Contrast Therapy | Benefits for Pain & Weight Loss

Foundation & Context

00: 00 if you do strength training and you do contrast therapy what I have found is that the benefits for weight loss for individuals who that is their goal the most efficient thing that I have ever found a bit about and I want to dive deeper into this but a bit about how we train at my facility and this is what I'm in I'm getting in a PhD I'm starting that off here in the next pretty excited in June sick yeah what my thesis is on is the combination of strength training and contrast therapy inside of a 30 met met metabolic window so what our facility does it's very cool we have the training which is essentially phase one of every session with us everything is one-on - one or two-on - one we do you know partner training they do the the strength training with me with the program that we design I have a mobile app we use for peer-to - peer sharing they do that then they go into the back and in the back and Andrew if you can find something like this this would be incredible we have our iub and our sauna and what I have learned I got into this a lot

01: 00 have learned I got into this a lot because I had a client that had uh uh well he was misdiagnosed with ALS he had nerve damage going up his legs he had restless leg syndrome he couldn't sleep and as a family member so it was very personal for me so I essentially started looking into the design process of these tubs what does that say by the way Frost Frost chamber Frost right chamber so it's a self - sustaining ice tub it filters itself and it makes its own ice we run a ozone filter and it basically chills like a freezer yeah and so what we've done and uh we're in the process of actually we're going to eventually make and manufacture these so we're pretty excited we'll get one out to you guys for sure very Co yeah we're we're some very Cutting Edge stuff from some investors that aren't me that are going to make a very very cool model but everybody does strength training then they go back and they do contrast therapy and our sauna is outstanding gets to 220 degrees what sauna is this we made it made we made this stuff in house this this is not these yeah we we

02: 00 house this this is not these yeah we worked with I have an incredible engineer I have you know I've got great people around me and that's a big key to doing this kind of thing but our sauna we made wow so it's a yeah it's a great little unit it's not a it's not an infrared if I could do my you would rather have an infra uh oh you don't want no I don't want an infrared I don't get it okay I don't get it everybody around me you're like yeah but it's cooking you from within I'm like okay maybe it works maybe it does and I'm sure it does but when I sit in an infrared and I get in there it's like okay 20 30 minutes okay I think I'm sweating like you do not have that problem you get into that unit am I crazy like I know what you mean yeah because the heat is super dry and you're talking about the type of sauna where you put the rocks on it and stuff like that those are better I like the way those feel better I get to use an infrared SAA at this place uh in Sacramento called Asha there's goes up to 195 so I do sweat but I've also been in a like the SAA that you guys are talking about and it's it's different a

03: 00 talking about and it's it's different a dry steam that's what they call it the stones you got a bowl you do the water and it steams and it's hot and that's the thing is it's like really hot and what's what's amazing is I don't know if y'all have ever done contrast therapy there's a place that's pretty popular uh called optimize where they do essentially what we are is a private training facility with optimize in our facility so we have like essentially what they offer after each one of our strength training sessions and what I have found getting back to your earlier question if you do strength training and you do contrast therapy closely together and this is you know to be determined research because I want to do it I'm going to do original research on this what I have found is that first off the benefits for weight loss for individuals who that is their goal doing this is the most efficient thing that I have ever found how so again the research has to be done I have to now do it but what I have found is that doing contrast therapy finishes

04: 00 is that doing contrast therapy finishes off the workout and activ because when you get into the ice tub specifically I mean your metabolic rate when your heart gets going and you are I am teaching you the breathing techniques we are going through the meditational process we are doing everything we can to keep your sympathetic nervous system down which is hard enough coming off a hit workout but you're getting into the ice and now you're at a place where oh your body is it it's the you know you're overheating with the workout you're chilling in the ice and then you're heating again in the sauna doing that and again I need to do the research I'm so excited to do it but I have found my clients who have all like weight loss has been their thing since I started doing that it's changed everything and for injuries the removal of inflammation the toxins from the joints the ligaments the tendons that that would you know the cold is powerful I can absolutely get behind you on that um because whenever I have little nagging things or whatever I'll step into my cold Plunge at home literally I'll do it for 1 minute or 2 minutes I get out of it 30 minutes later when well

Core Methods & Science

05: 00 get out of it 30 minutes later when well a few hours later I'm warmed up I just feel much better joints feel much better it's it's wild how many times do people go back and forth so that's a very good question I have found it it varies based on the individual some people like five uh my personal favorite I like 10 minutes cold 10 minutes hot I like straight up how cold is 10 minutes it's 34 to 37 degrees that's what our water stays at now that's my model and my model's a little extreme I I that's just me I like it I like the mental fortitude that you build by doing that as much as the physical and we could talk about that for an hour just the mental benefits of being able to enter that environment and overcome it it's a I mean people with anxiety depression insomnia people I've had cops with PTSD who have done this with me and I'm like hey man look I have this idea in my head that I think this might help you we need to try this out and just kind of do what I say and tell me if this helps you they've sworn by it the mental stuff on that is as powerful as the physical in my opinion from what I have

06: 00 physical in my opinion from what I have found but getting in that for 10 minutes means you have conquered the breathing meditation and the cold you you have overcome that and what I will do is now I'm at a place I actually lead classes through Tik Tok on our live platform while I'm in there yeah so I'll talk through like all right y'all you know this is going to the cold is not constant it's going to come in waves this is the first wave about three minutes and then I'm going to start to cool out start to get numb I'll feel all right and then the second wave will hit me and that is something that if you ever go 10 minutes and 10 minutes what you want is what I like to call Aftershock see after you do the cold your body is going to naturally want to get back to your normal body temperature and it's going to do that through vasal dilation pushing the blood back to your extremities after it left it's painful I've seen grown men cry it is a it is an overwhelming can be an overwhelming process painful in what way like your skin is uh you know feeling weird or is it like painful mentally more more than anything else Pat project family how's

07: 00 anything else Pat project family how's it going I want to talk to you guys about within you supplements which is developed by Mark Bell the cool thing about within you is that it's not a crazy supplement line which has a crazy amount of unnecessary supplements they stick to what is necessary whey protein electrolytes and the electrolytes are dope because they have amino acids and they have zinc then there's fasting gum so we talk a lot about intermittent fasting on the podcast and this fasting gum has appenine Rudin and caffeine which can actually help you prolong a fast it's really freaking cool it was developed by Mark and Joel green who we've had on the podcast multiple times so you guys got to check it out Andrew how can they get it yes that's over at markbellslingshot. com and at checkout enter promo code power project 10 to save 10% off your entire order uh links to them down in the description as well as the podcast show notes very hard to describe is physic oh it's physical it's also it's weirdly emotional too you and and for me I've done it enough to where I you know it's like clockwork it's fine I I don't get any stress anxiety about it at all because I

08: 00 anxiety about it at all because I understand the worst part of the whole ice bath is that 60 seconds before I get in I'm thinking about it my mind I'm getting myself you know kind of ready and I'm getting myself kind of amped up you just naturally there's nothing you can do your heart's already elevated just looking at the water but um what I have found is that uh I'm sorry what was your question again I lost my train of thought I was just saying like uh what kind of pain pain physical or mental yes um physical is certainly the more of not so much your skin because you're kind of numb but as that circulation starts to happen and and it is a I understand that makes sense yeah it it's just it's overwhelming you feel very first of all you are convulsing most likely you are you're you've been in the cold for that long you're shivering naturally once you get out the way I describe it it's like getting into the cold again cuz your body when you first get in that first 3 minutes is by far the most difficult I tell my clients if you can make a past 3 minutes you can get get to 10 minutes no problem you're

09: 00 get get to 10 minutes no problem you're there I got to try that but if you go in and you do 10 minutes then you get out first minute or so out of the cold you're fine you're numb you don't feel anything as you start to recirculate and get your body back to normal temperature you start to feel like that first 3 minutes all over again cuz your body doesn't quite get am I cold am I hot and then you add the sauna in there as well now the sauna is actually kind of a Band-Aid it's beneficial for me and our process because our clients I mean a turnaround time for our sessions is about 70 minutes so that's not I mean that's a decent amount of time you got phase one training and then contrast therapy which is about 25 minutes if they do 10 and 10 the sauna is there to kind of get you cuz most people wouldn't be able to operate their car if you got into that ice bath for 10 minutes and you just got out and tried to leave you would probably crash your car like it's probably not safe oh I've had to do it one time I forgot to turn the sauna on and then I had to go and I was like in my car just like but uh the sauna helps kind of reset you you know

Applications & Takeaways

10: 00 sauna helps kind of reset you you know you won't even sweat 220 degrees after the ice bath you will not sweat you'll get in there you'll feel right and you'll leave P project family how's it going I hope you guys are enjoying the episode and I want to tell you sometimes when you're a lifter you need certain pieces of equipment that's going to help you perform a little better in the gym just like the hip circle is going to help warm up your hips knee sleeves are going to keep your knees warm when you're squatting the slingshots going to help you bench a little bit more but the cool thing is that Mark made all of this equipment when he was in the middle of his powerlifting career cuz he wanted equipment that could help him perform better as it can also help you perform better the cool thing is that all this equipment was made for lifters by lifters Andrew can you tell them how to get it yes that's over at markbellslingshot. com and at checkout to them down in the description as well as the podcast show notes I've done that before the uh this place has a cold and hot but I was curious um number one do you have these people take electrolytes cuz obviously they're sweating a lot after while they're in the sauna but secondly have you ever had the sensation of like airheaded or ligh headedness when you're doing contrast therapy what

11: 00 when you're doing contrast therapy what happens sometimes is I'll go into the sonifer or whatever I'll get out I'll go to the cold plunge and when I get out of there it's almost like I want to faint like like literally I feel like H I just may pass out not because of like I've sweated or anything but I just feel like a lot of like airiness in my head I'm good but it feels unsafe when you feel this is it immediately when you get in or is it when you when when do you feel this sensation some okay so like it's random sometimes so I'll do the sauna I'll get out I'll go into the cold plunge you're starting with the sauna yeah no sometimes I start with the cold plunge and sauna but like when I I remember the last time when I did the sauna came out and that I went to the cold plunge around 3 or 4 minutes while I was in the cold plunge I was like I was looking at my heart rate it was really low and I was just like stay here in SAA stay here stay where right and I was like hm this is weird do you know what I'm talking about I know exactly what you're talking about what you know what the [__] happening I honestly don't and you know why I honestly I did it a couple times I used to go cold hot

12: 00 it a couple times I used to go cold hot and I did what you did where I would go in the sauna you get myself cuz your again your heart is so so low beating so slowly because you're in the you're meditating in the sauna you're so hot you're overheated then you get out then you get into the ice and you don't even really feel it you you get in and you just like I started to I remember one time I did it at night and my tub is outside so I'm looking up the stars were going yeah like rolling I'm like okay this I'm I'm fine but I'm not about to let my clients do this in the back like I'm working with the next person no way so I don't uh I don't do hot to cold I only let my clients do cold to hot okay because of that exact Reon you're right I'm not exactly sure what's happening but something happens when you go hot to cold as opposed to cold to hot yeah it's weird okay and you know I I try to preface my C because that same exact thing can happen when you get into the cold initially that shock Factor hits you so what I do is I teach my client it's the breathing patterns

13: 00 client it's the breathing patterns that's oh he's got oh is that alive oh that's an old one man look how short my hair is sorry I was how short those shorts are my gosh we love short much shorter I've seen y'all guys you guys do the short shorts too that's awesome but uh oh boy I I couldn't find anything where you were in the sauna so I was trying to just find anything but there we go that's the yeah that's alive I think is that IG yeah but I think it might have been alive cuz it's it's longer than any of the other ones I'm imagining some of what's happening is like you know your blood pressure your um your blood sugar you know some of these things are probably shifting around quite a bit you just got done with exercise uh so who knows you know a lot of times people say that your glycogen is kind of depleted after a training session and maybe uh it's exacerbated when you go into a sauna and then go into the cold and and things like that but I would I imagine is happening in terms of body composition um you reporting that you've noticed uh some good changes with your clients I would

14: 00 good changes with your clients I would imagine it's just a further boost in in the metabolism in burning calories cuz we know that when you go into a a sauna that your heart rate does increase a bit and obvious I mean it's very obvious that when you go into cold your heart rate's going to increase so maybe it's just an opportunity for people to uh kind of almost absorb the stress of the workout in a more comfortable cleaner way I like if that makes sense like more more efficiency like people get all caught up with the calorie thing and we've circled the wagon 9, 000 times on is a calorie but what we found is that like there's certain calories that aren't used by the human body very efficiently uh for energy like protein so protein and fiber they get to be a little bit of uh not necessarily completely free I don't think but sure they definitely have a different caloric value than what they're currently assigned of you know four calories per gram or at least it kind of appears that way right and so I think with something like what you're

15: 00 think with something like what you're pointing out here is like maybe uh maybe this somehow just makes the workout a little bit more efficient or assist with recovery uh helps the body be a little bit more efficient with burning calories you know things of that nature but I I love when people like yourself are doing things like this and you're sharing the information but not necessarily saying hey man you're going to lose you know 8 l pounds of fat in 6 weeks and you got this program and and you're selling an ebook of hot and cold and and all this kind of stuff you're just saying look man this is what I do with people and I've noticed that it's working really well I'm not sure what's going on I'm not going to sit here and give you a bunch of Science and what I think but uh not yet I'm going to go test it and and see what it looks like oh I love it and P project family we appreciate you checking out this clip check out another one just go check out another one or comment down below and let us know what you liked about this one but we love you guys and we're going to keep bringing you the heat so comment subscribe and all that good stuff okay peace

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