, challenge yourself a little bit and say, you know what, maybe I can build some you know what, maybe I can build some you know what, maybe I can build some mental resilience because we all could mental resilience because we all could mental resilience because we all could benefit from being able to do harder benefit from being able to do harder benefit from being able to do harder things more frequently. And I have to things more frequently. And I have to things more frequently. And I have to say that's one of the more I didn't say that's one of the more I didn't say that's one of the more I didn't touch on this, but one of my favorite touch on this, but one of my favorite touch on this, but one of my favorite like moments is when I get out of that like moments is when I get out of that like moments is when I get out of that thing in the morning and the hardest thing in the morning and the hardest thing in the morning and the hardest physical 3 minutes of my day is gone. physical 3 minutes of my day is gone. physical 3 minutes of my day is gone. And you're starting your day with a

45:00

And you're starting your day with a And you're starting your day with a massive win. you checked a box early and massive win. you checked a box early and massive win. you checked a box early and you just feel like you can conquer the you just feel like you can conquer the you just feel like you can conquer the day that day. And if you're wondering if day that day. And if you're wondering if day that day. And if you're wondering if it's safe, yes, it's safe. You do have it's safe, yes, it's safe. You do have it's safe, yes, it's safe. You do have to kind of ease yourself into it at to kind of ease yourself into it at to kind of ease yourself into it at first. Don't jump into frigid first. Don't jump into frigid first. Don't jump into frigid temperatures from the start and don't temperatures from the start and don't temperatures from the start and don't try to stay in there for 6 or 7 minutes. try to stay in there for 6 or 7 minutes. try to stay in there for 6 or 7 minutes. Ease into it. Use the protocols that Ease into it. Use the protocols that Ease into it. Use the protocols that I've laid out. Talk to your doctor if I've laid out. Talk to your doctor if I've laid out. Talk to your doctor if you have any existing health conditions you have any existing health conditions you have any existing health conditions which could make cold plunging which could make cold plunging which could make cold plunging problematic. I have heard and seen some problematic. I have heard and seen some problematic. I have heard and seen some research that if you have heart issues research that if you have heart issues research that if you have heart issues or anything going on with your or anything going on with your or anything going on with your cardiovascular system, you may want to cardiovascular system, you may want to cardiovascular system, you may want to talk to your doctor first. So, if you talk to your doctor first. So, if you talk to your doctor first. So, if you have anything in your mind that could be have anything in your mind that could be have anything in your mind that could be or put you at risk for cold plunging, do or put you at risk for cold plunging, do or put you at risk for cold plunging, do please do some research, talk to your please do some research, talk to your please do some research, talk to your doctor, and I'm sure they will steer you doctor, and I'm sure they will steer you doctor, and I'm sure they will steer you clear. So, hopefully this information clear. So, hopefully this information clear. So, hopefully this information was helpful for you. I appreciate you was helpful for you. I appreciate you was helpful for you. I appreciate you hanging on and listening to the whole hanging on and listening to the whole hanging on and listening to the whole deep dive on the topic. Uh, cold deep dive on the topic. Uh, cold deep dive on the topic. Uh, cold plunging, look, it's here to stay. I plunging, look, it's here to stay. I plunging, look, it's here to stay. I don't see myself um ever moving away don't see myself um ever moving away don't see myself um ever moving away from it. It's been incredible for me and from it. It's been incredible for me and from it. It's been incredible for me and I hope that you find benefit in your own I hope that you find benefit in your own I hope that you find benefit in your own life as well.

46:00

life as well. life as well. All right, everybody. Let's land this All right, everybody. Let's land this All right, everybody. Let's land this plane. Let's bring this thing home. I plane. Let's bring this thing home. I plane. Let's bring this thing home. I know it's been a longer episode. I was know it's been a longer episode. I was know it's been a longer episode. I was just really excited to share uh what just really excited to share uh what just really excited to share uh what I've learned in this whole journey of I've learned in this whole journey of I've learned in this whole journey of cold plunging. Again, those unexpected cold plunging. Again, those unexpected cold plunging. Again, those unexpected benefits when you're when you're buying benefits when you're when you're buying benefits when you're when you're buying something for one reason and you think something for one reason and you think something for one reason and you think it's more physical in nature and then it it's more physical in nature and then it it's more physical in nature and then it helps you in so many other ways. I just helps you in so many other ways. I just helps you in so many other ways. I just wanted to share it and get it out there wanted to share it and get it out there wanted to share it and get it out there with the audience. So, here's what I with the audience. So, here's what I with the audience. So, here's what I want you to try. If you are at all want you to try. If you are at all want you to try. If you are at all interested or curious or maybe even interested or curious or maybe even interested or curious or maybe even persuaded to give this a shot for the persuaded to give this a shot for the persuaded to give this a shot for the next seven days, just try cold exposure. next seven days, just try cold exposure. next seven days, just try cold exposure. You don't have to go out and buy a big You don't have to go out and buy a big You don't have to go out and buy a big expensive tub or do anything crazy. Even expensive tub or do anything crazy. Even expensive tub or do anything crazy. Even if it's just 30 seconds at the end of if it's just 30 seconds at the end of if it's just 30 seconds at the end of your regular shower, just try to turn your regular shower, just try to turn your regular shower, just try to turn that water cold and ease into it. See that water cold and ease into it. See that water cold and ease into it. See how you feel. See if it has any impact. how you feel. See if it has any impact. how you feel. See if it has any impact. Of course, it's going to be hard at Of course, it's going to be hard at Of course, it's going to be hard at first, but you just might find some of first, but you just might find some of first, but you just might find some of the benefits that I've talked about here the benefits that I've talked about here the benefits that I've talked about here on this episode. things like improved on this episode. things like improved on this episode. things like improved mood or even like reduced stress or just mood or even like reduced stress or just mood or even like reduced stress or just a little shock of the system just to get a little shock of the system just to get a little shock of the system just to get you more focused. So, if you try that you more focused. So, if you try that you more focused. So, if you try that and I'd love to hear from you. Shoot me and I'd love to hear from you. Shoot me and I'd love to hear from you. Shoot me a DM on Instagram at a DM on Instagram at a DM on Instagram at strongerweeklyodcast or shoot us an

47:00

strongerweeklyodcast or shoot us an strongerweeklyodcast or shoot us an email at contact strongerweekly.com. Let email at contact strongerweekly.com. Let email at contact strongerweekly.com. Let me know how it went. I'd love to engage me know how it went. I'd love to engage me know how it went. I'd love to engage with you, have a conversation, see if I with you, have a conversation, see if I with you, have a conversation, see if I can help you kind of lean into the can help you kind of lean into the can help you kind of lean into the protocols that we practice here on this protocols that we practice here on this protocols that we practice here on this show. If you're still here, thank you. show. If you're still here, thank you. show. If you're still here, thank you. If you found this episode valuable, If you found this episode valuable, If you found this episode valuable, here's how you can help. One, maybe here's how you can help. One, maybe here's how you can help. One, maybe share it. Send it to another busy parent share it. Send it to another busy parent share it. Send it to another busy parent or professional who's kind of struggling or professional who's kind of struggling or professional who's kind of struggling to stay ahead of their fitness and their to stay ahead of their fitness and their to stay ahead of their fitness and their health. Text it to a friend who's trying health. Text it to a friend who's trying health. Text it to a friend who's trying to moderate their drinking. Post it on to moderate their drinking. Post it on to moderate their drinking. Post it on your Instagram story. Just do something your Instagram story. Just do something your Instagram story. Just do something to share it. We'd really appreciate to share it. We'd really appreciate to share it. We'd really appreciate that. You could leave a review. If that. You could leave a review. If that. You could leave a review. If you're listening on Apple Podcast, you're listening on Apple Podcast, you're listening on Apple Podcast, Spotify, even YouTube, wherever you find Spotify, even YouTube, wherever you find Spotify, even YouTube, wherever you find us, just take 30 seconds to rate us and us, just take 30 seconds to rate us and us, just take 30 seconds to rate us and uh leave a review and maybe even uh leave a review and maybe even uh leave a review and maybe even subscribe if you haven't already. We subscribe if you haven't already. We subscribe if you haven't already. We drop new episodes every single week drop new episodes every single week drop new episodes every single week which feature health and fitness news which feature health and fitness news which feature health and fitness news and deep dives on topics and interviews and deep dives on topics and interviews and deep dives on topics and interviews with amazing guests. Um, if you want with amazing guests. Um, if you want with amazing guests. Um, if you want more of us and want to stay tuned, more of us and want to stay tuned, more of us and want to stay tuned, please uh just give us a follow uh and please uh just give us a follow uh and please uh just give us a follow uh and tell anybody that you can. And last but tell anybody that you can. And last but tell anybody that you can. And last but not least, if you want to get health and not least, if you want to get health and not least, if you want to get health and fitness news right to your email inbox, fitness news right to your email inbox, fitness news right to your email inbox, we've got an email list. You can go on we've got an email list. You can go on we've got an email list. You can go on our website strongerweekly.com and sign

48:00

our website strongerweekly.com and sign our website strongerweekly.com and sign up there and we'll send you episode up there and we'll send you episode up there and we'll send you episode drops as well as health and fitness news drops as well as health and fitness news drops as well as health and fitness news so you can read it if that's your so you can read it if that's your so you can read it if that's your preference. So once more, thank you so preference. So once more, thank you so preference. So once more, thank you so much for joining Stronger Weekly. We much for joining Stronger Weekly. We much for joining Stronger Weekly. We hope you have a great great week and hope you have a great great week and hope you have a great great week and you're growing stronger this week and you're growing stronger this week and you're growing stronger this week and we'll see you on the other side. Thanks we'll see you on the other side. Thanks we'll see you on the other side. Thanks for joining.

How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)

Key Takeaways

Summary