WEBVTT - Short Stuff: Hot Cold Plunge

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<v Speaker 1>Hey, and welcome to the short Stuff Josh, Chuck, Jerry,

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<v Speaker 1>not Dave, but Dave short stuff. Let's go.

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<v Speaker 2>That's right. We're talking about a the very hot trend.

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<v Speaker 2>It's been around for a long long time depending on

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<v Speaker 2>where you are in the world, but it's a very

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<v Speaker 2>hot trend of course among probably celebrity types and influencers.

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<v Speaker 2>We're talking, of course about cold plunging and specifically the

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<v Speaker 2>sort of hot cold thing, either hot tub or sauna. Yeah,

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<v Speaker 2>I'm sorry, souna.

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<v Speaker 1>Is that just you that says that?

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<v Speaker 2>No, we got When we did our sauna episode, every

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<v Speaker 2>finished person in the world wrote in and said it's

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<v Speaker 2>pronounced sona.

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<v Speaker 1>Wow, great, nicely done. I'm gonna start saying sausage, sausage.

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<v Speaker 2>I already say sausage. Yeah, you want to see how

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<v Speaker 2>the sausage is made?

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<v Speaker 1>Do you? Are you part finned? No?

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<v Speaker 2>No, I wish I was, but I'm not.

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<v Speaker 1>Okay, So yeah, it does kind of make sense that

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<v Speaker 1>this would be like big in Finland because the Fins

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<v Speaker 1>were the ones who were credited with inventing the sauna. Sauna,

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<v Speaker 1>which supposedly in Thinn sauna means bath, essentially what you

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<v Speaker 1>would call bath and before the Fins had running hot

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<v Speaker 1>water that was handy everywhere. They used saunas to basically

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<v Speaker 1>bathe rather than having to just go out in the

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<v Speaker 1>snow and bathe.

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<v Speaker 2>Yeah, I guess like a dry bath, a hot dry.

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<v Speaker 1>Bath exactly that you make yourself wet in.

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<v Speaker 2>That's right, exactly, You're you're you're lathering up with your

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<v Speaker 2>own liquids. That sounds really gross. If you go to

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<v Speaker 2>like the Finished Tourism Board website or something, you might

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<v Speaker 2>see them also say something like this when you come

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<v Speaker 2>out of the sauna, jump into a lake, or roll

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<v Speaker 2>in the snow.

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<v Speaker 1>Because they all sound like Freud.

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<v Speaker 2>Apparently they do. If you do roll in the snow,

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<v Speaker 2>make sure it is fresh and powdery. Old icy snow

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<v Speaker 2>can have an effect on your skin like sandpaper that chuck.

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<v Speaker 1>One of that voice is one of your Halloween episode voices.

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<v Speaker 1>I recognize it from some Yeah.

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<v Speaker 2>So what they're talking about, though, is this hot to

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<v Speaker 2>cold thing which is leaving a sauna and jumping right

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<v Speaker 2>into some cold water or in their case a lot

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<v Speaker 2>of times, snow.

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<v Speaker 1>Yeah, which is awesome. It can be really great, But

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<v Speaker 1>just like any trend or thing that everybody's behind, it's

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<v Speaker 1>worth taking an extra look to see if it may

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<v Speaker 1>or may not be actually beneficial, could even be harmful.

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<v Speaker 1>And it turns out there is a lot of evidence

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<v Speaker 1>on each saunas and cold therapy, cold plunges, that kind

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<v Speaker 1>of thing that say, yeah, these actually do have some

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<v Speaker 1>pretty good beneficial effects, but both of them also pose risks,

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<v Speaker 1>and there's not a lot of actual research on combining them,

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<v Speaker 1>which is purposefully shocking your body temperature wise, that's the

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<v Speaker 1>point of that hot cold thing. We're not exactly sure

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<v Speaker 1>if it's a good thing for you.

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<v Speaker 2>Yeah, I mean, I think we all know that like

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<v Speaker 2>a sauna or something like that, getting a good sweat

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<v Speaker 2>in can be good for you. There's a lot of

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<v Speaker 2>benefits to sweating. You're regulating your body temperature, you're activating

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<v Speaker 2>your cardiovascular system. It kind of can mimic exercise, even

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<v Speaker 2>cardiovascular exercise. We also know that it can help detoxify you.

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<v Speaker 2>And we also know that cold stuff has benefits and

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<v Speaker 2>it's a great anti inflammatory. And athletes have long you know,

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<v Speaker 2>sat in like ice baths and stuff after like the

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<v Speaker 2>big game or something like that, not specifically the Super Bowl,

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<v Speaker 2>any big game, not Capital T H E. Big game. Sure,

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<v Speaker 2>But these two things separately we already know and it's

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<v Speaker 2>kind of proven that they both have a lot of

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<v Speaker 2>great benefits. But there are people that say, well, when

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<v Speaker 2>you combine them together, you can reap even more benefits.

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<v Speaker 1>Yeah, and what the benefits arise from, ostensibly is called

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<v Speaker 1>the hormetic effect or hormetic stress, which is technically a

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<v Speaker 1>good kind of stress. It's the kind of stress you

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<v Speaker 1>put on your body when you're exercising, and in doing

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<v Speaker 1>so by kind of pushing your body beyond its normal

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<v Speaker 1>homeostatic you know, status quo. Yeah, you're actually you're training

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<v Speaker 1>it to better respond to stresses that you don't intentionally

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<v Speaker 1>put on it, like just being stressed in general. And

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<v Speaker 1>so supposedly, according to this idea, the hormetic effect, which

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<v Speaker 1>seems to be pretty legitimate, by just kind of slowly,

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<v Speaker 1>little by little stressing your body, you improve your body's stress,

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<v Speaker 1>respond to your immune system, that kind of thing, and

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<v Speaker 1>exercise is one way to do it. But also exposing

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<v Speaker 1>it to temperature extremes like through a sauna or a

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<v Speaker 1>cold plunge also produces hormetic effects because they put hormatic

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<v Speaker 1>stress on your body too. That seems to be the

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<v Speaker 1>basis behind health benefits from sauna in or cold plunging.

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<v Speaker 2>Yeah, and you know people will tell you that it

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<v Speaker 2>really also can help you mentally. It can I could

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<v Speaker 2>be an invigorating experience and people, you know, there is

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<v Speaker 2>a little bit of research that says that people have

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<v Speaker 2>shown to like improve their mood and stuff like that.

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<v Speaker 2>So you know, there are a lot of people that

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<v Speaker 2>say a lot of things about all the benefits what

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<v Speaker 2>you haven't seen a whole lot of and I guess

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<v Speaker 2>we'll discuss this after the break. Is like, all right, well,

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<v Speaker 2>then show me the large scale, randomized controlled studies with

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<v Speaker 2>large data pools of people from all kinds of age groups.

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<v Speaker 2>I guess not randomized, but just large, you know, a

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<v Speaker 2>variety of people doing this thing. And then like, then

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<v Speaker 2>we can actually talk science. So we'll get to that

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<v Speaker 2>right after this. All right, So go anywhere online to

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<v Speaker 2>any influencer blog and they tell you how amazing this

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<v Speaker 2>is for you. A lot of websites will say this

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<v Speaker 2>is wonderful and you should all do it. But then

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<v Speaker 2>when you start digging a little deeper and you're like, well,

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<v Speaker 2>let me see if there's any studies about this. It

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<v Speaker 2>turns out they're trying to do it now and we're

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<v Speaker 2>only just now, like the research or these articles that

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<v Speaker 2>I kind of picked from, we're from just a couple

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<v Speaker 2>of months ago, like late in twenty twenty three, where

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<v Speaker 2>they're just now starting to say, like, hey, we need

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<v Speaker 2>to get a thousand people, not you know, twenty healthy

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<v Speaker 2>young men, you know, twenty healthy young finishmen who are like,

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<v Speaker 2>this feels great. Need to really because you know, some

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<v Speaker 2>of this stuff is plausible, these doctors are saying, but

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<v Speaker 2>we really need to dig in on it because it

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<v Speaker 2>also could probably be dangerous.

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<v Speaker 1>Yeah, because I mean it seems like what the whole

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<v Speaker 1>idea is predicated on is that we do have, you know,

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<v Speaker 1>like substantial research showing that there are health benefits from

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<v Speaker 1>the sauna, like it lowers blood pressure and improves cardiovascular health,

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<v Speaker 1>and that there's demonstrable benefits from cold plunges, like it's

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<v Speaker 1>an anti inflammatory, like you said, it can improve mood. Apparently,

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<v Speaker 1>a technique for breaking a panic attack when you're in

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<v Speaker 1>the midst of it is to sink your face into

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<v Speaker 1>a bowl of ice water for about ten seconds, and

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<v Speaker 1>it produces what's called the diving reflex, and it releases

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<v Speaker 1>dopamine and orapinephrin in enough amounts that it can actually

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<v Speaker 1>derail or short circuit of panic attack. So there is

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<v Speaker 1>like actual legitimate benefits to each one, like you're saying,

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<v Speaker 1>though it's them combined that the jury is still out

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<v Speaker 1>on right.

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<v Speaker 2>I wonder if Huey Lewis was having a panic attack

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<v Speaker 2>when he plunged his face in ice water and the

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<v Speaker 2>I Want a New Drug video.

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<v Speaker 1>He wasn't after that, I'll tell you that much.

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<v Speaker 2>Not to make light of panic attacks, of course, I

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<v Speaker 2>was just kind of making light of Huey Lewis and

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<v Speaker 2>his news. Well we had someone right in actually, because

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<v Speaker 2>we've been flipped with that term. That's like, if you've

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<v Speaker 2>ever suffered a panic attack, you probably wouldn't just say, oh,

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<v Speaker 2>almost had a panic attack.

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<v Speaker 1>Sure that doesn't sound say what that doesn't sound like us?

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<v Speaker 2>Oh it was us. So depending on who you talk to,

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<v Speaker 2>there are doctors that say this actually can be very dangerous.

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<v Speaker 2>The National Center for Cold Weather Safety website says, you

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<v Speaker 2>know you can. This is something called a cold shock response,

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<v Speaker 2>where you have such a rapid increase in breathing and

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<v Speaker 2>heart rate and blood pressure that if you're not in

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<v Speaker 2>great cardiac health, this could possibly kill you, Like you

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<v Speaker 2>could have cardiac arrest right there on the spot.

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<v Speaker 1>Yeah, that's nuts, which makes sense because I mean it

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<v Speaker 1>feels like you could, like when you jump into a

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<v Speaker 1>cold plunge, especially if you're already really hot, but supposedly

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<v Speaker 1>in less than a minute, you could die in water

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<v Speaker 1>that's sixty degrees parreheight or lower. And there's other things

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<v Speaker 1>that can happen too, if you jump all the way in,

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<v Speaker 1>Like a lot of cold plunges don't involve your head,

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<v Speaker 1>which is way way worse than just jumping in or harder,

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<v Speaker 1>I should say, more difficult. But if you do jump

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<v Speaker 1>in all at once, the shock of the cold could

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<v Speaker 1>be enough that you involuntarily gasp, and if you're underwater,

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<v Speaker 1>that's not good for your lungs.

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<v Speaker 2>Yeah, And you know, the first time I kind of

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<v Speaker 2>reconsider this because I had done this kind of thing.

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<v Speaker 2>I've done some and it wasn't like, oh, let's do

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<v Speaker 2>a cold plunge. Like literally in high school in the eighties,

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<v Speaker 2>we would like jump into the icy lake at this

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<v Speaker 2>sort of youth group camp. So that wasn't being tripped.

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<v Speaker 2>It was just the fun thing to do. Gotcha, It's

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<v Speaker 2>like a polar plunge. But I was with my good

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<v Speaker 2>friend Adam Pranica of the Greatest Generation over not too

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<v Speaker 2>long ago, and I was moving to do this. It

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<v Speaker 2>was Hey, we're in the hot tub, let's jump in

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<v Speaker 2>this cold pool and he said you better watch out, bro.

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<v Speaker 2>Adam say, bro, and what do you mean? He went, well,

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<v Speaker 2>I'm just getting ready because you could have a cardiac arrest.

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<v Speaker 2>I was like what, and you yeah, it's something that

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<v Speaker 2>can happen. And all of a sudden, I was nervous

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<v Speaker 2>because you know, I'm not in you know, like headed

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<v Speaker 2>toward the emergency room anytime soon. But I have a

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<v Speaker 2>cardiac score that gives me a little bit of pause

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<v Speaker 2>when it comes to thinking about something like this. Sure,

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<v Speaker 2>so I was like, well, geez, I'm not in high

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<v Speaker 2>school anymore. Maybe I should think about this. And I

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<v Speaker 2>jumped out of the hot tub and I dove into

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<v Speaker 2>the pool head first. And it was great and it

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<v Speaker 2>was awesome and it was fun and I didn't have

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<v Speaker 2>a cardiac arrest. But it did make me think twice.

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<v Speaker 2>And each time I moved to do this, from now on,

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<v Speaker 2>I will think twice.

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<v Speaker 1>I have to say I was really surprised by that

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<v Speaker 1>twist at the end there that you actually want to

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<v Speaker 1>jump in. Yeah. I was to be like, no, I'm

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<v Speaker 1>not doing that anymore.

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<v Speaker 2>No, And you know what what I gathered, And of

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<v Speaker 2>course we need the real research and the real data

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<v Speaker 2>to know this, but from what I gathered from the warnings,

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<v Speaker 2>it was like, there's probably a middle ground between like

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<v Speaker 2>being a healthy twenty two year old finish person and

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<v Speaker 2>having like being in really really poor cardiac health. And

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<v Speaker 2>I'm somewhere in the middle there, and you should not

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<v Speaker 2>do it if you're like in really really bad cardiac.

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<v Speaker 1>Health, not even really really bad. If you're being treated

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<v Speaker 1>for any kind of cardiac condition, you probably shouldn't cold plunge,

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<v Speaker 1>especially not after a sauna too. At the very least,

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<v Speaker 1>talk to your doctor about it. Don't listen to it,

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<v Speaker 1>don't don't take our advice.

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<v Speaker 2>Please.

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<v Speaker 1>But not only is the whether you have a heart

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<v Speaker 1>condition or not a differentiator temperature. It's a differentiat too.

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<v Speaker 1>You'll see people who are like, yeah, jump into water

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<v Speaker 1>that's like fifty seven degrees farentheight. That is astoundingly cold.

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<v Speaker 1>That's the water temperature that killed the survivors of the

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<v Speaker 1>Titanic going down like that's North Sea in February. Cold

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<v Speaker 1>water temperature, right, you can get the same effect from

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<v Speaker 1>much warmer yeh water, I mean I'm talking like seventy

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<v Speaker 1>degrees still sounds warm. That's not warm, especially if you're

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<v Speaker 1>in like a hot tub first, or a sauna first,

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<v Speaker 1>or you've exercised or something like that. It does the trick.

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<v Speaker 1>It does everything you need to do without or I

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<v Speaker 1>shouldn't say without the chance of killing you, with a

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<v Speaker 1>much less chance of killing you.

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<v Speaker 2>Yeah. I mean, I've even seen that you can take

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<v Speaker 2>a very hot shower and then turn it to cold.

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<v Speaker 1>Yeah, that's nice to see that.

0:12:51.240 --> 0:12:53.560
<v Speaker 2>And that's even enough to sort of give you some benefit.

0:12:53.840 --> 0:12:57.040
<v Speaker 1>Even worse chuck is not taking the hot shower first,

0:12:57.160 --> 0:13:00.520
<v Speaker 1>just getting into a cold shower immediately turning the water on.

0:13:01.040 --> 0:13:03.240
<v Speaker 1>It's it's rough, but if you can train yourself to

0:13:03.280 --> 0:13:04.480
<v Speaker 1>do it, it's very rewarding.

0:13:04.960 --> 0:13:07.200
<v Speaker 2>Yeah. I did that for a summer in Athens when

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<v Speaker 2>I didn't feel like turning the gas on.

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<v Speaker 1>Man, and you were like ripped from it. I'll bet

0:13:13.600 --> 0:13:13.920
<v Speaker 1>I was.

0:13:13.840 --> 0:13:15.760
<v Speaker 2>More ripped than I was now. And of course it

0:13:15.800 --> 0:13:17.560
<v Speaker 2>was Athens in the summer, so it was hot. So

0:13:17.760 --> 0:13:20.000
<v Speaker 2>it wasn't quite as bad as you might imagine for.

0:13:20.000 --> 0:13:23.480
<v Speaker 1>Sure, So I guess we should probably just wrap up

0:13:23.520 --> 0:13:26.880
<v Speaker 1>one more time. This can be dangerous. You should probably

0:13:26.960 --> 0:13:29.160
<v Speaker 1>do a little more research on it, especially if you

0:13:29.400 --> 0:13:34.000
<v Speaker 1>have a questionable heart or your heart's questionably healthy. Just

0:13:34.840 --> 0:13:37.920
<v Speaker 1>use your head, use your noodle first. Don't just listen

0:13:37.920 --> 0:13:40.160
<v Speaker 1>to what people on TikTok tell you. Listen to what

0:13:40.200 --> 0:13:41.719
<v Speaker 1>people on podcasts tell you.

0:13:42.280 --> 0:13:44.559
<v Speaker 2>Yeah, and maybe even a pool noodle in case you

0:13:44.679 --> 0:13:45.439
<v Speaker 2>lose consciousness.

0:13:45.480 --> 0:13:51.040
<v Speaker 1>Its smart. That means short stuff is out.

0:13:51.559 --> 0:13:54.440
<v Speaker 2>Stuff you should know is a production of iHeartRadio. For

0:13:54.520 --> 0:13:58.720
<v Speaker 2>more podcasts my heart Radio, visit the iHeartRadio app, Apple Podcasts,

0:13:58.840 --> 0:14:00.640
<v Speaker 2>or wherever you listen to your face rich shows