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[Music] um so hey tell me who you are and what you're doing uh yeah my name is nolan i'm with power coaching as my company i'm an xpt coach and certified wim hof instructor that's awesome and so behind you here you've got this pretty incredible rig i'm very intrigued about this thing uh tell me what this is and how you rigged it up yeah this is a mobile barrel sauna it has um for if it's eight people yeah this is my lovely wife amanda who also does this work with me hi and uh we built uh this sauna from nordic sauna and put it on a trailer and take it around with different people private homes train teams corporate people all sorts of stuff how did you manage to get a circular like giant you know what are we calling this i'm not going to geometry a cylinder a giant cylinder on a moving trailer i talked to a lot of construction people and some other people that have done it to figure out how to secure it all there
the sonic company wouldn't put it on there for some liability reasons obviously but it hasn't fallen off yet so yeah we're going strong lots of bolts yeah and so tell me what the you know what's the purpose um you bring it to these mobile locations and what are you teaching essentially yeah we teach breathing and recovery with sauna and ice bath for your health and performance so we can help athletes perform better be healthier get injured less and the average person decrease stress and anxiety and have more energy at the end of the day for what they care about most yeah and amanda you were talking off camera that you're a psychologist a therapist how do you see this playing into how does this complement what you're doing yeah great question i um walk people through taking themselves on in new ways and that could be maybe trauma or just something difficult anxiety depression fear
and when they get to learn how to breathe and connect with their body and have emotions flow through them as opposed to have emotions be stuffed down inside of them um it opens up new healing for them yeah and so nolan um we're so sort of heat therapy and then we've got you brought some of these buckets but behind us of course we've got the renew therapy um talk about the benefits of heat and cold therapy like what's actually happening in the body yeah uh i mean the ice bath quick overview or maybe to get hormone balance just feel good afterwards because of adrenaline dopamine serotonin decreased inflammation heat you get cold shock protein in there which are just super good for decreasing inflammation and i think most of the reason i tell people we do the ice bath there's a whole bunch of extra medical stuff but we do it because it's it sucks it's challenging it's cold every time i've been doing it for five years still cold and we teach our minds and actually
literally build new neural pathways to do challenging things and relate to stress and challenging challenges differently yeah resilience training i like it um what is your recommendation then let's talk about like how long should i sit in this heat and then talk about the temperatures that's happening inside yeah this this sauna it gets really hot it's propane run so it's over 200 in there we do that for a reason in xpt above 200 degrees we get more human growth hormone production and extra red blood cells from the heat stress we get so that's why we like to do that we're in there for like 10 to 15 minutes and we do rounds in the ice bath so two to three minutes in the ice and then 10 to 12 here in the hot sauna and then we'll do that two or three rounds and let's go back to breathing for a second so how should i be breathing inside the sauna inside the saw it's a great question it's just it's a different type of stress like the ice bath so it's hot in there it's not like a spa that most people are used to
in their gym the sauna so it's just calm de-stressful breathing so i have people breathe in for a fork count out for an eight count usually through their mouth in there because it burns your nose in the sauna but at with practice you can do it through your nose too is nose better is that preferred nose in general when you're just every day doing things yeah ideally yes for health reasons it shows that breathing through your nose is superior it's more efficient for our bodies got it and then how about in the cold bath so initially you know if you get in 40 degree water or 45 or 50 degrees you know there's a shock and you have the you know tendency to you know gasp so how should we be breathing maybe even you talked about um ramping up into the moment even before it happens talk about that for a second bill what's the temp on this right now 43 okay 43 is cold puckering
i don't know the breathing technique yet deep breath in deep breath out don't hold your breath son of a gun man you do this every day yeah yeah you get addicted to it yeah there you go keep breathing yeah deep breath in and out how is it it's good yeah yeah breathing is unique in that it's the only thing that's both fully automatic right you alluded to that way we breathe when we get to the ice bath or shock and we have full conscious control over so uh that's just we we did wim hof method prior to getting into the ice bath that kind of just ramps us up gets us like ready to take on challenges actually with some you know chemicals in our body it
stimulates actually decreases the pain of the ice bath as well um so we ramp up our bodies and then we get in the ice bath and do the de-stressful breathing so that in the midst of a physical stress we actually are de-stressing our bodies and so we we're catching it and taking control of our breath so let's unpack that a little bit more so how like let's say i'm about to go into the cold bath i'm about to plunge um how how how soon before should i be ramping up is this two minutes before five minutes before 20 minutes before yeah that's a great question i don't think you necessarily need to ramp up to ice bath it's just how we actually go through it is what matters wim hof is a specific method that pairs the breathing with the cold and i know wim hof practitioners we don't always practice them together so it really just kind of depends it's making a conscious choice to get into
the cold and so you're saying i'm choosing this i'm slowing down my breath and i'm doing this intentionally and that's that's the idea of i think ramping up it's like we have to choose it to make it more effective for our bodies and then let's go back to the specifics of breathing for cold versus hot i mean is it still nose breathing or is it yeah still still that de-stressful breathing uh in for four out for eight or in for six out for or sorry in for three out for sick any anytime our exhale is twice as long it puts our body in a de-stressful state so we want to do that in the cold we want to do that in the heat and then that translates to the metaphorical ice baths of our life that's why it decreases stress can you give us a quick tour of this rig yeah yeah these are the fun uh hats you wear russian sauna bonya hats that you get to wear that help keep your head cool while you're in there so you wear one of these going in
and then it's still pretty hot in there clear red cedar barrel sauna with fits eight people to make the humidity go up right babe yep cool cool cool was there any special things that you had to do in terms of the engineering of this or the construction walk me through this must have been quite a project uh yeah the barrel sauna was a kit so it put together pretty uh by itself actually what i had to do was secure it to the trailer so it didn't end up rolling down the freeway so i just have multiple beefy l brackets on the base there secure it to the trailer but that only secures the bottom part of the sauna to the trailer so i put these straps over the top which will secure it down to the bottom so
i haven't seen it roll down the freeway yet so i think we're doing pretty good nice and uh is this your first time here at tustin crossfit this is my first time at justin crossfit joel's uh old friend and so yeah i've been fun to work with him what's your takeaway of the people here uh great community killer facility and uh stoke they have the renew tub here um but yeah a cool vibrant community that values not just uh exercise and fitness but they're just overall health and being the best versions of themselves yeah do you know andrew huberman is yeah i do so i just heard something he said recently which was i think he said it like this last week 30 minutes a week i think he said accumulated right yeah of the sauna basically can cut your you know risk of heart attack or heart disease by 50 yeah did you hear that i did yeah there was actually he's probably referencing
there was a 20-year cardiology study done on the sauna out of finland dr yari alkovich i think i butchered his last name but he did a 20-year cardiology study i actually had a cardiac arrest in my early 30s so this is really powerful to me um four times in the sauna a week or more above 174 degrees fahrenheit for 20 minutes decreases chance of death by heart incident by 60 and decreases chance of all causes of death by 40 because they find that being in a sauna that hot for that long as far as your heart's concerned is a mild cardiovascular workout so it's like a mild bicycle workout it's what they equate it to wow and so have you had any incidents since um i have not no i got into this in recovery and just trying to look to be the best healthiest version of myself and want to live as long and healthy and active as possible and so that's how i
found all this work and it's been super helpful and got me off a lot of my medications and feeling great amazing daddy
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In a world where health information can feel overwhelming, the simplicity of sauna and cold plunge therapy offers a grounded approach to wellness. As we seek methods to enhance our longevity and resilience, these ancient practices emerge as powerful allies. With evidence supporting their benefits, integrating heat and cold exposure into our routines can lead to profound improvements in heart health and overall well-being.
Nolan Kim, an XPT coach and certified Wim Hof instructor, emphasizes the importance of these therapies in promoting not just physical health, but also mental clarity and emotional resilience. His insights reveal how intentional engagement with temperature extremes can transform our relationship with stress and recovery, making it an accessible practice for anyone looking to elevate their health journey.
60 reduction in heart incident risk with sauna use 40 reduction in all-cause mortality with sauna use 20 minutes recommended in sauna for health benefits 4 times per week recommended sauna use
Introduction to Sauna and Cold Plunge
The combination of the benefits of sauna and cold plunge therapy is gaining recognition for its health benefits. This practice involves alternating between heat and cold exposure, creating a dynamic experience that engages the body’s natural responses.
Nolan Kim describes his mobile sauna setup, which allows for training in various locations. This flexibility makes it easier for individuals and groups to experience the benefits of these therapies. By focusing on breathing and recovery, participants can enhance their performance and overall health, whether they are athletes or simply seeking to reduce everyday stress.
"Being in a sauna that hot for that long is a mild cardiovascular workout." — Nolan Kim
Health Benefits of Heat and Cold Therapy
Research supports the idea that heat and cold therapy can significantly impact heart health. A 20-year study conducted in Finland found that regular sauna use can decrease the risk of heart incidents by 60% and all-cause mortality by 40%.
That translates to the metaphorical ice baths of our life.
Heat therapy promotes hormone balance and enhances cardiovascular function. When exposed to high temperatures, the body responds by increasing heart rate and improving circulation, akin to a mild cardiovascular workout. This process can stimulate the production of human growth hormone and red blood cells, contributing to overall vitality.
On the other hand, cold therapy is effective in reducing inflammation and building resilience. Cold exposure triggers the release of endorphins and other hormones that foster a sense of well-being. Kim notes, "Being in a sauna that hot for that long is a mild cardiovascular workout," highlighting the dual benefits of these practices.
Breathing Techniques
Breathing plays a crucial role in maximizing the benefits of sauna and cold plunge therapy. During sauna sessions, Kim recommends a calm breathing technique: inhaling for a count of four and exhaling for a count of eight. This method promotes relaxation and helps manage the body’s response to heat.
In contrast, when entering a cold plunge, the initial shock can trigger a gasp reflex. Practicing controlled breathing beforehand can help mitigate this response. Kim explains, "Breathing is unique in that it's the only thing that's both fully automatic and we have full conscious control over." This conscious engagement with breath allows individuals to navigate the physical stress of temperature extremes more effectively.
Scientific Evidence and Recommendations
The scientific community increasingly recognizes the health benefits of sauna and cold plunge therapy. The Finnish study referenced by Kim indicates that engaging in sauna sessions four times a week, for at least 20 minutes at temperatures above 174 degrees Fahrenheit, can lead to significant health improvements.
These findings suggest that incorporating these practices into one’s routine can be a powerful strategy for enhancing longevity and reducing health risks. Kim’s personal journey underscores this point: after experiencing a cardiac event in his early thirties, he turned to sauna and cold therapy as a means to reclaim his health. He asserts, "I want to live as long and healthy and active as possible," which resonates with many seeking to improve their quality of life.
I actually had a cardiac arrest in my early 30s, so this is really powerful to me.
Words Worth Hearing
"I want to live as long and healthy and active as possible." — Nolan Kim
Practical Takeaways
Incorporate sauna sessions into your routine, aiming for four times a week for optimal heart health.
Practice controlled breathing techniques to enhance your experience in both heat and cold exposure.
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