In this episode 10 protocols
▶ 0:59 Deliberate Cold Exposure Behaviors “So as long as you get uncomfortable cold, it's cold enough and you get this what we call the cold shock. So the cold shock is activation of your sympathetic nervous system and activation of the catecholamines.” ▷ 1:35 Cold Exposure Adaptation Training Behaviors “So what you can do is that you can train this cold exposure and you can kind of like get adapted to it so you don't have this hyperventilating response every time you go out in the cold water.” ▷ 15:38 Sleep in a Cool Room Behaviors “Then they measured again after a month of sleeping in 19 degrees, and they saw, I think it's remarkable, just one month at 19 degrees sleeping there.” ▷ 17:09 Cold Plunge Tools “So if we can have activation of the brown fat just by going out in the cold and just by sleeping in a cold room or if you have courage for it, you can go out and expose yourself in a cold plunge.” ▷ 17:28 Vary Temperature Exposure Behaviors “Just exposing yourself to various temperatures is going to activate the brown fat because it was involved to keep us in a perfect homeostatic balance regarding temperature, so to keep us alive.” ▷ 23:30 Cold and Sauna Contrast Routine Behaviors “So they do this two to three times per week. And for each time they go, each day they go, they take three rounds of, so three dips and two sauna sessions.” ▷ 23:40 Sauna Tools “So they start in the cold and they end in the cold water. What is the temperature of the sauna? About 80 degrees Celsius.” ▷ 27:51 Avoid Extreme Cold Duration Behaviors “You don't have to swim for a half an hour in the cold water. You can go in the water for one to two minutes per session, but go up to 11 minutes per week in total.” ▷ 33:17 End on Cold Behaviors “So when you end on the cold, you force your body to heat up by itself. And that will require that you activate, you keep your brown fat activated and also your muscles,” ▷ 35:55 Short Repeated Cold Exposures Behaviors “So if you can do the short amount of exposure and then get out and get back in, that is going to, you can say, strengthen your cells because you are challenging them to adapt to changing temperatures.”