Dr. Susanna Søberg

Yes, definitely. I mean, especially if you exercise, you need even more protein. So I definitely think that's a good recommendation. And we cannot really get too much because it's like, and you can get your proteins from different things. It's not only from meat. There's also beans. I mean, there are so many places where you can also get that from a more plant-based diet if you prefer that.

Yes, definitely. I mean, especially if you exercise, you need even more protein. So I definitely think that's a good recommendation. And we cannot really get too much because it's like, and you can get your proteins from different things. It's not only from meat. There's also beans. I mean, there are so many places where you can also get that from a more plant-based diet if you prefer that.

But then you have to eat a lot of protein. proteins from your vegetables. It's definitely another place to go, I would say. So not that we have to go into that discussion because I think that people should do what they do. And it's definitely a thing, whether you want to be a vegetarian or you want to eat meat. It's a personal choice. It's a personal choice, I think.

But then you have to eat a lot of protein. proteins from your vegetables. It's definitely another place to go, I would say. So not that we have to go into that discussion because I think that people should do what they do. And it's definitely a thing, whether you want to be a vegetarian or you want to eat meat. It's a personal choice. It's a personal choice, I think.

But we need the proteins and I think we can go with that one gram. Yeah.

But we need the proteins and I think we can go with that one gram. Yeah.

I think that people can. I do sometimes. I wouldn't say that I'm very strict with it. So I do that sometimes. It's just a powder that you can just put in your drink and then drink that. But to be honest, it's about having a healthy diet. You can increase the collagen naturally. And that's easier, I would say, because it also helps on other things. But you can take a little supplement.

I think that people can. I do sometimes. I wouldn't say that I'm very strict with it. So I do that sometimes. It's just a powder that you can just put in your drink and then drink that. But to be honest, it's about having a healthy diet. You can increase the collagen naturally. And that's easier, I would say, because it also helps on other things. But you can take a little supplement.

I don't think that will harm anything. But taking it as a substitute. And I think that's where the misconception often comes in that people are like, oh, I can just take this and then I don't have to do all the other things. But it's a misconception because that's not going to help you. It's not going to help you enough, at least, I would say.

I don't think that will harm anything. But taking it as a substitute. And I think that's where the misconception often comes in that people are like, oh, I can just take this and then I don't have to do all the other things. But it's a misconception because that's not going to help you. It's not going to help you enough, at least, I would say.

Yeah. And exercise first.

Yeah. And exercise first.

The thing about alcohol is a toxin, right? When you intake alcohol in the body, the body will act actually in a little bit of a fight and flight mode. And which is, it could be in other situations, it could be a good thing. But when it's alcohol, it's a toxin that's going to harm your liver and it's going to damage actually your skin.

The thing about alcohol is a toxin, right? When you intake alcohol in the body, the body will act actually in a little bit of a fight and flight mode. And which is, it could be in other situations, it could be a good thing. But when it's alcohol, it's a toxin that's going to harm your liver and it's going to damage actually your skin.

And because we are talking about the skin, so I wanted to say that it actually directly damages your DNA. And when you damage your DNA, it leads to what people also know as oxidative stress. And exactly that. And you do that on what's called chronic alcohol intake. So you do that on a regular basis and you intake maybe also more than just one drink. I'm not talking about one drink.

And because we are talking about the skin, so I wanted to say that it actually directly damages your DNA. And when you damage your DNA, it leads to what people also know as oxidative stress. And exactly that. And you do that on what's called chronic alcohol intake. So you do that on a regular basis and you intake maybe also more than just one drink. I'm not talking about one drink.

So they looked into the processed diet or a diet where they eat a lot of processed food and also a diet which is more raw food like Mediterranean diet. And they compared the epigenetics in these diets and looked at more than 300 people and compared these and looked at the epigenetic changes.

So they looked into the processed diet or a diet where they eat a lot of processed food and also a diet which is more raw food like Mediterranean diet. And they compared the epigenetics in these diets and looked at more than 300 people and compared these and looked at the epigenetic changes.

I'm talking about like a chronic intake, which is also a certain amount that's going to damage your DNA and increase that oxidative stress and increase inflammation. And it seems like studies show that it increases also the speed of it. So this kind of like toxic behavior, but intake in the body will increase that inflammation and it will definitely quickly show on your skin because you cannot...

I'm talking about like a chronic intake, which is also a certain amount that's going to damage your DNA and increase that oxidative stress and increase inflammation. And it seems like studies show that it increases also the speed of it. So this kind of like toxic behavior, but intake in the body will increase that inflammation and it will definitely quickly show on your skin because you cannot...

with damaged DNA and the toxin of the alcohol, you will have that damage and oxidative stress to your skin and you will wrinkle very fast. And you see that by people who are chronic alcoholics. They often also have more wrinkles, you can tell on the skin. And I've seen that also in the hospital when we have worked with the patients who are chronic alcoholics.

with damaged DNA and the toxin of the alcohol, you will have that damage and oxidative stress to your skin and you will wrinkle very fast. And you see that by people who are chronic alcoholics. They often also have more wrinkles, you can tell on the skin. And I've seen that also in the hospital when we have worked with the patients who are chronic alcoholics.

Yeah, exactly. Yeah, I think it's horrible to see that people actually have these huge latte and with a lot of syrup in it. And then people don't think about when you do this every day and you take this first thing in the morning, you are proning your body for a high spike in sugar in the body. And when we look at the metabolism, so this is about the inflammation again, right?

Yeah, exactly. Yeah, I think it's horrible to see that people actually have these huge latte and with a lot of syrup in it. And then people don't think about when you do this every day and you take this first thing in the morning, you are proning your body for a high spike in sugar in the body. And when we look at the metabolism, so this is about the inflammation again, right?

So you start off the day with a high sugar intake and you get that early spike in sugar. That's going to have a huge impact on the rest of your day, both energy wise, but also the demand on the sugar intake later on. You have the crash and the crash in sugar will then tell your body, oh, I want more sugar.

So you start off the day with a high sugar intake and you get that early spike in sugar. That's going to have a huge impact on the rest of your day, both energy wise, but also the demand on the sugar intake later on. You have the crash and the crash in sugar will then tell your body, oh, I want more sugar.

And that's where you have that crash later in the day and you want, oh, I need a new latte later. And with a lot of sugar again. And that's where you get into this bad habit, bad cycle. The body is just calling for this. It's addictive, actually.

And that's where you have that crash later in the day and you want, oh, I need a new latte later. And with a lot of sugar again. And that's where you get into this bad habit, bad cycle. The body is just calling for this. It's addictive, actually.

So this sugar that you are telling your body, you're giving this every morning to your brain and your body is sort of like an addiction that you are feeding into. And we don't want that because the body needs slow carbs and not the refined carbs that's going to be taking up in the cells very fast. To avoid that spike in sugar, maybe just a normal coffee without all the sugar.

So this sugar that you are telling your body, you're giving this every morning to your brain and your body is sort of like an addiction that you are feeding into. And we don't want that because the body needs slow carbs and not the refined carbs that's going to be taking up in the cells very fast. To avoid that spike in sugar, maybe just a normal coffee without all the sugar.

It seems so simple, but it's like, if you can get your body to almost detox or get less addicted to all this sugar in the morning, you will also be more stable, energized wise throughout the day and actually building a healthier habit. So you can start small, but just Not take the latte with all the syrup or whatever in it, but just take a regular coffee.

It seems so simple, but it's like, if you can get your body to almost detox or get less addicted to all this sugar in the morning, you will also be more stable, energized wise throughout the day and actually building a healthier habit. So you can start small, but just Not take the latte with all the syrup or whatever in it, but just take a regular coffee.

And what they could see was actually that those who had a healthier diet, which was more raw food and not... More minimally processed. Yes, exactly. They could see that they had more collagen in the skin and they also had less changes in their epigenetics. So it means that they had more elastic skin, more collagen in the skin, and they also looked younger.

And what they could see was actually that those who had a healthier diet, which was more raw food and not... More minimally processed. Yes, exactly. They could see that they had more collagen in the skin and they also had less changes in their epigenetics. So it means that they had more elastic skin, more collagen in the skin, and they also looked younger.

I actually, when I was younger, I loved to have sugar in my coffee. And I remember that as being, I could not drink my coffee without that. But as soon as I, I think I was like 20, 21 or something, and I started to just avoid the sugar, now I cannot drink a coffee with sugar in it. It's just like, it just feels so wrong and it's just too sweet.

I actually, when I was younger, I loved to have sugar in my coffee. And I remember that as being, I could not drink my coffee without that. But as soon as I, I think I was like 20, 21 or something, and I started to just avoid the sugar, now I cannot drink a coffee with sugar in it. It's just like, it just feels so wrong and it's just too sweet.

So it's also about learning, teaching your body what's actually healthy for you and when it's enough. Because the more sugar you give your body, the more it also wants going forward. So it's an addiction.

So it's also about learning, teaching your body what's actually healthy for you and when it's enough. Because the more sugar you give your body, the more it also wants going forward. So it's an addiction.

No, but it's also different. Honey is different from refined sugar.

No, but it's also different. Honey is different from refined sugar.

Yes, exactly. And I love the way you said that because it's the thing about when you go and buy that coffee and you get that syrup in it, which I think is like, it's, as you said, 10 times more sweet and you don't know how much it is. It's like one pump or two or how much sugar is that exactly? And it's so sweet. It doesn't even taste like coffee anymore.

Yes, exactly. And I love the way you said that because it's the thing about when you go and buy that coffee and you get that syrup in it, which I think is like, it's, as you said, 10 times more sweet and you don't know how much it is. It's like one pump or two or how much sugar is that exactly? And it's so sweet. It doesn't even taste like coffee anymore.

So, I mean, a little bit of honey is actually pretty good, I would say. There's antioxidants in honey. So honey can be good. And I also prefer a little bit of honey in my tea, actually. So yeah, nothing wrong with that as long as you don't pour the whole jar in it. But honey is good, actually.

So, I mean, a little bit of honey is actually pretty good, I would say. There's antioxidants in honey. So honey can be good. And I also prefer a little bit of honey in my tea, actually. So yeah, nothing wrong with that as long as you don't pour the whole jar in it. But honey is good, actually.

So the thing is that when you do this on a regular basis, you eat a healthier food, which is not processed, then you have less inflammation, and then you will also have more collagen in the skin. So this is also a lot to do with protein and we will get to that one.

So the thing is that when you do this on a regular basis, you eat a healthier food, which is not processed, then you have less inflammation, and then you will also have more collagen in the skin. So this is also a lot to do with protein and we will get to that one.

There's not a lot of research, I think, on the skin health using cold and heat therapy. But there's actually a few years ago, I read some articles about, this is about hormetic stress too. And hormetic stress, we know a lot about that. But this research was done in Aarhus in Denmark, actually by a researcher, a research group up in Aarhus University.

There's not a lot of research, I think, on the skin health using cold and heat therapy. But there's actually a few years ago, I read some articles about, this is about hormetic stress too. And hormetic stress, we know a lot about that. But this research was done in Aarhus in Denmark, actually by a researcher, a research group up in Aarhus University.

And they have looked at how, let's see if I can remember this. So what they did is they took skin cells and they put it in as small as like a Petri dish, and then they added heat to it to see what would happen. So this is about how the skin will age faster or slower when you heat it up to like 40 degrees Celsius. You have to like recalculate that to Fahrenheit.

And they have looked at how, let's see if I can remember this. So what they did is they took skin cells and they put it in as small as like a Petri dish, and then they added heat to it to see what would happen. So this is about how the skin will age faster or slower when you heat it up to like 40 degrees Celsius. You have to like recalculate that to Fahrenheit.

But what they looked at is how chronic exposure to the heat would age or slow down the aging process. And what you could see is the skin cells that were not heated, they aged faster than those who were actually heated. So they could see that the hormetic stress, the small portion of the heat, would slow down the aging process because it increases heat shock proteins.

But what they looked at is how chronic exposure to the heat would age or slow down the aging process. And what you could see is the skin cells that were not heated, they aged faster than those who were actually heated. So they could see that the hormetic stress, the small portion of the heat, would slow down the aging process because it increases heat shock proteins.

And that's because of hormetic stress. So that is the healthy stress. Small portions of that heat would actually increase heat shock proteins. The thing about... heat shock proteins is that they repair the cells from the inside. And when we increase the heat shock proteins, we repair the proteins, the enzymes in the cells, so they live longer.

And that's because of hormetic stress. So that is the healthy stress. Small portions of that heat would actually increase heat shock proteins. The thing about... heat shock proteins is that they repair the cells from the inside. And when we increase the heat shock proteins, we repair the proteins, the enzymes in the cells, so they live longer.

And that means that the skin cells in this petri dish had more moist and they also had better elastin and collagen. So a small heat, a small portion of heat could actually... make your cells, your skin cells age slower. Yeah, we can actually do a human study where they use a sauna or something, and then we can look at exactly the same. It might have been done.

And that means that the skin cells in this petri dish had more moist and they also had better elastin and collagen. So a small heat, a small portion of heat could actually... make your cells, your skin cells age slower. Yeah, we can actually do a human study where they use a sauna or something, and then we can look at exactly the same. It might have been done.

But if you eat these kinds of high fat diet, high sugary diet, you will increase this process, which I just mentioned called glycation. And glycation is not something that we want because we age too fast in that way.

But if you eat these kinds of high fat diet, high sugary diet, you will increase this process, which I just mentioned called glycation. And glycation is not something that we want because we age too fast in that way.

I just don't really remember if I've looked at that. But I do remember the basic science stuff that I have read about. That makes sense.

I just don't really remember if I've looked at that. But I do remember the basic science stuff that I have read about. That makes sense.

Yes, yes. It would clear your pores, right? This is just my observation. But when I look at people who I know from Denmark who use a lot of sauna, they have more like very tight skin and they just look healthier. They have more beautiful skin. It's more glowing.

Yes, yes. It would clear your pores, right? This is just my observation. But when I look at people who I know from Denmark who use a lot of sauna, they have more like very tight skin and they just look healthier. They have more beautiful skin. It's more glowing.

And I think it's because of the sweating, the rinsing of the pores, and also the increase in heat shock proteins when they're exposed to the heat. So that's why I love also going into the sauna. I want to pour water on the stones because then you also have the steam.

And I think it's because of the sweating, the rinsing of the pores, and also the increase in heat shock proteins when they're exposed to the heat. So that's why I love also going into the sauna. I want to pour water on the stones because then you also have the steam.

Yes. That seems like super beneficial. Yes. Steam the skin a little bit. We already know the benefits of that from putting the hot towels on your skin and the dermatologists do that all the time. And it's kind of like the same process that you are doing when you sit in the sauna and there's like steam in the room.

Yes. That seems like super beneficial. Yes. Steam the skin a little bit. We already know the benefits of that from putting the hot towels on your skin and the dermatologists do that all the time. And it's kind of like the same process that you are doing when you sit in the sauna and there's like steam in the room.

So you are steaming your skin and that is also moisturizing your skin, increasing the rate of sweating. So the more moist you have in the air, so that's going to increase also your sweating rate. Not that it's going to be easier for you to sweat, but it's definitely going to help your heart rate go up and the body wants to sweat at least. And that is helping also to moisturize your skin.

So you are steaming your skin and that is also moisturizing your skin, increasing the rate of sweating. So the more moist you have in the air, so that's going to increase also your sweating rate. Not that it's going to be easier for you to sweat, but it's definitely going to help your heart rate go up and the body wants to sweat at least. And that is helping also to moisturize your skin.

I think it's still underrated, I would say. I think it's something that's important in that sense that we need it nowadays. With our lifestyle today, the 21st century stress that we have, I think we need it more than ever. So I think it's something that everybody can do, and it doesn't have to be very long, actually.

I think it's still underrated, I would say. I think it's something that's important in that sense that we need it nowadays. With our lifestyle today, the 21st century stress that we have, I think we need it more than ever. So I think it's something that everybody can do, and it doesn't have to be very long, actually.

So if we rate that, I would say, of course, quality sleep, you absolutely cannot negotiate with your sleep. You need those seven to nine hours per day, and you also need... a good diet, you need to look at your diet because that's how you build your body from the inside. But you can also do something from the outside, which is with cold and heat.

So if we rate that, I would say, of course, quality sleep, you absolutely cannot negotiate with your sleep. You need those seven to nine hours per day, and you also need... a good diet, you need to look at your diet because that's how you build your body from the inside. But you can also do something from the outside, which is with cold and heat.

And mentioning heat, I think that exactly exposing yourself to that hormetic stress, which you would do with the sauna or any heat for that matter, it could also

And mentioning heat, I think that exactly exposing yourself to that hormetic stress, which you would do with the sauna or any heat for that matter, it could also

be a hot tub it's just the heat exposure to the body which will increase the heat shock proteins the hormetic stress will start and that's going to decrease the inflammation in the body so if you can add that together with your workout so workout will come also before i would say because that's going to increase your cardiovascular health um more than a sauna if you can if we have to rate it

be a hot tub it's just the heat exposure to the body which will increase the heat shock proteins the hormetic stress will start and that's going to decrease the inflammation in the body so if you can add that together with your workout so workout will come also before i would say because that's going to increase your cardiovascular health um more than a sauna if you can if we have to rate it

But doing sauna on a regular basis together with a workout, that seems to have an additive effect exactly on the risk of the chances of keeping yourself healthy in your metabolic health. So it seems from these studies from Finland that if you do sauna and you also add the exercise and you do that together, you will have a...

But doing sauna on a regular basis together with a workout, that seems to have an additive effect exactly on the risk of the chances of keeping yourself healthy in your metabolic health. So it seems from these studies from Finland that if you do sauna and you also add the exercise and you do that together, you will have a...

69% lower risk of cardiovascular diseases compared to if you actually only did the sauna alone. So by adding the workout, so doing exercise, but adding in a few saunas per week, that's going to definitely help on lowering your chances or risk of getting cardiovascular diseases. And it seems so small. It's just a little bit of adding that healthy stress to your body.

69% lower risk of cardiovascular diseases compared to if you actually only did the sauna alone. So by adding the workout, so doing exercise, but adding in a few saunas per week, that's going to definitely help on lowering your chances or risk of getting cardiovascular diseases. And it seems so small. It's just a little bit of adding that healthy stress to your body.

So I think compared to nowadays, modern days, where we don't have that much time, we prioritize differently. And people are always asking me, well, how do you make room for all that? Well, then take what you can, a 10-minute sauna, a 15-minute sauna, doing it just once a week will help. And if you can do more, that's just super good. But One is also good enough.

So I think compared to nowadays, modern days, where we don't have that much time, we prioritize differently. And people are always asking me, well, how do you make room for all that? Well, then take what you can, a 10-minute sauna, a 15-minute sauna, doing it just once a week will help. And if you can do more, that's just super good. But One is also good enough.

So anything helps, but the sauna is definitely a super good add-on to your workout.

So anything helps, but the sauna is definitely a super good add-on to your workout.

Yes, you can look at it in that sense, because it could be for people who are older, who are not... really don't want to maybe do a run or maybe don't have, I mean, maybe are not physically capable of doing a run, then a sauna is something that's going to help on your cardiovascular system as well. So what we can see is that if you do a sauna,

Yes, you can look at it in that sense, because it could be for people who are older, who are not... really don't want to maybe do a run or maybe don't have, I mean, maybe are not physically capable of doing a run, then a sauna is something that's going to help on your cardiovascular system as well. So what we can see is that if you do a sauna,

15 minutes per day or just once a week, it's going to help you exercise actually up to zone two, a zone two workout. So we can see where people cannot really do the workout. Then a sauna is something that mimics at least a zone two exercise. on your cardiovascular health. So it's so close too.

15 minutes per day or just once a week, it's going to help you exercise actually up to zone two, a zone two workout. So we can see where people cannot really do the workout. Then a sauna is something that mimics at least a zone two exercise. on your cardiovascular health. So it's so close too.

So if you can even do both, do a walk, you can tell your mom, keep doing your walks, go to the sauna and sit there for 10 minutes, 15 minutes, or just 10 minutes, actually, because you need to get adapted to it just very slowly. And the older you are, the more difficult it is actually to adapt to cold and heat because your vasoconstriction, your vasodilation needs to get adapted as well.

So if you can even do both, do a walk, you can tell your mom, keep doing your walks, go to the sauna and sit there for 10 minutes, 15 minutes, or just 10 minutes, actually, because you need to get adapted to it just very slowly. And the older you are, the more difficult it is actually to adapt to cold and heat because your vasoconstriction, your vasodilation needs to get adapted as well.

And as we age, that becomes a little bit slower in process because the vasoconstriction and vasodilation in elderly people is a little bit slower than it is in younger people.

And as we age, that becomes a little bit slower in process because the vasoconstriction and vasodilation in elderly people is a little bit slower than it is in younger people.

When we come from Denmark, we eat a lot of raw food. We don't eat on a daily basis a lot of processed food. Just in general, I would say that Denmark is a country where we make our own food at home.

When we come from Denmark, we eat a lot of raw food. We don't eat on a daily basis a lot of processed food. Just in general, I would say that Denmark is a country where we make our own food at home.

Not the same elasticity because the endothelial cells on the inside of our veins are not as good as contracting and dilating. And we don't have that many of them when we get older. So we need to increase that slowly. And in order for them not to get dizzy or pass out even, we need to make sure that they adapt very slowly. So the older you are, take it very, very slowly with the sauna.

Not the same elasticity because the endothelial cells on the inside of our veins are not as good as contracting and dilating. And we don't have that many of them when we get older. So we need to increase that slowly. And in order for them not to get dizzy or pass out even, we need to make sure that they adapt very slowly. So the older you are, take it very, very slowly with the sauna.

But as they do that, They will get the cardiovascular health. They get all the workout for the cardiovascular system, which they might not get just by going for a walk. So it's really, really good for them.

But as they do that, They will get the cardiovascular health. They get all the workout for the cardiovascular system, which they might not get just by going for a walk. So it's really, really good for them.

If they don't suffer from any heart diseases or have unregulated high blood pressure or low blood pressure, then this is something that I would definitely recommend your mother and your father to do.

If they don't suffer from any heart diseases or have unregulated high blood pressure or low blood pressure, then this is something that I would definitely recommend your mother and your father to do.

Yes, exactly. But when we are here, I am surprised, I would say, and sometimes shocked that what you get is... A lot of like fatty foods, there's a lot of processed food here and it's definitely more than we see in Europe. You feel full very fast and everything is more sweet and it's more fatty, I would say. So the processed food here is definitely more obvious.

Yes, exactly. But when we are here, I am surprised, I would say, and sometimes shocked that what you get is... A lot of like fatty foods, there's a lot of processed food here and it's definitely more than we see in Europe. You feel full very fast and everything is more sweet and it's more fatty, I would say. So the processed food here is definitely more obvious.

And I think this is super important because you will not get too old to take a sauna. This is just something you can do at almost all ages, I would say down to... 18 or something, or 14 even, but this is something that is helping people actually age slower. So we can see from data, and this is from studies that are published from Finland, where they followed more than 2,000 sauna bathers.

And I think this is super important because you will not get too old to take a sauna. This is just something you can do at almost all ages, I would say down to... 18 or something, or 14 even, but this is something that is helping people actually age slower. So we can see from data, and this is from studies that are published from Finland, where they followed more than 2,000 sauna bathers.

And these sauna bathers do saunas once a week, twice a week, three times a week, or up to every day, actually. So one to seven times per week. And what they can see from sequencing, and they can see like...

And these sauna bathers do saunas once a week, twice a week, three times a week, or up to every day, actually. So one to seven times per week. And what they can see from sequencing, and they can see like...

by following them for more than 25 years, they could see that those who did sauna more than one time per week, so two to three times per week, they had a 40% lower risk of dying early, you can say, compared to those who only did once a week. So it's not compared to just a random control group, which you would definitely think about who are they measuring this up against. Is it an unhealthy group?

by following them for more than 25 years, they could see that those who did sauna more than one time per week, so two to three times per week, they had a 40% lower risk of dying early, you can say, compared to those who only did once a week. So it's not compared to just a random control group, which you would definitely think about who are they measuring this up against. Is it an unhealthy group?

But it's actually not. It's the same phenotype we would say in science. So the same phenotype means they actually do the same, they just do less. So one time per week is also good for you. But if you could do two to three times, you will have that 40% lower risk of cardiovascular diseases and lower risk of dying early.

But it's actually not. It's the same phenotype we would say in science. So the same phenotype means they actually do the same, they just do less. So one time per week is also good for you. But if you could do two to three times, you will have that 40% lower risk of cardiovascular diseases and lower risk of dying early.

And if you can go up to doing this almost every day, so four to seven times per week, we almost saw a 50% lower risk of dying early.

And if you can go up to doing this almost every day, so four to seven times per week, we almost saw a 50% lower risk of dying early.

That's crazy, right? This is just a sauna and it's not long.

That's crazy, right? This is just a sauna and it's not long.

Yeah, if you could put it in a pill, everybody would take that pill. Yeah. Yeah, right? Yeah. I would take it. But then I would prefer to enjoy the sauna. I like it now. Yeah, but that's the thing. So many people actually say, I think this is a barrier for many people. Like, oh, but I don't like the heat. I feel terrible sitting in the heat and I feel miserable.

Yeah, if you could put it in a pill, everybody would take that pill. Yeah. Yeah, right? Yeah. I would take it. But then I would prefer to enjoy the sauna. I like it now. Yeah, but that's the thing. So many people actually say, I think this is a barrier for many people. Like, oh, but I don't like the heat. I feel terrible sitting in the heat and I feel miserable.

And so it's definitely a barrier for many people. It's actually not always the cold. We often talk about that. But getting too hot and have that... feeling of almost like a suffocation when you sit there in the heat and you have to like breathe through and just sit there. It's difficult for people who are not adapted. So this is the key.

And so it's definitely a barrier for many people. It's actually not always the cold. We often talk about that. But getting too hot and have that... feeling of almost like a suffocation when you sit there in the heat and you have to like breathe through and just sit there. It's difficult for people who are not adapted. So this is the key.

So if you are new to this and you're thinking, huh, I would like to have that lower risk of dying too early. Then just remember that it's not going to be super enjoyable in the beginning. It's a phase. You need to adapt very slowly. And this is because of the increase in endorphins in the brain.

So if you are new to this and you're thinking, huh, I would like to have that lower risk of dying too early. Then just remember that it's not going to be super enjoyable in the beginning. It's a phase. You need to adapt very slowly. And this is because of the increase in endorphins in the brain.

So we can go now a little bit into the brain because this is just to make people mindful about how to get started with this. So the increase in endorphins happens to old people who go into the sauna. But there could be a difference whether you are new to this or adapted. So new people will feel this miserable feeling, and that's because of dunorphin.

So we can go now a little bit into the brain because this is just to make people mindful about how to get started with this. So the increase in endorphins happens to old people who go into the sauna. But there could be a difference whether you are new to this or adapted. So new people will feel this miserable feeling, and that's because of dunorphin.

And dunorphin is when we feel this awful feeling, almost the opposite of endorphins. So endorphins is our happiness hormone, but that's the opposite. The dunorphin makes us feel miserable. So that's why new people in the sauna, they feel like, oh my God, I cannot stand this anymore. I feel miserable. I'll never do it again.

And dunorphin is when we feel this awful feeling, almost the opposite of endorphins. So endorphins is our happiness hormone, but that's the opposite. The dunorphin makes us feel miserable. So that's why new people in the sauna, they feel like, oh my God, I cannot stand this anymore. I feel miserable. I'll never do it again.

But just know that every time, for every time you go, you actually get your endorphin receptors in the brain more sensitive to taking that endorphin in. And that's where you build that sensitivity up. And then you feel better and better.

But just know that every time, for every time you go, you actually get your endorphin receptors in the brain more sensitive to taking that endorphin in. And that's where you build that sensitivity up. And then you feel better and better.

You can get it around every corner and it's on all the menu cards, which is a bit surprising to us. We have seen it now many times, so we kind of like know where to go not to get all that food. But I mean, it's just so normal here. And normalizing processed food is exactly what is the problem. So we have an increase in obesity on a world scale. So the pandemic is definitely increasing.

You can get it around every corner and it's on all the menu cards, which is a bit surprising to us. We have seen it now many times, so we kind of like know where to go not to get all that food. But I mean, it's just so normal here. And normalizing processed food is exactly what is the problem. So we have an increase in obesity on a world scale. So the pandemic is definitely increasing.

Yes, exactly. You almost get a little bit addicted to it.

Yes, exactly. You almost get a little bit addicted to it.

You do get addicted, but that's because of that slow increase in sensitivity to the endorphins in the sauna. In the cold, it's a bit different. That's something else, another pathway. But in the sauna, I feel that there are many people telling me, oh, I cannot stand the heat. And I think it's just an important message to say that everybody can get adapted to it.

You do get addicted, but that's because of that slow increase in sensitivity to the endorphins in the sauna. In the cold, it's a bit different. That's something else, another pathway. But in the sauna, I feel that there are many people telling me, oh, I cannot stand the heat. And I think it's just an important message to say that everybody can get adapted to it.

You just need to be a little bit patient and you don't have to overdo it, especially in the beginning. Just take it slowly and build those sensitivity to endorphins up. And eventually you'll be able to sit there 15 minutes, 20 minutes at 80 degrees Celsius, even with a little bit of water on the stones and you'll feel that steam.

You just need to be a little bit patient and you don't have to overdo it, especially in the beginning. Just take it slowly and build those sensitivity to endorphins up. And eventually you'll be able to sit there 15 minutes, 20 minutes at 80 degrees Celsius, even with a little bit of water on the stones and you'll feel that steam.

And you increase your sweating rate because that's the purpose of it, right? The more you sweat in the sauna, the better you are at sweating in the sauna very early on when you sit there, the better you also are at getting that cardiovascular exercise for your heart. And that's the key to getting back to the fitness sauna study.

And you increase your sweating rate because that's the purpose of it, right? The more you sweat in the sauna, the better you are at sweating in the sauna very early on when you sit there, the better you also are at getting that cardiovascular exercise for your heart. And that's the key to getting back to the fitness sauna study.

That's where you get that heart health because you increase that activity. heat shock proteins in the cells. You increase also something a little bit nerdy word, but it's nitric oxide. Nitric oxide is a fantastic molecule. And we can increase that in many ways, but it definitely also happens in the sauna.

That's where you get that heart health because you increase that activity. heat shock proteins in the cells. You increase also something a little bit nerdy word, but it's nitric oxide. Nitric oxide is a fantastic molecule. And we can increase that in many ways, but it definitely also happens in the sauna.

So you want to be able to sit there just a little bit longer than just 10 minutes, get up to 15 minutes, but you don't have to like sit there for a very long time. I mean, more than 30 minutes is not necessary at all.

So you want to be able to sit there just a little bit longer than just 10 minutes, get up to 15 minutes, but you don't have to like sit there for a very long time. I mean, more than 30 minutes is not necessary at all.

Yes.

Yes.

Yes, exactly. And as you just mentioned, I think those are the studies that I've been reading. So going into the sauna, you would have that increase in nitric oxide and building up that endothelial layer inside your veins is going to make it more elastic. And you do want that because then you can have a better transportation of oxygen in the body.

Yes, exactly. And as you just mentioned, I think those are the studies that I've been reading. So going into the sauna, you would have that increase in nitric oxide and building up that endothelial layer inside your veins is going to make it more elastic. And you do want that because then you can have a better transportation of oxygen in the body.

And when you have a better oxygen transportation, you get more oxygen to all your cells, of course, and an increase in red blood cells. And that is exactly what you want. You want to have a better oxygenated body and you want that nitric oxide to increase. And the production actually happens when you're exposed to heat.

And when you have a better oxygen transportation, you get more oxygen to all your cells, of course, and an increase in red blood cells. And that is exactly what you want. You want to have a better oxygenated body and you want that nitric oxide to increase. And the production actually happens when you're exposed to heat.

But helping ourselves understanding what is causing all this inflammation, we have to look at our environmental factors. And one of the things is what we put in our mouth. So we have to be more mindful about what exactly is it that we buy when we go out. But there's also like, that's more like a bigger problem.

But helping ourselves understanding what is causing all this inflammation, we have to look at our environmental factors. And one of the things is what we put in our mouth. So we have to be more mindful about what exactly is it that we buy when we go out. But there's also like, that's more like a bigger problem.

Regarding sauna and microplastics, I don't know. I don't know. Do you think there's any research on it?

Regarding sauna and microplastics, I don't know. I don't know. Do you think there's any research on it?

Gentle in a general way.

Gentle in a general way.

I would like to look that up if it's possible, because it seems like big molecules. And I'm not sure that sweating can remove it like that. But in general, we have looked at, there's a lot of research showing that Many different kinds of toxins can be removed from the body with heat. So with a sauna.

I would like to look that up if it's possible, because it seems like big molecules. And I'm not sure that sweating can remove it like that. But in general, we have looked at, there's a lot of research showing that Many different kinds of toxins can be removed from the body with heat. So with a sauna.

I think that here it is allowed to put other things in the food that we are not allowed to do in Europe. And it's definitely something that I see as a problem here. So we have a lot of food here, which is processed and we find it everywhere and people eat it everywhere and all the time, even in the morning, which I think. I think it's very surprising, shocking even.

I think that here it is allowed to put other things in the food that we are not allowed to do in Europe. And it's definitely something that I see as a problem here. So we have a lot of food here, which is processed and we find it everywhere and people eat it everywhere and all the time, even in the morning, which I think. I think it's very surprising, shocking even.

So I wouldn't be surprised if this is also one of them, but I think that I like to like have the facts. Right.

So I wouldn't be surprised if this is also one of them, but I think that I like to like have the facts. Right.

Yes, exactly.

Yes, exactly.

Oh, I think about it a lot. I think about especially those that I think that we can also control and to get away from. So it could be even what toothpaste I use, or it could be what kind of food that I buy. Where do I buy it from? Processed food, even like cereals for my kids. I think a lot about what kind of toxins that I'm putting in my basket.

Oh, I think about it a lot. I think about especially those that I think that we can also control and to get away from. So it could be even what toothpaste I use, or it could be what kind of food that I buy. Where do I buy it from? Processed food, even like cereals for my kids. I think a lot about what kind of toxins that I'm putting in my basket.

beauty products beauty products especially yeah so organic i i always make sure that i buy something that is not from a brand that i have found out they might use some chemicals which i don't want to put in my face because it goes into my body into my organs so i definitely think a lot about it but that's also what we started talking about from the beginning it's not about um

beauty products beauty products especially yeah so organic i i always make sure that i buy something that is not from a brand that i have found out they might use some chemicals which i don't want to put in my face because it goes into my body into my organs so i definitely think a lot about it but that's also what we started talking about from the beginning it's not about um

Only, of course, what you put on your skin, but what you eat. So it's all connected, of course. It's all connected. It's all connected. So the toxin could also be something that you drink. So alcohol, for example, we mentioned that earlier.

Only, of course, what you put on your skin, but what you eat. So it's all connected, of course. It's all connected. It's all connected. So the toxin could also be something that you drink. So alcohol, for example, we mentioned that earlier.

So any toxin, anything that's going to kickstart the oxidative stress in the body and increase that inflammation, I think that it's not possible to completely avoid. toxins because we are here, the air is polluted anyway. So it's like you are living. We, of course, can avoid some of them by being mindful, but there's also just going to be environmental and time.

So any toxin, anything that's going to kickstart the oxidative stress in the body and increase that inflammation, I think that it's not possible to completely avoid. toxins because we are here, the air is polluted anyway. So it's like you are living. We, of course, can avoid some of them by being mindful, but there's also just going to be environmental and time.

Time is also just going to age us anyways, but we can slow it down by being more mindful about it. The things that are put into our food, I think that is something that we can do something about. I really find it

Time is also just going to age us anyways, but we can slow it down by being more mindful about it. The things that are put into our food, I think that is something that we can do something about. I really find it

mind-blowing that i come from europe and i get to the us and stay here for one two three weeks or whatever but i can feel that my body is changing when i eat the food here i can feel that my of course it's jet lag also but my sleep is not as good yeah but It's also how my body digests the food here. And I even go for the healthy food. I try to. But even that is different.

mind-blowing that i come from europe and i get to the us and stay here for one two three weeks or whatever but i can feel that my body is changing when i eat the food here i can feel that my of course it's jet lag also but my sleep is not as good yeah but It's also how my body digests the food here. And I even go for the healthy food. I try to. But even that is different.

Even the oils they put on the salad. So I think that people should look into what do they actually expose their body to. And in that sense, they could change this epigenetics also. So the function of our genes. That the function of our genes is... determined for how fast we age.

Even the oils they put on the salad. So I think that people should look into what do they actually expose their body to. And in that sense, they could change this epigenetics also. So the function of our genes. That the function of our genes is... determined for how fast we age.

They can just put them on.

They can just put them on.

Yeah, we cannot really avoid it. We cannot avoid it. There's stuff we can do.

Yeah, we cannot really avoid it. We cannot avoid it. There's stuff we can do.

Anything else you want to add to that list that's important for you? Small things. It could be, which I actually just recently, I took all my pants at home.

Anything else you want to add to that list that's important for you? Small things. It could be, which I actually just recently, I took all my pants at home.

All the Teflons just went out. Oh, that's a great one. Yeah. Just because it's actually a lot. You use these pans and we make a lot of home cooking. So we need to make sure that these Teflon pans are not in our home anymore. Because Teflon pans is definitely something that we have seen in research now is a toxin for your body.

All the Teflons just went out. Oh, that's a great one. Yeah. Just because it's actually a lot. You use these pans and we make a lot of home cooking. So we need to make sure that these Teflon pans are not in our home anymore. Because Teflon pans is definitely something that we have seen in research now is a toxin for your body.

And it comes off in just so small amounts that you would never, ever see it. It's just in your food. And you're sitting there eating and you're thinking, I'm eating a home-cooked meal and it's super healthy. And now I'm eating actually a bit of my pan. You are not thinking about that, right? But it's something that I think is an important small things, but it's a one-time thing that you can do.

And it comes off in just so small amounts that you would never, ever see it. It's just in your food. And you're sitting there eating and you're thinking, I'm eating a home-cooked meal and it's super healthy. And now I'm eating actually a bit of my pan. You are not thinking about that, right? But it's something that I think is an important small things, but it's a one-time thing that you can do.

Just get rid of those.

Just get rid of those.

Yeah, yeah.

Yeah, yeah.

Yes, it's the best.

Yes, it's the best.

Stainless steel.

Stainless steel.

It's easy and you don't have to worry about the scratches. And one other thing I also think is important is something that, I don't know if you have talked about this on the podcast, but mold in houses. I think there's a tendency that people know that, oh, I have a little bit of mold in my house, but I don't worry about it because I'm not allergic to it.

It's easy and you don't have to worry about the scratches. And one other thing I also think is important is something that, I don't know if you have talked about this on the podcast, but mold in houses. I think there's a tendency that people know that, oh, I have a little bit of mold in my house, but I don't worry about it because I'm not allergic to it.

Or having symptoms. But that doesn't mean that it's not affecting you. It's not affecting your sleep. It's not affecting your body. I think that that is something that if people know that I have mold in the house, that's something they should do something about it and get rid of it because it is so toxic for the body to live in that mold.

Or having symptoms. But that doesn't mean that it's not affecting you. It's not affecting your sleep. It's not affecting your body. I think that that is something that if people know that I have mold in the house, that's something they should do something about it and get rid of it because it is so toxic for the body to live in that mold.

Exactly, yeah.

Exactly, yeah.

Yeah, family, like enjoy them, love not being lonely. Loneliness is a big killer actually. So we know that people who are very lonely, those are actually factors that have a huge impact on our longevity and also on our health. So we can see that people who are not reaching out to family or have less friends or not having a community,

Yeah, family, like enjoy them, love not being lonely. Loneliness is a big killer actually. So we know that people who are very lonely, those are actually factors that have a huge impact on our longevity and also on our health. So we can see that people who are not reaching out to family or have less friends or not having a community,

they tend to get lonely and that's actually also decreasing their health on a general level. So I would say that if you are lonely, you can look into where can you find a community, of course. But a small thing as just getting a pet is actually a very good and affordable for many people thing to do. So getting a pet will increase your level of oxytocin and that's the love hormone and

they tend to get lonely and that's actually also decreasing their health on a general level. So I would say that if you are lonely, you can look into where can you find a community, of course. But a small thing as just getting a pet is actually a very good and affordable for many people thing to do. So getting a pet will increase your level of oxytocin and that's the love hormone and

it's been shown that that's also going to increase your longevity because oxytocin is like a basic thing. Like you said, we need to cover the basics and love and feeling connected with other people and feeling important in this world is something that's like very basic to us. We need to have a purpose. We need to have something to do every day. And that, and, and,

it's been shown that that's also going to increase your longevity because oxytocin is like a basic thing. Like you said, we need to cover the basics and love and feeling connected with other people and feeling important in this world is something that's like very basic to us. We need to have a purpose. We need to have something to do every day. And that, and, and,

An animal or people being dependent on you is giving you that essential purpose, that basic purpose. It could be also a job, but it's seen in studies that it's not as purposeful for people as feeling connected and important to a living human being or a pet. So I think that this is also something that people...

An animal or people being dependent on you is giving you that essential purpose, that basic purpose. It could be also a job, but it's seen in studies that it's not as purposeful for people as feeling connected and important to a living human being or a pet. So I think that this is also something that people...

should look into if they had to do something about doing something for longevity and slow aging, then finding people to connect with and getting a pet. I mean, I have a dog. Yeah. Yeah. That's awesome. I also have kids and I'm a husband, but I mean, the dog is also... Very important.

should look into if they had to do something about doing something for longevity and slow aging, then finding people to connect with and getting a pet. I mean, I have a dog. Yeah. Yeah. That's awesome. I also have kids and I'm a husband, but I mean, the dog is also... Very important.

co-plunging, winter swimming, we can call it many things, many modalities to get those health benefits. It's not like all the health benefits applies to all the modalities, but you would definitely get some essential benefits. And those are the increase in healthy stress, hormetic stress, which I just mentioned earlier when in connection with the sauna.

co-plunging, winter swimming, we can call it many things, many modalities to get those health benefits. It's not like all the health benefits applies to all the modalities, but you would definitely get some essential benefits. And those are the increase in healthy stress, hormetic stress, which I just mentioned earlier when in connection with the sauna.

So cold plunging is good for you who wants to get more energy in your life. You want to feel more energetic. You want to feel more fresh. You also want to do, that's the acute response you can say. So there's something to get on the acute side. response of the cold plunging, but there's also something on the long run. And now I'm just going to touch upon the acute ones, right?

So cold plunging is good for you who wants to get more energy in your life. You want to feel more energetic. You want to feel more fresh. You also want to do, that's the acute response you can say. So there's something to get on the acute side. response of the cold plunging, but there's also something on the long run. And now I'm just going to touch upon the acute ones, right?

So you get more energetic actually immediately. That's the main part.

So you get more energetic actually immediately. That's the main part.

Yes, exactly. Your brain is awake. Yeah, we talked about that too. That's my experience. Yeah, we talked about it last time. Yeah. So it's kind of like if you... Wake up in the morning and you are maybe a person who usually drinks three cups or four cups of coffee just to wake up. Then that might be a lot. So you could consider doing something else.

Yes, exactly. Your brain is awake. Yeah, we talked about that too. That's my experience. Yeah, we talked about it last time. Yeah. So it's kind of like if you... Wake up in the morning and you are maybe a person who usually drinks three cups or four cups of coffee just to wake up. Then that might be a lot. So you could consider doing something else.

And a cold shower, a cold plunge could be a substitute for at least... Yeah, maybe all of those coffees or at least a couple of them. And it's more healthy because you activate dopamine in your brain to get that energy, you get that motivation for the day and noradrenaline, which will give you exactly that energy and drive and you will get out the door and feel more fresh.

And a cold shower, a cold plunge could be a substitute for at least... Yeah, maybe all of those coffees or at least a couple of them. And it's more healthy because you activate dopamine in your brain to get that energy, you get that motivation for the day and noradrenaline, which will give you exactly that energy and drive and you will get out the door and feel more fresh.

That is a good substitute for the coffee. You would also have that increase in brown fat activation. So this is on the metabolism side. That will increase immediately. You will activate the brown fat cells immediately, which will then use the sugar and the fat from the bloodstream and decrease those levels immediately.

That is a good substitute for the coffee. You would also have that increase in brown fat activation. So this is on the metabolism side. That will increase immediately. You will activate the brown fat cells immediately, which will then use the sugar and the fat from the bloodstream and decrease those levels immediately.

Cleaning it up means that you are further away from getting type 2 diabetes on the long run. But right here and now, you will also have a clearance of that from the bloodstream. And that is really good because you want to lower your blood sugar levels and cold plunging or cold showers will do that immediately for you.

Cleaning it up means that you are further away from getting type 2 diabetes on the long run. But right here and now, you will also have a clearance of that from the bloodstream. And that is really good because you want to lower your blood sugar levels and cold plunging or cold showers will do that immediately for you.

And some people would say, well, it's only for maybe a few minutes that you do this cold plunge or the showers. But people should remember that the metabolism, just like when you go and work out in your fitness facilities, you would have that aftermath after workout. And you also have that with the cold plunging.

And some people would say, well, it's only for maybe a few minutes that you do this cold plunge or the showers. But people should remember that the metabolism, just like when you go and work out in your fitness facilities, you would have that aftermath after workout. And you also have that with the cold plunging.

So when you get out of that shower or plunge, the body will work hard to reheat your body. So the main thing is actually getting your body out of that comfort zone temperature-wise that will force the body to get back to the normal temperature. And that takes a lot of energy for the body. Just like when you go and exercise and afterwards the body wants to get back to that normal state.

So when you get out of that shower or plunge, the body will work hard to reheat your body. So the main thing is actually getting your body out of that comfort zone temperature-wise that will force the body to get back to the normal temperature. And that takes a lot of energy for the body. Just like when you go and exercise and afterwards the body wants to get back to that normal state.

So the adaptation process afterwards is exactly where your metabolism is working. Your neurotransmitters in the brain are working, giving you that boost, giving you that drive, and you will feel for hours afterwards. We call it a winter swim high.

So the adaptation process afterwards is exactly where your metabolism is working. Your neurotransmitters in the brain are working, giving you that boost, giving you that drive, and you will feel for hours afterwards. We call it a winter swim high.

You can say it after the aftermath of feeling energetic, but also in the long run, if you do this on a regular basis, you will have the benefits on a metabolic level.

You can say it after the aftermath of feeling energetic, but also in the long run, if you do this on a regular basis, you will have the benefits on a metabolic level.

place also so increase in insulin sensitivity so you're further away of getting type 2 diabetes and lowering that inflammation and now we're back to the inflammation state right that's the root cause of everything everything bad you don't want to have an increase in inflammation in the body but doing these kind of healthy stressors um cold plunging sauna um work out.

place also so increase in insulin sensitivity so you're further away of getting type 2 diabetes and lowering that inflammation and now we're back to the inflammation state right that's the root cause of everything everything bad you don't want to have an increase in inflammation in the body but doing these kind of healthy stressors um cold plunging sauna um work out.

So the exercise part is very important, but the exercise happens in the cold as well. That helps you on your metabolism, lowering that inflammation.

So the exercise part is very important, but the exercise happens in the cold as well. That helps you on your metabolism, lowering that inflammation.

It's a question that I get a lot. And I think it depends on what you want, of course. So when you do a workout and you want to build muscles and you, of course you want to do that, but not all people go and do a workout to get every little small inch of muscle mass or growth.

It's a question that I get a lot. And I think it depends on what you want, of course. So when you do a workout and you want to build muscles and you, of course you want to do that, but not all people go and do a workout to get every little small inch of muscle mass or growth.

So if you're not very concerned about that little inch that you want your muscles to grow, a co-plunge right after is not going to hurt that much. I mean, hurt that much meaning also that it takes away your pain.

So if you're not very concerned about that little inch that you want your muscles to grow, a co-plunge right after is not going to hurt that much. I mean, hurt that much meaning also that it takes away your pain.

So getting rid of that soreness right after your workout actually means that you can go again already, maybe the next day, and then you will have an increase in your performance, meaning you will then have more muscle mass growth. So the net of all that would mean that you would just get rid of the pain.

So getting rid of that soreness right after your workout actually means that you can go again already, maybe the next day, and then you will have an increase in your performance, meaning you will then have more muscle mass growth. So the net of all that would mean that you would just get rid of the pain.

So if you don't do the cold plunge, you would just have to, I mean, have that soreness maybe, and you will have the pain and you will have to work a few days and then work on some other muscles in your body. And you won't be able to maybe do exactly that muscle group again.

So if you don't do the cold plunge, you would just have to, I mean, have that soreness maybe, and you will have the pain and you will have to work a few days and then work on some other muscles in your body. And you won't be able to maybe do exactly that muscle group again.

So when you then look at it in that way, I think that the cold plunge, maybe a few hours after or right after, it's not going to hurt that much. And the science on it, I don't think shows that it has that big a difference for people. But if you are very concerned about muscle growth and you're a bodybuilder, then I think you should wait. So it depends on your outcome. What do you want from this?

So when you then look at it in that way, I think that the cold plunge, maybe a few hours after or right after, it's not going to hurt that much. And the science on it, I don't think shows that it has that big a difference for people. But if you are very concerned about muscle growth and you're a bodybuilder, then I think you should wait. So it depends on your outcome. What do you want from this?

So if you're a bodybuilder and it means a lot to you, then you could wait a few hours, four hours, maybe after. Or even doing it on another day. But it could also be that you are a competitive athlete or they often do the cold plunge right after. And that is to get rid of that soreness.

So if you're a bodybuilder and it means a lot to you, then you could wait a few hours, four hours, maybe after. Or even doing it on another day. But it could also be that you are a competitive athlete or they often do the cold plunge right after. And that is to get rid of that soreness.

So what happens is that when you get into the cold water, you would increase TNF alpha, which will then activate the inflammatory process. So you won't have that pain. Right. So the soreness goes away and they can go and compete again the next day and have a peak performance.

So what happens is that when you get into the cold water, you would increase TNF alpha, which will then activate the inflammatory process. So you won't have that pain. Right. So the soreness goes away and they can go and compete again the next day and have a peak performance.

They can run faster, they can jump higher or what they do, but the muscle will not be that sore because they just stopped that inflammatory process. And that's a good thing because then they can perform better. So it really depends on what you want to get it out.

They can run faster, they can jump higher or what they do, but the muscle will not be that sore because they just stopped that inflammatory process. And that's a good thing because then they can perform better. So it really depends on what you want to get it out.

Yes.

Yes.

Yes. So it's hidden in the food. It's just added to the foods, as you just mentioned. And that's where I think it's difficult for us to be mindful about what we eat, but just be more concerned about when we go out and eat, because that's where we cannot see what's actually coming into our food.

Yes. So it's hidden in the food. It's just added to the foods, as you just mentioned. And that's where I think it's difficult for us to be mindful about what we eat, but just be more concerned about when we go out and eat, because that's where we cannot see what's actually coming into our food.

Yeah. That great plan.

Yeah. That great plan.

Nothing wrong with that. Absolutely not. Actually, it will give you that energy to go and do your exercise even more efficiently because you have the energy, you have already the dopamine spike to go and give it all. So you will be, you have awakened the body to, you have pruned it a bit, I would say. Yeah, good thing.

Nothing wrong with that. Absolutely not. Actually, it will give you that energy to go and do your exercise even more efficiently because you have the energy, you have already the dopamine spike to go and give it all. So you will be, you have awakened the body to, you have pruned it a bit, I would say. Yeah, good thing.

I think there's a top one and two. So the longer is better.

I think there's a top one and two. So the longer is better.

I think that there's a mistake there, that people do longer exposure, do compete a lot. I see this in Facebook groups where people are joining and can talk to each other about how long did you do? And then it sort of becomes a competition. And it sort of builds up even more and more that people think that the more is better. Now I can do longer. If I do this, I can do longer.

I think that there's a mistake there, that people do longer exposure, do compete a lot. I see this in Facebook groups where people are joining and can talk to each other about how long did you do? And then it sort of becomes a competition. And it sort of builds up even more and more that people think that the more is better. Now I can do longer. If I do this, I can do longer.

And I just keep thinking that they have no idea what they're actually doing to their body. Longer doesn't mean better. So actually... Shorter is better because it's activating that hormetic stress in the body. You don't need to go longer. You don't need to cool your deep tissues. So this is the science on it. You have to activate your cold receptors, which are located in your skin.

And I just keep thinking that they have no idea what they're actually doing to their body. Longer doesn't mean better. So actually... Shorter is better because it's activating that hormetic stress in the body. You don't need to go longer. You don't need to cool your deep tissues. So this is the science on it. You have to activate your cold receptors, which are located in your skin.

So just a trick question. Do you need to cool down your inner tissues to activate your cold receptors? No. And it actually shows that cooling your deeper tissues has no benefits at all. There's no signs showing that cooling down your deeper tissue gives you any benefits when it comes to health.

So just a trick question. Do you need to cool down your inner tissues to activate your cold receptors? No. And it actually shows that cooling your deeper tissues has no benefits at all. There's no signs showing that cooling down your deeper tissue gives you any benefits when it comes to health.

The health is there when you activate the co-receptors on the skin and giving you that activation of your fight and flight system and activation of your parasympathetic nervous system. So the autonomic nervous system is activated immediately as you go into the cold. And within a few minutes, it's there and it's activated. You get the health benefits and activation of your metabolism.

The health is there when you activate the co-receptors on the skin and giving you that activation of your fight and flight system and activation of your parasympathetic nervous system. So the autonomic nervous system is activated immediately as you go into the cold. And within a few minutes, it's there and it's activated. You get the health benefits and activation of your metabolism.

So yeah, I definitely want to say home cooking is the best thing to do because then you know exactly what you're doing. And trans fats are definitely and processed food is the key to increasing our inflammation and looking older eventually. So the fast food chips, baked goods, it often contains all these trans fats that we have to try to avoid.

So yeah, I definitely want to say home cooking is the best thing to do because then you know exactly what you're doing. And trans fats are definitely and processed food is the key to increasing our inflammation and looking older eventually. So the fast food chips, baked goods, it often contains all these trans fats that we have to try to avoid.

But cooling down the deeper tissue has nothing to do with health. Actually, I would say the opposite, because you are maybe exposing your cardiovascular system to too much stress, too much damage, and you are pushing that cardiovascular system.

But cooling down the deeper tissue has nothing to do with health. Actually, I would say the opposite, because you are maybe exposing your cardiovascular system to too much stress, too much damage, and you are pushing that cardiovascular system.

Yes, exactly.

Yes, exactly.

Yeah, I think that it's both men and women, actually. I tend to see the competitive side more in male groups doing this. But the colder is better is a misconception for both genders. So colder is definitely going to activate your sympathetic nervous system faster. So the intensity of the cold is better. is doing its work, but then you don't have to do as long, right?

Yeah, I think that it's both men and women, actually. I tend to see the competitive side more in male groups doing this. But the colder is better is a misconception for both genders. So colder is definitely going to activate your sympathetic nervous system faster. So the intensity of the cold is better. is doing its work, but then you don't have to do as long, right?

So you can decrease on timing if you decrease the temperature, you can say that. But colder is better. At some point, you can almost not get it colder, right? And that's not going to help on your adaptation. It's not going to increase the benefits. But maybe actually increasing the temperature is going to help also because then you...

So you can decrease on timing if you decrease the temperature, you can say that. But colder is better. At some point, you can almost not get it colder, right? And that's not going to help on your adaptation. It's not going to increase the benefits. But maybe actually increasing the temperature is going to help also because then you...

are getting out of that zone of getting just colder and colder and the body needs to adapt to a new temperature. So it's all about like changing the weights of your cold exposure. And that could also mean going a little bit warmer. So if you look to nature, so in Europe, in the Nordics, we have the sea, we have the nature and we just follow the seasons.

are getting out of that zone of getting just colder and colder and the body needs to adapt to a new temperature. So it's all about like changing the weights of your cold exposure. And that could also mean going a little bit warmer. So if you look to nature, so in Europe, in the Nordics, we have the sea, we have the nature and we just follow the seasons.

And that means that we get this adaptation flow and we just follow the nature, follow the temperatures. And that goes down and up, of course, but that keeps our body and our brain constantly in the adaptation mode. You don't want to get too comfortable at zero degrees Celsius because that's expected from the body at some point.

And that means that we get this adaptation flow and we just follow the nature, follow the temperatures. And that goes down and up, of course, but that keeps our body and our brain constantly in the adaptation mode. You don't want to get too comfortable at zero degrees Celsius because that's expected from the body at some point.

So you don't want to just decrease the temperature and get colder and colder because, I mean, at some point you will be so good at contracting your veins as well that the cold, the skin will be like a shield.

So you don't want to just decrease the temperature and get colder and colder because, I mean, at some point you will be so good at contracting your veins as well that the cold, the skin will be like a shield.

Yeah.

Yeah.

No, exactly.

No, exactly.

It's encouraging. And I think that that's the underlying course. I think why people are like... For fun, like competing with each other. It's like an accountability thing to do, encouraging each other. But it can also just get over there where people think, oh, we have to do it this way. And encouraging people can be in many ways. It doesn't have to be on the timing and on the temperature.

It's encouraging. And I think that that's the underlying course. I think why people are like... For fun, like competing with each other. It's like an accountability thing to do, encouraging each other. But it can also just get over there where people think, oh, we have to do it this way. And encouraging people can be in many ways. It doesn't have to be on the timing and on the temperature.

It could just be on just doing it. Because there's no health after a certain amount of minutes or at a lower, lower degree. So it's just about activating those cold receptors. And they are activated already as soon as the water is colder than your skin.

It could just be on just doing it. Because there's no health after a certain amount of minutes or at a lower, lower degree. So it's just about activating those cold receptors. And they are activated already as soon as the water is colder than your skin.

And these triggers the inflammation in the body and damages the skin structure. So that means that it damages the proteins. And that means that it reduces the ability to retain this in the elastatin and the collagen in our skin. So it has a direct effect actually on how our skin is, is moisturized and how the collagen is kept in our skin.

And these triggers the inflammation in the body and damages the skin structure. So that means that it damages the proteins. And that means that it reduces the ability to retain this in the elastatin and the collagen in our skin. So it has a direct effect actually on how our skin is, is moisturized and how the collagen is kept in our skin.

That's something that I often get asked whether you have to shiver to get the benefits. Shivering is good because that's your muscle contracting, right? So they are working and that increases your metabolism and it burns calories, just bottom line. It's super good for you if you can do that, but you don't have to shiver for hours or anything.

That's something that I often get asked whether you have to shiver to get the benefits. Shivering is good because that's your muscle contracting, right? So they are working and that increases your metabolism and it burns calories, just bottom line. It's super good for you if you can do that, but you don't have to shiver for hours or anything.

If you are new to cold exposure, you would be shivering more than when you are adapted. The funny thing is just that as you get adapted to the cold, you would not feel the shivering as fast and as much as you did in the beginning. And that could become a problem because then people are sitting in the cold plunge and waiting for the shivering.

If you are new to cold exposure, you would be shivering more than when you are adapted. The funny thing is just that as you get adapted to the cold, you would not feel the shivering as fast and as much as you did in the beginning. And that could become a problem because then people are sitting in the cold plunge and waiting for the shivering.

So I've had people reach out to me and writing me long letters almost telling me that they didn't shiver anymore. So now the question is, are they getting any benefits or should I wait until a shiver? And some of them have like sit there for maybe too long and they could almost not get out of the cold plunge. And that's a precaution I want to say.

So I've had people reach out to me and writing me long letters almost telling me that they didn't shiver anymore. So now the question is, are they getting any benefits or should I wait until a shiver? And some of them have like sit there for maybe too long and they could almost not get out of the cold plunge. And that's a precaution I want to say.

Don't sit and wait for the shivering because at some point you won't see the shivering. The mitochondria in the muscles are also increasing as you adapt to the cold, which is a good thing for your health. But that means that you won't shiver as visually. You cannot almost see it, but the body is working hard to keep your temperature up. And that's brown fat activation and the muscles shivering.

Don't sit and wait for the shivering because at some point you won't see the shivering. The mitochondria in the muscles are also increasing as you adapt to the cold, which is a good thing for your health. But that means that you won't shiver as visually. You cannot almost see it, but the body is working hard to keep your temperature up. And that's brown fat activation and the muscles shivering.

But the shivering will be less visual. What do you call it?

But the shivering will be less visual. What do you call it?

Yes, exactly. Yeah, in the same way. But you will still have it. And your muscle contraction of the veins will be so good that you are almost like a shield to the cold. But that doesn't mean you are not exposed to the risk of nerve damage. So that is one thing that I have seen people get accidental nerve damage and that won't reverse.

Yes, exactly. Yeah, in the same way. But you will still have it. And your muscle contraction of the veins will be so good that you are almost like a shield to the cold. But that doesn't mean you are not exposed to the risk of nerve damage. So that is one thing that I have seen people get accidental nerve damage and that won't reverse.

So they will have maybe toes where they cannot feel anything in the toes anymore because they have sat for an hour in cold, cold water. So please don't do that ever. It's not healthy in any sense. So just for saying that, you still get the health benefits even though you are adapted and you are not shivering. You should not wait until you shiver.

So they will have maybe toes where they cannot feel anything in the toes anymore because they have sat for an hour in cold, cold water. So please don't do that ever. It's not healthy in any sense. So just for saying that, you still get the health benefits even though you are adapted and you are not shivering. You should not wait until you shiver.

It's not a point where you want to reach before you go up from your cold plunge. So don't make it a goal. Dechivering is good, but it should not be a goal because you will have deactivation far earlier when you're adapted and you will have that increase in metabolism anyways, but it's just not as easy to see it when you are adapted.

It's not a point where you want to reach before you go up from your cold plunge. So don't make it a goal. Dechivering is good, but it should not be a goal because you will have deactivation far earlier when you're adapted and you will have that increase in metabolism anyways, but it's just not as easy to see it when you are adapted.

The direct link to that, I don't think I've seen that, no.

The direct link to that, I don't think I've seen that, no.

So in that sense, if you do these behaviors like eating a lot of processed food with a lot of trans fats and you also don't move, you have less protein intake, then you would age very fast in your skin and you would see it. That's why how healthy you are actually on the inside will be shown on the outside.

So in that sense, if you do these behaviors like eating a lot of processed food with a lot of trans fats and you also don't move, you have less protein intake, then you would age very fast in your skin and you would see it. That's why how healthy you are actually on the inside will be shown on the outside.

No, it's not there yet. But what we can see, and I think my research has also helped putting some insights into that, that when you co-plunge, you will activate your metabolism. And meaning that you will increase your insulin sensitivity and you will clear out glucose and fatty acids from the bloodstream. And you want to have that because that clears out the calories you don't want there.

No, it's not there yet. But what we can see, and I think my research has also helped putting some insights into that, that when you co-plunge, you will activate your metabolism. And meaning that you will increase your insulin sensitivity and you will clear out glucose and fatty acids from the bloodstream. And you want to have that because that clears out the calories you don't want there.

And also that decreases or activates the brown fat, which then decreases the amount of white fat. So it's sort of like saying, can you lose weight or can you get rid of the white fat with co-plunching? In a sense, you can, but just as a workout, it's about a balance. So when you go and do a workout, when you go and do a plunge, or if you do a sauna,

And also that decreases or activates the brown fat, which then decreases the amount of white fat. So it's sort of like saying, can you lose weight or can you get rid of the white fat with co-plunching? In a sense, you can, but just as a workout, it's about a balance. So when you go and do a workout, when you go and do a plunge, or if you do a sauna,

you will have an increase in your energy expenditure. And spending more energy means you will get faster hungry, or you would even get cravings. So if you do something that gets rid of your calories or your energy very fast, which you would do with a cold plunge, you are prone to get a craving afterwards.

you will have an increase in your energy expenditure. And spending more energy means you will get faster hungry, or you would even get cravings. So if you do something that gets rid of your calories or your energy very fast, which you would do with a cold plunge, you are prone to get a craving afterwards.

So what people sometimes do wrong, if they're not mindful about it, they go home and then they eat something probably something very with high sugar or lots of fat or something, and then they are not seeing that weight loss. So it's all about being mindful about that.

So what people sometimes do wrong, if they're not mindful about it, they go home and then they eat something probably something very with high sugar or lots of fat or something, and then they are not seeing that weight loss. So it's all about being mindful about that.

If you want a fast increase in metabolism, be mindful that you don't go and just fill up your fat depots with something new with high sugar or fat. But try to actually avoid giving into your cravings because it is going to happen when you are Spending more energy, you want new energy to come into your body.

If you want a fast increase in metabolism, be mindful that you don't go and just fill up your fat depots with something new with high sugar or fat. But try to actually avoid giving into your cravings because it is going to happen when you are Spending more energy, you want new energy to come into your body.

Women should not cold plunge. I've heard that and I've been asked about that. I cannot find the research saying that this is a bad idea and have looked a lot into it because I wanted to figure out, is it different for women to cold plunge than it is for men? And how do we defend our temperature compared to men? And there's a lot of saying about that because, yeah, we can talk endless about it.

Women should not cold plunge. I've heard that and I've been asked about that. I cannot find the research saying that this is a bad idea and have looked a lot into it because I wanted to figure out, is it different for women to cold plunge than it is for men? And how do we defend our temperature compared to men? And there's a lot of saying about that because, yeah, we can talk endless about it.

Women, just to make it short, Women defend the cold differently than men would do because we have less muscle mass. That doesn't mean that we are not getting the health benefits from doing the cold plunge. We definitely do. We just defend the cold in a different way. So having more white fat, less muscle mass, we would be better at constricting and dilating our blood vessels.

Women, just to make it short, Women defend the cold differently than men would do because we have less muscle mass. That doesn't mean that we are not getting the health benefits from doing the cold plunge. We definitely do. We just defend the cold in a different way. So having more white fat, less muscle mass, we would be better at constricting and dilating our blood vessels.

Meaning that if you and me, we did a cold plunge, I would be better at constricting my veins than maybe you would, but you will have more muscle mass to increase your temperature, but I would have a shield that is better than yours. So when it comes down to whether you or a woman or a man would increase their metabolism, we would do that exactly in the same way. There's research about that.

Meaning that if you and me, we did a cold plunge, I would be better at constricting my veins than maybe you would, but you will have more muscle mass to increase your temperature, but I would have a shield that is better than yours. So when it comes down to whether you or a woman or a man would increase their metabolism, we would do that exactly in the same way. There's research about that.

And we would defend it differently, but the outcome would be the same. We would spend the same amount of energy on it, but we would have more, the women would have more brown fat to increase that temperature in the body and less muscle, meaning that if we then did... say more than two minutes of cold plunging, then I would get colder as a woman compared to a man.

And we would defend it differently, but the outcome would be the same. We would spend the same amount of energy on it, but we would have more, the women would have more brown fat to increase that temperature in the body and less muscle, meaning that if we then did... say more than two minutes of cold plunging, then I would get colder as a woman compared to a man.

So we would not need to do as long, but nobody would need to do more than a few minutes anyways. So do you see where I'm going? It's like we would defend the cold differently, but we would have the same outcome if we are not overdoing it. So meaning we will have the same activation of the brown fat and of the muscles, but probably we will activate the muscles faster than men would do.

So we would not need to do as long, but nobody would need to do more than a few minutes anyways. So do you see where I'm going? It's like we would defend the cold differently, but we would have the same outcome if we are not overdoing it. So meaning we will have the same activation of the brown fat and of the muscles, but probably we will activate the muscles faster than men would do.

So it might be that in two minutes, we would actually have become a little bit colder than a man would do in the same amount of timing, but nobody needs more than a few minutes anyways. Then there's about the cycle, women's cycle.

So it might be that in two minutes, we would actually have become a little bit colder than a man would do in the same amount of timing, but nobody needs more than a few minutes anyways. Then there's about the cycle, women's cycle.

Yes, exactly. And I think that it's important to think about it as there are a period of time where we have our period. And during that phase, we would also feel colder. Our temperature drops in the body and we are easily prone to stress. And I would say in my later years, I can feel that. When I was younger, I didn't feel anything. It was just the same thing every day.

Yes, exactly. And I think that it's important to think about it as there are a period of time where we have our period. And during that phase, we would also feel colder. Our temperature drops in the body and we are easily prone to stress. And I would say in my later years, I can feel that. When I was younger, I didn't feel anything. It was just the same thing every day.

But I feel a difference now. So if I cold plunge just before my period, I can feel that my temperature in the body is just dropping and I cannot stand the cold as much. easily as I could after my period or two weeks before my period. Then I'm fine. Then I can actually stay there for a little bit longer, but I feel more stressed right up to. And this research supports this.

But I feel a difference now. So if I cold plunge just before my period, I can feel that my temperature in the body is just dropping and I cannot stand the cold as much. easily as I could after my period or two weeks before my period. Then I'm fine. Then I can actually stay there for a little bit longer, but I feel more stressed right up to. And this research supports this.

So you would have a lower temperature, meaning your starting point would also be different. So if you are in that situation where you want to avoid getting more stressed in that period, then avoid those a week before your period or during your period. It's a little bit different from woman to woman where they feel more stressed or more sensitive. So it could be sensitive to stress.

So you would have a lower temperature, meaning your starting point would also be different. So if you are in that situation where you want to avoid getting more stressed in that period, then avoid those a week before your period or during your period. It's a little bit different from woman to woman where they feel more stressed or more sensitive. So it could be sensitive to stress.

It could also be that they feel just colder. Some women feel it, some don't. And I think it's important to ask yourself, how does this feel to me?

It could also be that they feel just colder. Some women feel it, some don't. And I think it's important to ask yourself, how does this feel to me?

A bit, yeah, a bit. There's general rules, you can say, or general rules or general recommendations of which we can see from the science. This is also a myth that I want to get into actually, that just follow your own body and just the rule of thumb is just that you don't need to know anything, just feel your way through it. And that's not how the body works. It's so decisive.

A bit, yeah, a bit. There's general rules, you can say, or general rules or general recommendations of which we can see from the science. This is also a myth that I want to get into actually, that just follow your own body and just the rule of thumb is just that you don't need to know anything, just feel your way through it. And that's not how the body works. It's so decisive.

It's that the word, it's just the body is not always telling you what's right.

It's that the word, it's just the body is not always telling you what's right.

Exactly. So, I mean, don't always listen to your body or your brain because it's definitely not always giving you the best advice.

Exactly. So, I mean, don't always listen to your body or your brain because it's definitely not always giving you the best advice.

Exactly.

Exactly.

No, exactly. I mean, there's definitely things to learn. When is a good timing for us to expose ourselves to an external stress? But I don't think that we need to make it like a rule of thumb that women should not do this at all. I think it's just about...

No, exactly. I mean, there's definitely things to learn. When is a good timing for us to expose ourselves to an external stress? But I don't think that we need to make it like a rule of thumb that women should not do this at all. I think it's just about...

getting to know the research around it and getting to learn, well, stress to the body is good for both men and women if you do it in a short amount of time. It's all about how to do this. It's just like when exercise came... around, I think it was in the 60s, 70s, where everybody was starting to jogging and running around and using that as exercise, something healthy.

getting to know the research around it and getting to learn, well, stress to the body is good for both men and women if you do it in a short amount of time. It's all about how to do this. It's just like when exercise came... around, I think it was in the 60s, 70s, where everybody was starting to jogging and running around and using that as exercise, something healthy.

Yes, exactly. It's like putting makeup on something that is already broken, right? So you have to... If you want, this is a message to all the young people, right? It's also a message to all the elderly people. You can still do something about this, but the younger people, you have the key now to do something about your behavior so you will age slower, or at least it will be shown that way.

Yes, exactly. It's like putting makeup on something that is already broken, right? So you have to... If you want, this is a message to all the young people, right? It's also a message to all the elderly people. You can still do something about this, but the younger people, you have the key now to do something about your behavior so you will age slower, or at least it will be shown that way.

And people were like, one camp was saying, oh, it's just a trend. It will go away. Nobody should do this because it's just harmful for the body. And even the police were chasing them. I read papers about that. I was like, Even here in California, it's very funny. And the other group was saying, well, this is something that could actually be very healthy for us in the long term.

And people were like, one camp was saying, oh, it's just a trend. It will go away. Nobody should do this because it's just harmful for the body. And even the police were chasing them. I read papers about that. I was like, Even here in California, it's very funny. And the other group was saying, well, this is something that could actually be very healthy for us in the long term.

And it didn't take many years to figure out, well, there are actually... It's not only about just go. It's also about how you do it. So... Lifting weights, if you lift weight, then put on more weight or less weight or doing it in another way. So different protocols for different outcomes.

And it didn't take many years to figure out, well, there are actually... It's not only about just go. It's also about how you do it. So... Lifting weights, if you lift weight, then put on more weight or less weight or doing it in another way. So different protocols for different outcomes.

So we have learned now that you can do all sorts of different kinds of exercise with different kinds of outcomes. And I think we are going to learn that with the cold and with the heat as well, that we can... We can increase our mental health. We can increase our physical health if we do it in different ways.

So we have learned now that you can do all sorts of different kinds of exercise with different kinds of outcomes. And I think we are going to learn that with the cold and with the heat as well, that we can... We can increase our mental health. We can increase our physical health if we do it in different ways.

And there might be actually a better way for women to do this kind of exercise with cold and heat and for men to do it this way or this way. The outcome is, for example, mental health or physical health. It might be that we figure out that there might be a little difference where some will enjoy this better than this protocol. And I think we will know in the future.

And there might be actually a better way for women to do this kind of exercise with cold and heat and for men to do it this way or this way. The outcome is, for example, mental health or physical health. It might be that we figure out that there might be a little difference where some will enjoy this better than this protocol. And I think we will know in the future.

Yes.

Yes.

Yeah, it's on my website. So on soberginstitute.com where they can just press newsletter or blog and then they will get to it, to the sub stack and they can read my papers.

Yeah, it's on my website. So on soberginstitute.com where they can just press newsletter or blog and then they will get to it, to the sub stack and they can read my papers.

Oh, yeah. English? Yes, actually.

Oh, yeah. English? Yes, actually.

It's coming out soon. Everything is coming together in it. And I think it's going to be a pre-sale like early 2025. So we're going to set that up and people can go and have a, yeah, there'll be a pre-sale link.

It's coming out soon. Everything is coming together in it. And I think it's going to be a pre-sale like early 2025. So we're going to set that up and people can go and have a, yeah, there'll be a pre-sale link.

Thank you for having me on.

Thank you for having me on.

Because you can do something about your behavior, change how fast you age and your skin will look different. more young. Buying that moisture that is super expensive to decrease the wrinkles is not going to work if you're not building it from the inside. And it's actually not that difficult. It's being mindful about what you eat, what you do, how you exercise.

Because you can do something about your behavior, change how fast you age and your skin will look different. more young. Buying that moisture that is super expensive to decrease the wrinkles is not going to work if you're not building it from the inside. And it's actually not that difficult. It's being mindful about what you eat, what you do, how you exercise.

So the protein intake, for example, is very, very important. The thing is that we can change our epigenetics. So the epigenetics is it's a change in our genes and how well they function. It's not a change in the DNA, but it's a change in the genes, so how well they function. And if we can increase... that function, we will look younger.

So the protein intake, for example, is very, very important. The thing is that we can change our epigenetics. So the epigenetics is it's a change in our genes and how well they function. It's not a change in the DNA, but it's a change in the genes, so how well they function. And if we can increase... that function, we will look younger.

But we can do the opposite also, changing that in a bad way if we eat unhealthy and fatty foods and processed food, for example. And trans fats are the key to this. So it increases the inflammation.

But we can do the opposite also, changing that in a bad way if we eat unhealthy and fatty foods and processed food, for example. And trans fats are the key to this. So it increases the inflammation.

What happens is that you have this inflammatory response and there are certain foods that will increase the inflammatory response. And that will be high sugar diets, as you mentioned. So what happens is that it's kind of like sugary foods or sugary drinks will activate or lead to a process that is called glycation. So this process is when sugar molecules bond to our collagen and elastatin.

What happens is that you have this inflammatory response and there are certain foods that will increase the inflammatory response. And that will be high sugar diets, as you mentioned. So what happens is that it's kind of like sugary foods or sugary drinks will activate or lead to a process that is called glycation. So this process is when sugar molecules bond to our collagen and elastatin.

Proteins are our building blocks in the body. So we need proteins to build muscles. And muscles are important for keeping the inflammation in the body down. I mention that all the time. I want people, your listeners, to remember this, that the inflammation is the root cause of looking older, getting older. So if we can decrease the inflammation, that is the key.

Proteins are our building blocks in the body. So we need proteins to build muscles. And muscles are important for keeping the inflammation in the body down. I mention that all the time. I want people, your listeners, to remember this, that the inflammation is the root cause of looking older, getting older. So if we can decrease the inflammation, that is the key.

And protein intake is important in that sense. So if you eat more protein, you will increase also your muscle mass. You have to exercise, of course. But the proteins directly also has an effect on our skin because we need protein to build collagen in our skin. So if we don't have enough protein intake, we cannot build collagen in our skin. So that is definitely also something that we need.

And protein intake is important in that sense. So if you eat more protein, you will increase also your muscle mass. You have to exercise, of course. But the proteins directly also has an effect on our skin because we need protein to build collagen in our skin. So if we don't have enough protein intake, we cannot build collagen in our skin. So that is definitely also something that we need.

And as a rule of thumb, you can say that we need 0.8 grams per kilo per day. So you can calculate that depending on your weight, of course, and... how lean you are. But that is definitely an important thing that people need to look for. So proteins are our building blocks. And without that, we will also have an increase in inflammation because we have nothing to build on.

And as a rule of thumb, you can say that we need 0.8 grams per kilo per day. So you can calculate that depending on your weight, of course, and... how lean you are. But that is definitely an important thing that people need to look for. So proteins are our building blocks. And without that, we will also have an increase in inflammation because we have nothing to build on.

So the proteins for our muscles to increase that mitochondria. Mitochondria is also the key. These are the You can say the fabrics in our cells, which will increase our metabolism. And by increasing our metabolism, we will then increase our insulin sensitivity. And with that, we will lower the inflammation. So it always is a process in the body, which is all connected.

So the proteins for our muscles to increase that mitochondria. Mitochondria is also the key. These are the You can say the fabrics in our cells, which will increase our metabolism. And by increasing our metabolism, we will then increase our insulin sensitivity. And with that, we will lower the inflammation. So it always is a process in the body, which is all connected.

So from what you eat to how the body is taking that in and building you up healthier is so important. So it's all a cascade, you can say, in the body. So eating processed food, not enough proteins, then you have a combination which will increase your inflammation and that will show on your skin.

So from what you eat to how the body is taking that in and building you up healthier is so important. So it's all a cascade, you can say, in the body. So eating processed food, not enough proteins, then you have a combination which will increase your inflammation and that will show on your skin.

So that means that if we take too much sugar in, it would decrease this process of having a lot of collagen in our skin and also how elastic it is. So we can see actually from studies where they have looked, it's a new study that is published in the German network. It's a scientific journal. They looked into different kinds of diets.

So that means that if we take too much sugar in, it would decrease this process of having a lot of collagen in our skin and also how elastic it is. So we can see actually from studies where they have looked, it's a new study that is published in the German network. It's a scientific journal. They looked into different kinds of diets.

Yes, definitely. I mean, especially if you exercise, you need even more protein. So I definitely think that's a good recommendation. And we cannot really get too much because it's like, and you can get your proteins from different things. It's not only from meat. There's also beans. I mean, there are so many places where you can also get that from a more plant-based diet if you prefer that.

But then you have to eat a lot of protein. proteins from your vegetables. It's definitely another place to go, I would say. So not that we have to go into that discussion because I think that people should do what they do. And it's definitely a thing, whether you want to be a vegetarian or you want to eat meat. It's a personal choice. It's a personal choice, I think.

But we need the proteins and I think we can go with that one gram. Yeah.

I think that people can. I do sometimes. I wouldn't say that I'm very strict with it. So I do that sometimes. It's just a powder that you can just put in your drink and then drink that. But to be honest, it's about having a healthy diet. You can increase the collagen naturally. And that's easier, I would say, because it also helps on other things. But you can take a little supplement.

I don't think that will harm anything. But taking it as a substitute. And I think that's where the misconception often comes in that people are like, oh, I can just take this and then I don't have to do all the other things. But it's a misconception because that's not going to help you. It's not going to help you enough, at least, I would say.

Yeah. And exercise first.

The thing about alcohol is a toxin, right? When you intake alcohol in the body, the body will act actually in a little bit of a fight and flight mode. And which is, it could be in other situations, it could be a good thing. But when it's alcohol, it's a toxin that's going to harm your liver and it's going to damage actually your skin.

And because we are talking about the skin, so I wanted to say that it actually directly damages your DNA. And when you damage your DNA, it leads to what people also know as oxidative stress. And exactly that. And you do that on what's called chronic alcohol intake. So you do that on a regular basis and you intake maybe also more than just one drink. I'm not talking about one drink.

So they looked into the processed diet or a diet where they eat a lot of processed food and also a diet which is more raw food like Mediterranean diet. And they compared the epigenetics in these diets and looked at more than 300 people and compared these and looked at the epigenetic changes.

I'm talking about like a chronic intake, which is also a certain amount that's going to damage your DNA and increase that oxidative stress and increase inflammation. And it seems like studies show that it increases also the speed of it. So this kind of like toxic behavior, but intake in the body will increase that inflammation and it will definitely quickly show on your skin because you cannot...

with damaged DNA and the toxin of the alcohol, you will have that damage and oxidative stress to your skin and you will wrinkle very fast. And you see that by people who are chronic alcoholics. They often also have more wrinkles, you can tell on the skin. And I've seen that also in the hospital when we have worked with the patients who are chronic alcoholics.

Yeah, exactly. Yeah, I think it's horrible to see that people actually have these huge latte and with a lot of syrup in it. And then people don't think about when you do this every day and you take this first thing in the morning, you are proning your body for a high spike in sugar in the body. And when we look at the metabolism, so this is about the inflammation again, right?

So you start off the day with a high sugar intake and you get that early spike in sugar. That's going to have a huge impact on the rest of your day, both energy wise, but also the demand on the sugar intake later on. You have the crash and the crash in sugar will then tell your body, oh, I want more sugar.

And that's where you have that crash later in the day and you want, oh, I need a new latte later. And with a lot of sugar again. And that's where you get into this bad habit, bad cycle. The body is just calling for this. It's addictive, actually.

So this sugar that you are telling your body, you're giving this every morning to your brain and your body is sort of like an addiction that you are feeding into. And we don't want that because the body needs slow carbs and not the refined carbs that's going to be taking up in the cells very fast. To avoid that spike in sugar, maybe just a normal coffee without all the sugar.

It seems so simple, but it's like, if you can get your body to almost detox or get less addicted to all this sugar in the morning, you will also be more stable, energized wise throughout the day and actually building a healthier habit. So you can start small, but just Not take the latte with all the syrup or whatever in it, but just take a regular coffee.

And what they could see was actually that those who had a healthier diet, which was more raw food and not... More minimally processed. Yes, exactly. They could see that they had more collagen in the skin and they also had less changes in their epigenetics. So it means that they had more elastic skin, more collagen in the skin, and they also looked younger.

I actually, when I was younger, I loved to have sugar in my coffee. And I remember that as being, I could not drink my coffee without that. But as soon as I, I think I was like 20, 21 or something, and I started to just avoid the sugar, now I cannot drink a coffee with sugar in it. It's just like, it just feels so wrong and it's just too sweet.

So it's also about learning, teaching your body what's actually healthy for you and when it's enough. Because the more sugar you give your body, the more it also wants going forward. So it's an addiction.

No, but it's also different. Honey is different from refined sugar.

Yes, exactly. And I love the way you said that because it's the thing about when you go and buy that coffee and you get that syrup in it, which I think is like, it's, as you said, 10 times more sweet and you don't know how much it is. It's like one pump or two or how much sugar is that exactly? And it's so sweet. It doesn't even taste like coffee anymore.

So, I mean, a little bit of honey is actually pretty good, I would say. There's antioxidants in honey. So honey can be good. And I also prefer a little bit of honey in my tea, actually. So yeah, nothing wrong with that as long as you don't pour the whole jar in it. But honey is good, actually.

So the thing is that when you do this on a regular basis, you eat a healthier food, which is not processed, then you have less inflammation, and then you will also have more collagen in the skin. So this is also a lot to do with protein and we will get to that one.

There's not a lot of research, I think, on the skin health using cold and heat therapy. But there's actually a few years ago, I read some articles about, this is about hormetic stress too. And hormetic stress, we know a lot about that. But this research was done in Aarhus in Denmark, actually by a researcher, a research group up in Aarhus University.

And they have looked at how, let's see if I can remember this. So what they did is they took skin cells and they put it in as small as like a Petri dish, and then they added heat to it to see what would happen. So this is about how the skin will age faster or slower when you heat it up to like 40 degrees Celsius. You have to like recalculate that to Fahrenheit.

But what they looked at is how chronic exposure to the heat would age or slow down the aging process. And what you could see is the skin cells that were not heated, they aged faster than those who were actually heated. So they could see that the hormetic stress, the small portion of the heat, would slow down the aging process because it increases heat shock proteins.

And that's because of hormetic stress. So that is the healthy stress. Small portions of that heat would actually increase heat shock proteins. The thing about... heat shock proteins is that they repair the cells from the inside. And when we increase the heat shock proteins, we repair the proteins, the enzymes in the cells, so they live longer.

And that means that the skin cells in this petri dish had more moist and they also had better elastin and collagen. So a small heat, a small portion of heat could actually... make your cells, your skin cells age slower. Yeah, we can actually do a human study where they use a sauna or something, and then we can look at exactly the same. It might have been done.

But if you eat these kinds of high fat diet, high sugary diet, you will increase this process, which I just mentioned called glycation. And glycation is not something that we want because we age too fast in that way.

I just don't really remember if I've looked at that. But I do remember the basic science stuff that I have read about. That makes sense.

Yes, yes. It would clear your pores, right? This is just my observation. But when I look at people who I know from Denmark who use a lot of sauna, they have more like very tight skin and they just look healthier. They have more beautiful skin. It's more glowing.

And I think it's because of the sweating, the rinsing of the pores, and also the increase in heat shock proteins when they're exposed to the heat. So that's why I love also going into the sauna. I want to pour water on the stones because then you also have the steam.

Yes. That seems like super beneficial. Yes. Steam the skin a little bit. We already know the benefits of that from putting the hot towels on your skin and the dermatologists do that all the time. And it's kind of like the same process that you are doing when you sit in the sauna and there's like steam in the room.

So you are steaming your skin and that is also moisturizing your skin, increasing the rate of sweating. So the more moist you have in the air, so that's going to increase also your sweating rate. Not that it's going to be easier for you to sweat, but it's definitely going to help your heart rate go up and the body wants to sweat at least. And that is helping also to moisturize your skin.

I think it's still underrated, I would say. I think it's something that's important in that sense that we need it nowadays. With our lifestyle today, the 21st century stress that we have, I think we need it more than ever. So I think it's something that everybody can do, and it doesn't have to be very long, actually.

So if we rate that, I would say, of course, quality sleep, you absolutely cannot negotiate with your sleep. You need those seven to nine hours per day, and you also need... a good diet, you need to look at your diet because that's how you build your body from the inside. But you can also do something from the outside, which is with cold and heat.

And mentioning heat, I think that exactly exposing yourself to that hormetic stress, which you would do with the sauna or any heat for that matter, it could also

be a hot tub it's just the heat exposure to the body which will increase the heat shock proteins the hormetic stress will start and that's going to decrease the inflammation in the body so if you can add that together with your workout so workout will come also before i would say because that's going to increase your cardiovascular health um more than a sauna if you can if we have to rate it

But doing sauna on a regular basis together with a workout, that seems to have an additive effect exactly on the risk of the chances of keeping yourself healthy in your metabolic health. So it seems from these studies from Finland that if you do sauna and you also add the exercise and you do that together, you will have a...

69% lower risk of cardiovascular diseases compared to if you actually only did the sauna alone. So by adding the workout, so doing exercise, but adding in a few saunas per week, that's going to definitely help on lowering your chances or risk of getting cardiovascular diseases. And it seems so small. It's just a little bit of adding that healthy stress to your body.

So I think compared to nowadays, modern days, where we don't have that much time, we prioritize differently. And people are always asking me, well, how do you make room for all that? Well, then take what you can, a 10-minute sauna, a 15-minute sauna, doing it just once a week will help. And if you can do more, that's just super good. But One is also good enough.

So anything helps, but the sauna is definitely a super good add-on to your workout.

Yes, you can look at it in that sense, because it could be for people who are older, who are not... really don't want to maybe do a run or maybe don't have, I mean, maybe are not physically capable of doing a run, then a sauna is something that's going to help on your cardiovascular system as well. So what we can see is that if you do a sauna,

15 minutes per day or just once a week, it's going to help you exercise actually up to zone two, a zone two workout. So we can see where people cannot really do the workout. Then a sauna is something that mimics at least a zone two exercise. on your cardiovascular health. So it's so close too.

So if you can even do both, do a walk, you can tell your mom, keep doing your walks, go to the sauna and sit there for 10 minutes, 15 minutes, or just 10 minutes, actually, because you need to get adapted to it just very slowly. And the older you are, the more difficult it is actually to adapt to cold and heat because your vasoconstriction, your vasodilation needs to get adapted as well.

And as we age, that becomes a little bit slower in process because the vasoconstriction and vasodilation in elderly people is a little bit slower than it is in younger people.

When we come from Denmark, we eat a lot of raw food. We don't eat on a daily basis a lot of processed food. Just in general, I would say that Denmark is a country where we make our own food at home.

Not the same elasticity because the endothelial cells on the inside of our veins are not as good as contracting and dilating. And we don't have that many of them when we get older. So we need to increase that slowly. And in order for them not to get dizzy or pass out even, we need to make sure that they adapt very slowly. So the older you are, take it very, very slowly with the sauna.

But as they do that, They will get the cardiovascular health. They get all the workout for the cardiovascular system, which they might not get just by going for a walk. So it's really, really good for them.

If they don't suffer from any heart diseases or have unregulated high blood pressure or low blood pressure, then this is something that I would definitely recommend your mother and your father to do.

Yes, exactly. But when we are here, I am surprised, I would say, and sometimes shocked that what you get is... A lot of like fatty foods, there's a lot of processed food here and it's definitely more than we see in Europe. You feel full very fast and everything is more sweet and it's more fatty, I would say. So the processed food here is definitely more obvious.

And I think this is super important because you will not get too old to take a sauna. This is just something you can do at almost all ages, I would say down to... 18 or something, or 14 even, but this is something that is helping people actually age slower. So we can see from data, and this is from studies that are published from Finland, where they followed more than 2,000 sauna bathers.

And these sauna bathers do saunas once a week, twice a week, three times a week, or up to every day, actually. So one to seven times per week. And what they can see from sequencing, and they can see like...

by following them for more than 25 years, they could see that those who did sauna more than one time per week, so two to three times per week, they had a 40% lower risk of dying early, you can say, compared to those who only did once a week. So it's not compared to just a random control group, which you would definitely think about who are they measuring this up against. Is it an unhealthy group?

But it's actually not. It's the same phenotype we would say in science. So the same phenotype means they actually do the same, they just do less. So one time per week is also good for you. But if you could do two to three times, you will have that 40% lower risk of cardiovascular diseases and lower risk of dying early.

And if you can go up to doing this almost every day, so four to seven times per week, we almost saw a 50% lower risk of dying early.

That's crazy, right? This is just a sauna and it's not long.

Yeah, if you could put it in a pill, everybody would take that pill. Yeah. Yeah, right? Yeah. I would take it. But then I would prefer to enjoy the sauna. I like it now. Yeah, but that's the thing. So many people actually say, I think this is a barrier for many people. Like, oh, but I don't like the heat. I feel terrible sitting in the heat and I feel miserable.

And so it's definitely a barrier for many people. It's actually not always the cold. We often talk about that. But getting too hot and have that... feeling of almost like a suffocation when you sit there in the heat and you have to like breathe through and just sit there. It's difficult for people who are not adapted. So this is the key.

So if you are new to this and you're thinking, huh, I would like to have that lower risk of dying too early. Then just remember that it's not going to be super enjoyable in the beginning. It's a phase. You need to adapt very slowly. And this is because of the increase in endorphins in the brain.

So we can go now a little bit into the brain because this is just to make people mindful about how to get started with this. So the increase in endorphins happens to old people who go into the sauna. But there could be a difference whether you are new to this or adapted. So new people will feel this miserable feeling, and that's because of dunorphin.

And dunorphin is when we feel this awful feeling, almost the opposite of endorphins. So endorphins is our happiness hormone, but that's the opposite. The dunorphin makes us feel miserable. So that's why new people in the sauna, they feel like, oh my God, I cannot stand this anymore. I feel miserable. I'll never do it again.

But just know that every time, for every time you go, you actually get your endorphin receptors in the brain more sensitive to taking that endorphin in. And that's where you build that sensitivity up. And then you feel better and better.

You can get it around every corner and it's on all the menu cards, which is a bit surprising to us. We have seen it now many times, so we kind of like know where to go not to get all that food. But I mean, it's just so normal here. And normalizing processed food is exactly what is the problem. So we have an increase in obesity on a world scale. So the pandemic is definitely increasing.

Yes, exactly. You almost get a little bit addicted to it.

You do get addicted, but that's because of that slow increase in sensitivity to the endorphins in the sauna. In the cold, it's a bit different. That's something else, another pathway. But in the sauna, I feel that there are many people telling me, oh, I cannot stand the heat. And I think it's just an important message to say that everybody can get adapted to it.

You just need to be a little bit patient and you don't have to overdo it, especially in the beginning. Just take it slowly and build those sensitivity to endorphins up. And eventually you'll be able to sit there 15 minutes, 20 minutes at 80 degrees Celsius, even with a little bit of water on the stones and you'll feel that steam.

And you increase your sweating rate because that's the purpose of it, right? The more you sweat in the sauna, the better you are at sweating in the sauna very early on when you sit there, the better you also are at getting that cardiovascular exercise for your heart. And that's the key to getting back to the fitness sauna study.

That's where you get that heart health because you increase that activity. heat shock proteins in the cells. You increase also something a little bit nerdy word, but it's nitric oxide. Nitric oxide is a fantastic molecule. And we can increase that in many ways, but it definitely also happens in the sauna.

So you want to be able to sit there just a little bit longer than just 10 minutes, get up to 15 minutes, but you don't have to like sit there for a very long time. I mean, more than 30 minutes is not necessary at all.

Yes.

Yes, exactly. And as you just mentioned, I think those are the studies that I've been reading. So going into the sauna, you would have that increase in nitric oxide and building up that endothelial layer inside your veins is going to make it more elastic. And you do want that because then you can have a better transportation of oxygen in the body.

And when you have a better oxygen transportation, you get more oxygen to all your cells, of course, and an increase in red blood cells. And that is exactly what you want. You want to have a better oxygenated body and you want that nitric oxide to increase. And the production actually happens when you're exposed to heat.

But helping ourselves understanding what is causing all this inflammation, we have to look at our environmental factors. And one of the things is what we put in our mouth. So we have to be more mindful about what exactly is it that we buy when we go out. But there's also like, that's more like a bigger problem.

Regarding sauna and microplastics, I don't know. I don't know. Do you think there's any research on it?

Gentle in a general way.

I would like to look that up if it's possible, because it seems like big molecules. And I'm not sure that sweating can remove it like that. But in general, we have looked at, there's a lot of research showing that Many different kinds of toxins can be removed from the body with heat. So with a sauna.

I think that here it is allowed to put other things in the food that we are not allowed to do in Europe. And it's definitely something that I see as a problem here. So we have a lot of food here, which is processed and we find it everywhere and people eat it everywhere and all the time, even in the morning, which I think. I think it's very surprising, shocking even.

So I wouldn't be surprised if this is also one of them, but I think that I like to like have the facts. Right.

Yes, exactly.

Oh, I think about it a lot. I think about especially those that I think that we can also control and to get away from. So it could be even what toothpaste I use, or it could be what kind of food that I buy. Where do I buy it from? Processed food, even like cereals for my kids. I think a lot about what kind of toxins that I'm putting in my basket.

beauty products beauty products especially yeah so organic i i always make sure that i buy something that is not from a brand that i have found out they might use some chemicals which i don't want to put in my face because it goes into my body into my organs so i definitely think a lot about it but that's also what we started talking about from the beginning it's not about um

Only, of course, what you put on your skin, but what you eat. So it's all connected, of course. It's all connected. It's all connected. So the toxin could also be something that you drink. So alcohol, for example, we mentioned that earlier.

So any toxin, anything that's going to kickstart the oxidative stress in the body and increase that inflammation, I think that it's not possible to completely avoid. toxins because we are here, the air is polluted anyway. So it's like you are living. We, of course, can avoid some of them by being mindful, but there's also just going to be environmental and time.

Time is also just going to age us anyways, but we can slow it down by being more mindful about it. The things that are put into our food, I think that is something that we can do something about. I really find it

mind-blowing that i come from europe and i get to the us and stay here for one two three weeks or whatever but i can feel that my body is changing when i eat the food here i can feel that my of course it's jet lag also but my sleep is not as good yeah but It's also how my body digests the food here. And I even go for the healthy food. I try to. But even that is different.

Even the oils they put on the salad. So I think that people should look into what do they actually expose their body to. And in that sense, they could change this epigenetics also. So the function of our genes. That the function of our genes is... determined for how fast we age.

They can just put them on.

Yeah, we cannot really avoid it. We cannot avoid it. There's stuff we can do.

Anything else you want to add to that list that's important for you? Small things. It could be, which I actually just recently, I took all my pants at home.

All the Teflons just went out. Oh, that's a great one. Yeah. Just because it's actually a lot. You use these pans and we make a lot of home cooking. So we need to make sure that these Teflon pans are not in our home anymore. Because Teflon pans is definitely something that we have seen in research now is a toxin for your body.

And it comes off in just so small amounts that you would never, ever see it. It's just in your food. And you're sitting there eating and you're thinking, I'm eating a home-cooked meal and it's super healthy. And now I'm eating actually a bit of my pan. You are not thinking about that, right? But it's something that I think is an important small things, but it's a one-time thing that you can do.

Just get rid of those.

Yeah, yeah.

Yes, it's the best.

Stainless steel.

It's easy and you don't have to worry about the scratches. And one other thing I also think is important is something that, I don't know if you have talked about this on the podcast, but mold in houses. I think there's a tendency that people know that, oh, I have a little bit of mold in my house, but I don't worry about it because I'm not allergic to it.

Or having symptoms. But that doesn't mean that it's not affecting you. It's not affecting your sleep. It's not affecting your body. I think that that is something that if people know that I have mold in the house, that's something they should do something about it and get rid of it because it is so toxic for the body to live in that mold.

Exactly, yeah.

Yeah, family, like enjoy them, love not being lonely. Loneliness is a big killer actually. So we know that people who are very lonely, those are actually factors that have a huge impact on our longevity and also on our health. So we can see that people who are not reaching out to family or have less friends or not having a community,

they tend to get lonely and that's actually also decreasing their health on a general level. So I would say that if you are lonely, you can look into where can you find a community, of course. But a small thing as just getting a pet is actually a very good and affordable for many people thing to do. So getting a pet will increase your level of oxytocin and that's the love hormone and

it's been shown that that's also going to increase your longevity because oxytocin is like a basic thing. Like you said, we need to cover the basics and love and feeling connected with other people and feeling important in this world is something that's like very basic to us. We need to have a purpose. We need to have something to do every day. And that, and, and,

An animal or people being dependent on you is giving you that essential purpose, that basic purpose. It could be also a job, but it's seen in studies that it's not as purposeful for people as feeling connected and important to a living human being or a pet. So I think that this is also something that people...

should look into if they had to do something about doing something for longevity and slow aging, then finding people to connect with and getting a pet. I mean, I have a dog. Yeah. Yeah. That's awesome. I also have kids and I'm a husband, but I mean, the dog is also... Very important.

co-plunging, winter swimming, we can call it many things, many modalities to get those health benefits. It's not like all the health benefits applies to all the modalities, but you would definitely get some essential benefits. And those are the increase in healthy stress, hormetic stress, which I just mentioned earlier when in connection with the sauna.

So cold plunging is good for you who wants to get more energy in your life. You want to feel more energetic. You want to feel more fresh. You also want to do, that's the acute response you can say. So there's something to get on the acute side. response of the cold plunging, but there's also something on the long run. And now I'm just going to touch upon the acute ones, right?

So you get more energetic actually immediately. That's the main part.

Yes, exactly. Your brain is awake. Yeah, we talked about that too. That's my experience. Yeah, we talked about it last time. Yeah. So it's kind of like if you... Wake up in the morning and you are maybe a person who usually drinks three cups or four cups of coffee just to wake up. Then that might be a lot. So you could consider doing something else.

And a cold shower, a cold plunge could be a substitute for at least... Yeah, maybe all of those coffees or at least a couple of them. And it's more healthy because you activate dopamine in your brain to get that energy, you get that motivation for the day and noradrenaline, which will give you exactly that energy and drive and you will get out the door and feel more fresh.

That is a good substitute for the coffee. You would also have that increase in brown fat activation. So this is on the metabolism side. That will increase immediately. You will activate the brown fat cells immediately, which will then use the sugar and the fat from the bloodstream and decrease those levels immediately.

Cleaning it up means that you are further away from getting type 2 diabetes on the long run. But right here and now, you will also have a clearance of that from the bloodstream. And that is really good because you want to lower your blood sugar levels and cold plunging or cold showers will do that immediately for you.

And some people would say, well, it's only for maybe a few minutes that you do this cold plunge or the showers. But people should remember that the metabolism, just like when you go and work out in your fitness facilities, you would have that aftermath after workout. And you also have that with the cold plunging.

So when you get out of that shower or plunge, the body will work hard to reheat your body. So the main thing is actually getting your body out of that comfort zone temperature-wise that will force the body to get back to the normal temperature. And that takes a lot of energy for the body. Just like when you go and exercise and afterwards the body wants to get back to that normal state.

So the adaptation process afterwards is exactly where your metabolism is working. Your neurotransmitters in the brain are working, giving you that boost, giving you that drive, and you will feel for hours afterwards. We call it a winter swim high.

You can say it after the aftermath of feeling energetic, but also in the long run, if you do this on a regular basis, you will have the benefits on a metabolic level.

place also so increase in insulin sensitivity so you're further away of getting type 2 diabetes and lowering that inflammation and now we're back to the inflammation state right that's the root cause of everything everything bad you don't want to have an increase in inflammation in the body but doing these kind of healthy stressors um cold plunging sauna um work out.

So the exercise part is very important, but the exercise happens in the cold as well. That helps you on your metabolism, lowering that inflammation.

It's a question that I get a lot. And I think it depends on what you want, of course. So when you do a workout and you want to build muscles and you, of course you want to do that, but not all people go and do a workout to get every little small inch of muscle mass or growth.

So if you're not very concerned about that little inch that you want your muscles to grow, a co-plunge right after is not going to hurt that much. I mean, hurt that much meaning also that it takes away your pain.

So getting rid of that soreness right after your workout actually means that you can go again already, maybe the next day, and then you will have an increase in your performance, meaning you will then have more muscle mass growth. So the net of all that would mean that you would just get rid of the pain.

So if you don't do the cold plunge, you would just have to, I mean, have that soreness maybe, and you will have the pain and you will have to work a few days and then work on some other muscles in your body. And you won't be able to maybe do exactly that muscle group again.

So when you then look at it in that way, I think that the cold plunge, maybe a few hours after or right after, it's not going to hurt that much. And the science on it, I don't think shows that it has that big a difference for people. But if you are very concerned about muscle growth and you're a bodybuilder, then I think you should wait. So it depends on your outcome. What do you want from this?

So if you're a bodybuilder and it means a lot to you, then you could wait a few hours, four hours, maybe after. Or even doing it on another day. But it could also be that you are a competitive athlete or they often do the cold plunge right after. And that is to get rid of that soreness.

So what happens is that when you get into the cold water, you would increase TNF alpha, which will then activate the inflammatory process. So you won't have that pain. Right. So the soreness goes away and they can go and compete again the next day and have a peak performance.

They can run faster, they can jump higher or what they do, but the muscle will not be that sore because they just stopped that inflammatory process. And that's a good thing because then they can perform better. So it really depends on what you want to get it out.

Yes.

Yes. So it's hidden in the food. It's just added to the foods, as you just mentioned. And that's where I think it's difficult for us to be mindful about what we eat, but just be more concerned about when we go out and eat, because that's where we cannot see what's actually coming into our food.

Yeah. That great plan.

Nothing wrong with that. Absolutely not. Actually, it will give you that energy to go and do your exercise even more efficiently because you have the energy, you have already the dopamine spike to go and give it all. So you will be, you have awakened the body to, you have pruned it a bit, I would say. Yeah, good thing.

I think there's a top one and two. So the longer is better.

I think that there's a mistake there, that people do longer exposure, do compete a lot. I see this in Facebook groups where people are joining and can talk to each other about how long did you do? And then it sort of becomes a competition. And it sort of builds up even more and more that people think that the more is better. Now I can do longer. If I do this, I can do longer.

And I just keep thinking that they have no idea what they're actually doing to their body. Longer doesn't mean better. So actually... Shorter is better because it's activating that hormetic stress in the body. You don't need to go longer. You don't need to cool your deep tissues. So this is the science on it. You have to activate your cold receptors, which are located in your skin.

So just a trick question. Do you need to cool down your inner tissues to activate your cold receptors? No. And it actually shows that cooling your deeper tissues has no benefits at all. There's no signs showing that cooling down your deeper tissue gives you any benefits when it comes to health.

The health is there when you activate the co-receptors on the skin and giving you that activation of your fight and flight system and activation of your parasympathetic nervous system. So the autonomic nervous system is activated immediately as you go into the cold. And within a few minutes, it's there and it's activated. You get the health benefits and activation of your metabolism.

So yeah, I definitely want to say home cooking is the best thing to do because then you know exactly what you're doing. And trans fats are definitely and processed food is the key to increasing our inflammation and looking older eventually. So the fast food chips, baked goods, it often contains all these trans fats that we have to try to avoid.

But cooling down the deeper tissue has nothing to do with health. Actually, I would say the opposite, because you are maybe exposing your cardiovascular system to too much stress, too much damage, and you are pushing that cardiovascular system.

Yes, exactly.

Yeah, I think that it's both men and women, actually. I tend to see the competitive side more in male groups doing this. But the colder is better is a misconception for both genders. So colder is definitely going to activate your sympathetic nervous system faster. So the intensity of the cold is better. is doing its work, but then you don't have to do as long, right?

So you can decrease on timing if you decrease the temperature, you can say that. But colder is better. At some point, you can almost not get it colder, right? And that's not going to help on your adaptation. It's not going to increase the benefits. But maybe actually increasing the temperature is going to help also because then you...

are getting out of that zone of getting just colder and colder and the body needs to adapt to a new temperature. So it's all about like changing the weights of your cold exposure. And that could also mean going a little bit warmer. So if you look to nature, so in Europe, in the Nordics, we have the sea, we have the nature and we just follow the seasons.

And that means that we get this adaptation flow and we just follow the nature, follow the temperatures. And that goes down and up, of course, but that keeps our body and our brain constantly in the adaptation mode. You don't want to get too comfortable at zero degrees Celsius because that's expected from the body at some point.

So you don't want to just decrease the temperature and get colder and colder because, I mean, at some point you will be so good at contracting your veins as well that the cold, the skin will be like a shield.

Yeah.

No, exactly.

It's encouraging. And I think that that's the underlying course. I think why people are like... For fun, like competing with each other. It's like an accountability thing to do, encouraging each other. But it can also just get over there where people think, oh, we have to do it this way. And encouraging people can be in many ways. It doesn't have to be on the timing and on the temperature.

It could just be on just doing it. Because there's no health after a certain amount of minutes or at a lower, lower degree. So it's just about activating those cold receptors. And they are activated already as soon as the water is colder than your skin.

And these triggers the inflammation in the body and damages the skin structure. So that means that it damages the proteins. And that means that it reduces the ability to retain this in the elastatin and the collagen in our skin. So it has a direct effect actually on how our skin is, is moisturized and how the collagen is kept in our skin.

That's something that I often get asked whether you have to shiver to get the benefits. Shivering is good because that's your muscle contracting, right? So they are working and that increases your metabolism and it burns calories, just bottom line. It's super good for you if you can do that, but you don't have to shiver for hours or anything.

If you are new to cold exposure, you would be shivering more than when you are adapted. The funny thing is just that as you get adapted to the cold, you would not feel the shivering as fast and as much as you did in the beginning. And that could become a problem because then people are sitting in the cold plunge and waiting for the shivering.

So I've had people reach out to me and writing me long letters almost telling me that they didn't shiver anymore. So now the question is, are they getting any benefits or should I wait until a shiver? And some of them have like sit there for maybe too long and they could almost not get out of the cold plunge. And that's a precaution I want to say.

Don't sit and wait for the shivering because at some point you won't see the shivering. The mitochondria in the muscles are also increasing as you adapt to the cold, which is a good thing for your health. But that means that you won't shiver as visually. You cannot almost see it, but the body is working hard to keep your temperature up. And that's brown fat activation and the muscles shivering.

But the shivering will be less visual. What do you call it?

Yes, exactly. Yeah, in the same way. But you will still have it. And your muscle contraction of the veins will be so good that you are almost like a shield to the cold. But that doesn't mean you are not exposed to the risk of nerve damage. So that is one thing that I have seen people get accidental nerve damage and that won't reverse.

So they will have maybe toes where they cannot feel anything in the toes anymore because they have sat for an hour in cold, cold water. So please don't do that ever. It's not healthy in any sense. So just for saying that, you still get the health benefits even though you are adapted and you are not shivering. You should not wait until you shiver.

It's not a point where you want to reach before you go up from your cold plunge. So don't make it a goal. Dechivering is good, but it should not be a goal because you will have deactivation far earlier when you're adapted and you will have that increase in metabolism anyways, but it's just not as easy to see it when you are adapted.

The direct link to that, I don't think I've seen that, no.

So in that sense, if you do these behaviors like eating a lot of processed food with a lot of trans fats and you also don't move, you have less protein intake, then you would age very fast in your skin and you would see it. That's why how healthy you are actually on the inside will be shown on the outside.

No, it's not there yet. But what we can see, and I think my research has also helped putting some insights into that, that when you co-plunge, you will activate your metabolism. And meaning that you will increase your insulin sensitivity and you will clear out glucose and fatty acids from the bloodstream. And you want to have that because that clears out the calories you don't want there.

And also that decreases or activates the brown fat, which then decreases the amount of white fat. So it's sort of like saying, can you lose weight or can you get rid of the white fat with co-plunching? In a sense, you can, but just as a workout, it's about a balance. So when you go and do a workout, when you go and do a plunge, or if you do a sauna,

you will have an increase in your energy expenditure. And spending more energy means you will get faster hungry, or you would even get cravings. So if you do something that gets rid of your calories or your energy very fast, which you would do with a cold plunge, you are prone to get a craving afterwards.

So what people sometimes do wrong, if they're not mindful about it, they go home and then they eat something probably something very with high sugar or lots of fat or something, and then they are not seeing that weight loss. So it's all about being mindful about that.

If you want a fast increase in metabolism, be mindful that you don't go and just fill up your fat depots with something new with high sugar or fat. But try to actually avoid giving into your cravings because it is going to happen when you are Spending more energy, you want new energy to come into your body.

Women should not cold plunge. I've heard that and I've been asked about that. I cannot find the research saying that this is a bad idea and have looked a lot into it because I wanted to figure out, is it different for women to cold plunge than it is for men? And how do we defend our temperature compared to men? And there's a lot of saying about that because, yeah, we can talk endless about it.

Women, just to make it short, Women defend the cold differently than men would do because we have less muscle mass. That doesn't mean that we are not getting the health benefits from doing the cold plunge. We definitely do. We just defend the cold in a different way. So having more white fat, less muscle mass, we would be better at constricting and dilating our blood vessels.

Meaning that if you and me, we did a cold plunge, I would be better at constricting my veins than maybe you would, but you will have more muscle mass to increase your temperature, but I would have a shield that is better than yours. So when it comes down to whether you or a woman or a man would increase their metabolism, we would do that exactly in the same way. There's research about that.

And we would defend it differently, but the outcome would be the same. We would spend the same amount of energy on it, but we would have more, the women would have more brown fat to increase that temperature in the body and less muscle, meaning that if we then did... say more than two minutes of cold plunging, then I would get colder as a woman compared to a man.

So we would not need to do as long, but nobody would need to do more than a few minutes anyways. So do you see where I'm going? It's like we would defend the cold differently, but we would have the same outcome if we are not overdoing it. So meaning we will have the same activation of the brown fat and of the muscles, but probably we will activate the muscles faster than men would do.

So it might be that in two minutes, we would actually have become a little bit colder than a man would do in the same amount of timing, but nobody needs more than a few minutes anyways. Then there's about the cycle, women's cycle.

Yes, exactly. And I think that it's important to think about it as there are a period of time where we have our period. And during that phase, we would also feel colder. Our temperature drops in the body and we are easily prone to stress. And I would say in my later years, I can feel that. When I was younger, I didn't feel anything. It was just the same thing every day.

But I feel a difference now. So if I cold plunge just before my period, I can feel that my temperature in the body is just dropping and I cannot stand the cold as much. easily as I could after my period or two weeks before my period. Then I'm fine. Then I can actually stay there for a little bit longer, but I feel more stressed right up to. And this research supports this.

So you would have a lower temperature, meaning your starting point would also be different. So if you are in that situation where you want to avoid getting more stressed in that period, then avoid those a week before your period or during your period. It's a little bit different from woman to woman where they feel more stressed or more sensitive. So it could be sensitive to stress.

It could also be that they feel just colder. Some women feel it, some don't. And I think it's important to ask yourself, how does this feel to me?

A bit, yeah, a bit. There's general rules, you can say, or general rules or general recommendations of which we can see from the science. This is also a myth that I want to get into actually, that just follow your own body and just the rule of thumb is just that you don't need to know anything, just feel your way through it. And that's not how the body works. It's so decisive.

It's that the word, it's just the body is not always telling you what's right.

Exactly. So, I mean, don't always listen to your body or your brain because it's definitely not always giving you the best advice.

Exactly.

No, exactly. I mean, there's definitely things to learn. When is a good timing for us to expose ourselves to an external stress? But I don't think that we need to make it like a rule of thumb that women should not do this at all. I think it's just about...

getting to know the research around it and getting to learn, well, stress to the body is good for both men and women if you do it in a short amount of time. It's all about how to do this. It's just like when exercise came... around, I think it was in the 60s, 70s, where everybody was starting to jogging and running around and using that as exercise, something healthy.

Yes, exactly. It's like putting makeup on something that is already broken, right? So you have to... If you want, this is a message to all the young people, right? It's also a message to all the elderly people. You can still do something about this, but the younger people, you have the key now to do something about your behavior so you will age slower, or at least it will be shown that way.

And people were like, one camp was saying, oh, it's just a trend. It will go away. Nobody should do this because it's just harmful for the body. And even the police were chasing them. I read papers about that. I was like, Even here in California, it's very funny. And the other group was saying, well, this is something that could actually be very healthy for us in the long term.

And it didn't take many years to figure out, well, there are actually... It's not only about just go. It's also about how you do it. So... Lifting weights, if you lift weight, then put on more weight or less weight or doing it in another way. So different protocols for different outcomes.

So we have learned now that you can do all sorts of different kinds of exercise with different kinds of outcomes. And I think we are going to learn that with the cold and with the heat as well, that we can... We can increase our mental health. We can increase our physical health if we do it in different ways.

And there might be actually a better way for women to do this kind of exercise with cold and heat and for men to do it this way or this way. The outcome is, for example, mental health or physical health. It might be that we figure out that there might be a little difference where some will enjoy this better than this protocol. And I think we will know in the future.

Yes.

Yeah, it's on my website. So on soberginstitute.com where they can just press newsletter or blog and then they will get to it, to the sub stack and they can read my papers.

Oh, yeah. English? Yes, actually.

It's coming out soon. Everything is coming together in it. And I think it's going to be a pre-sale like early 2025. So we're going to set that up and people can go and have a, yeah, there'll be a pre-sale link.

Thank you for having me on.

Because you can do something about your behavior, change how fast you age and your skin will look different. more young. Buying that moisture that is super expensive to decrease the wrinkles is not going to work if you're not building it from the inside. And it's actually not that difficult. It's being mindful about what you eat, what you do, how you exercise.

So the protein intake, for example, is very, very important. The thing is that we can change our epigenetics. So the epigenetics is it's a change in our genes and how well they function. It's not a change in the DNA, but it's a change in the genes, so how well they function. And if we can increase... that function, we will look younger.

But we can do the opposite also, changing that in a bad way if we eat unhealthy and fatty foods and processed food, for example. And trans fats are the key to this. So it increases the inflammation.

What happens is that you have this inflammatory response and there are certain foods that will increase the inflammatory response. And that will be high sugar diets, as you mentioned. So what happens is that it's kind of like sugary foods or sugary drinks will activate or lead to a process that is called glycation. So this process is when sugar molecules bond to our collagen and elastatin.

Proteins are our building blocks in the body. So we need proteins to build muscles. And muscles are important for keeping the inflammation in the body down. I mention that all the time. I want people, your listeners, to remember this, that the inflammation is the root cause of looking older, getting older. So if we can decrease the inflammation, that is the key.

And protein intake is important in that sense. So if you eat more protein, you will increase also your muscle mass. You have to exercise, of course. But the proteins directly also has an effect on our skin because we need protein to build collagen in our skin. So if we don't have enough protein intake, we cannot build collagen in our skin. So that is definitely also something that we need.

And as a rule of thumb, you can say that we need 0.8 grams per kilo per day. So you can calculate that depending on your weight, of course, and... how lean you are. But that is definitely an important thing that people need to look for. So proteins are our building blocks. And without that, we will also have an increase in inflammation because we have nothing to build on.

So the proteins for our muscles to increase that mitochondria. Mitochondria is also the key. These are the You can say the fabrics in our cells, which will increase our metabolism. And by increasing our metabolism, we will then increase our insulin sensitivity. And with that, we will lower the inflammation. So it always is a process in the body, which is all connected.

So from what you eat to how the body is taking that in and building you up healthier is so important. So it's all a cascade, you can say, in the body. So eating processed food, not enough proteins, then you have a combination which will increase your inflammation and that will show on your skin.

So that means that if we take too much sugar in, it would decrease this process of having a lot of collagen in our skin and also how elastic it is. So we can see actually from studies where they have looked, it's a new study that is published in the German network. It's a scientific journal. They looked into different kinds of diets.