Rewind: Dr. Andy Galpin on Cold Plunges

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Welcome to the third rewind episode.
This in this string of fifty percent facts

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where we're looking back to some previous
episodes while I am away on vacation.

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This particular episode is from March of
twenty nineteen, so about four years ago.

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Ish um with doctor Andy Galpin talking
about uh. He was specifically talking

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about heat and cold shock proteins.
The the cold plunge has not gone away

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in the last four years, and
it's probably gotten more popular, probably gotten

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more popular, I jells Galpin,
Yeah, and so is Galpin. Yeah,

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you just had a big series on
the Huberman podcast. A friend of

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ours or in the industry for a
long time. I think we first probably

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cross paths with him because he dabbled
in the CrossFit space with some nutrition and

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helping those athletes, and then he
dabbled obviously he's just a high level coach

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and educator on all things fitness,
but worked with MMA fighters and people similar

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in our circles. And he's meathead
himself, so he you know, its

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very dedicated to the barbell in the
gym. So we kind of cross paths

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with him that direction. But I
don't think science has changed on this,

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So hopefully this is all still up
to accurate, and Andy still backs it

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up because he is a good scientist
and will maneuver his views as science unveils

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itself to us. Yeah, he's
not somebody who locks into a particular view

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and then expects that always to be
the case. He's actually a good scientist

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who knows that everything is based on
our current knowledge and not things we can't

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know or things that we can't be
sure of yet. Yeah, quick synopsis

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of this bitch I talk about all
the time, and people try to argue

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me because TikTok people are idiots.
But the cold plunge is something great for

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recoverability. But often when you're training
and something like a strength sport or any

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sport really is what we're looking for
his adaptability, and that may blunt some

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adaptations on hypertrophy and endurance, et
cetera, et cetera. So cold plunge

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and he chalks a little different.
But cold plunge in particular has many applications,

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but it's just majority of folks are
using it incorrectly. Yeah, there

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are people who are using it very
with a religious fervor that I don't understand,

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But that's true of almost every trend
in fitness is that somebody has adopted

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it, adopted it as a religion, and it's just a little like gate

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keepee elitists. It's kind of like
the grindset folks that just like kind of

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a tough guy deal or like an
elevated sense of self. I cold plunge,

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and therefore I am more spiritually whatever. I did see an influencer yesterday

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talking about how she uses cold plunge
to like make her nervous system more resilient,

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and I don't think that that's necessarily
what it does, and it's not

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really the it's not really why you're
doing it. I think the cold plunge

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when I read people do content on
it's very similar to CBD Circle, Like

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twenty fifteen, We're like, and
we had another great episode if you guys

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want to scroll back. I don't
think we're revamping this one with Eric Helms

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on how to spot a gimmick.
I feel like we should put that one

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out of every quarter. Yeah,
it's pretty good because it's just stands the

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test of time, where like when
one thing fixes thirty things, right,

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everyone's like cold plunge benefits or like
my mental health. Okay, I would

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never argue that, right because if
it makes you feel good, it makes

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you feel good whatever, then it's
like immunity. Then it's like CNS,

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resilience, endurance, recoverability from my
muscles. The toughness against the list goes

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on for like twenty things. You're
like, there's just no shot, like

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because then you're superman. So you
sit in ice and now you're for man.

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And some of the same people who
are are talking about coal plunge and

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they are talking about um hypothermic therapy
shit like that, are the same people

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who are telling you that you don't
want to ice your shoulder after your pitch

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or ice your you know whatever,
because they are Yeah, it's the same

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thing. Yeah, it's the same
thing. Like we are built on the

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prostaglandin as we create from from work, from injury, from all that stuff.

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That's how that's how our body recovers. The cold actually sort of inhibits

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recovery. Yeah, yeah, you
want that inflammatory process to take take reins.

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But again, there is some benefit
to it and it's just about when

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you apply it. And hopefully you
can learn a thing or two from doctor

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Andy Gapin. All right, um
Tuesday Friday is a topic thunder and then

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next week we're back. We're back
with a fresh episode. As far as

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everything, I mean, as long
as everything goes well and as long as

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I get back from like Europe and
stuff. So all right, we'll talk

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to you next time. Turn a
bunch of podcasts, A bunch of Crown

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Royal the other day. Oh yeah, way better than I remember, maybe

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just because I've been drinking jamison or
something. It's not like a drink all

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the time, but like if we
go out every other weekend, you know,

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it'd be like a jack and coke
or something and then had a shot

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a Crown on the fuck. I
didn't think I knew the differences, But

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when I took that crown, I
was like, no, that's pretty good.

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I haven't had Crown. I haven't
had a whole lot of Crown,

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period, But that the Lexus lounge
at the arena, Yeah it's decorated with

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Crown. Yeah. They do pretty
good marketing, but they're they're like a

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higher end, right, They're kind
of like the patrone. Like I know,

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patrons known as like a good tequila, but not if you're a tequila

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guy. It's not the best,
not the best, right, but crowns

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like that, like if you're not
a if you're not a whiskey guy,

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it's a safe, decent, decent
option if you're not a whiskey guy,

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and they do some flavors and stuff
like yeah, if you're into that kind

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of thing, and that makes it
easier for you to get you know.

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I mean, this could be on
the podcast I Guess Who was a fuck?

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But I took my first shot.
It sounds crazy and it don't judge

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my parents, you fucking dickheads out
there. My grandpa, I guess,

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was known for Crown royal, like
I guess he maybe you drink it a

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lot, but I don't know my
family. It's hard because my dad never

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drank really. I had wine with
them like twice maybe um. And my

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mom never really drink. I think
she had some beers here and there,

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but not like when I was a
kid. I think when they just became

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parents, like they're kind of an
old school thought and they're like, all

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right, we're not gonna curse anymore
and we're not gonna do these things,

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which probably didn't end up great.
Something fucked up. But so my dad

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never really drank, none of my
aunts really drink, but a lot of

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their kids drank. They're all in
you know, the Midwest. I think

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it's just a thing, right,
you just drink a bunch of Budweiser all

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day every day. But my grandpa's
funeral, I think I was maybe ten

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or twelve, and everyone's just fucking
slamming Crown Royal everywhere, and so they

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gave me like one or two shots, fucking twelve year old, and I

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just remember like, oh my god, like you're drinking poison. That's when

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it actually tastes like poison, you
know, it does. Its tastes like

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that when you're a kid. You
don't have the taste buds for it.

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My um my wife's family did the
same thing when her grandfather died, and

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it but it was wild turkey,
which really is like poison. Yeah,

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it's like yeah, it's like uh
kerosene or something. Yeah, it's like

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really bad. Uh yeah, for
sure, Yeah it happens. I don't

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know. But having crowned the other
day, I was like, man,

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that's really ain't bad. And the
other thing, uh it keep talking.

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We talked about taste buds all the
time because we had my mom on here

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for olive oil. Guys check that
episode in different things. And I don't

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know if it's genetics or who has
good taste buds or not, but I

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think I had um okay taste buds
considering my mom does it for a profession.

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But the older I get, like, the more I think I love

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shit Like I like coffee, and
I've drank a lot of coffee since I

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was probably twenty two or so.
I started drinking a lot of coffee almost

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every day. But lately I've had
coffee like, fuck, this is good.

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Like I always liked it. I
always in like, all right,

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this pretty good. But same with
like beers. I feel like, you

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know, you drink some bud light
in college, you're playing beer pong and

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you're like, yeah, all right, it doesn't taste great, but I'm

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you know, I'm getting buzzed.
And then you started like all right,

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I'll have one ipa a week and
like, all right, this pretty good.

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And then you start to have like
some good beers, you know,

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and you're just like, fuck,
this tastes good. Yeah, yeah,

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for sure, smell this. We're
getting back into Kerosten. What is this?

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All right? We got Glenn more
More nGy yeah, getting MARENGUEI yeah,

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there we go. Highland single malt
Scotch whiskey, the original perfected by

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the sixteen men of teen who were
they ten years old. Yeah, I

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could give you a glass few to
sidy you want. Why is it so

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light? Is that the thing?
It doesn't smell bad? Yeah, this

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is my point exactly. It's all
and it will be good if you taste

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it. I got a glass if
you want it. I mean, I'll

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try it. I don't know about
a whole glass that we're doing a drunk

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podcast. What are we talking about
that we're talking about like infrared saunas and

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ship We need to talk about whiskies. That smells pretty good. I didn't

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think it would. I'm not a
big hard alcohol guy. I'm not that

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big of a drinker. Again because
my family really never really drank grown up.

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And then you know, I just
hear horror stories of cousins, friends

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or family friends being an alcoholic.
So i'd get a little I'm not scared

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of it, but just I just
just a little bit. I definitely have

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an addictive personality, you know,
and so like I always am watchful with

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what I do, you know,
Like I got pretty addicted to lifting weights.

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I watched my line of taking performance
ancy drugs or competing or dieting to

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you know, I always watched my
line. I'm as as addictive as I

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am to things. I'm also just
as um self aware, which has led

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me to knocket into drugs or other
things. But I don't drink a lot

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of hard alcohol'll drink a beer.
I'll drink a wine. If I'm trying

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to like drink and chill, maybe
a gene tonic or some bullshit. But

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this does smell like sweet. Yeah, and it kind of is, you'll

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hopefully. My guy Ryan, my
boy Ryan, he's a little bit younger

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than twenty six, twenty seven,
but he's insanely into whiskey. I went

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to his apartment in UH in San
Diego, and he has like an entire

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wall of like the most expensive whiskeys
you've ever seen. Like he collects somebody

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drinks something. He knows the name. He probably knows this, Like he's

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he's just a big nerd. Oh. Yeah, I mean it's good and

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he's not gonna check your face off. Yeah, that's the issue of sweetness.

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It's yeah, I mean it's still
alcohol, but still alcohol. Like

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if you never had whiskey and you
had that, dude probably be like,

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I don't know, but if you've
had like, like I said, like

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a little bit of jamison or jack, which I don't mind. I like

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a little Jack and coke here in
there, but like you have that and

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you're like, oh fuck, I
think jack is a great mixer. Yeah,

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I think. I think it's a
rough go. Yeah, what do

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you do? Yeah? What do
people do? Just throw this thing on

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ice and sip away. I like
this glass too. Uh yeah you can,

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you can't. If you like ice, you can, or you can

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you know, a little splash of
water yeah, sometimes water deal, yeah,

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or just just just still water.
Even alluring complexity. I want to

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be a marketing guy for one of
these things. They fucking crush me too,

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and the flavor changes a little bit
while um little air. Yeah,

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a single malt whiskey of exquisite finesse
and alluring complexity. If anyone in the

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world ever explained me that way my
personality, Oh my god, what I

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feel good about myself? Me too? Goddamn alluring complexity me too, um,

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which I haven't eaten today too.
I'm about to be hammered drunk for

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this. For this podcast, we
poured just a just a tiny bit.

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But I walked into the grocery store
in my neighborhood the other day. It

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was a Sunday Sunday, and they
were doing tequila tasting and they're like basically

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handing me a shot. When I
watched, it was kind of like,

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all right, okay, I'm going
I'm off to it. I was going

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to a you know, forty three
year old man's laser tech birthday party.

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So yeah, tequila sounds perfect.
Tequila, yes, just actually, can

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I get that to go? Yeah. My mom's not huge into drinking,

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like I said, but she's,
like we had her on the podcast,

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really big into alive oil and all
these things, and she's now just dove

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in because she trained your Palette a
little bit obviously for a specific thing,

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but she's dove into like chocolate tasting, coffee tasting. I think she might

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have done tequila or whiskey, even
though I don't think she really likes either

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of those. But like it's kind
of like you find it. It's kind

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of like powerlifting, like all right, like I squad a five hundred,

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Like let me go to flip this
tire. Now like I built some strength,

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Like, let's go fucking right,
So I think testing kind of kind

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of. I think she's like,
all right, I got this palette,

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I can find some flavors. Let's
go see what these other experts are doing

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with this other cool shit. Right, Yeah, I'm gonna try a clean

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and jerk out of nowhere or something. No. I can totally understand that

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um completely off of this topic.
But it did something that happened. And

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now that we're we're both in the
same jim, but not all at the

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same time. Again. I was
in twenty four probably two weeks ago with

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Chris and we're walking through the cardio
area and I look over and there was

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a guy on the stepper and I
could have sworn to God that he was

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eating a sandwich. I've I've seen
some weird shit in in there. Yeah,

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including the annoying thing of people taking
the elevator. Yeah. Yeah,

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is so me and gym work out
at a commercial gym that's dead middle of

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Sacramento and all those Sacramento and the
scheme of things is pretty small. We're

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looking this up. The other day, it was what's la four million people

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or the Bay Area I think it's
for three million something like that. Sacramento

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is like five hundred thousand, and
that's with our suburbs. But we are

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the capital of California, and so
we do have a decent downtown. Now

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it's growing a lot. A bunch
of new projects are popping up, lift

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and right, hotels, they just
announced the soccer stadium got the green light.

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They just announced a whole new area. And we lived at a gym

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that's literally what three blocks from the
capital, and so people are they fly

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in and out all the time for
capital work. Obviously half a block from

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the arena. Yeah, right next
to right next to the King's Arena,

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and so there's stuff going on everywhere. So you get a real mix of

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characters in there. Yeah, um, from probably some senator I've never heard

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of, politician, lawyer guy to
you know, maybe a half homeless guy.

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You know, like there's stuff.
Yeah, absolutely, I think that

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that's a strategy for homeless people,
is that you pay for a gym membership,

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see you guys in place to take
a showering from teeth and all this

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stuff. And you will occasionally see
people like I don't understand the brushing of

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the teeth in the gym. I
don't get it. I don't understand shaving

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things in the gym, in the
list shower almost person I don't understand that,

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but I see it all the time, even the shower, Like I

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do understand the shower, but it's
just not for me. Like I guess

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if I'm commuting an hour and I've
never had to do that right Like,

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but I'm always the guy that sometimes
I shower before workout. I like to

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shower. It's just a routine I
built in from life, a shower right

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before an event. So I showered
right before a basketball game. Although it

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seems counterintuitive, it just wakes me
up. Showered right before this podcast,

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shower right before I stream, right
before a YouTube video or whatever, just

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wakes me up. And but then
after the gym, I'm just driving home.

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I understand if you have to go
to work out the work like,

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I get that thing, but I
don't want that. I want to feel

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comfortable. I don't want to have
to worry about focuses on my feet.

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I don't have to worry about you
know, the shower curtain. I don't.

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I don't know. It just all
feel it's kind of grind me to

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me, Jim shower seems sketch Jim. Um. So that's what that's what

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my story is leading into this next
topic. We're talking about infrared saunas.

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Yeah, I think saunas in general, and then maybe ice baths. We're

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gonna talk to Andy Galloping about all
these things. He's kind of studied them

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in some of their benefits. But
my first experiences were at a commercial gym.

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But gimming, I feel like in
two thousand, you know, nineteen

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ninety nine to two thousand and five
was a lot less common. There's less

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just people into fitness. And then
two the gyms I went to were commercial

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in a way, but they were
local commercial. There's only like six of

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them, um, and so me
and my friends or we go to my

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friends like club he was part of, like a tennis club, um,

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which sounds like super fancy for those
that've never been one. But there's tons

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of different styles of them, you
know, Like it's not like fancy golf

249
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club. Like it's still maybe a
couple of hundred bucks a month, but

250
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it's not insane, so it's nice, but it's not next level, and

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we're just like work out or play
basketball and then we thought like a steam

252
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room or sauna. It was cool, you know, like he just hop

253
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in there, you sweat a little
bit, it feels kind of nice on

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your skin. You get to relax
and you just kind of nick around a

255
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talk. Um. But yeah,
this Downtown one I've won. I've been

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I've been having an urge for a
sauna one because I've seen some of the

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information coming out on it too,
because I do find it very relaxing and

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I think it feels good to sweat
mentally, I feel good. But I

259
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have nowhere to go because they're just
so grimy, and I don't not only

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like the actual grimy, because who
knows who's been there in the wood and

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the moisture. It just feels a
little weird with strangers and then two um

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leaving, you know, you're leaving
all the dripping with like I need one

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at home. Uh. And I
know there's some pop up ones and yeah

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that nature yeah, but I don't
know until they sponsor this podcast, I'm

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not getting one. I think the
Durettes have one at home, yeah,

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um yeah no. And and for
me, I think that like early on

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those dry sun it's just like,
well, like how long can you stand

268
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it? Yeah, yeah, yeah, and it turns into a little bit

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of a guilt game. But now
we've got people who were taking ice baths

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in their converted chest freezer, or
they're going to these cryos centers that cryos

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popped up. That's another question.
I guess we could ask and grab because

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everything I've read on cryo is pretty
false. Yeah, I from my personal

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perspective, you several years ago,
probably six seven years ago, I was

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having a tendon problem in the back
of my knee and I was willing to

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do anything to try to solve it, and I ultimately got PRP which helped.

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Yeah, but I bought a group
on package from one of those cryo

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places and basically, instead of doing
a full body thing, I said,

278
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you know, like, how many
times could I come back for this spot

279
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on the back of my calf?
It was really cold and it would it

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would feel better for an hour or
so afterwards, But it wasn't. It

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wasn't sustainable at all. Yeah.
And I think a lot of Andy's talk

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and what we'll probably dig into this
podcast is just like general health recovery things

283
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of that nature within for RED,
but like it's a whole other conversation.

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We're gonna have another guest on soon
that might have some topics on this,

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because I know for a long time
there was like pop doctors and hospitals and

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whatever would kind of have one path, and then like chiropractors, acupuncturists,

287
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pts would have another path, but
just hot and cold therapy in general for

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more like a dedicated location like you're
talking about for injury long term short term

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how to kind of treat those things
too might be a topic we dive into.

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And the first time that I heard
Andy, I guess when he was

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on Rogan was maybe the first time
I really heard him. We were talking

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about, you know, heat shock
and cold shot proteins and that's kind of

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the real questions, like is that
something we should be concerned about and what

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do they mean? And we should
be should we be stimulating them? And

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then I saw just the other day
them talking about that if you have a

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routine around heat or cold or contrast
showers or whatever, so that you're doing

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it all the time, maybe your
body stops, yeah, producing these adaptations,

298
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Yeah, because it adapts too soon. And I think too. On

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top of that, what's the actual
not what the benefit is, but what

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percenta is actually gonna help us,
right, because we could talk to somebody

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who loves fucking creatine and they're gonna
tell us all these benefits to creatine.

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But at the end of the day, like depending on how you adapt in

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some genetics, like it's given you
a point five percent boost in your best

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cresh, like it's really not doing
that much over time, And so is

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this something that it's fun and it's
exciting to find new information on things that

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00:19:26.720 --> 00:19:33.279
might help that show a real positive
result in anything, because there are so

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many BS products and BS supplements and
BS routines and all the you know,

308
00:19:37.279 --> 00:19:41.119
tummy tucks and diets, and there's
so much bullshit out there. So when

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science can prove and our experts really
believe in some kind of modality, it

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00:19:48.319 --> 00:19:52.359
is insanely exciting. But at the
end of the day, if you can't

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you know, have a balanced diet, if you're not going to the gym

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consistently five times a week, if
you're not consistently getting your sleep in,

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00:19:57.920 --> 00:20:00.720
if you can't put this whisk down, if you have all these other issues,

314
00:20:02.400 --> 00:20:04.920
do you really have to worry about
this cold tub and infrared and and

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00:20:06.359 --> 00:20:07.759
people always say, we're like,
oh, well, maybe our best athletes.

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Our best athletes have the same issue
we do. Michael George Will supposedly

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00:20:11.720 --> 00:20:15.799
a freaking alcoholic. How many people
in the NBA do you think actually get

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00:20:15.799 --> 00:20:18.720
the sleep they need, in the
nutrition they need. I don't think they

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00:20:18.759 --> 00:20:22.400
do. So should they, even
Dwayne Wade and Lebron James be worrying about

320
00:20:22.400 --> 00:20:27.400
this tub or or should we worry
about these other things first? Because you

321
00:20:27.440 --> 00:20:32.759
can't really put a percentage on the
benefit of good nutrition in sleep because it's

322
00:20:32.759 --> 00:20:36.960
everything. And so I love that
that Andy and these guys are excited,

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00:20:37.000 --> 00:20:38.960
but I'm really interested in, Yeah, what kind of the shock you know,

324
00:20:40.759 --> 00:20:44.519
heat protein may be involved, what
it may actually do because I've also

325
00:20:44.599 --> 00:20:49.079
heard this talking about we had another
muscle fiber episode talking about growing new muscle

326
00:20:49.079 --> 00:20:56.279
fibers or converting I believe actually muscle
one and two, Yeah, with PDS

327
00:20:56.720 --> 00:21:00.119
is possible, and some of these
therapies might do. But what percent is

328
00:21:00.119 --> 00:21:03.319
it actually going to help me?
Because we have so many other issues to

329
00:21:03.319 --> 00:21:08.200
cover? Yeah, exactly, and
it and is it a psychological thing?

330
00:21:08.400 --> 00:21:17.160
Right as part of a larger plan? Do people need ritual sure around it?

331
00:21:17.200 --> 00:21:19.319
To help them reinforce their good habits, which which is great. Right.

332
00:21:19.160 --> 00:21:22.640
If I go to the gym,
I do my sam I'm MMA fighter,

333
00:21:22.640 --> 00:21:25.799
I do all my grappling, then
I go do some cardio. I

334
00:21:25.839 --> 00:21:27.599
come back, I do some striking, and then I do some lifting weights

335
00:21:27.599 --> 00:21:30.720
and then I'm hopping in a sauna
and I feel relaxed, and I know

336
00:21:30.839 --> 00:21:33.240
my day's over and it's time for
me to go to bed afterwards. Hey,

337
00:21:33.240 --> 00:21:36.599
power to you, Right, everyone
needs a routine like that. My

338
00:21:36.720 --> 00:21:41.640
routine right now is you know,
similar wake Up Jim Cardio Emails podcast.

339
00:21:41.680 --> 00:21:44.440
If we have it work, if
I have it stream for six hours,

340
00:21:44.480 --> 00:21:45.799
and then I got to get my
one episode of Netflix in and when I

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00:21:45.839 --> 00:21:48.079
know what I turn I know when
I turn on Netflix, like all right,

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00:21:48.079 --> 00:21:52.039
it's almost bedtime, and then my
routine's ready, and then I could

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00:21:52.079 --> 00:21:53.480
fall asleep. If I didn't have
that, I couldn't fall asleep, and

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00:21:53.480 --> 00:21:56.880
if I didn't get my sleep,
I'm fucked up. I'm sure we could

345
00:21:56.960 --> 00:22:00.240
run some kind of study that shows
Netflix helps my recover. Why, because

346
00:22:00.240 --> 00:22:03.519
it's built into that routine, right, So I want to know, Um,

347
00:22:03.559 --> 00:22:07.200
what what what? Yeah? What
what? What? Scientifically percentage is

348
00:22:07.519 --> 00:22:11.440
this needed? And then who should
maybe even pay attention to this? What?

349
00:22:11.440 --> 00:22:18.200
What what small percent or large percent
of common athletes should be paying attention

350
00:22:18.200 --> 00:22:19.319
to something like this. That's a
good question, all right, I think

351
00:22:19.319 --> 00:22:27.920
we're going to jump in with doctor. I know you like to sit in

352
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um in extremely cold water sometimes,
and I know you like heat sometimes.

353
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And you were the first person I
ever heard use the expression or the terms

354
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heat shock proteins and cold shock proteins. What what are those? And does

355
00:22:42.599 --> 00:22:49.720
your body stop reacting if things like
ice bath or dry sun or whatever become

356
00:22:49.759 --> 00:22:55.160
part of your routine. That's really
good. Heats and cold chocks rotes.

357
00:22:55.279 --> 00:23:00.599
That's actually funny mention that I am
eight to twelve inches right now away from

358
00:23:00.599 --> 00:23:03.720
my high spot. Yeah, just
happy to be standing here when you ask

359
00:23:03.759 --> 00:23:10.480
that question. So it's very interesting. But those two cameras are it was

360
00:23:10.519 --> 00:23:11.880
I know it was you, and
I said earlier, taught to you guys.

361
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Now. The proteins are one of
the few in molecular biology that are

362
00:23:21.119 --> 00:23:25.759
named after Poe was The naming actually
makes sense to the function. So it

363
00:23:25.880 --> 00:23:29.720
is a heat shock protein. This
is a protein that responds to ready for

364
00:23:29.759 --> 00:23:34.079
it ready for it. He fuck, let me go back to school,

365
00:23:36.240 --> 00:23:41.079
damn. And cold is no different. So if you shock or stimulates the

366
00:23:41.079 --> 00:23:47.000
body with these temperature vertivations, these
proteins become activated. After that, they

367
00:23:47.039 --> 00:23:53.839
have a whole host of downstream responses
and activities. And this is actually goes

368
00:23:53.880 --> 00:23:59.920
back to our conversation regarding that I've
been fasting, where we talked about it

369
00:24:00.000 --> 00:24:06.039
popage a bit and the fact that
it doesn't molecules, proteins, gene cells,

370
00:24:06.240 --> 00:24:10.279
they don't have a single function,
and so people like to bastardize them

371
00:24:10.279 --> 00:24:15.079
by saying things like O, M
tour causes muscle growth, or testosterone causes

372
00:24:15.160 --> 00:24:19.440
muscle growth. No, one of
the things testosterone does. It's caused muscle

373
00:24:19.480 --> 00:24:23.920
growth. It also does a thousand
other things, heat, choking, cold

374
00:24:23.960 --> 00:24:29.759
chock proteins are the same way.
And so you could say, okay,

375
00:24:29.839 --> 00:24:33.839
turned on my HT chock protein and
that is associated with an increasing pestopagin.

376
00:24:34.000 --> 00:24:37.599
Well, sure, but it's also
associated as a whole host of other things

377
00:24:37.599 --> 00:24:41.319
just a couple of steps away from
M tour. For example, M tour

378
00:24:41.440 --> 00:24:45.519
is one of the signaling proteins that
causes muscle growth. A couple of steps

379
00:24:45.519 --> 00:24:49.720
away from that it actually blocks muscle
growth, and so the same exact thing

380
00:24:51.000 --> 00:24:53.839
is both increasing mgcusing imits. It
just turns out that in that case the

381
00:24:55.000 --> 00:25:00.759
net is almost always muscle growth.
Well, cold hitt check proteins are a

382
00:25:00.839 --> 00:25:07.000
similar thing. We are far more
ahead and our understanding of things like mTOR

383
00:25:07.160 --> 00:25:10.839
and most of the growth that we
are things like patchock broting school chock protein.

384
00:25:11.480 --> 00:25:15.960
The vast majority of research is still
in animals, rasp earings or cell

385
00:25:15.000 --> 00:25:18.960
culture. We have some good evidence
in humans, but we don't understand those

386
00:25:19.000 --> 00:25:26.240
things for the level we do things
like multiple growth inst So there's still a

387
00:25:26.240 --> 00:25:30.559
good information in there, but that's
along with addanding. Does your body's reaction

388
00:25:30.680 --> 00:25:36.400
change if that becomes a regular thing? Did you stop provoking the reaction?

389
00:25:36.799 --> 00:25:40.920
So I actually forgot to say this, And we're also talking about interming fasting,

390
00:25:41.559 --> 00:25:45.240
but this is I am in disagreement
with many of my contemporaries, friends,

391
00:25:45.319 --> 00:25:51.200
colleagues, and business partners on this
topic. So internet and fasting may

392
00:25:51.279 --> 00:25:56.559
kick off cematology or some other things. I'll say increases the fat book,

393
00:25:56.640 --> 00:26:02.680
but this is simply mostly due to
either is an overall calory restriction. So

394
00:26:02.759 --> 00:26:07.480
the amount of autophagy or antiimploamatory processes
to something like am in fasting. We

395
00:26:07.599 --> 00:26:11.119
don't yet know if that is because
of innament and fasting or is simply because

396
00:26:11.160 --> 00:26:17.279
you reduce calories. We know the
vast majority of benefit from intimat fasting is

397
00:26:17.400 --> 00:26:22.119
explained almost fully by fast all and
so if you're able to put someone to

398
00:26:22.200 --> 00:26:26.559
an intervention who loses twenty pounds of
fat, that is going to be so

399
00:26:26.640 --> 00:26:30.240
much more important for anti employamatory autoplogy
cancer prevention than the amad fasting one.

400
00:26:30.279 --> 00:26:34.799
So I'm not saying there's nothing at
all special vitament fasting. There may very

401
00:26:34.839 --> 00:26:41.240
well be. It could be,
but it's the uniqueness of intimat fasting.

402
00:26:41.279 --> 00:26:45.279
It's probably pales in comparison to the
overall effect of coloric restriction or the overall

403
00:26:45.279 --> 00:26:51.839
effect of reduction of body effect.
Well, the same thing applies to the

404
00:26:52.160 --> 00:26:56.640
thermal treatment. So if you are
consistently getting extremely hot and extremely cold,

405
00:26:57.599 --> 00:27:02.240
you're no longer going to activate these
shock proteins the same extent that you did.

406
00:27:02.559 --> 00:27:06.680
If you look at all the literature
on these crminal stresses, a huge

407
00:27:06.799 --> 00:27:10.519
percentage of them that are inhuman,
which is also a small percentage of the

408
00:27:10.559 --> 00:27:15.279
overall literature. The huge percentage of
those are very very short durations, typically

409
00:27:15.359 --> 00:27:19.680
two weeks or and they typically do
interventions like okay, you spent a total

410
00:27:19.759 --> 00:27:25.960
of two hours a day in the
ice for thirteen days or something extreme like

411
00:27:26.079 --> 00:27:27.759
that. We're like, okay,
I get it to show mechanism, to

412
00:27:27.799 --> 00:27:32.599
show concept here, but this is
not how people use them. And what

413
00:27:32.720 --> 00:27:34.880
happened after a couple of months when
you got used to it, well,

414
00:27:36.480 --> 00:27:38.039
it's no longer. It's a bit
of a shock. Now I have had

415
00:27:38.079 --> 00:27:41.240
this nice bath in the back of
my house for a couple of years.

416
00:27:41.279 --> 00:27:44.559
Now I can still tell you and
critically, every time I get in that

417
00:27:44.640 --> 00:27:48.519
twenty age of the water, it's
still fucking cold. Ella said, like,

418
00:27:48.559 --> 00:27:49.799
oh feels like a long bath.
That shit is cold as hell.

419
00:27:52.039 --> 00:27:56.000
But yes, of course it will
be deminished. So I do not think

420
00:27:57.240 --> 00:28:00.480
we should be in most situations I
spapping every day. You don't. I

421
00:28:00.519 --> 00:28:06.880
don't think we need to heat every
day. I'm also not as nearly as

422
00:28:06.960 --> 00:28:11.559
big as pauna the sauna as other
people are, especially for my fighters.

423
00:28:12.200 --> 00:28:15.480
If I don't know if you guys
have ever done jiu jitsu, but if

424
00:28:15.480 --> 00:28:17.519
you put a gee on and do
an hour a half of jiu jitsu,

425
00:28:18.319 --> 00:28:22.519
it's easy. They'll lose five seven
pounds of water easy. I don't think

426
00:28:22.599 --> 00:28:25.960
there's anything magical to the sauna.
I think the magic comes in being hot

427
00:28:26.039 --> 00:28:29.960
for a long time and sweating a
lot. I think there are some unique

428
00:28:29.960 --> 00:28:33.960
physiological benefits who simply sweating a lot, And so for those individuals, I'm

429
00:28:34.000 --> 00:28:38.079
like, no, we don't need
to sauna. Most of the time.

430
00:28:38.519 --> 00:28:41.880
You sauna three times a day basically, now you can just move around.

431
00:28:41.880 --> 00:28:47.200
However, yeah, I have worked
with many peoples, business executives and things

432
00:28:47.240 --> 00:28:48.799
like that where I'm like, hey, you know what, I know you

433
00:28:48.920 --> 00:28:52.720
only exercise once a week. If
we do pop in a sauna a couple

434
00:28:52.720 --> 00:28:53.599
of the times a week, that
might be really, really really good for

435
00:28:53.680 --> 00:28:56.759
you because I know you aren't doing
anything else. Or hey, you can

436
00:28:56.799 --> 00:29:00.440
get in, then let's do one
of your meetings in the sauna. I'll

437
00:29:00.480 --> 00:29:03.000
take great, I'll do that.
Well, that that's a win, So

438
00:29:03.079 --> 00:29:04.319
I think it's a good. My
grandpa, you said, my grandpa,

439
00:29:04.359 --> 00:29:07.119
get a sign. I know he's
not going to exercise. He's never ever

440
00:29:07.200 --> 00:29:08.839
exercise. I don't know what to
do. It would be so hard to

441
00:29:08.880 --> 00:29:11.720
get a start. He doesn't live
in the same state as me. I

442
00:29:11.759 --> 00:29:12.880
can't be there to help him.
So I'm like, hey, it's gonna

443
00:29:12.880 --> 00:29:15.200
sign. I get him, know, three or four times a week,

444
00:29:15.200 --> 00:29:18.279
and he gloves so to me,
I think that will actually have huge impact

445
00:29:18.319 --> 00:29:22.039
from itself. But there's there's something
that's very, very different in giving something

446
00:29:22.079 --> 00:29:26.000
to an eighty five year old who
does an exercise and thinking that's going to

447
00:29:26.039 --> 00:29:30.880
carry over to a twenty seven year
old powerlifter man. Oh, come on,

448
00:29:30.960 --> 00:29:33.759
we gotta we gotta express a little
bit of critical thinking skills. What

449
00:29:34.240 --> 00:29:38.880
I know you said, there's probably
not a lot of research or pure definition

450
00:29:38.960 --> 00:29:44.079
on the human for the hot and
cold protein shock proteins. But if you

451
00:29:44.160 --> 00:29:47.359
were to do an extreme amount within
one or two weeks, perhaps for extra

452
00:29:47.400 --> 00:29:51.319
recovery or whatever. Oh yeah,
what what I mean? There's probably not

453
00:29:51.400 --> 00:29:53.440
a percentage involved. But is it
something more like supplements like all right,

454
00:29:53.519 --> 00:29:56.359
this I might feel like the smallest
boost ever like creatine, Or is this

455
00:29:56.480 --> 00:30:00.119
going to feel and make a real
difference in my forms of recovery? It

456
00:30:00.240 --> 00:30:07.039
could dovolve I will using for sure
a lot I got you know, three

457
00:30:07.319 --> 00:30:10.440
fighters competing the next handfle of weeks, and I'm trying to get them all

458
00:30:10.480 --> 00:30:12.920
in the icepast three times a week, I would say, six days a

459
00:30:12.960 --> 00:30:17.400
week, but they won't do it, so from fighting for two or three.

460
00:30:17.559 --> 00:30:19.039
So no, I think it's just
like I can't even fast. I'm

461
00:30:19.039 --> 00:30:23.160
not against it at all. I'm
for proper use very close to competition.

462
00:30:23.200 --> 00:30:26.319
I think it's a very very good
time to go ice fast every day.

463
00:30:26.680 --> 00:30:30.519
If you can't, it didn't sucker
all the time, right, It's only

464
00:30:30.559 --> 00:30:33.640
going to help. How much will
it help, Well, sort of depends

465
00:30:33.640 --> 00:30:37.319
on the person and support and stuff. But yeah, I think during those

466
00:30:37.440 --> 00:30:40.640
days of time, it's probably a
noticeable improvement. Yeah, but it probably

467
00:30:40.680 --> 00:30:42.839
won't hurt if you're applying it correctly
and kind of only doing it during the

468
00:30:42.880 --> 00:30:48.880
most intense part of training camp kind
of deal. Oh so that's where I

469
00:30:48.960 --> 00:30:55.559
disagree. So you think it will
hurt if you do it in training camp

470
00:30:55.599 --> 00:31:00.839
with you, well, now we'll
scape. So now you just maybe I

471
00:31:00.960 --> 00:31:07.720
misspoke, Maybe I misspoke. Go
ahead, because let's remember if we're blocking

472
00:31:07.920 --> 00:31:15.599
inflammation and are blocking stress, well, those are the signals that cause adaptation,

473
00:31:17.759 --> 00:31:22.480
and so I would not do things
like an ice spam. I would

474
00:31:22.559 --> 00:31:27.400
not take anti inflammatories or antioxidants or
extremely high anti accident how foods. You're

475
00:31:27.400 --> 00:31:33.599
fine, but supplementation during an intense
part of training camp because the point of

476
00:31:33.680 --> 00:31:40.160
intense training is to induce adaptation,
and if you then circumvent that recovery process,

477
00:31:40.440 --> 00:31:45.519
we block those signals to adapt.
Now, when you rephrase the question,

478
00:31:45.599 --> 00:31:48.519
you said at the end of training
camp, but then I agree with

479
00:31:48.640 --> 00:31:52.400
you. So if it's during your
accumulation phase or your adaptation phase, and

480
00:31:52.559 --> 00:31:56.880
I don't think you want to go
excessive recovery, I would say the same

481
00:31:56.960 --> 00:32:01.559
thing for Norma Tech, the same
thing for Mark pro or any of the

482
00:32:01.599 --> 00:32:06.000
immortalities. If you're trying if the
point of your training is to induce and

483
00:32:06.079 --> 00:32:12.799
accumulate stressors, then don't circle vent
that by cutting out the stress. But

484
00:32:12.960 --> 00:32:15.240
at the end of your training camp
and you're very close to competition and you're

485
00:32:15.279 --> 00:32:20.160
not now accumulating stress and now you're
trying to peak, this is when you

486
00:32:20.240 --> 00:32:23.160
want to roll out all these recovery
strategies. That makes sense. I've known

487
00:32:23.200 --> 00:32:30.200
more than one powerlifter, probably more
than dozens of powerlifters who relied very much

488
00:32:30.240 --> 00:32:34.000
on any inflammatories in the course of
a training cycle because they were just in

489
00:32:34.079 --> 00:32:40.720
pain. And I never really understood
that because they are not getting that adaptive

490
00:32:40.799 --> 00:32:45.000
response, right, I mean you're
blocking it. Well yeah, I mean,

491
00:32:45.079 --> 00:32:49.720
now keep in mind you always have
to take it in context. So

492
00:32:50.440 --> 00:32:52.319
if there's so much pain that you're
like, well, okay, if I

493
00:32:52.319 --> 00:32:54.920
don't take these, I can't train
today. Yeah, okay. Well,

494
00:32:55.440 --> 00:32:59.799
if you've blocked ten percent of the
adaptation by taking ad Bill, well,

495
00:33:00.599 --> 00:33:05.160
ninety percent still higher than zero percent
from not training, right, So it's

496
00:33:05.200 --> 00:33:07.920
it's there's always a pro given a
take here, right, So you can't

497
00:33:08.000 --> 00:33:12.039
take that and go too far with
it. So it's kind of a balance.

498
00:33:12.079 --> 00:33:14.480
It's like, we can I get
away with it today? Yeah?

499
00:33:14.480 --> 00:33:15.519
I think I can skype by Okay, go ahead, and now I can't.

500
00:33:15.559 --> 00:33:19.440
Okay, well, then go ahead
and slid it up. And can

501
00:33:19.519 --> 00:33:22.039
we use another trick? Can we
do something else? Can we extend our

502
00:33:22.119 --> 00:33:28.240
warm up? Can we do um
uh? Can we do a massage?

503
00:33:28.279 --> 00:33:32.599
Can we do a different exercise variation
that doesn't explain the place so bad?

504
00:33:34.519 --> 00:33:37.839
If those aren't an options, then
maybe you all that Bill and get going.

505
00:33:39.680 --> 00:33:44.240
Just just gears another thing that's come
up to us lately. We wouldn't

506
00:33:44.240 --> 00:33:49.279
pitch the idea of doing something on
hot yoga. Um, what about we're

507
00:33:49.400 --> 00:33:54.119
we've been talking about like sitting in
a sauna and uh, not exercising while

508
00:33:54.400 --> 00:34:00.200
just sitting. And I understand that
this is probably a case where context is

509
00:34:00.240 --> 00:34:06.759
important. If someone is um,
someone is actually active and then they're using

510
00:34:07.159 --> 00:34:10.960
you know, sitting in a dry
sauna and that's one strategy, or if

511
00:34:10.960 --> 00:34:15.119
they're using something like hot yoga,
I'm assuming those things are going to be

512
00:34:15.280 --> 00:34:22.519
different. Yes, it depends on
which marker you're talking about. So if

513
00:34:22.559 --> 00:34:25.559
you want to look at like heat
shock proteins, that's that's in the scriminal

514
00:34:25.599 --> 00:34:30.400
It doesn't matter it eat. Hot
proteins is something to be activated by temperature,

515
00:34:30.719 --> 00:34:36.679
so it'll get to that temperature however
you want. Won't mask other differences

516
00:34:36.719 --> 00:34:39.000
that would be something like well,
you know, actually it's better for the

517
00:34:39.119 --> 00:34:44.599
joints. Potentially you can also work
on a little bit shold disability versus just

518
00:34:44.679 --> 00:34:46.400
sitting there and not doing anything.
So it would be the other benefits that

519
00:34:47.840 --> 00:34:52.719
would be the difference. But yeah, the marker you're looking at, But

520
00:34:52.840 --> 00:34:57.400
for heat proteins, literally just temperature
doesn't It doesn't matter if it's dry,

521
00:34:57.519 --> 00:35:00.880
sauna, whatever, steam room like
you mentioned, maybe jiu jitsu, whatever

522
00:35:00.920 --> 00:35:05.639
it might be. It's just kind
of getting that temperature up and the internal

523
00:35:05.719 --> 00:35:10.079
temperature not there. Tempatrue's get hot, if you get super hot, don't

524
00:35:10.079 --> 00:35:14.880
matter loss hanging out in Sacramento and
one hundred and ten degree what the other

525
00:35:14.960 --> 00:35:20.960
summer? Yeah? Yeah, I
mean if you're down in Louisiana and it's

526
00:35:21.199 --> 00:35:25.400
September and you're wearing forty pounds of
football gears like you, don't think that's

527
00:35:25.440 --> 00:35:31.000
activating in tact fourteens come on now. So that's what matters. The internal

528
00:35:31.039 --> 00:35:35.320
temperature train hots your body getting that's
what kicks them on and cold. So

529
00:35:35.760 --> 00:35:37.599
let me ask you this question.
If you're sitting in an ice bath,

530
00:35:37.679 --> 00:35:42.320
how long do you have to be
there before it starts affecting your core temperature.

531
00:35:42.719 --> 00:35:45.800
There's several trials have been done on
this, and we have run some

532
00:35:45.320 --> 00:35:51.480
initial pilot experiments here with them.
It depends on the temperature of the ice

533
00:35:51.519 --> 00:35:55.199
bath. If you're sitting in a
fifty five fifty to fifty five degree bath

534
00:35:55.360 --> 00:36:00.400
like most athletic training facilities and places
like that, keep their spat. You

535
00:36:00.480 --> 00:36:06.559
don't have to be there quite some
time for before you'll notice measurable changes in

536
00:36:06.599 --> 00:36:13.119
the court temperature. Having said that, we've seen some pretty fast drops and

537
00:36:13.280 --> 00:36:17.119
body temperature in the sub thirty degree
water. It's not uncommon for us to

538
00:36:17.199 --> 00:36:23.679
see something like almost a degree per
minute. So you start spending five six

539
00:36:23.960 --> 00:36:28.280
degrees in there, it's not going
to keep going at that rate, but

540
00:36:29.559 --> 00:36:32.119
certainly a degree every couple of minutes
can happen. So you can get pretty

541
00:36:32.159 --> 00:36:36.800
damn cold internally, pretty damn fast
in sub thirty three water. It's it's

542
00:36:36.840 --> 00:36:40.079
different than fifty five. You can
be there for quite some time. What

543
00:36:40.199 --> 00:36:45.039
about these cryo chambers, Yeah,
so they're not going to do much for

544
00:36:45.119 --> 00:36:49.400
internal temperature, that's kind of thought. Yeah, so I'm not saying they're

545
00:36:49.440 --> 00:36:54.599
useless. They seem to be potentially
equally effective for reducing multiple sorenas, but

546
00:36:55.400 --> 00:37:02.320
the if the anti inflammatory aspect,
the other potential benefits probably cold check protein

547
00:37:02.480 --> 00:37:07.679
and certainly internal temperature. They don't
stack up at the cryos relative to cold

548
00:37:07.719 --> 00:37:12.679
water immersion, so I typically don't
recommend them unless it's a convenience issue or

549
00:37:12.760 --> 00:37:15.239
personal preference, or if you're there
for the sake of must of stones,

550
00:37:15.599 --> 00:37:21.039
anything, cold water, anything you
think we missed in terms of sawn on

551
00:37:21.119 --> 00:37:25.119
hot water or cold water. Best
loads man loads of it. But we

552
00:37:25.199 --> 00:37:29.679
can only take so many bites at
the apple at a time. At some

553
00:37:29.719 --> 00:37:31.840
point, I've got to get some
work done today. Absolutely, well,

554
00:37:31.880 --> 00:37:35.880
we definitely appreciate you being on man. How can people find you? Yeah?

555
00:37:35.960 --> 00:37:40.079
Sure, you can visit my social
media Twitter and Instagram at Grandy gallupin

556
00:37:40.199 --> 00:37:45.800
and you can check out my YouTube
channel and my website andygalpa dot com if

557
00:37:45.840 --> 00:37:50.599
you want to get your learn on
and see what's the kind of stuff I

558
00:37:50.639 --> 00:37:53.239
teach in my university classes about strength, conditioning, program design, nutrition,

559
00:37:53.280 --> 00:37:58.199
next days muscle physiology. I got
a whole bunch of free videos up on

560
00:37:58.440 --> 00:38:02.400
the website and Patreon and call o
the place so to search the Googles.

561
00:38:02.519 --> 00:38:06.559
I'm easy, here we go,
all right, thanks a lot, Eddie,

562
00:38:06.639 --> 00:38:08.280
Yeah, thanks for your time.
You got a guy. I am

563
00:38:08.480 --> 00:38:13.119
the Jim mcdeon all the social media's
Mike is silent Mike with two kage.

564
00:38:13.119 --> 00:38:16.719
You can find the show fifty percent
Facts on Instagram and Twitter. Percent is

565
00:38:16.760 --> 00:38:20.360
spelled out like a word. We'll
be back next week.