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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 1 (33s): All right, welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you're having a great day. And today I'm going to talk about the benefits of cold exposure. And this is something that I've been implementing into my life over the last three to four years. And it's really been a game changer, both mentally and physically. And I'm going to talk about those benefits today. What I will say this before you try anything with cold exposure, you know, if you are over overstressed or sick, I would say don't do cold exposure and yeah, you should be doing it when you're feeling good and healthy. For the most part, you know, I like to do it as a recovery after perhaps after a tough workout, but either way, it's a great way to start or end your day and, you know, start slow. 1 (1m 25s): I'm gonna talk about that today. Let me give you some benefits of cold exposure. One of them is it actually can strengthen your immune system. It's been shown to just like exercise. It can actually strengthen immunity. Number two, it can promote focus, vigilance, attention and mood. There were some studies done on cryotherapy. It's been shown to lower depression and anxiety over a three week period. I can tell that I like just personal experience. Just attention makes you more alert and what a great way to start the day. You won't need that cup of coffee. I can tell you that if you do a cold plunge, first thing in the morning, number three, coldness can decrease inflammation. 1 (2m 10s): We've known this for a while. Patients with arthritis reported a decrease in pain by just taking a two minute cold shower every day of the week. And that's another thing you don't necessarily have to do a cold plunge. You could do a cold, a cold shower as well, which obviously everyone can do. I like to fill up the tub and up in the Midwest that it gets plenty cold, probably around 40 degrees, I'd say, but even if you know, your tub only gets 50, 60 degrees, that's still can do the job next. It can actually help you lose weight per se, coolness, activates Brown adipose tissue, which improves mitochondrial functioning metabolism and thermal regulation. 1 (2m 55s): So essentially you can increase metabolism and it's actually been shown to help increase growth, human growth, hormone, and adrenaline. And really what I would say is this is start doing it maybe once a week and then sort of ease your way into it and continue doing it. You'll find even once a week can make it can make a big difference, try the cold plunge out and start slow, maybe 30 seconds, and then ease your way up right now. I would say I do it when I go in, I do it for about five minutes. And if for some reason you're uncomfortable for a long period of time, I would get out. I wouldn't, I wouldn't necessarily, it's not meant to be like an over stressor. 1 (3m 36s): It's something that when you first get in, you want to sort of focus on your breath, focus on your breath. And then once you get past like the first minute your body just adapts. So the biggest thing I would say, I, I take away from doing cold plunging, not only for recovery and reducing inflammation, mental alertness, and also just, you know, getting stronger, you know, mental toughness, getting out of your comfort zone a little bit. When I bring up a cold plunging to most people, they want nothing to do with it. But I think it's something that you should really try to increase, just, you know, just to get out of your comfort zone, increased mental toughness. And it's been something that I've really enjoyed. 1 (4m 17s): And if you're active, honestly, it's just another way to recover. And I'm always, you know, as you age, you get older, you're looking for better ways to recover so you can come back stronger. So like I mentioned, start small 30 seconds or so build yourself up. You can do cold showers. Okay. That's effective. I would say step it up even more and do a cold plunge in your tub. And if your tub's not getting cold enough, then you've got to get some ice. But start with that. Let me know how that goes. And yeah, I promise you you'll find many benefits from doing cold plunging and it's going to be a part of your routine along with I hope fasting and exercise and things like that are as well. 1 (4m 58s): So that's all I wanted to talk about today. I hope that you try some cold exposure, whether it's showers or plunging. I know you'll enjoy it. And thanks so much for listening. Feel free to ask me any questions regarding this, and I'll be sure to get back with you where on YouTube or on Spotify or on iTunes, you name it. So thanks so much for listening and enjoy the rest of your week. 0 (5m 27s): Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.