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hey everyone welcome to Dr Josh ax show hey everyone welcome to Dr Josh ax show I your host Dr Axe and each and every I your host Dr Axe and each and every I your host Dr Axe and each and every week on this show we dive deep into the week on this show we dive deep into the week on this show we dive deep into the science and principles behind how to science and principles behind how to science and principles behind how to grow in Body Mind spirit and take your grow in Body Mind spirit and take your grow in Body Mind spirit and take your health and your life to the next level health and your life to the next level health and your life to the next level today I'll be talking about cold today I'll be talking about cold today I'll be talking about cold plunging which has gained massive plunging which has gained massive plunging which has gained massive popularity for its surprising health popularity for its surprising health popularity for its surprising health benefits but I'll also be talking about benefits but I'll also be talking about benefits but I'll also be talking about are those benefits really as great as are those benefits really as great as are those benefits really as great as they seem and is cold plunging great for they seem and is cold plunging great for they seem and is cold plunging great for everyone also talk a little bit about everyone also talk a little bit about everyone also talk a little bit about heat therapy contrast therapy and heat therapy contrast therapy and heat therapy contrast therapy and compare when you should cold plunge and compare when you should cold plunge and compare when you should cold plunge and when you shouldn't when you should use when you shouldn't when you should use when you shouldn't when you should use heat therapy like infrared sauna and heat therapy like infrared sauna and heat therapy like infrared sauna and when you should contrast and go back and when you should contrast and go back and when you should contrast and go back and forth between the two for results we're forth between the two for results we're forth between the two for results we're going to be doing a deep dive into cold going to be doing a deep dive into cold going to be doing a deep dive into cold plunge today I guarantee you're going to plunge today I guarantee you're going to plunge today I guarantee you're going to find out some surprising information on find out some surprising information on find out some surprising information on things like is cold plunging good or bad things like is cold plunging good or bad things like is cold plunging good or bad for hypothyroidism is it good or bad for for hypothyroidism is it good or bad for for hypothyroidism is it good or bad for autoimmune disease is it good or bad for autoimmune disease is it good or bad for autoimmune disease is it good or bad for athletes I'll answer all that and more athletes I'll answer all that and more athletes I'll answer all that and more on today's episode also before before I
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on today's episode also before before I on today's episode also before before I dive into the content make sure to dive into the content make sure to dive into the content make sure to subscribe to the channel and hit the subscribe to the channel and hit the subscribe to the channel and hit the notification Bell so you don't miss a notification Bell so you don't miss a notification Bell so you don't miss a single thing you know we're covering single thing you know we're covering single thing you know we're covering topics like this every single week along topics like this every single week along topics like this every single week along with a lot of other uh topics such as with a lot of other uh topics such as with a lot of other uh topics such as spiritual growth uh growth of of your spiritual growth uh growth of of your spiritual growth uh growth of of your mindset and more so make sure not to mindset and more so make sure not to mindset and more so make sure not to miss out all right so what is cold miss out all right so what is cold miss out all right so what is cold plunging well generally speaking cold plunging well generally speaking cold plunging well generally speaking cold plunging involves immersing your body in plunging involves immersing your body in plunging involves immersing your body in cold water typically at the temperatures cold water typically at the temperatures cold water typically at the temperatures between 50 to 59° F that's around 10 to between 50 to 59° F that's around 10 to between 50 to 59° F that's around 10 to 15° C and the purpose is to improve 15° C and the purpose is to improve 15° C and the purpose is to improve physical and mental well-being well as I physical and mental well-being well as I physical and mental well-being well as I mentioned the optimal temperature for mentioned the optimal temperature for mentioned the optimal temperature for most people is going to be around that most people is going to be around that most people is going to be around that 50 to 59° Fahrenheit and the reason why 50 to 59° Fahrenheit and the reason why 50 to 59° Fahrenheit and the reason why that is the ideal temperature for most that is the ideal temperature for most that is the ideal temperature for most people is this range is cold enough to people is this range is cold enough to people is this range is cold enough to trigger the body's beneficial responses trigger the body's beneficial responses trigger the body's beneficial responses without being dangerously cold now some without being dangerously cold now some without being dangerously cold now some people do cold plunge I've seen them
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people do cold plunge I've seen them people do cold plunge I've seen them cold Plunge in the 40s or 30s or lower cold Plunge in the 40s or 30s or lower cold Plunge in the 40s or 30s or lower um it's actually not what I recommend uh um it's actually not what I recommend uh um it's actually not what I recommend uh here's the thing I'm going to teach you here's the thing I'm going to teach you here's the thing I'm going to teach you today about cold plunging more isn't today about cold plunging more isn't today about cold plunging more isn't better okay um you want to do the right better okay um you want to do the right better okay um you want to do the right amount for you or which might be a lot amount for you or which might be a lot amount for you or which might be a lot or might not be much at all but that's or might not be much at all but that's or might not be much at all but that's the thing remember this is true more the thing remember this is true more the thing remember this is true more isn't always better more can sometimes isn't always better more can sometimes isn't always better more can sometimes be too much for your body and that's be too much for your body and that's be too much for your body and that's true with a lot of people and so I'll true with a lot of people and so I'll true with a lot of people and so I'll cover that today now if you are just cover that today now if you are just cover that today now if you are just starting to cold plunge and you fall starting to cold plunge and you fall starting to cold plunge and you fall within the people which I recommend to within the people which I recommend to within the people which I recommend to cold plunge you should start with about cold plunge you should start with about cold plunge you should start with about 1 to two minutes a couple days a week 1 to two minutes a couple days a week 1 to two minutes a couple days a week and work your way up to five minutes and and work your way up to five minutes and and work your way up to five minutes and no longer than 10 minutes now the reason no longer than 10 minutes now the reason no longer than 10 minutes now the reason for this is is short durations help the for this is is short durations help the for this is is short durations help the body adapt to the cold without causing body adapt to the cold without causing body adapt to the cold without causing too much stress and that's a big too much stress and that's a big too much stress and that's a big principle behind Cold plunging the right principle behind Cold plunging the right principle behind Cold plunging the right way or doing any types of what we call way or doing any types of what we call way or doing any types of what we call hormesis which is good stress on the
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hormesis which is good stress on the hormesis which is good stress on the body or certain types of stress could be body or certain types of stress could be body or certain types of stress could be heat stress could be cold stress could heat stress could be cold stress could heat stress could be cold stress could be the stress you're going to have be the stress you're going to have be the stress you're going to have during exercise or actual emotional during exercise or actual emotional during exercise or actual emotional stress all of those things can be used stress all of those things can be used stress all of those things can be used for good if they're in the right dosages for good if they're in the right dosages for good if they're in the right dosages remember this if I were to go and say remember this if I were to go and say remember this if I were to go and say okay I want to go and try and run a okay I want to go and try and run a okay I want to go and try and run a marathon or try and bench press 300 lb marathon or try and bench press 300 lb marathon or try and bench press 300 lb okay and if I haven't worked my way up okay and if I haven't worked my way up okay and if I haven't worked my way up over time I'm just going to get injured over time I'm just going to get injured over time I'm just going to get injured and you can do the very same thing with and you can do the very same thing with and you can do the very same thing with cold plunging or Having excess heat you cold plunging or Having excess heat you cold plunging or Having excess heat you can actually injure your body injure can actually injure your body injure can actually injure your body injure your immune system or skin via excess your immune system or skin via excess your immune system or skin via excess cold and you don't want to do that and cold and you don't want to do that and cold and you don't want to do that and so you really want to be wise about so you really want to be wise about so you really want to be wise about building up your tolerance just like you building up your tolerance just like you building up your tolerance just like you would build up your tolerance if you would build up your tolerance if you would build up your tolerance if you were training for a marathon you start were training for a marathon you start were training for a marathon you start at a small mileage like around 3 miles at a small mileage like around 3 miles at a small mileage like around 3 miles and work your way up eventually to that and work your way up eventually to that and work your way up eventually to that 26 over time now the frequency that I 26 over time now the frequency that I 26 over time now the frequency that I recommend of cold plunging for most recommend of cold plunging for most recommend of cold plunging for most people people is between 1 to 3 days a
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people people is between 1 to 3 days a people people is between 1 to 3 days a week you typically don't need to do it week you typically don't need to do it week you typically don't need to do it every day I see a lot of people doing it every day I see a lot of people doing it every day I see a lot of people doing it every day and it's important to every day and it's important to every day and it's important to understand that that excess cold while understand that that excess cold while understand that that excess cold while it has benefits there are also side it has benefits there are also side it has benefits there are also side effects on the body which all get into effects on the body which all get into effects on the body which all get into and this one to three days a week allows and this one to three days a week allows and this one to three days a week allows for your body to recover from the stress for your body to recover from the stress for your body to recover from the stress again go back to this weightlifting again go back to this weightlifting again go back to this weightlifting scenario you don't lift the same muscle scenario you don't lift the same muscle scenario you don't lift the same muscle group every single day typically now I group every single day typically now I group every single day typically now I do want to say when you're younger your do want to say when you're younger your do want to say when you're younger your body can tend to get away with it if if body can tend to get away with it if if body can tend to get away with it if if you're a male specifically in your mid you're a male specifically in your mid you're a male specifically in your mid 20s and you're really really fit well 20s and you're really really fit well 20s and you're really really fit well you can sometimes train every single day you can sometimes train every single day you can sometimes train every single day in the same body part and get away with in the same body part and get away with in the same body part and get away with it but eventually at some point it it but eventually at some point it it but eventually at some point it becomes too much and so that's why again becomes too much and so that's why again becomes too much and so that's why again more isn't better now let me talk about more isn't better now let me talk about more isn't better now let me talk about some of the benefits according to some of the benefits according to some of the benefits according to studies when it comes to cold plunging studies when it comes to cold plunging studies when it comes to cold plunging first it reduces inflammation cold water first it reduces inflammation cold water first it reduces inflammation cold water can reduce inflammation and speed up the can reduce inflammation and speed up the can reduce inflammation and speed up the the recovery process specifically of the recovery process specifically of the recovery process specifically of your muscles and also can increase
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your muscles and also can increase your muscles and also can increase circulation the cold causes blood circulation the cold causes blood circulation the cold causes blood vessels to constrict and then dilate vessels to constrict and then dilate vessels to constrict and then dilate which can improve blood flow it also can which can improve blood flow it also can which can improve blood flow it also can be immune boosting if it's done in the be immune boosting if it's done in the be immune boosting if it's done in the right dosage as cold exposure can right dosage as cold exposure can right dosage as cold exposure can enhance immune function by increasing enhance immune function by increasing enhance immune function by increasing the production of white blood cells and the production of white blood cells and the production of white blood cells and improving lymphatic circulation Studies improving lymphatic circulation Studies improving lymphatic circulation Studies have shown that regular cold exposure have shown that regular cold exposure have shown that regular cold exposure can reduce the incidence of illnesses can reduce the incidence of illnesses can reduce the incidence of illnesses like colds and upper and upper like colds and upper and upper like colds and upper and upper respirator infections as well now I want respirator infections as well now I want respirator infections as well now I want to share an interesting study done on to share an interesting study done on to share an interesting study done on cold therapy now this isn't on cold cold therapy now this isn't on cold cold therapy now this isn't on cold plunging this is on cold showers but plunging this is on cold showers but plunging this is on cold showers but you're going to understand the principle you're going to understand the principle you're going to understand the principle here a study in the Netherlands found here a study in the Netherlands found here a study in the Netherlands found that participants who ended their warm that participants who ended their warm that participants who ended their warm showers with between 30 to 90 seconds of showers with between 30 to 90 seconds of showers with between 30 to 90 seconds of cold water took 29% fewer sick days cold water took 29% fewer sick days cold water took 29% fewer sick days compared to those who took only warm compared to those who took only warm compared to those who took only warm showers additionally participants who showers additionally participants who showers additionally participants who combined regular exercise with with cold
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combined regular exercise with with cold combined regular exercise with with cold showers saw a 54% reduction in sick days showers saw a 54% reduction in sick days showers saw a 54% reduction in sick days so you get even bigger benefits when you so you get even bigger benefits when you so you get even bigger benefits when you combine cold therapy light cold showers combine cold therapy light cold showers combine cold therapy light cold showers with regular exercise sessions and we with regular exercise sessions and we with regular exercise sessions and we know when you're exercising your body is know when you're exercising your body is know when you're exercising your body is producing heat especially when you're producing heat especially when you're producing heat especially when you're doing weight training and hit training doing weight training and hit training doing weight training and hit training some other benefits of cold plunging can some other benefits of cold plunging can some other benefits of cold plunging can include even bumping up your metabolic include even bumping up your metabolic include even bumping up your metabolic rate as much as five times and some rate as much as five times and some rate as much as five times and some Physicians now are recommending it for Physicians now are recommending it for Physicians now are recommending it for type 2 diabetes to support your type 2 diabetes to support your type 2 diabetes to support your metabolism now a study published in the metabolism now a study published in the metabolism now a study published in the Journal of thermal biology in December Journal of thermal biology in December Journal of thermal biology in December of 2023 found this they found a of 2023 found this they found a of 2023 found this they found a significant reduction in participants significant reduction in participants significant reduction in participants heart rate blood pressure and common heart rate blood pressure and common heart rate blood pressure and common stress biomarkers such as cortisol after stress biomarkers such as cortisol after stress biomarkers such as cortisol after cold plunging and they noted that cold plunging and they noted that cold plunging and they noted that participants reported better moods 3 participants reported better moods 3 participants reported better moods 3 hours after immersion now there also are hours after immersion now there also are hours after immersion now there also are some stress relieving components cold some stress relieving components cold some stress relieving components cold exposure can reduce stress levels by exposure can reduce stress levels by exposure can reduce stress levels by lowering cortisol we of course we know lowering cortisol we of course we know
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lowering cortisol we of course we know that to be one of those common stress that to be one of those common stress that to be one of those common stress hormones that gets too high in many hormones that gets too high in many hormones that gets too high in many people today uh improved mood the cold people today uh improved mood the cold people today uh improved mood the cold triggers the release of endorphins which triggers the release of endorphins which triggers the release of endorphins which we know are part of the runner's high or we know are part of the runner's high or we know are part of the runner's high or what we call these feel-good what we call these feel-good what we call these feel-good neurochemicals also increased resilience neurochemicals also increased resilience neurochemicals also increased resilience overcoming the discomfort of cold water overcoming the discomfort of cold water overcoming the discomfort of cold water can boost mental toughness if you want can boost mental toughness if you want can boost mental toughness if you want to know personally what I think what I to know personally what I think what I to know personally what I think what I believe to be one of the two biggest believe to be one of the two biggest believe to be one of the two biggest benefits of cold blung it is the mental benefits of cold blung it is the mental benefits of cold blung it is the mental toughness aspect when you do hard things toughness aspect when you do hard things toughness aspect when you do hard things like get in a body of cold water it like get in a body of cold water it like get in a body of cold water it allows you to believe that you can do allows you to believe that you can do allows you to believe that you can do more hard things and it gives you more more hard things and it gives you more more hard things and it gives you more confidence which a lot of people really confidence which a lot of people really confidence which a lot of people really need and so that's one of the things I need and so that's one of the things I need and so that's one of the things I love the most about cold plunging is love the most about cold plunging is love the most about cold plunging is you're doing hard things which will lead you're doing hard things which will lead you're doing hard things which will lead you to do more hard things in you to do more hard things in you to do more hard things in life now there's another study I life now there's another study I life now there's another study I particularly like here when we look at particularly like here when we look at particularly like here when we look at Cold plunging and that is on how it Cold plunging and that is on how it Cold plunging and that is on how it affects hormones such as dopamine this affects hormones such as dopamine this affects hormones such as dopamine this study showed that a cold Plunge at 57
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study showed that a cold Plunge at 57 study showed that a cold Plunge at 57 degrees caused a 250% increase in degrees caused a 250% increase in degrees caused a 250% increase in dopamine levels and a 53% increase in dopamine levels and a 53% increase in dopamine levels and a 53% increase in noradrenaline levels that lasted for noradrenaline levels that lasted for noradrenaline levels that lasted for several hours now I want to say this can several hours now I want to say this can several hours now I want to say this can be good but also not so good for some be good but also not so good for some be good but also not so good for some people get you know excess dopamine and people get you know excess dopamine and people get you know excess dopamine and more adrenaline isn't good now if you're more adrenaline isn't good now if you're more adrenaline isn't good now if you're a person who needs that stimulation and a person who needs that stimulation and a person who needs that stimulation and let's say your life isn't that exciting let's say your life isn't that exciting let's say your life isn't that exciting I don't I'm getting more into the um I don't I'm getting more into the um I don't I'm getting more into the um more into the abstract here but if more into the abstract here but if more into the abstract here but if you're a person that needs more you're a person that needs more you're a person that needs more excitement in their life you you and and excitement in their life you you and and excitement in their life you you and and here's the problem is most the people here's the problem is most the people here's the problem is most the people that are Adrenaline Junkies who don't that are Adrenaline Junkies who don't that are Adrenaline Junkies who don't need this they're the ones that tend to need this they're the ones that tend to need this they're the ones that tend to probably gravitate towards cold plunging probably gravitate towards cold plunging probably gravitate towards cold plunging even more all that being said I think even more all that being said I think even more all that being said I think that there are some benefits here that there are some benefits here that there are some benefits here hormonally of increasing dopamine hormonally of increasing dopamine hormonally of increasing dopamine increasing adrenaline for a period of increasing adrenaline for a period of increasing adrenaline for a period of time however you want to make sure that time however you want to make sure that time however you want to make sure that if you are increasing hormones like if you are increasing hormones like if you are increasing hormones like dopamine and adrenaline you are getting
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dopamine and adrenaline you are getting dopamine and adrenaline you are getting plenty of rest if you're already plenty of rest if you're already plenty of rest if you're already overworked and you are in a fighter overworked and you are in a fighter overworked and you are in a fighter flight response constantly and then you flight response constantly and then you flight response constantly and then you are going in causing adrenaline to kick are going in causing adrenaline to kick are going in causing adrenaline to kick up uh even more and my point here is if up uh even more and my point here is if up uh even more and my point here is if you're a person that's very fatigued all you're a person that's very fatigued all you're a person that's very fatigued all the time already you're very tired the time already you're very tired the time already you're very tired you're on your phone all the time as you're on your phone all the time as you're on your phone all the time as well constantly scrolling this isn't well constantly scrolling this isn't well constantly scrolling this isn't necessarily going to benefit you in that necessarily going to benefit you in that necessarily going to benefit you in that way emotionally but for some people who way emotionally but for some people who way emotionally but for some people who need a little bit more excitement in need a little bit more excitement in need a little bit more excitement in their life and need a jolt during their their life and need a jolt during their their life and need a jolt during their day because their day is very monotonous day because their day is very monotonous day because their day is very monotonous this could benefit you now I want to this could benefit you now I want to this could benefit you now I want to talk about historic references to cold talk about historic references to cold talk about historic references to cold plunging ancient cultures like the plunging ancient cultures like the plunging ancient cultures like the Greeks and Romans use cold bass for Greeks and Romans use cold bass for Greeks and Romans use cold bass for therapeutic benefits now I also do want therapeutic benefits now I also do want therapeutic benefits now I also do want to knowe that most often though they to knowe that most often though they to knowe that most often though they combined cold bass with hot bass or combined cold bass with hot bass or combined cold bass with hot bass or steam rooms so they would usually do steam rooms so they would usually do steam rooms so they would usually do contrast therapy where you would get contrast therapy where you would get contrast therapy where you would get both together in a session but they did both together in a session but they did both together in a session but they did use bass in Greek and Roman cultures um
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use bass in Greek and Roman cultures um use bass in Greek and Roman cultures um let me talk about who should cold let me talk about who should cold let me talk about who should cold plune healthy adults if you a healthy plune healthy adults if you a healthy plune healthy adults if you a healthy adult with no major medical conditions adult with no major medical conditions adult with no major medical conditions cold plunging can be great for you okay cold plunging can be great for you okay cold plunging can be great for you okay and especially if you're a person that and especially if you're a person that and especially if you're a person that works out regularly and if you're a works out regularly and if you're a works out regularly and if you're a person that gets extremely hot when you person that gets extremely hot when you person that gets extremely hot when you sleep you're always burning up hot cold sleep you're always burning up hot cold sleep you're always burning up hot cold plunging can be great for those people plunging can be great for those people plunging can be great for those people so here's the big thing if you have so here's the big thing if you have so here's the big thing if you have excess body excess body excess body heat cold plung and you're healthy cold heat cold plung and you're healthy cold heat cold plung and you're healthy cold plunging can be very good for you if plunging can be very good for you if plunging can be very good for you if you're an athlete and you want to you're an athlete and you want to you're an athlete and you want to recover for performance I remember the recover for performance I remember the recover for performance I remember the first time I heard about doing ice bass first time I heard about doing ice bass first time I heard about doing ice bass uh were uh when I was watching I think a uh were uh when I was watching I think a uh were uh when I was watching I think a football game with my dad and I saw football game with my dad and I saw football game with my dad and I saw these guys in a locker room afterwards these guys in a locker room afterwards these guys in a locker room afterwards it might have actually been a movie but it might have actually been a movie but it might have actually been a movie but they were in an ice tub and I asked my they were in an ice tub and I asked my they were in an ice tub and I asked my dad why I did that my dad said well it's dad why I did that my dad said well it's dad why I did that my dad said well it's good for you know they recover faster good for you know they recover faster good for you know they recover faster after ice bass and then I remember after ice bass and then I remember after ice bass and then I remember watching a lot of I I was a triathlete watching a lot of I I was a triathlete watching a lot of I I was a triathlete and I remember watching a lot of the and I remember watching a lot of the and I remember watching a lot of the tour to France cyclists like like Lance tour to France cyclists like like Lance tour to France cyclists like like Lance Armstrong and others Armstrong and others Armstrong and others and when I would watch them they would
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and when I would watch them they would and when I would watch them they would tend to do sometimes cold therapy ice tend to do sometimes cold therapy ice tend to do sometimes cold therapy ice bass after their their workouts and so bass after their their workouts and so bass after their their workouts and so we do know there are some great studies we do know there are some great studies we do know there are some great studies on the uh benefits of cold therapy post on the uh benefits of cold therapy post on the uh benefits of cold therapy post exercis uh for for athletes now I do exercis uh for for athletes now I do exercis uh for for athletes now I do want you to think about this when want you to think about this when want you to think about this when somebody's doing a tour to France they somebody's doing a tour to France they somebody's doing a tour to France they are are are riding sometimes a 100 miles in a day riding sometimes a 100 miles in a day riding sometimes a 100 miles in a day okay um the these are very long bike okay um the these are very long bike okay um the these are very long bike rides and so uh when you are generating rides and so uh when you are generating rides and so uh when you are generating that much uh when you're doing that much that much uh when you're doing that much that much uh when you're doing that much volume of exercise or we're talking volume of exercise or we're talking volume of exercise or we're talking about crossfitters or professional about crossfitters or professional about crossfitters or professional football players um they're generating a football players um they're generating a football players um they're generating a lot of heat typically for Two Plus hours lot of heat typically for Two Plus hours lot of heat typically for Two Plus hours and so when they generate that much heat and so when they generate that much heat and so when they generate that much heat bringing coolness to the body can help bringing coolness to the body can help bringing coolness to the body can help with recovery helps it cool off faster with recovery helps it cool off faster with recovery helps it cool off faster however if you're a person that is not however if you're a person that is not however if you're a person that is not working out regularly and your body is working out regularly and your body is working out regularly and your body is already cold I want I have a common
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already cold I want I have a common already cold I want I have a common sense question for you do you think cold sense question for you do you think cold sense question for you do you think cold plunging would benefit you in the same plunging would benefit you in the same plunging would benefit you in the same way no it's it's it's different okay it way no it's it's it's different okay it way no it's it's it's different okay it is different and so I do want to mention is different and so I do want to mention is different and so I do want to mention that here are the people who should not that here are the people who should not that here are the people who should not cold plunge and I might ruffle some cold plunge and I might ruffle some cold plunge and I might ruffle some feathers here and even surprise some feathers here and even surprise some feathers here and even surprise some people because here's what happens you people because here's what happens you people because here's what happens you have a lot of people get on Instagram have a lot of people get on Instagram have a lot of people get on Instagram influencers or social media influencers influencers or social media influencers influencers or social media influencers and they say everyone should cold plunge and they say everyone should cold plunge and they say everyone should cold plunge and so and then you're maybe somebody and so and then you're maybe somebody and so and then you're maybe somebody who's watching this or listening to this who's watching this or listening to this who's watching this or listening to this and you think okay well if some and is and you think okay well if some and is and you think okay well if some and is cold plunging whoever the ne the latest cold plunging whoever the ne the latest cold plunging whoever the ne the latest celebrity is I'm going to cold celebrity is I'm going to cold celebrity is I'm going to cold plunge I just have to warn you it's not plunge I just have to warn you it's not plunge I just have to warn you it's not good for everyone and a lot of these good for everyone and a lot of these good for everyone and a lot of these influencers that are cold plunging are influencers that are cold plunging are influencers that are cold plunging are doing something and they don't realize doing something and they don't realize doing something and they don't realize what it's actually doing to the body I what it's actually doing to the body I what it's actually doing to the body I haven't seen this with a lot of haven't seen this with a lot of haven't seen this with a lot of scientists and a lot of experts some scientists and a lot of experts some scientists and a lot of experts some doctors on YouTube and podcasts and doctors on YouTube and podcasts and doctors on YouTube and podcasts and social media saying hey I I cold plunge social media saying hey I I cold plunge social media saying hey I I cold plunge every day and I'm doing it in 30° and every day and I'm doing it in 30° and every day and I'm doing it in 30° and I'm do and I'm you know and and taking I'm do and I'm you know and and taking I'm do and I'm you know and and taking it further and further and fur telling it further and further and fur telling it further and further and fur telling all of their patients and all their
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all of their patients and all their all of their patients and all their clients or anyone listening or watching clients or anyone listening or watching clients or anyone listening or watching hey everyone should cold hey everyone should cold hey everyone should cold plune that's not true and that's a good plune that's not true and that's a good plune that's not true and that's a good way to get hert here's the thing I can way to get hert here's the thing I can way to get hert here's the thing I can tell you about practicing and working tell you about practicing and working tell you about practicing and working with tens of thousands of patients with tens of thousands of patients with tens of thousands of patients everyone is uniquely different you are everyone is uniquely different you are everyone is uniquely different you are unique and different and so if you fall unique and different and so if you fall unique and different and so if you fall in the category of athlete high body in the category of athlete high body in the category of athlete high body temperatures you sleep hot at night temperatures you sleep hot at night temperatures you sleep hot at night constantly you're warm all the time you constantly you're warm all the time you constantly you're warm all the time you uh you're you're generally healthy you uh you're you're generally healthy you uh you're you're generally healthy you should C cold plunging could be a really should C cold plunging could be a really should C cold plunging could be a really really good thing for you incredibly really good thing for you incredibly really good thing for you incredibly beneficial however if you're a person beneficial however if you're a person beneficial however if you're a person with one of these conditions you with one of these conditions you with one of these conditions you typically want to stay away from cold typically want to stay away from cold typically want to stay away from cold plunging people with heart conditions plunging people with heart conditions plunging people with heart conditions okay the shock of cold can strain the okay the shock of cold can strain the okay the shock of cold can strain the heart okay if you have a major heart heart okay if you have a major heart heart okay if you have a major heart condition those with rods disease this condition those with rods disease this condition those with rods disease this condition causes extreme sensitivity to condition causes extreme sensitivity to condition causes extreme sensitivity to cold so so there's a major sensitivity cold so so there's a major sensitivity cold so so there's a major sensitivity there here's another one um IBS with there here's another one um IBS with there here's another one um IBS with diarrhea if you are cold internally and
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diarrhea if you are cold internally and diarrhea if you are cold internally and you're one of those people that are cold you're one of those people that are cold you're one of those people that are cold all the time you have cold poor all the time you have cold poor all the time you have cold poor circulation your limbs are cold you're circulation your limbs are cold you're circulation your limbs are cold you're just cold a lot you shouldn't be cold just cold a lot you shouldn't be cold just cold a lot you shouldn't be cold plunging by itself now I'll get into plunging by itself now I'll get into plunging by itself now I'll get into something else you can do where you can something else you can do where you can something else you can do where you can cold plunge but you shouldn't do it as a cold plunge but you shouldn't do it as a cold plunge but you shouldn't do it as a standalone again ibsd that's IBS with standalone again ibsd that's IBS with standalone again ibsd that's IBS with diarrhea that tends to be your cold diarrhea that tends to be your cold diarrhea that tends to be your cold internally um people with internally um people with internally um people with hypothyroidism need to be very very hypothyroidism need to be very very hypothyroidism need to be very very careful of cold plunging there's only careful of cold plunging there's only careful of cold plunging there's only one way you should cold Plunge and I'll one way you should cold Plunge and I'll one way you should cold Plunge and I'll mention that here in the next section mention that here in the next section mention that here in the next section but generally people with hypothyroidism but generally people with hypothyroidism but generally people with hypothyroidism should not cold plung in Chinese should not cold plung in Chinese should not cold plung in Chinese medicine hypothyroid is known as a chi medicine hypothyroid is known as a chi medicine hypothyroid is known as a chi and yang deficiency means your body your and yang deficiency means your body your and yang deficiency means your body your body temperature is cold what what's one body temperature is cold what what's one body temperature is cold what what's one of the ways that people test themselves of the ways that people test themselves of the ways that people test themselves for hypothyroidism by taking your body's for hypothyroidism by taking your body's for hypothyroidism by taking your body's internal temperature if it's not in the internal temperature if it's not in the internal temperature if it's not in the 98 if it's not 98.6 if it gets down 98 if it's not 98.6 if it gets down 98 if it's not 98.6 if it gets down around 90 in the around 90 in the around 90 in the 97s well that tends to mean you have low 97s well that tends to mean you have low 97s well that tends to mean you have low body temperature and hypothyroidism how body temperature and hypothyroidism how body temperature and hypothyroidism how is getting your body cold that's already is getting your body cold that's already is getting your body cold that's already cold constantly going to help you
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cold constantly going to help you cold constantly going to help you increase that temperature which is increase that temperature which is increase that temperature which is something you want to do it's not so I something you want to do it's not so I something you want to do it's not so I believe that cold plunge is believe that cold plunge is believe that cold plunge is contraindicated for contraindicated for contraindicated for hypothyroidism adrenal fatigue and just hypothyroidism adrenal fatigue and just hypothyroidism adrenal fatigue and just generally speaking if you have a cold generally speaking if you have a cold generally speaking if you have a cold body temperature in Chinese medicine body temperature in Chinese medicine body temperature in Chinese medicine it's known that if you have if you cold it's known that if you have if you cold it's known that if you have if you cold plunge that it starts pulling things plunge that it starts pulling things plunge that it starts pulling things from your body have you probably heard from your body have you probably heard from your body have you probably heard of medications pulling nutrients from of medications pulling nutrients from of medications pulling nutrients from your body right well certain activities your body right well certain activities your body right well certain activities can pull nutrients as well for for can pull nutrients as well for for can pull nutrients as well for for instance if you are a triathlete or instance if you are a triathlete or instance if you are a triathlete or marathon runner doing a lot of Endurance marathon runner doing a lot of Endurance marathon runner doing a lot of Endurance Sports it pulls certain amino acids out Sports it pulls certain amino acids out Sports it pulls certain amino acids out of your body like El glutamine if you're of your body like El glutamine if you're of your body like El glutamine if you're a weightlifter it'll start pulling a weightlifter it'll start pulling a weightlifter it'll start pulling certain amino acids like methionine certain amino acids like methionine certain amino acids like methionine Lucine valine and some of those other Lucine valine and some of those other Lucine valine and some of those other Branch chain amino acids so certain Branch chain amino acids so certain Branch chain amino acids so certain activities pull certain vitamins activities pull certain vitamins activities pull certain vitamins minerals minerals minerals uh peptides uh peptides uh peptides proteins and other things even heat or proteins and other things even heat or proteins and other things even heat or cold it's pulled out of your
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cold it's pulled out of your cold it's pulled out of your body and certain conditions thrive in body and certain conditions thrive in body and certain conditions thrive in different types of environments and so different types of environments and so different types of environments and so sometimes you want to warm your body and sometimes you want to warm your body and sometimes you want to warm your body and sometimes you want to cool your body and sometimes you want to cool your body and sometimes you want to cool your body and so this is important remember now now so this is important remember now now so this is important remember now now before I get into well let me get into before I get into well let me get into before I get into well let me get into this now okay so this is I I this is this now okay so this is I I this is this now okay so this is I I this is there's a lot of wisdom here there is a there's a lot of wisdom here there is a there's a lot of wisdom here there is a a well-known Chinese medicine a well-known Chinese medicine a well-known Chinese medicine practitioner her name is Sandra Chu and practitioner her name is Sandra Chu and practitioner her name is Sandra Chu and here's what she says she says um if you here's what she says she says um if you here's what she says she says um if you practice cold immersion and begin to practice cold immersion and begin to practice cold immersion and begin to experience new issues like frequent gas experience new issues like frequent gas experience new issues like frequent gas or bloating any digestive issues or any or bloating any digestive issues or any or bloating any digestive issues or any new unusual aches or pains or you begin new unusual aches or pains or you begin new unusual aches or pains or you begin to feel cold more often like a lot to feel cold more often like a lot to feel cold more often like a lot colder or you feel more fatigu these colder or you feel more fatigu these colder or you feel more fatigu these signs these These are signs that your signs these These are signs that your signs these These are signs that your body is being overwhelmed with too much body is being overwhelmed with too much body is being overwhelmed with too much cold okay she also says extreme cold cold okay she also says extreme cold cold okay she also says extreme cold draws on your kidney Yang and shei bank draws on your kidney Yang and shei bank draws on your kidney Yang and shei bank account okay so kidney in Chinese account okay so kidney in Chinese account okay so kidney in Chinese medicine tends to refer more to not just medicine tends to refer more to not just medicine tends to refer more to not just the kidney but the adrenal glands okay
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the kidney but the adrenal glands okay the kidney but the adrenal glands okay so this starts to pull from your adrenal so this starts to pull from your adrenal so this starts to pull from your adrenal glands now remember the study earlier I glands now remember the study earlier I glands now remember the study earlier I mentioned on dopamine and nor mentioned on dopamine and nor mentioned on dopamine and nor epinephrine epinephrine this a form of epinephrine epinephrine this a form of epinephrine epinephrine this a form of it's like adrenaline okay so what what's it's like adrenaline okay so what what's it's like adrenaline okay so what what's producing those things in the study producing those things in the study producing those things in the study earlier with cortisol that can be your earlier with cortisol that can be your earlier with cortisol that can be your adrenals okay so too much cold starts to adrenals okay so too much cold starts to adrenals okay so too much cold starts to pull from those adrenal glands and also pull from those adrenal glands and also pull from those adrenal glands and also the Yang energy is your body 's ability the Yang energy is your body 's ability the Yang energy is your body 's ability to regenerate and create new and healthy to regenerate and create new and healthy to regenerate and create new and healthy tissue okay now it also can be tissue okay now it also can be tissue okay now it also can be inflammation if you have too much but inflammation if you have too much but inflammation if you have too much but the right amount it could keep you from the right amount it could keep you from the right amount it could keep you from building muscle so here's another building muscle so here's another building muscle so here's another example studies show that you should not example studies show that you should not example studies show that you should not cold plunge right after weight training cold plunge right after weight training cold plunge right after weight training Okay the reason is it is anti-anabolic Okay the reason is it is anti-anabolic Okay the reason is it is anti-anabolic okay so it keeps your body from building okay so it keeps your body from building okay so it keeps your body from building muscle if you wait 68 hours after it's muscle if you wait 68 hours after it's muscle if you wait 68 hours after it's okay but generally speaking if you do it okay but generally speaking if you do it okay but generally speaking if you do it right after exercise it's going to keep
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right after exercise it's going to keep right after exercise it's going to keep you from building more muscle and that's you from building more muscle and that's you from building more muscle and that's Yang energy that's that regeneration of Yang energy that's that regeneration of Yang energy that's that regeneration of the cells and tissues so here's what the cells and tissues so here's what the cells and tissues so here's what she's saying extreme cold draws on your she's saying extreme cold draws on your she's saying extreme cold draws on your adrenals and kidneys and in some cases adrenals and kidneys and in some cases adrenals and kidneys and in some cases can keep your body from fully can keep your body from fully can keep your body from fully regenerating and kidney yangi is the regenerating and kidney yangi is the regenerating and kidney yangi is the system that basically pumps as I system that basically pumps as I system that basically pumps as I mentioned adrenaline supports your mentioned adrenaline supports your mentioned adrenaline supports your adrenal function and thus your overall adrenal function and thus your overall adrenal function and thus your overall energy and when you use cold immersion energy and when you use cold immersion energy and when you use cold immersion to activate your dopamine and adrenaline to activate your dopamine and adrenaline to activate your dopamine and adrenaline an immune system you are drawing on this an immune system you are drawing on this an immune system you are drawing on this account okay you've got money in your account okay you've got money in your account okay you've got money in your bank account well you're drawing on it bank account well you're drawing on it bank account well you're drawing on it and the euphoric exilation might feel and the euphoric exilation might feel and the euphoric exilation might feel like hey this is worth the expense like hey this is worth the expense like hey this is worth the expense somehow however this is also why others somehow however this is also why others somehow however this is also why others report feeling awful afterwards because report feeling awful afterwards because report feeling awful afterwards because they've drawn too much of those kidney they've drawn too much of those kidney they've drawn too much of those kidney Yang funds over time that maybe they Yang funds over time that maybe they Yang funds over time that maybe they didn't have enough money in the bank didn't have enough money in the bank didn't have enough money in the bank account or or or adrenaline in the bank account or or or adrenaline in the bank account or or or adrenaline in the bank account in the first place now I do want account in the first place now I do want account in the first place now I do want to mention when I'm talking about cold to mention when I'm talking about cold to mention when I'm talking about cold immersion here I'm not talking about
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immersion here I'm not talking about immersion here I'm not talking about cold immersion following heat immersion cold immersion following heat immersion cold immersion following heat immersion or doing contrast therapy because the or doing contrast therapy because the or doing contrast therapy because the one can sort of cancel one the other out one can sort of cancel one the other out one can sort of cancel one the other out in terms of the uh some of the side in terms of the uh some of the side in terms of the uh some of the side effects and actually lead to the effects and actually lead to the effects and actually lead to the benefits which I'll get here in a minute benefits which I'll get here in a minute benefits which I'll get here in a minute so by the way when I'm saying if you so by the way when I'm saying if you so by the way when I'm saying if you have hypothyroid or adrenal fatigue or have hypothyroid or adrenal fatigue or have hypothyroid or adrenal fatigue or some of these kid conditions that you some of these kid conditions that you some of these kid conditions that you shouldn't cold plunge I'm saying you shouldn't cold plunge I'm saying you shouldn't cold plunge I'm saying you shouldn't cold plunge by itself if you shouldn't cold plunge by itself if you shouldn't cold plunge by itself if you add heat to it some of you can then go add heat to it some of you can then go add heat to it some of you can then go ahead and cold plunge now let me hit on ahead and cold plunge now let me hit on ahead and cold plunge now let me hit on a few other conditions it's important to a few other conditions it's important to a few other conditions it's important to remember when we're talking about cold remember when we're talking about cold remember when we're talking about cold plunging one thing to consider is cold plunging one thing to consider is cold plunging one thing to consider is cold plunging around your menstrual cycle for plunging around your menstrual cycle for plunging around your menstrual cycle for women out there women may experience women out there women may experience women out there women may experience different responses to cold plunging different responses to cold plunging different responses to cold plunging depending on their menstrual cycle phase depending on their menstrual cycle phase depending on their menstrual cycle phase it is generally advised to avoid cold it is generally advised to avoid cold it is generally advised to avoid cold plunging during the ludal phase and plunging during the ludal phase and plunging during the ludal phase and menstration due to increased cold menstration due to increased cold menstration due to increased cold sensitivity and the potential for in sensitivity and the potential for in sensitivity and the potential for in increased menstrual cramps this is also
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increased menstrual cramps this is also increased menstrual cramps this is also why I actually recommend heat or an why I actually recommend heat or an why I actually recommend heat or an infrared heating pad during those phases infrared heating pad during those phases infrared heating pad during those phases not not not cold now the follicular phase which is cold now the follicular phase which is cold now the follicular phase which is the first half of your cycle might be a the first half of your cycle might be a the first half of your cycle might be a better time for cold plunging as the better time for cold plunging as the better time for cold plunging as the body is more resilient to temperature body is more resilient to temperature body is more resilient to temperature changes during those times it's also a changes during those times it's also a changes during those times it's also a great time for doing those very hard great time for doing those very hard great time for doing those very hard workouts it's when your body is most workouts it's when your body is most workouts it's when your body is most resilient and when hormesis that those resilient and when hormesis that those resilient and when hormesis that those stretch stressors your body can tolerate stretch stressors your body can tolerate stretch stressors your body can tolerate and can adapt to in the most appropriate and can adapt to in the most appropriate and can adapt to in the most appropriate ways okay so I now want to talk about my ways okay so I now want to talk about my ways okay so I now want to talk about my recommendations for cold hot and recommendations for cold hot and recommendations for cold hot and contrast therapy recommendation so I contrast therapy recommendation so I contrast therapy recommendation so I remember I've been I've been alluding to remember I've been I've been alluding to remember I've been I've been alluding to this throughout this episode and that is this throughout this episode and that is this throughout this episode and that is this if you have hypothyroidism cold this if you have hypothyroidism cold this if you have hypothyroidism cold body temperature adrenal fatigue poor body temperature adrenal fatigue poor body temperature adrenal fatigue poor circulation you don't want to cold circulation you don't want to cold circulation you don't want to cold plunge by itself however you can cold plunge by itself however you can cold plunge by itself however you can cold plunge if you combine it with heat for plunge if you combine it with heat for plunge if you combine it with heat for some of you now I want to walk through
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some of you now I want to walk through some of you now I want to walk through generally speaking the benefits of cold generally speaking the benefits of cold generally speaking the benefits of cold plunge the benefits of heat therapy like plunge the benefits of heat therapy like plunge the benefits of heat therapy like infrared saunas and the benefits of infrared saunas and the benefits of infrared saunas and the benefits of contrast therapy and that could be doing contrast therapy and that could be doing contrast therapy and that could be doing a sauna to a cold plunge or a cold a sauna to a cold plunge or a cold a sauna to a cold plunge or a cold plunge to a hot tub and alternating plunge to a hot tub and alternating plunge to a hot tub and alternating those or just doing one before or after those or just doing one before or after those or just doing one before or after the other so the first is cold therapy the other so the first is cold therapy the other so the first is cold therapy here are the benefits cold therapy here are the benefits cold therapy here are the benefits cold therapy reduces inflammation it reduces swelling reduces inflammation it reduces swelling reduces inflammation it reduces swelling it numbs pain it speeds up recovery from it numbs pain it speeds up recovery from it numbs pain it speeds up recovery from acute injuries enhances Muscle Recovery acute injuries enhances Muscle Recovery acute injuries enhances Muscle Recovery after intense exercise okay cold therapy after intense exercise okay cold therapy after intense exercise okay cold therapy is most appropriate for acute sprains is most appropriate for acute sprains is most appropriate for acute sprains and strains of muscles post exercise and strains of muscles post exercise and strains of muscles post exercise recovery and reducing recovery and reducing recovery and reducing inflammation here's what you when you inflammation here's what you when you inflammation here's what you when you want to avoid cold cold therapy as a want to avoid cold cold therapy as a want to avoid cold cold therapy as a standalone if you have a major standalone if you have a major standalone if you have a major cardiovascular condition if you have cardiovascular condition if you have cardiovascular condition if you have rain ODS disease cold intolerance kidney rain ODS disease cold intolerance kidney rain ODS disease cold intolerance kidney chiyang deficiency hypo ISM infertility
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chiyang deficiency hypo ISM infertility chiyang deficiency hypo ISM infertility and poor circulation are all reasons why and poor circulation are all reasons why and poor circulation are all reasons why you should not do cold you should not do cold you should not do cold therapy also digestive distress would be therapy also digestive distress would be therapy also digestive distress would be another one for heat therapy its big another one for heat therapy its big another one for heat therapy its big benefits are relieving muscle tension benefits are relieving muscle tension benefits are relieving muscle tension and spasms improving circulation and spasms improving circulation and spasms improving circulation reducing joint stiffness and promoting reducing joint stiffness and promoting reducing joint stiffness and promoting relaxation it's most appropriate for relaxation it's most appropriate for relaxation it's most appropriate for chronic pain like arthritis chronic pain like arthritis chronic pain like arthritis fibromyalgia muscle tension stress fibromyalgia muscle tension stress fibromyalgia muscle tension stress relief weak digestion and for menstrual relief weak digestion and for menstrual relief weak digestion and for menstrual cramps that's where heat therapy really cramps that's where heat therapy really cramps that's where heat therapy really shines you want to avoid it for heat shines you want to avoid it for heat shines you want to avoid it for heat directly on an area for acute injuries directly on an area for acute injuries directly on an area for acute injuries inflammatory conditions if you have a inflammatory conditions if you have a inflammatory conditions if you have a heat intolerance or if you if you can't heat intolerance or if you if you can't heat intolerance or if you if you can't sleep at night due to a high body sleep at night due to a high body sleep at night due to a high body temperature you got to be careful with temperature you got to be careful with temperature you got to be careful with submerging yourself especially in a body submerging yourself especially in a body submerging yourself especially in a body of hot water for that long and getting of hot water for that long and getting of hot water for that long and getting your body too your body too your body too hot now the next thing I want to talk hot now the next thing I want to talk hot now the next thing I want to talk about is contrast therapy which really about is contrast therapy which really about is contrast therapy which really has some amazing studies surrounding in has some amazing studies surrounding in has some amazing studies surrounding in it and contrast therapy is where you do
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it and contrast therapy is where you do it and contrast therapy is where you do something like you get in an infrared something like you get in an infrared something like you get in an infrared sauna for 40 minutes and then you do a sauna for 40 minutes and then you do a sauna for 40 minutes and then you do a cold plunge for 3 minutes okay or you cold plunge for 3 minutes okay or you cold plunge for 3 minutes okay or you take a hot shower for 5 minutes and you take a hot shower for 5 minutes and you take a hot shower for 5 minutes and you end with 60 seconds of cold water or you end with 60 seconds of cold water or you end with 60 seconds of cold water or you have a hot a cold Plunge in a hot tub have a hot a cold Plunge in a hot tub have a hot a cold Plunge in a hot tub and you go back and forth each for three and you go back and forth each for three and you go back and forth each for three times for at 3 minutes each okay that's times for at 3 minutes each okay that's times for at 3 minutes each okay that's contrast therapy I remember when I was contrast therapy I remember when I was contrast therapy I remember when I was in high school my my trainer I I in high school my my trainer I I in high school my my trainer I I sprained my ankle once and I was wanted sprained my ankle once and I was wanted sprained my ankle once and I was wanted to get back for a really big game my to get back for a really big game my to get back for a really big game my senior year and we iced my ankle for 48 senior year and we iced my ankle for 48 senior year and we iced my ankle for 48 hours and then we did hot cold hours and then we did hot cold hours and then we did hot cold afterwards for the following week and I afterwards for the following week and I afterwards for the following week and I really noticed a difference and I got really noticed a difference and I got really noticed a difference and I got back on the field faster and so I back on the field faster and so I back on the field faster and so I experienced contrast therapy and by the experienced contrast therapy and by the experienced contrast therapy and by the way I want to mention of all of these way I want to mention of all of these way I want to mention of all of these therapies I tend to practice Co contrast therapies I tend to practice Co contrast therapies I tend to practice Co contrast therapy myself the most uh when I look therapy myself the most uh when I look therapy myself the most uh when I look back back of what the ancient Greeks and back back of what the ancient Greeks and back back of what the ancient Greeks and Romans did they tended to combine hot
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Romans did they tended to combine hot Romans did they tended to combine hot and cold together now I do think there's and cold together now I do think there's and cold together now I do think there's times as I mentioned where if you're an times as I mentioned where if you're an times as I mentioned where if you're an athlete doing cold therapy can be good athlete doing cold therapy can be good athlete doing cold therapy can be good by itself if you've got another event by itself if you've got another event by itself if you've got another event coming up following the next day okay so coming up following the next day okay so coming up following the next day okay so that makes a lot of sense for some that makes a lot of sense for some that makes a lot of sense for some people H you know heat therapy for people H you know heat therapy for people H you know heat therapy for people with chronic medical conditions people with chronic medical conditions people with chronic medical conditions you sometimes want to do that as a you sometimes want to do that as a you sometimes want to do that as a standalone I think for most people standalone I think for most people standalone I think for most people though we would benefit the most from though we would benefit the most from though we would benefit the most from doing both hot cold and then doing a doing both hot cold and then doing a doing both hot cold and then doing a little bit more of one or the other little bit more of one or the other little bit more of one or the other based on how your body responds and based on how your body responds and based on how your body responds and listening to your body okay the benefits listening to your body okay the benefits listening to your body okay the benefits of contrast therapy of contrast therapy of contrast therapy include both benefits that you're going include both benefits that you're going include both benefits that you're going to experience from hot and cold therapy to experience from hot and cold therapy to experience from hot and cold therapy it enhances circulation reduces muscle it enhances circulation reduces muscle it enhances circulation reduces muscle sorness improves joint mobility and sorness improves joint mobility and sorness improves joint mobility and speeds recovery also it's most speeds recovery also it's most speeds recovery also it's most appropriate for Muscle Recovery joint appropriate for Muscle Recovery joint appropriate for Muscle Recovery joint pain like arthritis Sports recovery pain like arthritis Sports recovery pain like arthritis Sports recovery enhancing circulation and healing
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enhancing circulation and healing enhancing circulation and healing injuries that you've had for a longer injuries that you've had for a longer injuries that you've had for a longer period of time you're going to get more period of time you're going to get more period of time you're going to get more blood flow I saw one study showing it blood flow I saw one study showing it blood flow I saw one study showing it helps bring more healing and growth helps bring more healing and growth helps bring more healing and growth factors reduces edema and swelling factors reduces edema and swelling factors reduces edema and swelling faster than uh hot or cold alone so lots faster than uh hot or cold alone so lots faster than uh hot or cold alone so lots of benefits there of contrast therapy of benefits there of contrast therapy of benefits there of contrast therapy and the you want to avoid this for if and the you want to avoid this for if and the you want to avoid this for if you have a major cardiovascular you have a major cardiovascular you have a major cardiovascular condition if you have an extreme condition if you have an extreme condition if you have an extreme intolerance to cold or heat or in for intolerance to cold or heat or in for intolerance to cold or heat or in for certain nerve conditions so there's very certain nerve conditions so there's very certain nerve conditions so there's very little where contrast therapy is n little where contrast therapy is n little where contrast therapy is n recommended and I want to share with you recommended and I want to share with you recommended and I want to share with you when I had a spinal infection I didn't when I had a spinal infection I didn't when I had a spinal infection I didn't walk for a year I tried these all all walk for a year I tried these all all walk for a year I tried these all all three of these therapies I did cold three of these therapies I did cold three of these therapies I did cold plunge by itself I did hot by itself and plunge by itself I did hot by itself and plunge by itself I did hot by itself and I want to tell you I noticed the I want to tell you I noticed the I want to tell you I noticed the greatest healing benefits from greatest healing benefits from greatest healing benefits from recovering from my chronic back pain I recovering from my chronic back pain I recovering from my chronic back pain I had and from healing the issue I had had and from healing the issue I had had and from healing the issue I had from going back and forth between a cold from going back and forth between a cold from going back and forth between a cold Plunge in a hot tub or from my SAA to Plunge in a hot tub or from my SAA to Plunge in a hot tub or from my SAA to the cold plunge I did back and forth the cold plunge I did back and forth the cold plunge I did back and forth back and forth three times each and I back and forth three times each and I back and forth three times each and I notice by far the biggest recovery and
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notice by far the biggest recovery and notice by far the biggest recovery and if you're a person with neck pain low if you're a person with neck pain low if you're a person with neck pain low back pain joint pain I think you'll back pain joint pain I think you'll back pain joint pain I think you'll notice if you would go back and forth notice if you would go back and forth notice if you would go back and forth and you have a place you can do that so and you have a place you can do that so and you have a place you can do that so I work out when I'm in Nashville at I work out when I'm in Nashville at I work out when I'm in Nashville at Lifetime Fitness and in the winter they Lifetime Fitness and in the winter they Lifetime Fitness and in the winter they leave the pools open so I will do hot leave the pools open so I will do hot leave the pools open so I will do hot tub cold plunge and go back and forth tub cold plunge and go back and forth tub cold plunge and go back and forth and do it there I also have a cold and do it there I also have a cold and do it there I also have a cold Plunge at my house and an infrared sauna Plunge at my house and an infrared sauna Plunge at my house and an infrared sauna so I will do one or the other there back so I will do one or the other there back so I will do one or the other there back and forth as well but I really think and forth as well but I really think and forth as well but I really think doing the combination and listen you doing the combination and listen you doing the combination and listen you might do cold PL might do cold PL might do cold PL you know later in the day and heat in a you know later in the day and heat in a you know later in the day and heat in a hot tub earlier in the day and that hot tub earlier in the day and that hot tub earlier in the day and that might be beneficial as well now I like might be beneficial as well now I like might be beneficial as well now I like going back and forth and alterating going back and forth and alterating going back and forth and alterating together but I do also like even if together but I do also like even if together but I do also like even if let's say you do really want a cold let's say you do really want a cold let's say you do really want a cold plunge you feel like you benefit from it plunge you feel like you benefit from it plunge you feel like you benefit from it but you notice maybe you know that maybe but you notice maybe you know that maybe but you notice maybe you know that maybe you're not the ideal um demographic for you're not the ideal um demographic for you're not the ideal um demographic for this well then you may add some heat as this well then you may add some heat as this well then you may add some heat as well to your body and that's going to well to your body and that's going to well to your body and that's going to help with your recovery so all that help with your recovery so all that help with your recovery so all that being said it's important to remember being said it's important to remember being said it's important to remember this is personalized medicine just this is personalized medicine just this is personalized medicine just because some social influencers out
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because some social influencers out because some social influencers out there doing cold plunge every single day there doing cold plunge every single day there doing cold plunge every single day doesn't mean that you should now again doesn't mean that you should now again doesn't mean that you should now again for many of you you're going to benefit for many of you you're going to benefit for many of you you're going to benefit greatly from cold plunging but for some greatly from cold plunging but for some greatly from cold plunging but for some of you to really benefit it without of you to really benefit it without of you to really benefit it without having the side effects you want to also having the side effects you want to also having the side effects you want to also incorporate heat into your regimen so incorporate heat into your regimen so incorporate heat into your regimen so remember this when it comes to cold remember this when it comes to cold remember this when it comes to cold plunging or even heat therapy it's a plunging or even heat therapy it's a plunging or even heat therapy it's a principle called hormesis and it's using principle called hormesis and it's using principle called hormesis and it's using stress to strengthen your body just like stress to strengthen your body just like stress to strengthen your body just like weight training just like running by the weight training just like running by the weight training just like running by the way this is true in the plant kingdom way this is true in the plant kingdom way this is true in the plant kingdom did you know that most plants have their did you know that most plants have their did you know that most plants have their medicinal properties due to a stress medicinal properties due to a stress medicinal properties due to a stress response let me give you an example response let me give you an example response let me give you an example adaptogenic herbs like ashwagandha adaptogenic herbs like ashwagandha adaptogenic herbs like ashwagandha ginsing corep ginsing corep ginsing corep mushrooms these amazing mushrooms or mushrooms these amazing mushrooms or mushrooms these amazing mushrooms or herbs or spices or Roots tend to have herbs or spices or Roots tend to have herbs or spices or Roots tend to have their benefits because they deal with a their benefits because they deal with a their benefits because they deal with a certain type of stress they create certain type of stress they create certain type of stress they create chemicals to deal with that stress and chemicals to deal with that stress and chemicals to deal with that stress and then you eat the food and those
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then you eat the food and those then you eat the food and those chemicals now help you adapt to those chemicals now help you adapt to those chemicals now help you adapt to those stressors that it was able to repel let stressors that it was able to repel let stressors that it was able to repel let me give you an example uh oil oregano as me give you an example uh oil oregano as me give you an example uh oil oregano as a plant okay a plant okay a plant okay oregano creates uh when they have when oregano creates uh when they have when oregano creates uh when they have when there are insects that are going to come there are insects that are going to come there are insects that are going to come to attack it oregano creates these types to attack it oregano creates these types to attack it oregano creates these types of essential oils these volatile of essential oils these volatile of essential oils these volatile compounds to protect it from Bugs and compounds to protect it from Bugs and compounds to protect it from Bugs and pests probably as good as or better than pests probably as good as or better than pests probably as good as or better than most plants think about this with other most plants think about this with other most plants think about this with other plants such as grapes okay so grapes and plants such as grapes okay so grapes and plants such as grapes okay so grapes and blueberries both this is true for both blueberries both this is true for both blueberries both this is true for both of these if you use irrigation okay and of these if you use irrigation okay and of these if you use irrigation okay and and there's water and these blueberry and there's water and these blueberry and there's water and these blueberry and grape plants have plenty of water and grape plants have plenty of water and grape plants have plenty of water they actually um are less nutrient they actually um are less nutrient they actually um are less nutrient dense um the reason is is that they dense um the reason is is that they dense um the reason is is that they don't have to work very hard they don't don't have to work very hard they don't don't have to work very hard they don't have to create more antioxidants to have to create more antioxidants to have to create more antioxidants to protect themselves if you do something protect themselves if you do something protect themselves if you do something called dry have you heard of dry Farm called dry have you heard of dry Farm called dry have you heard of dry Farm wines okay have you heard of dry Farm wines okay have you heard of dry Farm wines okay have you heard of dry Farm blueberries or it's the same principle blueberries or it's the same principle blueberries or it's the same principle so if you go and you don't give
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so if you go and you don't give so if you go and you don't give irrigation and you let it deal with the irrigation and you let it deal with the irrigation and you let it deal with the sun and you don't overdo it okay so sun and you don't overdo it okay so sun and you don't overdo it okay so listen blueberries and grapes they both listen blueberries and grapes they both listen blueberries and grapes they both need some water and they need some need some water and they need some need some water and they need some sunshine but not too much but also if sunshine but not too much but also if sunshine but not too much but also if you uh give it too much water it may not you uh give it too much water it may not you uh give it too much water it may not it really does it's really not stressed it really does it's really not stressed it really does it's really not stressed at on that way and needing to grow its at on that way and needing to grow its at on that way and needing to grow its roots deeper to go and find more water roots deeper to go and find more water roots deeper to go and find more water and get more water when plants like and get more water when plants like and get more water when plants like blueberries and grapes have to send blueberries and grapes have to send blueberries and grapes have to send their Roots deeper and deeper and deeper their Roots deeper and deeper and deeper their Roots deeper and deeper and deeper into the ground what it actually does to into the ground what it actually does to into the ground what it actually does to the plant to the grape and the berry the plant to the grape and the berry the plant to the grape and the berry itself is it creates more Resveratrol itself is it creates more Resveratrol itself is it creates more Resveratrol and bioflavonoids these antioxidants and bioflavonoids these antioxidants and bioflavonoids these antioxidants that then when we consume makes us more that then when we consume makes us more that then when we consume makes us more resilient to aging right it's the same resilient to aging right it's the same resilient to aging right it's the same thing for those plants they grow their thing for those plants they grow their thing for those plants they grow their Roots deeper and they become more Roots deeper and they become more Roots deeper and they become more resilient to aging they'll last longer resilient to aging they'll last longer resilient to aging they'll last longer they'll create better fruit as well um they'll create better fruit as well um they'll create better fruit as well um when they have to do that so no you want when they have to do that so no you want when they have to do that so no you want stress cold plunging heat therapy stress cold plunging heat therapy stress cold plunging heat therapy weightlifting these are good forms of
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weightlifting these are good forms of weightlifting these are good forms of stress if it's not too much for your stress if it's not too much for your stress if it's not too much for your body to handle again this is called body to handle again this is called body to handle again this is called hormesis where your body has to its hormesis where your body has to its hormesis where your body has to its weightlifting okay you did 20 lb weightlifting okay you did 20 lb weightlifting okay you did 20 lb dumbbells this week well maybe next week dumbbells this week well maybe next week dumbbells this week well maybe next week you can do 22.5 or the 25 Pounders and you can do 22.5 or the 25 Pounders and you can do 22.5 or the 25 Pounders and you're going to work your way up over you're going to work your way up over you're going to work your way up over time but you're not going from 20 20 lbs time but you're not going from 20 20 lbs time but you're not going from 20 20 lbs to 50 lb bicep curls you need to work to 50 lb bicep curls you need to work to 50 lb bicep curls you need to work your way up over time and also not put your way up over time and also not put your way up over time and also not put too much stress on the body so let's too much stress on the body so let's too much stress on the body so let's talk about what time of day is ideal to talk about what time of day is ideal to talk about what time of day is ideal to cold plunge well first off cold plunging cold plunge well first off cold plunging cold plunge well first off cold plunging in the morning can enhance alertness and in the morning can enhance alertness and in the morning can enhance alertness and productivity throughout the day by productivity throughout the day by productivity throughout the day by increasing dopamine and norepinephrine increasing dopamine and norepinephrine increasing dopamine and norepinephrine levels however if you are exercising in levels however if you are exercising in levels however if you are exercising in the morning specifically weight training the morning specifically weight training the morning specifically weight training and you cold plunge and you cold plunge and you cold plunge afterwards it's going to create some afterwards it's going to create some afterwards it's going to create some problems where you're not going to build problems where you're not going to build problems where you're not going to build as much muscle Studies have proven this as much muscle Studies have proven this as much muscle Studies have proven this now however if you cold plunge and then now however if you cold plunge and then now however if you cold plunge and then you go do your workout now you want to you go do your workout now you want to you go do your workout now you want to make sure you're thoroughly warmed up by make sure you're thoroughly warmed up by make sure you're thoroughly warmed up by the way getting on a treadmill or doing
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the way getting on a treadmill or doing the way getting on a treadmill or doing some cardio doing something to warm your some cardio doing something to warm your some cardio doing something to warm your body before you get into heavier sets body before you get into heavier sets body before you get into heavier sets but you can do that and not have that but you can do that and not have that but you can do that and not have that side effect if you do it right before side effect if you do it right before side effect if you do it right before weight weight training um in the evening weight weight training um in the evening weight weight training um in the evening if you do cold plunging let's say right if you do cold plunging let's say right if you do cold plunging let's say right before dinner or right after it can before dinner or right after it can before dinner or right after it can disturb your digestion somewhat okay disturb your digestion somewhat okay disturb your digestion somewhat okay also it may affect your sleep because also it may affect your sleep because also it may affect your sleep because then your body tries to heat itself up then your body tries to heat itself up then your body tries to heat itself up quite a bit now if you do it for a very quite a bit now if you do it for a very quite a bit now if you do it for a very short period of time and it's in the short period of time and it's in the short period of time and it's in the middle of the day your body will be fine middle of the day your body will be fine middle of the day your body will be fine with that uh but again just a few things with that uh but again just a few things with that uh but again just a few things to consider in terms in terms of time of to consider in terms in terms of time of to consider in terms in terms of time of day a few Alternatives I want to mention day a few Alternatives I want to mention day a few Alternatives I want to mention to if you don't have a cold plunge using to if you don't have a cold plunge using to if you don't have a cold plunge using a bathtub and filling it with cold water a bathtub and filling it with cold water a bathtub and filling it with cold water in ice cubes or even taking just a cold in ice cubes or even taking just a cold in ice cubes or even taking just a cold shower can mimic the effects of cold shower can mimic the effects of cold shower can mimic the effects of cold plunge I actually believe if you don't plunge I actually believe if you don't plunge I actually believe if you don't also have a hot tub or an infrared sauna also have a hot tub or an infrared sauna also have a hot tub or an infrared sauna or an infrared blanket or a way to heat or an infrared blanket or a way to heat or an infrared blanket or a way to heat your body up afterwards if you're just a your body up afterwards if you're just a your body up afterwards if you're just a person that's not a pro aete or a person that's not a pro aete or a person that's not a pro aete or a crossfitter or somebody who isn't crossfitter or somebody who isn't crossfitter or somebody who isn't generating that much heat I think that
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generating that much heat I think that generating that much heat I think that you might be better off for many of you you might be better off for many of you you might be better off for many of you just taking a warm hot shower and then just taking a warm hot shower and then just taking a warm hot shower and then doing a you know a 60sec to 2 minute uh doing a you know a 60sec to 2 minute uh doing a you know a 60sec to 2 minute uh cold shower now I will say as well cold shower now I will say as well cold shower now I will say as well consistency and gradual adaptation are consistency and gradual adaptation are consistency and gradual adaptation are key to achieving the max benefits key to achieving the max benefits key to achieving the max benefits according to the Mayo Clinic so again according to the Mayo Clinic so again according to the Mayo Clinic so again doing those cold showers over time could doing those cold showers over time could doing those cold showers over time could really add up to a lot of benefits um I really add up to a lot of benefits um I really add up to a lot of benefits um I also want to mention cold showers can also want to mention cold showers can also want to mention cold showers can provide similar benefits such as provide similar benefits such as provide similar benefits such as increased alertness improved mood increased alertness improved mood increased alertness improved mood reduced inflammation and improved immune reduced inflammation and improved immune reduced inflammation and improved immune function however full body immersion in function however full body immersion in function however full body immersion in a cold plunge is more effective for Deep a cold plunge is more effective for Deep a cold plunge is more effective for Deep Muscle Recovery and overall physical Muscle Recovery and overall physical Muscle Recovery and overall physical resilience but again there are still resilience but again there are still resilience but again there are still lots of benefits there of cold shower so lots of benefits there of cold shower so lots of benefits there of cold shower so here's some dos and don'ts do remember here's some dos and don'ts do remember here's some dos and don'ts do remember start slowly gradually decrease the start slowly gradually decrease the start slowly gradually decrease the water temperature and increase the water temperature and increase the water temperature and increase the duration second listen to your body if duration second listen to your body if duration second listen to your body if you feel too uncomfortable or experience you feel too uncomfortable or experience you feel too uncomfortable or experience pain stop immediately third warm up
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pain stop immediately third warm up pain stop immediately third warm up after have a warm towel or blanket ready after have a warm towel or blanket ready after have a warm towel or blanket ready to use after your plunge or if you're to use after your plunge or if you're to use after your plunge or if you're part of the demographic I shared part of the demographic I shared part of the demographic I shared hypothyroid cold body temperature cold hypothyroid cold body temperature cold hypothyroid cold body temperature cold extremities use a heating pad afterwards extremities use a heating pad afterwards extremities use a heating pad afterwards get in an infrared sun or do that before get in an infrared sun or do that before get in an infrared sun or do that before do something to balance that out and do something to balance that out and do something to balance that out and you'll still get a lot of the same you'll still get a lot of the same you'll still get a lot of the same benefits remember don'ts avoid prolonged benefits remember don'ts avoid prolonged benefits remember don'ts avoid prolonged exposure listen more isn't better exposure listen more isn't better exposure listen more isn't better staying in 20 minutes you're just going staying in 20 minutes you're just going staying in 20 minutes you're just going to make yourself sick or hurt yourself to make yourself sick or hurt yourself to make yourself sick or hurt yourself you never want to do over 10 minutes you never want to do over 10 minutes you never want to do over 10 minutes don't plunge alone always have someone don't plunge alone always have someone don't plunge alone always have someone nearby in case you need assistance and nearby in case you need assistance and nearby in case you need assistance and always avoid if you're sick if you feel always avoid if you're sick if you feel always avoid if you're sick if you feel unwell skip the cold plunge uh cold unwell skip the cold plunge uh cold unwell skip the cold plunge uh cold plunge session to avoid additional plunge session to avoid additional plunge session to avoid additional stress on your body here's the thing to stress on your body here's the thing to stress on your body here's the thing to remember it's hormesis it is stress a remember it's hormesis it is stress a remember it's hormesis it is stress a type of stress that can be good but if type of stress that can be good but if type of stress that can be good but if you're if you're under a lot of you're if you're under a lot of you're if you're under a lot of stress it's not going to benefit you stress it's not going to benefit you stress it's not going to benefit you okay it's going to make you worse in a okay it's going to make you worse in a okay it's going to make you worse in a lot of cases and so if you're under a lot of cases and so if you're under a lot of cases and so if you're under a lot of stress uh again now I do think
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lot of stress uh again now I do think lot of stress uh again now I do think going back and forth and adding heat going back and forth and adding heat going back and forth and adding heat maybe that can balance and out and you maybe that can balance and out and you maybe that can balance and out and you can do but generally speaking if you're can do but generally speaking if you're can do but generally speaking if you're sick you're much better off doing an sick you're much better off doing an sick you're much better off doing an infrared sauna than a cold plunge so infrared sauna than a cold plunge so infrared sauna than a cold plunge so listen I am a big fan of cold plunge listen I am a big fan of cold plunge listen I am a big fan of cold plunge when it's done for the people that are when it's done for the people that are when it's done for the people that are within that right demographic and for within that right demographic and for within that right demographic and for the people that aren't well hey maybe the people that aren't well hey maybe the people that aren't well hey maybe consider adding heat to the regimen and consider adding heat to the regimen and consider adding heat to the regimen and that can balance it out and it can be that can balance it out and it can be that can balance it out and it can be okay for you as well I want to say hey okay for you as well I want to say hey okay for you as well I want to say hey thanks so much for tuning in here to the thanks so much for tuning in here to the thanks so much for tuning in here to the Dr Josh a show remember each and every Dr Josh a show remember each and every Dr Josh a show remember each and every week I'm diving deep into the science week I'm diving deep into the science week I'm diving deep into the science and principles behind how to grow in and principles behind how to grow in and principles behind how to grow in Body Mind spirit and take your health Body Mind spirit and take your health Body Mind spirit and take your health and your life to the next level hey make and your life to the next level hey make and your life to the next level hey make sure to subscribe like and share listen sure to subscribe like and share listen sure to subscribe like and share listen so many people are out there cold so many people are out there cold so many people are out there cold plunging and they don't know these plunging and they don't know these plunging and they don't know these principles and truths that it's a form principles and truths that it's a form principles and truths that it's a form of medicine that some people should use of medicine that some people should use of medicine that some people should use and others shouldn't so hey do me a and others shouldn't so hey do me a and others shouldn't so hey do me a favor help me help the other people all favor help me help the other people all favor help me help the other people all the people out there that don't know how the people out there that don't know how the people out there that don't know how to do this the right way and I just want to do this the right way and I just want to do this the right way and I just want to say thank you to all of you who are to say thank you to all of you who are to say thank you to all of you who are constantly sharing this you're on constantly sharing this you're on constantly sharing this you're on Mission with me to help save and Mission with me to help save and Mission with me to help save and transform lives and thank you so much
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transform lives and thank you so much transform lives and thank you so much for subscribing commenting and liking for subscribing commenting and liking for subscribing commenting and liking I'll see you on the next episode
