Ultimate Cold Plunge Challenge with Gary Brecka | Day 1 — Full Transcript

00: 00 okay to use bathtub or other things just so they don't feel like kind of ostracized okay and then uh so 10: 15 mention that the live Co pun okay e

01:00

02: 00 e e

03: 00 we're live here they can hear me all right guys I'm give a couple minutes to let people uh kind of scroll in I I mean I've been excited for a lot of challenges but I think I'm most excited for this challenge because two things that I do every single day are breath work and cold plunging I try to get natural light I do try to touch the surface of the Earth but sometimes it's just not practical um Cal plunging of all things is about to become your drug of choice if you've never done a cal plunge before you're in for a real treat um I wanted to be really clear about something you do not have to buy the

04: 00 something you do not have to buy the plunge pop up you don't have to go out and spend thousands of dollars on a cold plunge if you have a cold shower or if you have a bathtub and you can get to 711 and just get a couple bags of ice um and put them in your tub it usually takes me um four to eight of those 10 PB bags or or um three or four of the 20 PB bags of ice you can just dump those in your tub and fill it up with cool water swirl it around and let all of the ice melt first um don't get in there with all of the ice right at the top it's okay if there's still some ice on the top but you want it to swirl around so the temperature is kind of even and that ice has had a chance to cool the tub down but by no means do you have to spend any money to participate in today's uh cold plunge challenge in fact I'm going to be giving away a bunch of cold plune popups I'm going to be giving away a bunch of ultimate human swag gear we're finally fully stocked on Ultimate human swag gear maybe if you're lucky you'll get one of these the nice the ultimate human sandals um so we're going to make these really exciting and I want to reward you

05: 00 really exciting and I want to reward you guys for just breaking the mold and and doing something really difficult you know one of my favorite sayings that I say all the time is that aging is the aggressive pursuit of comfort and nothing is more true than that statement you know the the more aggressively we seek Comfort the faster we age and so cold plunging allows you to get up in the morning do something difficult survive it conquer it have that dopamine rush and then go out and start your day and I think it's a real metaphor for life because in in the human body there is a response called hormesis and hormesis is is the scientific term for when you stress the body you put either your cells or your body under stress and it strengthens in response you know not all stress is bad for the body some stresses are very good for the body so this is what we call a hormetic stress we're going to put a stress on the body and it's going to react by strengthening the same thing that we do during resistance exercise right I mean the whole reason we go to the gym is to

06: 00 whole reason we go to the gym is to actually tear muscle is to damage muscle and what happens when you tear a muscle well it grows back larger this is called um muscle hypertrophy or muscle hyperplasia muscle hypertrophy is when you tear a muscle and it grows back larger and muscle hyperplasia is where you tear a muscle it grows back larger and then new excuse me new tissue forms around that tear and that's what really makes our muscles much larger and much stronger so cold plunging is something that we do not to become cold adapt we do it to cold shock the body right we're trying to shock the body have it respond and then get out so you know if you're on Instagram long enough you're going to see guys getting in cold plunges at 35 degrees 37 degrees for 10 or 12 minutes um there is no evidence that I have seen anywhere in the literature that colder is better or or longer is better so let's just go through the basics of cold plunging really quick and then we're going to get um in about 10 minutes we're going to switch over to uh Ryan at Cold Plunge headquar ERS um he's going to show us a

07: 00 headquar ERS um he's going to show us a couple of the different plunges he's going to be doing the plunge with us today remember at 10: 55 we're going to switch over and we're going to actually I'm going to switch cameras and we're GNA actually do the the cold plunge together and then uh when we're done our first cold plunge we'll take a few minute break about a 15 minute break so you can dry off and uh and change and put some dry clothes on and then we'll switch over to the VIP and I'll open it up for an hour of direct Q & A and a bunch of uh and a bunch of giveaways so basically what is cold plunging well cold plunging is a hormetic stress right um just like exercise um or or even eating it is a hormetic stress and when we hermetically stress the body very often it strengthens in response the main proven benefits of cold plunging are the following we know that when we submerse oursel in cold water that the first thing that happens you get a peripheral Vaso constriction so remember that your arteries are actually smooth muscle there's three types of muscle in the body you've got cardiac muscle which is only in heart you've got smooth

08: 00 is only in heart you've got smooth muscle which is lining the arteries throughout 63, 000 miles of vessel in our body and then you've got skeletal muscle the muscle that we see that that uh you know our biceps and our our deltoids and our pecs so what happens when you submerge smooth muscle in cold water is it vasospasms so that's going to take all the blood from your extremities your arms your legs your toes your hands your forearms and it's going to push that blood into your core in an effort to save your life and what happens when you focus all of that blood in your core well that blood's going to your brain your liver your lungs your pancreas your kidneys all the vital organs it's incredible how intelligent God designed us because when it's it's so many protective mechanisms we can tap these every day so now you get this peripheral Vaso constriction you force blood into your core which means that you are forcing blood up to your brain you're actually mimicking deep sleep or REM sleep with the amount of oxygen you're pushing to your brain you're taking the blood that would

09: 00 you're taking the blood that would normally be out in your extremities and you're forcing it into the core the next thing that happens is your body activates a very special type of fat in the body we all know what white fat is because most of us have some that we'd love to get rid of um so white fat is the little bit of belly fat you know it's the fat that you can actually see it's it's the you know the fat that's actually very visible but there's a different type of fat in the body called Brown fat and brown fat is very special because Brown fat is a human being's thermost that it actually takes a calorie and exchanges it for heat so when people say that cold plunging is not good for weight loss or that there's no evidence that cold plunging can help you lose body fat that is absolutely false there are a number of benefits that point directly to fatty acid metabolism and directly to weight loss so now you've got this periphal basoc constriction you've activated Brown fat and there is a cost when you cool the body down and then you sit you get out of a coal plunge and you sit how does your body warm back up it not only warms

10: 00 your body warm back up it not only warms up the Ambient Air Temperature because it's it's probably maybe 80 degrees outside here in Miami some of you are in 70 degree weather how does your body go past 70 degrees past 80 degrees and get all the way back to 98. 6 degrees it's brown fat is exchanging calories for heat we're actually generating Heat by exchanging calories for heat so it is absolutely raising your metabolism and it is absolutely good for fatty acid metabolism so we have in our um 10x Health Clinic network if you saw my post the other day we just passed our 150, 000 patient so we have 150, 000 patients in our system and I don't like to say that we we use our clients and our patients as guinea pigs but we we do large scale experiments mean meaning we do large scale participations and the ones that that do cold plunging in the morning consistently report better um uh

11: 00 morning consistently report better um uh body fat percentages lower body fat percentages and thousands of patients have told us that cold plunging was the thing the game Cher that had took them from that Plateau where they couldn't lose any more body fat to actually kickstarting their their body fat loss again so first thing you get a peripheral vasil constriction then you activate Brown fat the body's thermostat it starts to raise your your temperature there's a cost to creating heat and that cost is calories so you're burning calories and raising your metabolic rate the other thing that happens is this hormetic response is really interesting because if you put your face under the water what happens is you activate something called the mamalian dive reflex and if you look up the mamalian dive reflex you'll see that all mammals including human beings um have this reflex and what happens when a whale or a dolphin Dives in the ocean as they actually go deeper the water gets colder that cold water passing over their face causes their body to shift from a

12: 00 causes their body to shift from a sympathetic state to a parasympathetic State a sympathetic state is a state of fight or flight a parasympathetic state is a state of rest and digest when we're sleeping we're parasympathetic when we're working or we're agitated or we're having an argument or we're fearful we're in a sympathetic state so believe it or not if you get into cold plunge and you put your head just for a few seconds underwat and that cold water rush by your face you'll activate this mamalian dive reflex it will actually calm your nervous system down think about you know a a whale or a dolphin wanting to dive to Great depths as they're going deeper they're obviously getting further from the surface so you want to use less oxygen and you want the nervous system to be calm you want the heart rate to be slow you want the metabolism to quiet so that you can hold your breath for longer so you're going to activate the Mamon dive reflex if you put cold water over your face um you've AC ated Brown fat you've got a

13: 00 AC ated Brown fat you've got a peripheral Vaso constriction and then the real magic happens your liver releases something called cold shock proteins if you want to really have some fun just Google benefits of cold shock proteins don't take my word for it there's all kinds of research on cold shock proteins there are two that I'm specifically researching now um myself one is called Lin linin 28a and the other one is called Lin lin28b what's interesting about these two cold shock proteins and there's a whole class of these proteins remember your body is panicking right your body thinks that you were walking on a lake on the ice and you broke through the ice and now you're in ice cold water and so how am I going to get out well number one I'm going to calm the body down number two I'm going to peripheral Vaso constrict number three I'm going to turn on my body's thermostat number four I'm going to release cold shock proteins these proteins hit the bloodstream they are known to scour the body of free

14: 00 are known to scour the body of free radicals so they're a free radical neutralizer so they stop free radical oxidation um they they actually um increase the rate of protein synthesis which is muscle repair um and Lin 28a and Lin 28b these two very special cold shock proteins are now being heavily researched because they actually improve your insulin resistance so if you're slightly insulin resistant meaning that it takes more insulin to bring your blood sugar down these cold shock prote prots can actually help your body become more sensitive to glucose meaning you become more insulin sensitive and less insulin resistant we know now that insulin resistance is one of the Hallmarks of chronic disease right the whole the old theory that um cholesterol LDL cholesterol is the cause of cardiovascular disease or that it is directly linked to cardiovascular disease is being blown out of the water by Big Data and new research we know that what happens in many forms of

15: 00 that what happens in many forms of cardiovascular disease is that it's the cholesterol being called to the site not cholesterol just showing up on its own and causing the damage it's like blaming the firemen for the fire right because the old hypothesis was well every time there's a fire the firemen show up and what are the firemen there to do they're there to put out the fire so every time there's endothelial damage meaning damage to the lining of your blood vessels What's called the endox or the glycocalix when there's damage they call cholesterol and cholesterol comes to patch that site of repair so what we want to avoid is pro-inflammatory Foods things like seed oils and all I don't want to get off the topic on our cold punch challenge but the things that cause damage to our endothelial lining so it's not the firemen you know the the school of thought should not be if we had less firemen we would have less fires that's not true so if we have less

16: 00 fires that's not true so if we have less cholesterol we don't have less cardiovascular disease if we have less cholesterol we have less capacity to repair the damage that causes cardiovascular disease and so one of the interesting things about cold plunging the reason why I'm telling you guys the story is that one of the interesting things about cold plunging is that these um that these uh cold shock proteins that are released from your liver can actually help reduce that damage lower um the inflammatory response and increase your insulin resistance and then the final thing it does um think about what kind of mood or what kind of state you want to be in if you truly did fall through the ice all right if you actually crack through the ice and you only had a few minutes to get out well you would want to be clear cognizant awake and alert you'd want a pupilary dilation you'd want to be hyper aware of your surroundings so what happens you get a spike in dopamine that's an enderin rush and this doesn't just last for 30 seconds right I mean um

17: 00 just last for 30 seconds right I mean um I saw a comparison between the amount of dopamine raise that you get from from doing cocaine and I don't suggest that you do cocaine instead of cold plunging my preference is cold plunging but that that lasts about 9 to 20 minutes and the rise in dopamine from cold plunging can last up to six hours that's a fact so just think about it you get an elevated mood you get a boost in your emotional state you get an increase in your metabolism you get cold shock proteins dumped into the body you get a peripheral Vaso constriction you activate Brown fat you start exchanging calories for heat so now you're actually burning fat to try to return your body temperature to normal you're in an amazing mood when you get out so I just think it's one of those things that every one of us has access to if you've got a cold shower if you got a bathtub you can cold plunge I was excited because plunge built this you know $ 120 uh um you know Cal plunge um for us for this challenge but by no means um do you have to order one of those to to participate so the exciting

18: 00 those to to participate so the exciting thing about cold plunging is you can do it just about anywhere you know it's really funny I mean some of the hotels that I frequent like every time I go to New York I go to uh uh the peninsula in New York and um and now when I check in there's a little note in my system that they bring up a um a big uh cooler full of ice and they dump it into the hotel's um tub there and sometimes I'm there for three or four days and the water stays cold the entire time so I just want to congratulate you guys on taking the step to join this gold punch challenge um this is amazing I want to welcome uh Ryan um is he on yet Ryan what's up awesome yeah Ryan is the founder of plunge guys he's the reason for the season right now are you a CO punch headquarters I headquarters good morning I'm yeah I'm here in the gym getting geared up for the plunge but yeah man exit to be with your community uh we've been looking forward to this yeah I I've been looking forward to this

19: 00 yeah I I've been looking forward to this too guys if you really want to um see one of my favorite podcasts look up the podcast that I did with Ryan um Ryan and I did a podcast we go deep down the rabbit hole on uh coal plunging I even uh flew out to their facility I was AB absolutely overwhelmed I mean they have more than a 100, 000 square feet of manufacturing out there for these different um plunges so take it away man walk walk us through some of the benefits of of coal plung sping I I would love it if we could actually see your your place you on an iPhone I'm on my iPhone here yes we'll uh I'll go out in a second we'll take a little tour of the factory see them all being built and everything um yeah man I mean you summed it up so well of everything that goes into coal plunging all the different benefits the thing that I I mean not a scientist I don't play one on podcast um I'm a stist and I play him on a podcast a lot yeah I mean just the

20: 00 podcast a lot yeah I mean just the ultimate like everyone being here your first time or whether you've done hundreds of these it's just the the beautiful part is no matter where you're at it works every single time by getting in cold water whether you get in for 30 seconds 60 seconds three minutes you're going to see the benefits to it and so that's you know that's why we do this this is the first time we've ever is this is the first time we've ever done it with this big group of hum so I'm really excited there's nothing better I C lunch every single morning and most of them are by myself and they're awesome but there's nothing better than when you're doing it with a bunch of different people and you're seeing the SM seeing the struggle that everyone's kind of going through in that first 30 seconds and that's it's a good note for everyone when you get in today like you're going to go first 30 to 45 seconds are going to be challenging and that's that's what you want that signal of your breath kind of being taken away kind of lose your breath for a second that's a great that's that's a good um it's a good signal to the body

21: 00 good um it's a good signal to the body and you just focus in on that breath and after that 30 45 seconds a little different for everyone you'll start to feel yourself kind of calm regulate and that's the signal that you really want because everyone always asks like how long do you go for what's a good time for plunging and you know I I'm less on the minutes and more on the signals to the body and like I said it's you get in you want to lose your breath kind of get get that shock that Gary was talking about and then you there's point where you kind of feel your whole system regulate and you'll feel your breath elongate a little bit more and I always say you want to be able to choose to get out of the cold water as opposed to the water forcing you out and you'll hit these different thresholds throughout the time while you're plunging so really listen into the body of you know and that might be a minute for you that might be 45 seconds but feel yourself like okay I have regulated I I am in a little bit more control of being as opposed to being forced out of the water and I think C plunge is one of the most it's it's the thing that I found the most we cannot create

22: 00 found the most we cannot create artificial environments that stress us out you know we go through life every single day and when someone cuts us off in the road that's a stressful moment but that wasn't we couldn't have made that up we can't make someone you know walk into a room and say hey scare me we we you can't make that up C plunging is the only thing that you can actually intentionally step into and go okay this is going to really stress me out but I'm going to be able to regulate so I think that's the you know a real intention for today is knowing like okay I'm going to do something hard we're going to do it together um but we're all super capable of doing this the body is resilient the body can adapt to this um and we're gonna do it together and we have a lot of fun a this is awesome um you know I think it's a metaphor for life you know almost like yoga you know it teaches you to be calm in a state in an environment of stress and you know if you've done three minutes in cold water in the morning or more in cold water in the morning and then you get a

23: 00 water in the morning and then you get a little nasty nasty Gram on Instagram or your your boss kind of upsets you or your your spouse says something off color your kids are particularly irritating that morning it just seems like nothing you're like this is nothing man I've already been in you know 50 degree water for three minutes and I feel great um and I find that it's a real metaphor for life is is learning to maintain that sense of calm while your body is actually under stress because if you get into that water up to your your neck and your first reaction is not I want to get the hell out of here um then you're not doing it right so you know I I don't think I've ever um I mean I've gotten in a cold plunge not in the best mood but I've never gotten out of a cold plunge not in an amazing mood I'm actually in amazing mood right now because I got in a cold plunge uh right before this started so I did a cold plunge right before our plunge challenge um hey this uh Dylan pylon um he said so excited have my 30 grams of protein this morning half teaspoon of Celtic salt my bone broth my hydrogen

24: 00 Celtic salt my bone broth my hydrogen bottles producing it second cycle um I've done my morning breath work this will be my first cold plunge ever I'm super excited and motivated from doing it all together that is amazing um that's the morning routine right there Dylan yeah so um you know what I want to do um Ryan I'm gonna send uh hey Dylan um Dylan pylon if you're listening I'm sending you a popup uh plunge unless you already have one so if you'll just uh text your uh we got your first and last name but text us your address we're going to get you out a uh a plunge popup for free I love that you're doing that for your morning routine I want to reward you guys for that I'm G to be giving away a bunch of Swag gear and stuff today too but Dylan just got our first um free popup uh plunge so Ryan are you in the room that has the two plunges yeah oh there it is this is my favorite room he's got sauna got our and we got the plunges here so got our

25: 00 we got the plunges here so got our plunges so our team's always getting in the cold water whether on breaks after work before work he's not lying dude I've been to their headquarters and they they rotate through there and they actually get in uh get in a plunge I mean what what an awesome reward for your your employees everybody gets along after they get out of the cold plunge fact we do all of our final interviews in the sauna and cold plune um you really I I feel like there's an HR violation in there somewhere Point um but it it's worked out so far and then we have a program for all of our team that cold plunges they get um you know bonuses and whatnot so it's just something it's a win-win we get uh everyone plunging everyone's in a better mood everyone's healthier and uh so yeah I'm here in our facility we have a couple of our different these are Allin units we have a bunch of different ones whether from the popup all the way up to these units here um but yeah this is where I'm gonna be

26: 00 um but yeah this is where I'm gonna be plunging today uh taking the plunge with all you guys but I we walk on out here right out here is uh we go out we have our uh big Factory out here and all the different yeah look at this place guys that is a serious operation yeah we just go just a bus cold plunge uh C plunge fact we have all the our here for different product types you do all the testing here all the production all the assembly um so if you're ever out in the west coast here in Sacramento California hit us up come in get a coal plunge with us come see where they're built come see where they're uh we ship them out test them and everything so I you know I've been there and um show them the QC area the quality control area because these these plunges are manufactured and then they once they're done they go to this special area and there's a series of quality controls they fill them with water they circulate it they test the

27: 00 water they circulate it they test the motors yeah let's see yes we have all of our different water beds so every unit gets we recycle all the water here um all the water gets put through and then it's almost like uh you know you guys know the movie The Matrix it almost looks like that we just have dozens and dozens of units here all being tested um so they get tested obviously check for any leaks make sure they're Cooling at the right speed um all the team here's a checklist right here so the team gets it and they go through uh yeah this a really fun spot it's kind of the final spot before they get uh approved and then sent out to shipping but uh yeah team this team takes a lot of Pride into the units that come through here and uh you know end up in in people's homes across the world yeah and I think it's worth pointing out um guys I mean Ryan this this is a labor of love for Brian and his partner I mean they they actually both started in the float

28: 00 they actually both started in the float tank business they had float tank spas and and then covid hit and they they sort of reimagined things and they started this small little company called plunge um and they've innovated themselves over and over again I mean the thing that was really um especially impactful for me was the amount of response they take to customer feedback so customers didn't like you know the position of the motor they didn't like the sound the motor would make they didn't like the depth of the plunge they didn't like the width of the plunge they didn't like the angle of the tub and they took all of this customer feedback and they just kept innovating and innovating this tub I mean the one that I I get in is called the plunge XL by no means am I telling you guys you have to have um one of these fancy plunges but um but the one I have is the plunge XL this thing is whisper quiet I Chang the water every four or five months um it stays Crystal

29: 00 four or five months um it stays Crystal Clear it's got a beautiful light in it um you can recline in the back but when I went to the factory I was just all struck by the the amount of pride and passion that goes into the work that they do I don't just think it's the best plunge I think it's the most reliable plunge I think it has the quietest motor I I think it's the best bang for the buck you know um dollar-wise so you can actually see the size of that operation is unbelievable um when was your first cold plunge Ryan my first cold plunge was um like my first intentional cold plunge was back around 2015 uh intentional cold plunge you did some unintentionally water you know gotten in a river and felt the benefits but like actually like okay I'm gonna do this cold plune thing that this crazy guy named whm Hoff is telling the world about um you know he changed my life he introduced me to um you know know the power of cold water and right around

30: 00 power of cold water and right around 2015 I I did it and it was uh you know life change yeah this company didn't start from you know we were practitioners well before this thing ever came about um and you know as Mike and I we started in the garage and really grateful to you know I never would have thought I'd be here with a group like you guys you know doing a cold plunge challenge with thousands of people um but it's I pinched myself it's pretty cool yeah you know what really cool is um you know here in Miami there's you know these guys are part of a a revolution of sort of resetting the the Miami day party and you know they they have these events where um you know people gather and they cold plunge and they have coffee and they they get together with a DJ and I've been to a couple of these and there are 400 plus people there and what was really cool to me was that you you walk into this setting and they're in great hotels they're on rooftops they're in really

31: 00 they're on rooftops they're in really cool popup places around the city I'm I'm in um downtown Miami and what's really cool is you have this beautiful crowd you know relatively young crowd and instead of being gathered around um you know partying and alcohol they're gathered around cold plunging and coffee and exchanging ideas and networking and it's a really cool environment and if you walked into this party you would think it was any other Miami Beach day party there's a DJ um the only thing that's absent is drugs and alcohol and the nighttime it's it's you know they have them in the mornings and it's so cool to see that there's this this undercurrent of Bio optimization and Longevity and anti-aging and Optimal Health it's sort of becoming the in thing you know me people are drinking a lot less they're being a lot more health conscious and it was really cool to see so many people in their you know 20s and and early 30s all getting together in a really safe environment and bathing suit and getting into cold plunges and having coffee and then networking together and

32: 00 coffee and then networking together and it was a cool ice breaker because instead of going to a networking event where everybody's kind of dressed up and wearing their fancy watches and their night nice shoes and the women are all carrying great purses it's hard to tell the socioeconomic difference between people when they're in board shorts and bikinis and so everybody's kind of on the same plane and the the energy there was amazing the exchange of ideas was amazing I met so many young entrepreneurs that were doing super things in the Bitcoin space in the tech space and and um in the marketing space and the in social media space and and I just think that that this pandemic in a lot of ways did US a big favor woke us up to the importance of our own state of health that we actually have to become citizen scientists ourself and modern medicine is not going to do it for us we've got to take you know Optimal Health into our own hands and so one of the ways that we do that is we learn interesting ways to hor medically stress the body and strengthen it so I promise you the next time you

33: 00 it so I promise you the next time you show up at the office at 9: 00 in the morning if you were in a cold Plunge at 7: 00 a. m. that morning it's going to be your highest performing day of of your career and so it's just really cool to see people embracing these other ways of getting that stimulus of being clean and clear and cognizant and awake if you haven't you know gotten out of a cold plunge yet and felt that dopamine that sustained dopamine rise you're in for a real treat um I'm really really excited to do this these these guys also can you just uh walk Us in and show us the uh the saunas this is wild too because the room that he's in there's another room just as big um where they're actually making uh where they're making saunas um and sometimes I talk about contrast therapy um you know those of you that participated in in my sleep challenge one of the biggest bumps in in um sleep scores that we had was doing some contrast therapy Sonic plunge or really really warm shower followed by a really

34: 00 really warm shower followed by a really really cold shower and then getting in look at this so tell us what's going on here Ryan it's h it's pretty noisy in here with all the guns going off and uh all the pressure takes and everything but here we have a QC approved sauna ready to go out right here our XL uh yeah we build it all from Clear Cedar from the ground up we do the full man manufacturing here in Sacramento California um yeah and this has been a uh this was another product that we launched just out of kind of the you guys the customer a lot of our customers had the coal plunge and they were like would you guys ever build a sauna and so we took it on spend about two years designing it and this is the uh this is the final State here so have all the saunas going out um we have two different types we'll have a third type launching later this year um but uh do you have one that's fully assembled yeah I don't know if you guys can hear

35: 00 yeah I don't know if you guys can hear me it's uh I I can hear you do you have one that's fully assembled we have actually this morning they're all crated up um it's really cool it's just got a pitched roof and it's you know it's it's narrow at the Bas wider at the back it's a really cool one yeah um okay so jacn Nicholson says I've been doing the grounding morning sun and a coal Pune two to three times per since April I'm 57 and I feel better than I have most of my adult life I'm a leukemia Survivor from 2017 um that is amazing Jacqueline I am G to send you some swag gear some ultimate human swag so if you just connect with my team in the chat um I'm going to send you a um uh some female workout gear I'm going to send you an ultimate human um trucker and and if we have her size I'll even send you some of My ultimate human um the hottest selling

36: 00 My ultimate human um the hottest selling item on Amazon sold out around the world collector series limited edition um ultimate human flipflop so you're getting a whole swag pack Jacqueline thank you for sharing that with us Ryan it's so awesome man so many people are like coming in and telling me how coal punching has changed their life Jenny Martinez is asking please talk about how to resist that initial urge to jump out I can't seem to overcome it you want take that one Ryan yeah so I would encourage that's totally normal first that's the response we want so it's all there's it starts with the mindset like okay and also if it is too cold and you can't stay in raise the temperature up a bit you know a lot of um you know it's 60 degrees below and you're first starting out just go there um you know get an easy thermometer fill it up with a little warm water more warm water if you need to um yeah I would

37: 00 water if you need to um yeah I would just say if you cannot stay in and get through that first I would say really focus 10 breaths raise the temperature up a bit and when you're doing it you really my what I really like to focus on is my exhale being twice as long as my inhale great great Point yeah and exhale through a STW my system up yeah exhale through a straw you know um one of the things that I do is um I and I'll show you guys today when we actually do the the actual Co punch um itself when when Ryan and I and the rest of you guys get in the cold punch here in a few minutes is I actually right before I step in I do four obnoxiously deep breaths I on the fourth breath I go I breathe in as much as I can and I step into the C plant and I go and I exhale and I sit all the way

38: 00 go and I exhale and I sit all the way down to my neck and what I find is by focusing on my breath I'm not as focused on that overwhelming shock from the water so I'll breathe out you know an inhale uh three times obnoxiously then on the fourth inhale I step into the C - punch and I sit all the way down to my neck but Ryan brings up a really good point um again I haven't seen any research that colder is better or longer is better technically a cold plunge is anything below 58 degrees Fahrenheit so you can start at 58 or 60 degrees Fahrenheit work your way down to between 50 and 55 degrees and stay there that's fine um remember we're not trying to become cold adaptive we are trying to cold shock the body we don't want to become an Eskimo right we don't want the body to begin to start to adapt to cold that's why most cold PL I recommend 3 minutes minimum 6 minutes maximum right 3 to 5 minutes is perfect six minutes maximum and get out you've gotten all the benefits you've released all the

39: 00 the benefits you've released all the dopamine you Spiked All the endorphins you've had a maximum baso constricting you've constriction you've had the maximum activation of brown fat the K shock proteins have been released from your liver so by staying in there longer and really starting to shiver and potentially lower your core body temperature there's not a lot of benefits to that shock the rot get all five of those benefits and then get out and you can slowly work your way down to lower temperatures don't you know look some of these folks on Instagram that are getting in 35 37 degree water and going underwater with a snorkel I actually think that that's quite dangerous um you know remember I talk about this all the time your brain is only this far inside the surface of your skull it is not good to freeze it is not good to bake it so um not too cold uh for too long but I think that focusing on your breath is a great thing and then try to at least get to 30 seconds and then your next time try to get to a minute and then I think once you make it to a minute you're there

40: 00 you make it to a minute you're there yeah the big thing I always I liken pole plunging to a workout routine so you know we're building up resiliency in our immune system strengthening our nervous system those are two areas we're working on but we also have to look at it when we're starting this journey those might not strong so it's similar to if you haven't worked out in five years time I'm not going to go put you through a crossfit workout in fact that would probably be a negative to your body and could hurt hurt you so you want to treat the cold water way too it's like your first workout back it's like hey let's just sweat Let's uh let's get a little resistance training going let's get some steps in that's the starting point and it's the long game there's never we don't end a workout and be like all right I'm done working out forever cold plunging is very similar to other systems within our body is that is this is a long game we're playing and when we start out just do something that's attainable that's achievable that that stresses you out a little we do want that stress response but there is threshold that's too far so we really it's a journey of kind of learning our

41: 00 it's a journey of kind of learning our body so really when you're starting out don't don't press it too hard I saw a question in here someone's going through some sickness um you know severe bronchitis or covid and we've seen some some real results from from people with covid but I would the thing I would say and we've seen other side to it as well but the key is is starting out at a temperature that's manageable um don't go jumping in at 39 degrees especially if your immune system is uh compromised in this time it's like you want to start out at a much higher temperature and learn to breathe and kind of relax and regulate yourself through that yeah that's a that's great advice um Don says I've been having a four minute cold plunge shower each morning for two weeks now and she says I hate getting in uh but I love how I feel afterwards my my son also has a daily cold punch showers um I'm trying to talk my husband into it um I keep telling him uh how great I feel afterwards um awesome Don and you know usually I find

42: 00 awesome Don and you know usually I find it's the other way around usually it's the husband trying to talk to wife into cold punching so good for you for leading the charge I'm also going to send you um an ultimate human swag pack so um that is awesome and just like I said you don't need to spend a lot of money on a fancy cold punch four minute cold showers is a great way to to start you know experiencing the benefits of cold plunging that's why um you know when when Ryan decided to to do this popup plunge um there are pipes on the outside of that plunge so you could upgrade to a chiller if you wanted to or if you you decided that it wasn't for you you know you're only in for 120 bucks 150 bucks um and I really like that idea and I appreciate that plunge did that for us so we could get as many people experiencing this as possible you notice the one um common theme between all of the people um you know commenting in this chat and this is why I love for everybody to just see the chat that's why I love having the live Q & A is that so far no one is having a negative

43: 00 so far no one is having a negative experience right people are having difficult times staying in because it's too cold um or a hard time taking that first you know plunge into cold water but the people that actually go through it and do it whether it's a cold shower or putting ice in their tub or getting into an actual cold plunge um they're they're just saying it's one of the things that really really changed their life so for you first timers you know listen to you know what these guys are experiencing you know when they went through their first um cold plunge I actually just left my favorite place on Earth which is um a small town in Colorado called Pitkin it's outside of Gunnison uh my wife and I have a little uh Retreat there in the mountains we have a a log cabin and it's completely off the grid solar fed electricity glacier-fed Spring Water you know well in septic if you follow me on Instagram you see that I got deer coming up in the morning eating my flowers I got a little freeloading Fox um named Freddy and I say he's a freeloader cuz is very one-way relationship and I and he he he'll he'll sometimes uh come up

44: 00 he he he'll he'll sometimes uh come up and take ham right out of your hand and what's so cool is is he he'll take a piece of ham and then he goes out in the field and he'll he catches a field mouse and he brings a warm soggy field mouse up and he drops it on my uh the step of my cabin I guess it's his way of saying thank you um so when I'm there though there's um there's running Glacier streams and I'll tell you what man if you get into running cold water like that and it's about 40 43 degrees it is just so exhilarating to be outside in the sunlight in the you know in the woods and jumping into one of those streams it's like it's absolutely my drug of choice um so Ryan you got two two plunges behind you oh you've got the uh you've got the sauna in that room can can you take us over and show us the fully assembled one so I got one in here that hasn't hit the market yet that uh our marketing team will will crush me if I show it on this video they are all right you going to show it anyway this is our XL here um yeah we're

45: 00 anyway this is our XL here um yeah we're very very excited on this it's tough to tell in this room but we did some cool things on it actually made the not that a bunch of people are into it but it's we made the door wide enough and all the benches could flip up on the inside so you could actually put like a stationary bike in there to do some heat adapter training um if you're into that we can you can also it's long enough to do yoga in here so we wanted it to be kind of M multi-functional um so you you know can crank to two 30 if you want that super high heat traditional sauna experience but if you want to do it at like a lower temperature 110 and do some workouts in there some kettlebell swings some stationary bike work it's a created for that we made the back at about a 15 degree uh angle back there I don't know if you can really see it but it's it's so it's more ergonomic it's the only sauna that's ergonomic friendly so you can kind of get your back you're not at like a full upright position or even like a curled Barrel position um yeah it's a we're really proud We we spent a lot of time on this design work and um

46: 00 lot of time on this design work and um it's been great that's awesome I mean I I have the pre I have the previous version to that um myself and it has the slope back so when you go inside you don't feel um claustrophobic at all so we've got about 10 minutes until we're transitioning to our coal Pune challenge guys so get get your uh get your gear on um you know ladies get your bathing suits on guys get your uh board shorts on or as my podcast director calls it water pants put your water pants on and we've got about uh 10 minutes until our first you know group cold plunge what um can you talk about doing a cold shower versus a plunge should you stand there or move around to allow the water to hit various parts of your body uh front and back and still do the breathing so here's how I recommend that you do a cold shower so first of all go in do whatever you're going to do for your shower lather up soap you know uh your conditioner your body wash do that at your regular temperature and then

47: 00 at your regular temperature and then step out of the water and turn the shower as cold as it will go let the shower run for 30 seconds to a minute so it's nice and cold and then what I do is I do the same breath work te technique right on your fourth breath step all the way into that stream of water and let the water hit you right in the face on your forehead make sure that the shower hits you straight in the face this is especially important if you're doing a cold shower because this will immediately activate the mamalian dive reflex and believe it or not it will instantly calm you down it will help you shift from sympathetic to that parasympathetic State you have no choice over this and so you breathe out while that water is hitting you and then I would stand in that position for about 15 to 30 seconds and then I would slowly turn my body around and I would let it hit the back back of my neck and run down my back once you've done that

48: 00 run down my back once you've done that and now you get to about one minute you're you're over the shock you're over that urge to um hyperventilate and then I actually start reaching my arms up into the shower and trying to find any area on my body that's actually still warm and trying to have the water hit that area of my body you'd be shocked how fast the the areas of your body that are directly in contact with that water adjust and how you you go from being Panic stricken and wanting to jump out to actually going wow this feels this actually feels really good and I push my hands right up into the stream of water let it run under your arms let it run down the sides of your body start turning around start trying to find those areas your body that are still warm and let the um um water hit it and then I would always end by putting my face back into the stream of water and letting it run over my head and then step back out and get out and dry off and you will feel amazing um and again just like with cold

49: 00 amazing um and again just like with cold punching you can start with 30 seconds to a minute work your way up to three minutes not a lot of benefits you're going to get from a cold shower after about that amount of time um Hector Hector uh ra has asked um should we do the breath work before or after the cold plunge actually neither I would do the breath work in the cold plunge so one of my so I do the four breaths I get into the the cold plunge your actual breath work routine do that right when you wake up I do it within 30 minutes of waking every morning but to be hyper specific about the breath work technique that I use in the plunge is it's called box breathing and everybody has a method that they like you know best um if you're like hypervigilant and a perfectionist like my wife she gets stressed out doing box breathing because it's a 4C inhale 4 second hold 4 second exhale and a 4 second hold and she gets stressed out that she's not getting exactly 4 seconds so if you're one of those people um just

50: 00 so if you're one of those people um just focus like Ryan said on a on an inhale and having your exhale be twice as long going out so breathe out through a straw that way you're not striving for perfection in box breathing um for those of you that are not hyper perfectionists box breathing is a great technique it actually was perfected um by the US Special Forces as a way to reduce brain catac colomines which is a fancy way of saying to reduce the fight or flight response and to lower the adrenaline response in our body so right before a combat Mission or um a very intensive engagement they will do box breathing which is 4 second inhale 4 second hold 4 second exhale 4 second hold 4 second

51: 00 hold 4 second inhale and you just keep tracing that box right for for those of you that don't want to trace that box in your mind four seconds 4 seconds and four seconds to um the technique that Brian said or Ryan said and just focus on making your exhale twice as long as your inhale I find that really focusing on your breathing allows you to tune out all of the rest of your environment you're going to see me do that today when we get in the cold plunge um and I've got the plunge out on my balcony right now I've got a bunch of ice stacked up out there we we've dumped some in and made it really cold and as soon as I get in there I'm going to focus on my breathing and I'm either going to take a a big inhale breath and breathe out for twice as long through an imaginary straw or I'll do the Box breathing technique I find that both of those work really well what do you think Ryan

52: 00 did I mute did you mute yourself I think I got muted um I think yes I would say for breath like while you're in just keep it simple don't overthink it just you know your mind's gonna want it it's gonna tell you get out it's gonna happen out get out it's gonna happen I'm telling everyone uh you know know going to let you in it's what's what's going to happen and it's going to you know focus in on that breath I would also say the distinction between showers and full body immersion it is a little different you are going to get that dopamine that Rush of energy on both of them that's going to happen um but it is a little different in how your body adapts where the the shower actually I I think it's a little even more challenging um because you're getting this contrast where it's only a part of your body that's getting that cold cold water hitting it where the rest of the body is kind of um not being

53: 00 body is kind of um not being hit with the cold water and you can't actually it's a little tougher to relax into it so just take a note for everyone that's doing the shower it is a little different experience than when your full body submerged in kind of down regulate yourself a shower is a it's it's a little more challenging to calm yourself in there so um just a distinction for everyone that's if you're doing the shower today compared to a um you know a pop-up Barrel or you filled a trough up or have a Plunge at your house they are subtly different experiences I love what Jenny says she says ladies it's great for your hair as well you will notice your hair is smooth and shiny amazing side benefit that's amazing you know it's so funny like usually when I'm trying to convince women to get in cold plunging it's it's like peripheral Vaso constriction they don't care cold shock protein they don't care um and uh um you know the your thermostat your your dopamine raised but then I go it's really good for fat loss they're like

54: 00 really good for fat loss they're like all right I'm in and that's usually the Catalyst to get them in so now now I I I've got another one um it's great for your hair I didn't know that Jenny that's awesome um so uh I really want to congratulate everybody that's doing this for the first time it's plunge time we're going to be doing um a three minute plunge today so I'm going to head outside um to my popup and my team is going to be switching cameras so give me about a minute to get back online I'm just going to transition from here um to the other camera that we have on the plunge guys it's time this is why you're here um so get you know get into your shower but by the way if you're if you are uh showering or cold punching your suit turn your camera off um I actually had that that happened before on a challenge people forget they have the camera on so um but if you're in board shorts or bikini then buy all means participate I want all of us to see it you can hold the camera up

55: 00 us to see it you can hold the camera up you can have your kids hold the camera up um or your husbands your wives so give me about one minute guys I'm going to transition to outside and then we're going to do this together three minute cold plunge here we go and Ryan I see he's set up too e for

56: 00 you're on camera I am oh that was bad all right we got sound yeah am I live we're live oh oh all right guys here we go this is the moment we all been waiting for just um for for

57: 00 we all been waiting for just um for for those of you that are uh joining us and don't have a pop-up plunge you're doing this in your bathtub or if you're doing it in your shower great these bags ice were about A180 so three of those bags ice is going to run you about six bucks another trick is to just um if that's not in your budget just take Tupperware fill it full of U water and freeze that Tupperware and just put the blocks of ice into your um into your bathtub so it doesn't have to be an expensive Endeavor oh boy that's nice and chilly we're going to make it a little little bit more exited um so I'm going to put a little bit more ice in here get it down just a little bit more now I can't see Ryan but I assume he's by his plunge as well I'm here all right

58: 00 now it's nice and Sh oh there's Ryan all right make it really nice and chilly Ryan's got his shirt off he's ready to go okay so here's what I'm gonna do guys I'm gonna do those four breaths remember um and on the fourth breath I'm going to inhale and I'm G to step into the plunge and exhale until I'm all the way down all right ready here we go go W we're in okay so now that I'm in let's just focus on our breath nice big breath in and exhale slowly nice breath

59: 00 nice breath in and exhale slowly what's that um so you can get the melan dive reflex by go by taking your blue light blocking glasses off and going underwater W activate that Mamon dive reflex wow I feel amazing so we're at can somebody give me a time on my team we're about 30 seconds okay we're at 45 seconds so guys stick with it if you make it to a minute you'll make it all the way to three minutes if you feel like you have to get out then go ahead and get out you've already made it 45 seconds you're creeping up on a minute so just focus on your

1: 00 breath deep inhale exhale through a straw nice deep inhale halfway straw you are halfway guys we're at a minute and a half another trick is you can leave your hands out I know a lot of people get really cold fingers and really cold toes um sometimes you can even order those booties um online that go over your ankles and your toes if you have a real problem with circulation um sometimes I leave my hands out sometimes I pull my hands in um but leaving your hands out also seems to help people especially firsttime cold plungers really seems to um it's funny I'm like

1: 01 really seems to um it's funny I'm like short of breath um it really helps uh cold plungers because um you know then your hands are not um aching gives you one less thing to worry about so so what's that yeah I mean look guys I'm I'm 6 foot three and I'm all the way down to my neck in this plunge I love this little thing I mean for 120 bucks with your discount you got a plunge and then um somewhere around here is the uh um are the the inlet valves that actually hook up to the chiller so at another Point down the road when you win the local Lottery you can actually buy the chiller and just hook it right up to the uh um plunge and you got yourself a plunge okay so then let's just go back to our breathing nice deep breath in and exhale through a straw nice deep breath in and exhale through a

1: 02 in and exhale through a straw and guess what we're there we made it three minutes guys you got to feel really good about yourself especially if you're a firsttimer you should be in a great mood right now you probably feel amazing like I do um so oh I got my punch towel right here you know what I'm gonna send out a couple of these too um if you a first timer um and you made it all three minutes I want you to text in all caps I made it with a big exclamation point and if you text I made it into the chat then the first 10 people I'm going to send you one of these plunge towels so that you can tell the world that you just did your first plge how you feeling guys text in the chat let me know know how you're feeling don't go over to your computer with wet Fingers um that was

1: 03 computer with wet Fingers um that was amazing everyone finishing up just things you can access this every day of your life for free do I feel like my voice has risen a little bit like I'm a little bit more excited that's how you feel getting out of the co punch how you doing Ryan I'm doing great and this is a good opportunity for everyone do some air squats maybe a couple push-ups if you got a little rebounder kind of get that blood flowing back through the body and this is a good time to kind of start to warm the body back up but uh enjoy enjoy this feeling and my my cha the secondary challenge I have for everyone over this next three days we go on this journey see how you feel see how your mood is check in with yourself at night be like hey how was my day today did I feel a little bit better was it and let's see where we're at after three days because that's the magic of this yeah we feel incredible now but the real goal is that we have incredible days and we feel great throughout the day so check in and we'll do the check-ins throughout the week but dude honored and

1: 04 throughout the week but dude honored and grateful to be plunging with everyone on this feet here Brian I I can't tell you how much I appreciate it brother I mean your plunge has changed my life it's changed the life of thousands and thousands of people you know I just I appreciate the you the entrepreneurialism you know starting from scratch um you know starting in your garage and building it into this beautiful company that you have that is really you know pay uh uh customer focus so I'm I'm I I couldn't be more proud to be affiliated with you guys and to be doing this challenge with you guys and I do recommend your plunge to everybody that I come across and now you've got a personal interaction with the founder the owner he's not being paid to be here guys he's here because he wants everybody to join it and if you notice we're not hard selling pole punches we just want you guys to know the benefits of cold water therapy so guys thank you so much for joining this challenge remember back again tomorrow so thank you so much for joining this challenge um for all my rule breas and VIPs we're

1: 05 um for all my rule breas and VIPs we're going to take a break until 11: 15 um I'm let you guys you know give you some time to change and dry off fuel up and then come back for the Q & A portion of the call I'm GNA extend the call till 12: 15 I always want to give my rule breakfast time to to ask questions guys if you're not a VIP Now's the Time to join my VIP group um you know jump in listen if you don't get more than $ 47 worth of benefit I will give you your money back I want to be as interactive and direct with you as possible and you know the the big benefits um are when we can interact personally and I can answer your questions but for the rest of you guys thank you so much for giving me your time today I hope that you got as much out of this as I did and I'll see the rest of you in 15 minutes in the rle breckfast VIP fun

↑