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foreign [Music] cryotherapy actually get being cold cryotherapy actually get being cold you know because that that's that's you know because that that's that's you know because that that's that's another way for you to put your body in another way for you to put your body in another way for you to put your body in a good stress a good stress a good stress right so cornesis can be in many ways if right so cornesis can be in many ways if right so cornesis can be in many ways if it doesn't create lasting damage to your it doesn't create lasting damage to your it doesn't create lasting damage to your body you'll come out of the other side body you'll come out of the other side body you'll come out of the other side stronger okay so that you can do it with
stronger okay so that you can do it with stronger okay so that you can do it with temperature as well now there hasn't temperature as well now there hasn't temperature as well now there hasn't been perfect controlled experiments been perfect controlled experiments been perfect controlled experiments about whether this really will make you about whether this really will make you about whether this really will make you live longer right that's that will take live longer right that's that will take live longer right that's that will take a long time but I've done the research a long time but I've done the research a long time but I've done the research in my lab and I've looked at other in my lab and I've looked at other in my lab and I've looked at other scientists and there's a lot of evidence scientists and there's a lot of evidence scientists and there's a lot of evidence that cold shock and sauna provide health that cold shock and sauna provide health that cold shock and sauna provide health benefits benefits benefits um and I love doing it anyway so what's um and I love doing it anyway so what's um and I love doing it anyway so what's the harm the harm the harm so the cold shock is is either having a so the cold shock is is either having a so the cold shock is is either having a cold shower or dunking into a cold bath cold shower or dunking into a cold bath cold shower or dunking into a cold bath sometimes with ice in it I don't like sometimes with ice in it I don't like sometimes with ice in it I don't like that one as much that one as much that one as much um I tend to just go into a cold pool at um I tend to just go into a cold pool at um I tend to just go into a cold pool at the gym which is about four degrees the gym which is about four degrees the gym which is about four degrees Celsius it's enough to make you clench Celsius it's enough to make you clench Celsius it's enough to make you clench but it you get used to it I do that only but it you get used to it I do that only but it you get used to it I do that only for I go underwater I dunk my head I'm for I go underwater I dunk my head I'm for I go underwater I dunk my head I'm in there for maybe a minute or two it's in there for maybe a minute or two it's in there for maybe a minute or two it's not I'm not gonna do an Iceman Hoff kind not I'm not gonna do an Iceman Hoff kind not I'm not gonna do an Iceman Hoff kind of thing and sit in there for too long of thing and sit in there for too long of thing and sit in there for too long but I think that's enough the sauna but I think that's enough the sauna but I think that's enough the sauna actually I really like and there's a lot
actually I really like and there's a lot actually I really like and there's a lot of good studies out of the Nordic of good studies out of the Nordic of good studies out of the Nordic countries Norway in particular and countries Norway in particular and countries Norway in particular and Finland have studies where they they Finland have studies where they they Finland have studies where they they show that people who go to the sauna or show that people who go to the sauna or show that people who go to the sauna or in their houses have saunas uh tend to in their houses have saunas uh tend to in their houses have saunas uh tend to live longer and they have much better live longer and they have much better live longer and they have much better cardiovascular health cardiovascular health cardiovascular health and so I think that's wonderful you know and so I think that's wonderful you know and so I think that's wonderful you know it's after a workout I really like just it's after a workout I really like just it's after a workout I really like just sweating it out I feel great afterwards sweating it out I feel great afterwards sweating it out I feel great afterwards after that ice bath I come out feeling after that ice bath I come out feeling after that ice bath I come out feeling invigorated now now just a word of invigorated now now just a word of invigorated now now just a word of caution there is a study that says if caution there is a study that says if caution there is a study that says if you shock your body with cold after an you shock your body with cold after an you shock your body with cold after an intense bodybuilding workout it can intense bodybuilding workout it can intense bodybuilding workout it can reduce the benefits and I'm still trying reduce the benefits and I'm still trying reduce the benefits and I'm still trying to figure out exactly what that means to figure out exactly what that means to figure out exactly what that means um but because I the the weights and the um but because I the the weights and the um but because I the the weights and the cold baths are in the same facility uh cold baths are in the same facility uh cold baths are in the same facility uh it's not like I can just go home and it's not like I can just go home and it's not like I can just go home and come back another day so I do it all on come back another day so I do it all on come back another day so I do it all on the same day the same day the same day um yeah but that's all I can say that um yeah but that's all I can say that um yeah but that's all I can say that I'm still doing it until I'm totally I'm still doing it until I'm totally I'm still doing it until I'm totally convinced that it's not worth doing convinced that it's not worth doing convinced that it's not worth doing I know with your son you know a lot have
I know with your son you know a lot have I know with your son you know a lot have you guys went to the gym you went to you guys went to the gym you went to you guys went to the gym you went to sauna steam room jacuzzi and then sauna steam room jacuzzi and then sauna steam room jacuzzi and then jumping in in a pool and and I'm jumping in in a pool and and I'm jumping in in a pool and and I'm unfortunate enough to have all of that unfortunate enough to have all of that unfortunate enough to have all of that in the house I have all of that in the in the house I have all of that in the in the house I have all of that in the house so I'm already planning now when house so I'm already planning now when house so I'm already planning now when it comes to getting the best benefits do it comes to getting the best benefits do it comes to getting the best benefits do you think that is best to to go from a you think that is best to to go from a you think that is best to to go from a very hot say for example a very hot very hot say for example a very hot very hot say for example a very hot location sauna jacuzzi to a cold pool or location sauna jacuzzi to a cold pool or location sauna jacuzzi to a cold pool or they're just beneficial separately one they're just beneficial separately one they're just beneficial separately one day I can just do so I know one day I day I can just do so I know one day I day I can just do so I know one day I can do pool yeah nobody knows that can do pool yeah nobody knows that can do pool yeah nobody knows that um we know that the sertolins are turned um we know that the sertolins are turned um we know that the sertolins are turned on by cold and we know that on by cold and we know that on by cold and we know that um there are benefits with heat nobody um there are benefits with heat nobody um there are benefits with heat nobody that I know of has done what you're that I know of has done what you're that I know of has done what you're asking which is test one to the other asking which is test one to the other asking which is test one to the other but theoretically it makes sense that but theoretically it makes sense that but theoretically it makes sense that the bigger the shock the better so the bigger the shock the better so the bigger the shock the better so that's what I do I go from sauna to that's what I do I go from sauna to that's what I do I go from sauna to steam room to call then into a hot tub steam room to call then into a hot tub steam room to call then into a hot tub and I think that's most likely to give and I think that's most likely to give and I think that's most likely to give me the benefits because you want to get me the benefits because you want to get me the benefits because you want to get your body out of its state of
your body out of its state of your body out of its state of complacency complacency complacency um the modern world around us is built um the modern world around us is built um the modern world around us is built so that we don't feel any discomfort the so that we don't feel any discomfort the so that we don't feel any discomfort the chairs are comfy the lounges are comfy chairs are comfy the lounges are comfy chairs are comfy the lounges are comfy we get in cars even our our luggage has we get in cars even our our luggage has we get in cars even our our luggage has wheels now can life get any easier wheels now can life get any easier wheels now can life get any easier seriously we never have to go hungry seriously we never have to go hungry seriously we never have to go hungry usually and so our bodies are like yeah usually and so our bodies are like yeah usually and so our bodies are like yeah times are good we don't need to fight times are good we don't need to fight times are good we don't need to fight back but over a decades you end up with back but over a decades you end up with back but over a decades you end up with a body that starts falling apart getting a body that starts falling apart getting a body that starts falling apart getting diseases and is shorter lived then if diseases and is shorter lived then if diseases and is shorter lived then if you trick the body into thinking the you trick the body into thinking the you trick the body into thinking the times were tough times were tough times were tough right
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In our modern world, comfort is often prioritized over resilience. Yet, emerging research suggests that intentionally exposing ourselves to discomfort—through practices like cold exposure and sauna protocols use—can significantly enhance our health and longevity.
Dr. David Sinclair, a prominent researcher in the field of aging, advocates for these practices as a means to stimulate the body’s natural defenses. By embracing the discomfort of temperature extremes, we can cultivate a stronger, more resilient self. This article delves into the science behind these practices and their potential benefits for our well-being.
4 degrees Celsius of the cold pool Dr. Sinclair uses
Health Benefits of Cold Exposure
Cold exposure, whether through showers or ice baths, is a potent method for stimulating the body’s adaptive responses. Dr. Sinclair notes, "If it doesn't create lasting damage to your body, you'll come out of the other side stronger."
Research indicates that cold exposure can enhance the production of proteins known as sirtuins, which play a crucial role in cellular repair and longevity. By immersing oneself in cold water—like the four degrees Celsius pool Dr. Sinclair prefers—individuals can experience a surge in alertness and energy. This invigorating effect can lead to improved mental clarity and a heightened sense of well-being.
"If it doesn't create lasting damage to your body, you'll come out of the other side stronger." — Dr. David Sinclair
Sauna Benefits
The use of saunas is another practice linked to enhanced health outcomes. Studies from Nordic countries, particularly Finland, reveal that regular sauna use is associated with lower risks of cardiovascular disease and increased lifespan. Dr. Sinclair emphasizes this connection, stating, "There are a lot of good studies out of the Nordic countries... that show that people who go to the sauna tend to live longer."
The heat of the sauna induces a state of relaxation while simultaneously promoting cardiovascular health. This dual effect can lead to improved circulation and reduced stress levels, creating a sanctuary for both body and mind.
Cold Exposure and Workouts
While cold exposure offers numerous benefits, it is essential to approach its timing with care. Dr. Sinclair warns that cold exposure immediately after intense workouts may diminish some of the benefits of strength training. He explains, "There is a study that says if you shock your body with cold after an intense bodybuilding workout, it can reduce the benefits."
This suggests that while cold exposure can be invigorating, it may be more beneficial to allow the body to adapt to the stress of a workout before introducing cold temperatures. Finding the right timing can help optimize the advantages of both practices.
Alternating Hot and Cold
The practice of alternating between hot and cold environments may amplify the health benefits of both modalities. Dr. Sinclair notes that transitioning from sauna to cold pool can enhance the body's adaptive responses. He states, "The bigger the shock, the better."
It's enough to make you clench, but you get used to it.
This alternating protocol not only stimulates circulation but also encourages the body to adapt to varying temperature extremes. Such practices can foster a state of equilibrium, promoting overall resilience and vitality.
Modern Comforts and Health
In today's world, we often prioritize comfort, which can lead to a state of complacency. Dr. Sinclair observes, "The modern world around us is built so that we don't feel any discomfort."
This avoidance of discomfort can contribute to a decline in health over time. By intentionally introducing challenges, such as cold exposure and sauna use, we can encourage our bodies to remain engaged and resilient. Embracing these practices may help counteract the effects of a sedentary lifestyle and promote longevity.
Words Worth Hearing
"There are a lot of good studies out of the Nordic countries... that show that people who go to the sauna tend to live longer." — Dr. David Sinclair "You want to get your body out of its state of complacency." — Dr. David Sinclair
You trick the body into thinking the times were tough.
Practical Takeaways
Incorporate cold exposure into your wellness routine to stimulate resilience and enhance mental clarity.
Consider regular sauna sessions to promote cardiovascular health and relaxation.
Be mindful of the timing of cold exposure after workouts to optimize recovery benefits.
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