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Speaker 1: This is the Fits In with Kate Richie podcast.

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Speaker 2: Hey, let's talk about living to one hundred. Let's talk

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Speaker 2: about a couple of popular trends as well. At the moment.

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Speaker 2: One is fasting. We're talking about Rushi Sunat. He is

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Speaker 2: the Prime Minister of Great Britain. He came out overnight

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Speaker 2: and said that he fasts from five pm on Sunday

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Speaker 2: night to five am on Tuesday morning.

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Speaker 1: How many hours that is?

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Speaker 2: Seventy two hours?

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Speaker 1: Monday massive.

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Speaker 3: Monday is one of the toughest days of the week

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Speaker 3: and you're not eating and eating.

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Speaker 2: It's not seventy two hours.

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Speaker 1: One day, It's like eight hours. Yeah, he's two days fasting.

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Speaker 2: Did I get that wrong or right? Tom?

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Speaker 1: No, No, you're thirty six hours.

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Speaker 3: He's five pm to five am.

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Speaker 1: Yeah, he's just before that.

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Speaker 2: One of the interesting ones to is year old cold plunge.

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Speaker 2: I do the other day, but I went from a

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Speaker 2: sauna to a cold plunge and it was three to

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Speaker 2: five degrees so it was one of It wasn't just

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Speaker 2: ice in the bath. It was one of those tanks.

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Speaker 2: You know a lot of people are buying and I

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Speaker 2: head spin like you wouldn't believe merely passed out, merely

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Speaker 2: passed out, almost had to be dragged from the tub.

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Speaker 2: After about three minutes, you've got the home fits.

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Speaker 3: You do the ice plunge first, because I think you

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Speaker 3: probably you're probably spinning it because you were in the

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Speaker 3: sauna for forty minutes before you jumped into.

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Speaker 2: Twenty minutes sauna, twenty minutes infrared, then into the ice

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Speaker 2: and then into a hot spa. That advice is that

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Speaker 2: what they rode up for you as they did. That

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Speaker 2: was sort of the program for the hour at this

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Speaker 2: center that I was at, which you know, supports the

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Speaker 2: cold plunge and all the different temperature therapies, which seems

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Speaker 2: to be the hottest thing on the market. The amount

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Speaker 2: of Instagram ads that I get served for an infrared

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Speaker 2: sauna and a cold plunge is extraordance.

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Speaker 1: Because your phone's listening to you.

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Speaker 2: It is how many, how many days? How many plunges

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Speaker 2: a day or a week are you doing? Fits?

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Speaker 3: I'm doing two a day, right, and that's just withour

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Speaker 3: You sort of hit a wall a couple of times

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Speaker 3: a day, and that's just do you know what it

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Speaker 3: is though? It's just the shock to the system. That's

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Speaker 3: what you need to do, you need to train. It's

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Speaker 3: more for your mind and it's about resilience to you know,

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Speaker 3: when it's freezing cold outside, for you to jump into

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Speaker 3: an ice bath, that is the hardest thing to do

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Speaker 3: because you're obviously saying to yourself, Kate, oh my god,

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Speaker 3: it's six degrees outside. There's no way I'm freezing cold.

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Speaker 3: I'm not jumping into that. But when you do it

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Speaker 3: and you complete it at the end of it, it's

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Speaker 3: such a feat that you say to yourself.

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Speaker 1: I feel great. I really do feel great.

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Speaker 3: And the ice bath does you know obviously it's great

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Speaker 3: for anti inflammatory and all that kind of stuff.

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Speaker 1: Well, that's what I get out of there, and you

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Speaker 1: want to tackle the world, you know.

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Speaker 3: I feel like it's I actually want to come in

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Speaker 3: and see you guys.

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Speaker 1: And that's been really hard for me to do over

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Speaker 1: the last few years. Do you have one before the show? No,

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Speaker 1: I this is the thing. That's my next step, Kate,

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Speaker 1: is to do it before the show, because.

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Speaker 2: Yeah, that's a big ask at that time of the morning.

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Speaker 2: Interesting thing. So doctor Lewis's a former triathlet. She's talking

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Speaker 2: about this on Instagram. She said, exposing your body to

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Speaker 2: hot and cold is similar to exercise, but it makes

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Speaker 2: you more resilient and you age better. So in twenty fifteen,

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Speaker 2: that is a study of two three hundred Finish men

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Speaker 2: over twenty years. They found that those who visited saunas

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Speaker 2: around four to seven times a week were less likely

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Speaker 2: to die from heart attacks. The research suggests popular saunas

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Speaker 2: have few health risks. But then I got served this

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Speaker 2: from a doctor the other day on TikTok. Have a

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Speaker 2: listen core plunging.

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Speaker 4: What happens to your body immediately. Your heart rate will increase,

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Speaker 4: your blood pressure will increase, your respiration rate will increase.

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Speaker 4: If you are prone to a fatal cardiac arrhythmia, that

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Speaker 4: will happen, as did to a thirty nine year old

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Speaker 4: who didn't realize she had that problem and diet in

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Speaker 4: Derby last year. It does not strip away fat from

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Speaker 4: your body. It does not help inflammation. In fact, cold

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Speaker 4: water is actually pro plammatory. The reason it decreases pain

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Speaker 4: is because you only have so many pain receptors going

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Speaker 4: to your brain and when you flood them with cold water,

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Speaker 4: you won't feel the pain from your workout. But it

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Speaker 4: will delay muscle growth. But let me show you the

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Speaker 4: final trick that happens with people most of the time.

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Speaker 4: When you see people doing cold plunges, it's warm water

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Speaker 4: with ice on top, because they're not crazy enough to

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Speaker 4: be able to get into the water that quickly and

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Speaker 4: sit that long. Understand, the American Heart Association advises against

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Speaker 4: cold plunging, as is just about every medical organization for

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Speaker 4: a reason.

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Speaker 2: So now I don't know what to believe. You may

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Speaker 2: be plunging or not plunging.

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Speaker 1: Well, I don't know.

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Speaker 2: We need a doctor. We need a doctor immediately on

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Speaker 2: this showct Richie, get that doctor on.

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Speaker 1: Oh, I found the doctor Brown. There's a doctor in

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Speaker 1: the house. I was thinking, who's the Tommy the love

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Speaker 1: doctor has arrived. No, we have doctor Andrew Rochford.

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Speaker 2: Welcome to the show. Andrew, Hi roch Hi you Yeah,

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Speaker 2: we good bunny. And now we don't know what to

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Speaker 2: believe because it's the trend. Everybody seems to be doing it,

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Speaker 2: and there are cold plunge ice baths popping up all

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Speaker 2: over the place.

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Speaker 1: What are you meant to do?

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Speaker 5: The first thing I'd do is stop getting your medical

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Speaker 5: advice from TikTok and Instagram. That's probably where i'd start.

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Speaker 5: Then after that you've got to figure out what you're

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Speaker 5: doing it. Like everything, I mean, there.

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Speaker 1: Is all everything.

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Speaker 5: Okay, So let me go out. I'm going to go

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Speaker 5: back to the beginning because we do this a lot.

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Speaker 5: I enjoy these conversations and always seem to sit in

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Speaker 5: the same space with bringing me going is this good

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Speaker 5: for me or bad for me? Everything is good for

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Speaker 5: you or bad for you. Everything is risk versus benefit,

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Speaker 5: no matter what it is, walking across the street, getting

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Speaker 5: out of bed in the morning, getting in a cold plunge,

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Speaker 5: wrestling an alligator in a sauna. They've all got FROs

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Speaker 5: and cons. The point is figuring out why you're doing

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Speaker 5: it and weighing up the risk versus benefits. So he's

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Speaker 5: not rot.

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Speaker 1: He's right.

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Speaker 5: When you get into an ice bath or a cold plunge, Yes,

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Speaker 5: your heart rate goes up, your blood pressure, you know,

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Speaker 5: it goes up Phase O constrict So if you ask

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Speaker 5: somebody at risk, it's probably you know, it's a shock

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Speaker 5: to the system. There's a risk for other people. There

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Speaker 5: are benefits. Like Kings talking about, there is research that

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Speaker 5: shows that it is good for certain parts of not

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Speaker 5: only your physical and your mental well being So it

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Speaker 5: really is about understanding who you are or why you're

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Speaker 5: doing it, getting good evidence based research, and then making

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Speaker 5: a decision for yourself, because I can guarantee you you

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Speaker 5: will get served another real from somebody who will be

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Speaker 5: telling you the complete opposite today of what you just listen.

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Speaker 2: Can you tell me roch for those plunging, I mean,

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Speaker 2: there's certain temperatures you do at as well, and that's

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Speaker 2: been my experience is sort of three to five degrees.

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Speaker 2: Then there's sort of the eight to ten. But how

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Speaker 2: long are you meant to stay in four?

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Speaker 5: Well, again it depends be lower the temperature, are less time.

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Speaker 5: Supposedly an an ice bath versus cold plunge, Technically they're

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Speaker 5: two different things. Bark is cold, has ice involved, tends

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Speaker 5: to be shorter periods of time three to five minutes.

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Speaker 5: Cold plunge slightly higher temperature at ten to fifteen and

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Speaker 5: that's you know, you can do between five to ten

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Speaker 5: minutes recommended. But again, I think it's really about trying

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Speaker 5: to figure out what you're getting out of it if

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Speaker 5: you were doing this, and you know, there's been this

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Speaker 5: kind of whole trend here now as I age in

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Speaker 5: weight loss again eating three burgers and large fries in

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Speaker 5: your cold plunge. He's not going to help dam with

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Speaker 5: your weight loss. And I think that you know, for me,

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Speaker 5: I prescribe to the idea that there are there is

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Speaker 5: some research. You know, it does help with information and

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Speaker 5: other elements. But the bit for me very much in

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Speaker 5: them in fifties can which is doing things that challenge

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Speaker 5: you mentally, doing things that make that are hard for

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Speaker 5: you to do. There is a huge amount of research

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Speaker 5: that shows that you can become more resilient. He becomes

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Speaker 5: somebody that in tough experiences has better stress and an

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Speaker 5: emotional response and all of that I think is really

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Speaker 5: where people see a lot of benefits out of doing

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Speaker 5: things right one or pushing themselves physically, doing more mental

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Speaker 5: or reducing the types of food that they're eating. That's

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Speaker 5: a mental thing. What's the benefits versus physical?

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Speaker 1: Got it? Can I throw this out there?

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Speaker 5: Kate?

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Speaker 3: Would you be prepared to do it for the show?

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Speaker 3: Because it is.

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Speaker 1: It's a shock to the system, Kate, to jump into

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Speaker 1: a bath.

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Speaker 3: It's five degrees and it's all about and then you

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Speaker 3: work on your breathing and it's bringing your heart rate

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Speaker 3: down and trying to relax while you do it.

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Speaker 1: The longer that you're in there, the easier it gets.

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Speaker 3: But it's like that first initial reaction of people is

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Speaker 3: amazing to see.

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Speaker 1: Kate, Could you do this for the show?

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Speaker 3: Could we see an ice bath at some stage from

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Speaker 3: it would be nice?

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Speaker 1: Do I get? Who am I having a bath with just.

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Speaker 2: A few in the eyes and right? If rochers around,

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Speaker 2: he can be the drop.

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Speaker 3: I don't think I could get through the pain because

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Speaker 3: I've only ever done it once and I seriously climbed

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Speaker 3: in and I lasted about twenty seconds okay, and was painful,

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Speaker 3: And I think it's a mental It's a mental thing.

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Speaker 1: Kate, you can do I'm not strong enough.

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Speaker 2: Is that going to be awkward if we get Roch

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Speaker 2: and Kate to have a bath in the studio. Yeah, Look,

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Speaker 2: it's a hard chat for Rouch to have with his

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Speaker 2: wife and we'll see how we go.

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Speaker 1: Sorry about that.

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Speaker 2: He was just coming in to chat about facts. We'll

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Speaker 2: organize that.

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Speaker 1: Like you know what it's on?

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Speaker 2: Fits in Whipper with Kate Ritchie is a Nova podcast

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Speaker 2: walk great shows like this. Download the Nova Player by

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