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what does the evidence say about hot and what does the evidence say about hot and cold therapy saas cold plunges and the cold therapy saas cold plunges and the cold therapy saas cold plunges and the like like like yeah it's really difficult to measure yeah it's really difficult to measure yeah it's really difficult to measure recovery outside of just performance and recovery outside of just performance and recovery outside of just performance and the performance date is mostly like eh the performance date is mostly like eh the performance date is mostly like eh um hot and cold contrast stuff can do um hot and cold contrast stuff can do um hot and cold contrast stuff can do the same thing recovery wise that cardio the same thing recovery wise that cardio the same thing recovery wise that cardio after training can do specifically cold after training can do specifically cold after training can do specifically cold exposure in contrast can have this exposure in contrast can have this exposure in contrast can have this Cascade where they cool off your Cascade where they cool off your Cascade where they cool off your inflammatory system sys that means under inflammatory system sys that means under inflammatory system sys that means under the hood there's no recovery going on the hood there's no recovery going on the hood there's no recovery going on actually less uh the systems aren't actually less uh the systems aren't actually less uh the systems aren't getting healed they're not getting fixed getting healed they're not getting fixed getting healed they're not getting fixed because they're not getting fixed so the because they're not getting fixed so the because they're not getting fixed so the way the recovery works in the human body way the recovery works in the human body way the recovery works in the human body is if you have take on some muscle is if you have take on some muscle is if you have take on some muscle damage is the immune system infiltrates damage is the immune system infiltrates damage is the immune system infiltrates all those cells but it it brings in the all those cells but it it brings in the all those cells but it it brings in the [ __ ] kitchen sink it's like if [ __ ] kitchen sink it's like if [ __ ] kitchen sink it's like if someone's uh house flooded and you someone's uh house flooded and you someone's uh house flooded and you looked at it from the outside you might looked at it from the outside you might looked at it from the outside you might not know like but it looks normal but not know like but it looks normal but not know like but it looks normal but it's [ __ ] up in the basement trust me it's [ __ ] up in the basement trust me it's [ __ ] up in the basement trust me you could still live in the house too you could still live in the house too you could still live in the house too but if you have a crew come in and Def but if you have a crew come in and Def but if you have a crew come in and Def flood your house they bring that [ __ ] flood your house they bring that [ __ ] flood your house they bring that [ __ ] Giant truck with the hose and the
Giant truck with the hose and the Giant truck with the hose and the generator's like it's pumping out the generator's like it's pumping out the generator's like it's pumping out the water and they like redo some of the water and they like redo some of the water and they like redo some of the wood you can't work and look and live in wood you can't work and look and live in wood you can't work and look and live in that house that's what the immune system that house that's what the immune system that house that's what the immune system does to your muscles when it comes in it does to your muscles when it comes in it does to your muscles when it comes in it [ __ ] a bunch of [ __ ] up it takes a few [ __ ] a bunch of [ __ ] up it takes a few [ __ ] a bunch of [ __ ] up it takes a few hours few days to do that what contrast hours few days to do that what contrast hours few days to do that what contrast bath is is basically or or cold exposure bath is is basically or or cold exposure bath is is basically or or cold exposure non-steroidal anti-inflammatories and non-steroidal anti-inflammatories and non-steroidal anti-inflammatories and exercise after you've already done exercise after you've already done exercise after you've already done Exercise is basically putting up a Exercise is basically putting up a Exercise is basically putting up a notice at the front gate to the people notice at the front gate to the people notice at the front gate to the people that are going to drive in with the that are going to drive in with the that are going to drive in with the truck to take the water out of your the truck to take the water out of your the truck to take the water out of your the flooded house is tell them like hey flooded house is tell them like hey flooded house is tell them like hey fellas come back tomorrow and they're fellas come back tomorrow and they're fellas come back tomorrow and they're like he [ __ ] it now the house isn't like he [ __ ] it now the house isn't like he [ __ ] it now the house isn't getting any better but if you want to getting any better but if you want to getting any better but if you want to work in that house later if you're on an work in that house later if you're on an work in that house later if you're on an upstairs office and you're writing your upstairs office and you're writing your upstairs office and you're writing your magnum opus you don't want the [ __ ] magnum opus you don't want the [ __ ] magnum opus you don't want the [ __ ] generator running so you're like come generator running so you're like come generator running so you're like come back so you're saying that's what that back so you're saying that's what that back so you're saying that's what that stuff is masks recovery heat and cold stuff is masks recovery heat and cold stuff is masks recovery heat and cold does not promote recovery not in any way does not promote recovery not in any way does not promote recovery not in any way that helps the tissues uh fix themselves that helps the tissues uh fix themselves that helps the tissues uh fix themselves faster absolutely not there's no faster absolutely not there's no faster absolutely not there's no evidence that whatsoever the evidence is evidence that whatsoever the evidence is evidence that whatsoever the evidence is actually contrary to that uh it it
actually contrary to that uh it it actually contrary to that uh it it delays that process heat is a mixed bag delays that process heat is a mixed bag delays that process heat is a mixed bag basically still kind of unknown it's basically still kind of unknown it's basically still kind of unknown it's that super clear what heat does we know that super clear what heat does we know that super clear what heat does we know that psychologically people who enjoy that psychologically people who enjoy that psychologically people who enjoy heat exposure like sa say what about the heat exposure like sa say what about the heat exposure like sa say what about the stress they love it oh they love it if stress they love it oh they love it if stress they love it oh they love it if they love it but if you have an athlete they love it but if you have an athlete they love it but if you have an athlete that hates the sauna do not make them go that hates the sauna do not make them go that hates the sauna do not make them go to the sauna for Recovery SAA is good to the sauna for Recovery SAA is good to the sauna for Recovery SAA is good for recovery and good for Stress for recovery and good for Stress for recovery and good for Stress Management no it's good for Jim and Jim Management no it's good for Jim and Jim Management no it's good for Jim and Jim Stress Management John [ __ ] hates it Stress Management John [ __ ] hates it Stress Management John [ __ ] hates it 100% like if you like jazz music and it 100% like if you like jazz music and it 100% like if you like jazz music and it relaxes you jazz music for an hour dope relaxes you jazz music for an hour dope relaxes you jazz music for an hour dope if you [ __ ] hate jazz music what the if you [ __ ] hate jazz music what the if you [ __ ] hate jazz music what the hell am I going to put you in a room hell am I going to put you in a room hell am I going to put you in a room make you listen to music you don't like make you listen to music you don't like make you listen to music you don't like that's like hell that's like some kind that's like hell that's like some kind that's like hell that's like some kind of modern corporate version of hell so of modern corporate version of hell so of modern corporate version of hell so all of that stuff contrast cold plunges all of that stuff contrast cold plunges all of that stuff contrast cold plunges and all that [ __ ] uh it doesn't do and all that [ __ ] uh it doesn't do and all that [ __ ] uh it doesn't do recovery it does masking it does a recovery it does masking it does a recovery it does masking it does a reduction of the inflammat process reduction of the inflammat process reduction of the inflammat process correct but the inflammatory process is correct but the inflammatory process is correct but the inflammatory process is actually what does the recovery it just actually what does the recovery it just actually what does the recovery it just takes time the best thing if you have takes time the best thing if you have takes time the best thing if you have sore muscles sleep eat chill the [ __ ] sore muscles sleep eat chill the [ __ ] sore muscles sleep eat chill the [ __ ] out and wait then the sore muscles out and wait then the sore muscles out and wait then the sore muscles aren't sore now they bigger and stronger
aren't sore now they bigger and stronger aren't sore now they bigger and stronger if you take a [ __ ] out of EDS and do a if you take a [ __ ] out of EDS and do a if you take a [ __ ] out of EDS and do a bunch of cold plunges yeah you'll feel bunch of cold plunges yeah you'll feel bunch of cold plunges yeah you'll feel much better very soon but you didn't much better very soon but you didn't much better very soon but you didn't grow any muscle and these all things are grow any muscle and these all things are grow any muscle and these all things are cold and nids are confirmed to reduce cold and nids are confirmed to reduce cold and nids are confirmed to reduce the amount of muscle growth you get so the amount of muscle growth you get so the amount of muscle growth you get so these are masking things they're not these are masking things they're not these are masking things they're not helping you recover I think what most helping you recover I think what most helping you recover I think what most people think recovery they're thinking people think recovery they're thinking people think recovery they're thinking of like that futuristic machine in those of like that futuristic machine in those of like that futuristic machine in those like Sci-Fi movies where you like the like Sci-Fi movies where you like the like Sci-Fi movies where you like the Bor tank and [ __ ] Star Wars you get Bor tank and [ __ ] Star Wars you get Bor tank and [ __ ] Star Wars you get in Dragon Ball Z it's some kind of in Dragon Ball Z it's some kind of in Dragon Ball Z it's some kind of chemicals get in on nanom machines and chemicals get in on nanom machines and chemicals get in on nanom machines and then you come out you're actually healed then you come out you're actually healed then you come out you're actually healed and and and fixed uh cold heat Etc they don't do fixed uh cold heat Etc they don't do fixed uh cold heat Etc they don't do that they just don't you mentioned nids that they just don't you mentioned nids that they just don't you mentioned nids maybe a little bit extreme but what maybe a little bit extreme but what maybe a little bit extreme but what about recovery about recovery about recovery supplements I'm aware of no supplements supplements I'm aware of no supplements supplements I'm aware of no supplements that you can qualify as recovery that you can qualify as recovery that you can qualify as recovery supplements unless they're a shake of supplements unless they're a shake of supplements unless they're a shake of carbohydrates plus high quality protein carbohydrates plus high quality protein carbohydrates plus high quality protein and then there's just food but delivered and then there's just food but delivered and then there's just food but delivered in a different system that may be more in a different system that may be more in a different system that may be more convenient there are no recovery convenient there are no recovery convenient there are no recovery supplements that I know of creatine sort supplements that I know of creatine sort supplements that I know of creatine sort of but if you regularly take it you just of but if you regularly take it you just of but if you regularly take it you just keep taking it and it recovers your keep taking it and it recovers your keep taking it and it recovers your creatine phosphat stor water is a creatine phosphat stor water is a creatine phosphat stor water is a recovery
htes yeah I would say maybe not wholly htes yeah I would say maybe not wholly but 95% of the time that I see like a but 95% of the time that I see like a but 95% of the time that I see like a recovery claim on a supplement like an recovery claim on a supplement like an recovery claim on a supplement like an internal eye roll starts happening and internal eye roll starts happening and internal eye roll starts happening and listen a lot of people and I was but listen a lot of people and I was but listen a lot of people and I was but hurt about this when I was younger a lot hurt about this when I was younger a lot hurt about this when I was younger a lot of people who dog on supplements and of people who dog on supplements and of people who dog on supplements and [ __ ] like that they're just like I'm [ __ ] like that they're just like I'm [ __ ] like that they're just like I'm sorry forgive me for lack of just sorry forgive me for lack of just sorry forgive me for lack of just leftists like they just don't like leftists like they just don't like leftists like they just don't like corporations they don't like even the corporations they don't like even the corporations they don't like even the idea of competition or hierarchies it's idea of competition or hierarchies it's idea of competition or hierarchies it's like all you need is natural food like like all you need is natural food like like all you need is natural food like shut the [ __ ] up Karen great thanks you shut the [ __ ] up Karen great thanks you shut the [ __ ] up Karen great thanks you don't even like anything you only like don't even like anything you only like don't even like anything you only like sports I take [ __ ] supplements bro I sports I take [ __ ] supplements bro I sports I take [ __ ] supplements bro I take drugs I want to win I want to be take drugs I want to win I want to be take drugs I want to win I want to be better at sport I'm all [ __ ] fullon better at sport I'm all [ __ ] fullon better at sport I'm all [ __ ] fullon trying to become the best version of trying to become the best version of trying to become the best version of myself type of toxic male energy I wish myself type of toxic male energy I wish myself type of toxic male energy I wish there was a [ __ ] recovery supplement there was a [ __ ] recovery supplement there was a [ __ ] recovery supplement that was a first sure going to recover that was a first sure going to recover that was a first sure going to recover you now like if you there are acute you now like if you there are acute you now like if you there are acute recovery supplements that work really recovery supplements that work really recovery supplements that work really well you get a big old bottle of water well you get a big old bottle of water well you get a big old bottle of water you drop some [ __ ] element into that you drop some [ __ ] element into that you drop some [ __ ] element into that [ __ ] and if you have a jiit you [ __ ] and if you have a jiit you [ __ ] and if you have a jiit you had weight training at 2 p.m. you have had weight training at 2 p.m. you have had weight training at 2 p.m. you have Jiu-Jitsu at 5:00 p.m. you better down Jiu-Jitsu at 5:00 p.m. you better down Jiu-Jitsu at 5:00 p.m. you better down that hole goddamn thing eat you a bowl
that hole goddamn thing eat you a bowl that hole goddamn thing eat you a bowl of cereal get you some protein in there of cereal get you some protein in there of cereal get you some protein in there that will get your Jiu-Jitsu going like that will get your Jiu-Jitsu going like that will get your Jiu-Jitsu going like and you never believe 3 hours later for and you never believe 3 hours later for and you never believe 3 hours later for sure but healing and replenishing and sure but healing and replenishing and sure but healing and replenishing and all that stuff there's just no way of all that stuff there's just no way of all that stuff there's just no way of saying salt water and food is what we saying salt water and food is what we saying salt water and food is what we just did y that's it that is a recovery just did y that's it that is a recovery just did y that's it that is a recovery supplement but it's like if you don't supplement but it's like if you don't supplement but it's like if you don't have any salt Dynamics issues and you have any salt Dynamics issues and you have any salt Dynamics issues and you get enough salt in your diet drinking an get enough salt in your diet drinking an get enough salt in your diet drinking an element first thing in the morning every element first thing in the morning every element first thing in the morning every day is well on my way to recovery like day is well on my way to recovery like day is well on my way to recovery like that's not how that works like when you that's not how that works like when you that's not how that works like when you need it it's [ __ ] golden when you need it it's [ __ ] golden when you need it it's [ __ ] golden when you don't what you doing there's no magic don't what you doing there's no magic don't what you doing there's no magic recovery pill now now if I'm being fully recovery pill now now if I'm being fully recovery pill now now if I'm being fully transparent anabolic steroids and growth transparent anabolic steroids and growth transparent anabolic steroids and growth hormone are one hell of a recovery hormone are one hell of a recovery hormone are one hell of a recovery supplement but they got their downsides supplement but they got their downsides supplement but they got their downsides too insulin you growth insulin and a too insulin you growth insulin and a too insulin you growth insulin and a shitload of primobolan holy [ __ ] man you shitload of primobolan holy [ __ ] man you shitload of primobolan holy [ __ ] man you recovering like you wouldn't believe of recovering like you wouldn't believe of recovering like you wouldn't believe of rubber and Magic oh yeah sure sure rubber and Magic oh yeah sure sure rubber and Magic oh yeah sure sure exactly yeah and but you know that comes exactly yeah and but you know that comes exactly yeah and but you know that comes with that's not a supplement those are with that's not a supplement those are with that's not a supplement those are prescription drugs some of them not even prescription drugs some of them not even prescription drugs some of them not even available for prescription in other news available for prescription in other news available for prescription in other news this episode is brought to you by eight
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In the quest for optimal recovery, many individuals turn to hot and cold therapies, believing they hold the key to faster healing. However, emerging research suggests that these methods may not be as effective as once thought. Dr. Mike Israetel, a prominent figure in sports science, sheds light on the complexities of recovery and the role of these therapies in our wellness rituals.
Understanding the mechanisms of recovery is crucial for anyone invested in health and longevity. As we delve into the science behind hot and cold exposure, we will uncover how these practices may mask rather than enhance the recovery process, leading to a more informed approach to wellness.
The inflammatory process is actually what does the recovery. It just takes time.
95 Percentage of recovery claims that are often viewed skeptically. 20 Degrees above or below room temperature that the Eight Sleep Pod can adjust.
Effectiveness of Hot and Cold Therapies
The allure of hot and cold therapies often lies in their perceived ability to enhance recovery. However, Dr. Israetel emphasizes that these methods do not significantly expedite the healing process. "Cold exposure... is basically putting up a notice at the front gate to the people that are going to drive in with the truck to take the water out," he explains, illustrating how cold exposure can delay recovery by masking inflammation rather than facilitating it.
When we subject our bodies to extreme temperatures, we may feel immediate relief, but this sensation can be misleading. The underlying processes of recovery—muscle repair and inflammation—are complex and require time. In essence, while hot and cold therapies can create a temporary sense of well-being, they do not promote the physiological changes necessary for true recovery.
"Cold exposure... is basically putting up a notice at the front gate to the people that are going to drive in with the truck to take the water out." — Dr. Mike Israetel
Understanding Recovery
Recovery is a multifaceted process that primarily hinges on sleep, nutrition, and time. Dr. Israetel notes that "there are no magic recovery pills." Instead, he advocates for a holistic approach that prioritizes adequate rest and proper nutrition. The body’s recovery mechanisms are inherently designed to heal muscle damage through inflammation, which is crucial for muscle growth.
The immune system plays a pivotal role in this process, infiltrating damaged tissues and initiating repair. However, interventions like cold plunges can interfere with this natural healing cascade, delaying recovery rather than enhancing it. As Dr. Israetel points out, "If you have an athlete that hates the sauna, do not make them go to the sauna for recovery." Personal preference significantly impacts the effectiveness of recovery methods, reinforcing the idea that what works for one individual may not work for another.
Supplements and Recovery
In the realm of recovery supplements, Dr. Israetel is skeptical of many claims made by the industry. He states that the majority of recovery supplements are not effective, with "95% of the time that I see like a recovery claim on a supplement like an internal eye roll starts happening." The reality is that effective recovery often comes down to whole foods, particularly those rich in carbohydrates and high-quality protein.
While some supplements, like creatine, may offer benefits when taken consistently, they are not a substitute for the foundational elements of recovery. The best approach is to focus on nutrient-dense foods that support the body’s natural healing processes. "There are no recovery supplements that I know of unless they’re a shake of carbohydrates plus high quality protein," he concludes, emphasizing the importance of nutrition in recovery.
Words Worth Hearing
"If you have an athlete that hates the sauna, do not make them go to the sauna for recovery." — Dr. Mike Israetel
Practical Takeaways
Prioritize sleep and nutrition as the primary means of recovery.
Be cautious of hot and cold therapies; they may mask rather than enhance the healing process.
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