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Speaker 1: Welcome to Too for SAT. I'm your host, Michael Easter.

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Speaker 1: We're getting into the summer. Things are heating up now.

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Speaker 1: The thing is is that when it gets hot, most

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Speaker 1: of us we stay indoors. We stay in the comfort

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Speaker 1: of temperature control. We live and exercise at seventy two degrees.

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Speaker 1: Here's the thing, this is very new in the grand

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Speaker 1: scheme of time and space. Humans evolved outdoors in the heat.

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Speaker 1: In fact, the heat shaped our biology, our physiology, and

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Speaker 1: we can still use it to improve our health, to

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Speaker 1: improve our mindset and to get better, which brings me

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Speaker 1: to today's episode. First, we're going to talk to Ashley Paulsen.

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Speaker 1: She's an ultrarunner who set the course record at the

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Speaker 1: bad Water one p thirty five, which is the hardest

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Speaker 1: hottest ultra marathon in the world. So she's going to

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Speaker 1: talk to us about tactics for exercising in the heat,

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Speaker 1: some of her insane records, and why going out and

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Speaker 1: doing hard things and the heat can totally change your

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Speaker 1: mindset and how you see yourself in the world and act.

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Speaker 1: Then we're going to talk to Bill Gifford. He is

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Speaker 1: a veteran health journalist. He just released a new book.

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Speaker 1: It is called hot Wired, How the Hidden Power of

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Speaker 1: Heat makes Us Stronger, And we're going to get into

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Speaker 1: all the details about why exposing yourself to the heat,

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Speaker 1: whether getting outside on a hot day this summer or

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Speaker 1: even using asauana, can improve your health and can improve

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Speaker 1: your mental health as well. There are some fascinating new

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Speaker 1: research on heat and depression, and he's going to give

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Speaker 1: us some good tactics on how to use it and

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Speaker 1: use it. Well, let's get into it.

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Speaker 2: Now.

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Speaker 1: We're going to bring on Ashley Paulson. If you want

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Speaker 1: to talk about the Mountain of badass people, I think

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Speaker 1: she would be at the peak. In twenty twenty three,

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Speaker 1: she set the course record on the bad Water one

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Speaker 1: thirty five, which is considered the hardest race in the

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Speaker 1: world because it is so freaking hot. So she has

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Speaker 1: a lot of wisdom about exercising in the heat. Not

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Speaker 1: to mention, she is the world record holder for running

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Speaker 1: one hundred miles both on a treadmill and outdoors. Crazy

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Speaker 1: endurance athlete. But here's the thing, she was not always

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Speaker 1: an endurance athlete. She didn't even start running and competing

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Speaker 1: until she was on her fourth kid. She is now

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Speaker 1: a grandma who is setting world records. She lives in

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Speaker 1: Saint George, Utah, so she remoted in to talk to

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Speaker 1: us from her hot, hot desert home in Saint George.

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Speaker 1: Let's bring her out now, Ashley, thanks for coming on

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Speaker 1: the show.

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Speaker 2: I'm excited to be here. Thank you for having me.

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Speaker 1: I'm so psyched to here. Okay, So, first of all,

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Speaker 1: for listeners who don't know what bad Water one thirty

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Speaker 1: five is, please lay it out for us. Explain what

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Speaker 1: this thing is.

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Speaker 3: Bad Water It is considered they say the world's toughest

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Speaker 3: foot race. I don't know who gave it that, but

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Speaker 3: you know we're going to go with that because it

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Speaker 3: sounds really great, right.

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Speaker 2: So this is located in Death Valley in.

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Speaker 3: California, one of the world's hottest places in the world.

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Speaker 3: So we do this race in July on purpose because

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Speaker 3: that's the hottest time of the year and the temperatures

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Speaker 3: ranged between one hundred and twenty to one hundred and

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Speaker 3: thirty five degrees. You're running all on asphalt from the

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Speaker 3: lowest point of California, which is negative two hundred feet,

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Speaker 3: which sounds great, right, Yeah, and then we run up

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Speaker 3: to Whitney Portal, so over the one hundred and thirty

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Speaker 3: five miles through the one hundred and twenty some odd

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Speaker 3: degree temperatures. You are climbing over fifteen thousand feet through

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Speaker 3: all of whatever the desert's going to throw at you.

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Speaker 2: So it's always a.

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Speaker 1: Mystery in that heat. I've heard that it is so

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Speaker 1: hot that sometimes shoes can melt.

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Speaker 3: I have heard that as well, that you need to

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Speaker 3: run on the white line.

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Speaker 2: I didn't have to do that, So does it actually happen?

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Speaker 1: I don't know how hot was it when you did it.

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Speaker 2: When we started.

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Speaker 3: You Actually, it's really unique because you start at night.

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Speaker 3: I started eleven PM. There's three waves that start. They

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Speaker 3: start at nine, ten and eleven just to kind of

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Speaker 3: scatter the runners out, and so the faster wave starts later,

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Speaker 3: and so eleven o'clock we're getting out of the car

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Speaker 3: and it's one hundred and twenty degrees at eleven pm.

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Speaker 2: Cool, so's that's when we started.

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Speaker 3: You just jump out and you're like, oh, I feel

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Speaker 3: like you know, you're in asana and ready to run

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Speaker 3: one hundred and thirty five miles in the middle of

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Speaker 3: the night.

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Speaker 1: So spoiler alert, you break the course record by two

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Speaker 1: and a half hours. And I also think that when

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Speaker 1: I said one thirty five, the implication is it's miles,

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Speaker 1: but you also mentioned it could be one hundred and

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Speaker 1: thirty five degrees. We're talking this thing is one hundred

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Speaker 1: and thirty five miles.

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Speaker 3: Yes, one hundred and thirty five miles, and it can

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Speaker 3: get it. I have not experienced one hundred and thirty

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Speaker 3: five degrees, So.

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Speaker 1: What was the peaky Do you have any sense of

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Speaker 1: when you were running it and how long did that

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Speaker 1: actually take you.

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Speaker 3: It took me twenty one hours and forty four minutes

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Speaker 3: to cover that ground with those temperatures and climbing, and

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Speaker 3: I was actually able to get through Furnace Creek, the

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Speaker 3: hardest part of the race, a little earlier on in

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Speaker 3: the day, which I think really helped me because a

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Speaker 3: lot of people are heating. Hitting Furnace Creek at one

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Speaker 3: o'clock in the afternoon and it's one hundred and thirty

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Speaker 3: five degrees. I was running a little faster, so I

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Speaker 3: didn't get I got there around ten am, and so

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Speaker 3: my temperatures were still like one twenty five or twenty eight, just.

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Speaker 1: A mild.

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Speaker 3: Yeah, yeah, I mean I was so I was like, oh,

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Speaker 3: a little chili. These guys have to deal with such

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Speaker 3: like five degrees more.

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Speaker 2: But it does make a difference in your heart rates.

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Speaker 3: So totally, every little degree, every little thing, it's going

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Speaker 3: to go a long way in your heart rate and

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Speaker 3: can make or break your race.

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Speaker 1: So what does that actually feel like, having to run

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Speaker 1: consistently in one hundred and twenty degrees minimum for twenty hours?

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Speaker 2: It is It's very wet.

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Speaker 3: You just have to stay wet, So it feels like

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Speaker 3: you're just constantly wet, and you can't get in a

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Speaker 3: full breath of air because it's just heating your lungs

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Speaker 3: up and so you just kind of breathe shallow. You

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Speaker 3: do get used to it a little bit more. Do

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Speaker 3: a lot of heat training. Obviously, I'm not just going

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Speaker 3: out there for my first run being like, okay, we're

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Speaker 3: going to wing this thing. It's spent a lot of

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Speaker 3: time in Sanna where it's a lot hotter than one

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Speaker 3: hundred and thirty degrees, and so one hundred and thirty

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Speaker 3: degrees feels better?

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Speaker 2: Is it?

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Speaker 1: Is it feel wet because you're sweating so much, or

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Speaker 1: is it so hot the sweat's of operating you're poorn?

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Speaker 3: Like why is that I'm dumping water on me constantly

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Speaker 3: from the time I start to well actually go climbing

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Speaker 3: up Whitney Portal. By that point I'm actually in cooler temperatures.

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Speaker 3: And so the last thirteen miles is the only time

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Speaker 3: you're not jumping water are constantly consistently on you. But

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Speaker 3: it drives so fast because we're in the desert is dry,

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Speaker 3: so you're constantly just dump dump. People ask how much

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Speaker 3: water I had the whole time. I'm like, it's hard

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Speaker 3: to say, because I was laid fill it and I'd

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Speaker 3: be dumping and sipping. But never would you want to

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Speaker 3: be dry at all. You want to keep your hair wet, close, wet,

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Speaker 3: everything wet.

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Speaker 1: Yeah, because it is so dry and so hot that

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Speaker 1: your sweat probably, oh, if you had sweat alone, that's

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Speaker 1: going to evaporate immediately, and then you're going to overheat.

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Speaker 1: So how did you heat? Train for this? Like, you

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Speaker 1: have to get like you said, you can't just be like, oh,

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Speaker 1: I'm just going to do a lot of running. You know,

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Speaker 1: I'm trained for an ultra, but I've done it in

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Speaker 1: say Montana or Idaho or whatever where it's cold. Like

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Speaker 1: you have to you have to get ready for that heat.

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Speaker 1: So would you do.

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Speaker 3: Definitely, Well, I'm lucky enough to live in a very

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Speaker 3: hot area. The first year I did it, I lived

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Speaker 3: in Florida, and so it was hot and humid.

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Speaker 2: It's very different, very different, and no hills.

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Speaker 3: The second year I did it, I lived in Saint George,

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Speaker 3: and so I was able to get drier temperatures, but

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Speaker 3: we never hit over one hundred degrees until the week

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Speaker 3: of race, like thee that race hit us, So I

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Speaker 3: didn't experience it like I wanted to.

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Speaker 2: And you can only control so much.

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Speaker 3: I didn't have access to a sauna very often, and

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Speaker 3: so I wasn't able to do what I was planning

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Speaker 3: on doing. And so you're going in there with like

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Speaker 3: a mindset like, hey, I've done this before, I can

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Speaker 3: do it again. I'm already I'm starting my sauna training

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Speaker 3: already because I want to do better things that I've

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Speaker 3: learned from the past, and you know what I want

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Speaker 3: to break this year. So definitely want to start the

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Speaker 3: sauna earlier because I didn't have access to that before

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Speaker 3: and some people get out to death ally.

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Speaker 2: I never was able to do that. I've got four kids.

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Speaker 3: It's just one of those things that you get in

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Speaker 3: what you can. But my runs they take place at

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Speaker 3: one pm here in Saint George and we get temperatures

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Speaker 3: in July around the hundred and ten degrees, So that

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Speaker 3: really does help for sure. Yeah, but I didn't have

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Speaker 3: that two years ago when I when I raced it

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Speaker 3: and was able to get that record, it was just,

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Speaker 3: you know, I had to just trust and pray that

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Speaker 3: my body could could fight it one mile at a time,

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Speaker 3: not think about the whole picture.

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Speaker 2: Yeah, just break it into bite sized chunks.

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Speaker 1: Well, it worked out for you. How often? How what

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Speaker 1: is your training look like? How many miles a week

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Speaker 1: are you putting in to prepare for something like this?

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Speaker 3: You know, I'm really I think I'm a really odd runner.

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Speaker 2: I don't look at miles.

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Speaker 3: I go off of time because I like to do

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Speaker 3: different extreme things, like not like extreme extreme, but like

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Speaker 3: I'm going for vert, I'm going for time. I'm going

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Speaker 3: for I don't want just a flat run, and so

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Speaker 3: I as long as I'm getting in the time.

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Speaker 2: But what if I'm.

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Speaker 3: Hitting twenty thousand feet of climbing and that week, you

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Speaker 3: know it's going to be different, and so I go

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Speaker 3: off of time. I usually between Like my peak, I'm

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Speaker 3: around twenty hours of running and least ten hours of cycling.

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Speaker 3: I always throw in cycling to keep my body happy,

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Speaker 3: not just running.

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Speaker 2: I don't feel like.

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Speaker 3: I have to run every day as much as I

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Speaker 3: want to, like, I don't. I'm not one of those runners.

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Speaker 3: I don't need X amount of miles. I want X

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Speaker 3: amount hours as I peek.

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Speaker 1: So, and the cycling helps reduce all the pounding on

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Speaker 1: your joints, so you can get in you can get

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Speaker 1: in cardio without hammering your.

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Speaker 3: Body absolutely, as long as I don't meet the asphalt.

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Speaker 1: What did you What did you eat and drink on

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Speaker 1: this run?

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Speaker 3: This is pretty different as well than most athletes. I

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Speaker 3: can't eat solids. It's too hot and there's.

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Speaker 2: No way you could do it. There's no way.

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Speaker 3: I'm like, well I did, I did. That's all I did.

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Speaker 3: I could not. I would try to put something in

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Speaker 3: my mouth and it's.

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Speaker 2: Just too dry.

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Speaker 3: Everything was liquid, and I would alternate between my carbs,

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Speaker 3: ketones and protein. Actually I kept protein in there, which

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Speaker 3: is kind of different. I think more people are doing

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Speaker 3: it now, but the very first year that I did it,

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Speaker 3: people like, why would she be drinking a protein drink.

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Speaker 2: But it was gold on my body. It felt so good.

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Speaker 3: But try to get into about three hundred calories per hour,

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Speaker 3: and that's really hard.

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Speaker 2: That's when I just have to.

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Speaker 3: Like shut my brain off and listen to my pacers

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Speaker 3: because they forced me to eat it.

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Speaker 2: They have to. You have to have a good crew.

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Speaker 2: It's all about a good crew.

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Speaker 1: What did you actually drink to get in all those calories?

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Speaker 1: So you said protein chokes, and then what do you

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Speaker 1: where's all the sugar coming from the cars?

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Speaker 3: I use crank Sports, so they've got like a powder

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Speaker 3: that I put in and then their gels and I

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Speaker 3: put it all into a bottle so it's just mixed

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Speaker 3: in and it's really really condensed. So I'm not tearing

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Speaker 3: over gels because have you ever been like hot and sticky?

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Speaker 2: You know? So yeah, I don't want to have anything

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Speaker 2: to tear open. It's just all in a little bottle.

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Speaker 3: In each bottle will have like four hundred calories in it,

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Speaker 3: so I'm just able to down it pretty easily. And

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Speaker 3: then I always follow with water, but I'm never I

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Speaker 3: preload all of that stuff before so my crew doesn't

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Speaker 3: need to worry about how many gels I need. They

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Speaker 3: just know when to give it to me, and so

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Speaker 3: it's it's already out out there, my carbs trying to

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Speaker 3: get into about seventy to ninety depending on how many

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Speaker 3: ketones I'm taking that hour, or protein seventy to ninety

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Speaker 3: carbs per hour and then ketones I take every two

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Speaker 3: hours to kind of just.

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Speaker 2: Duel source the you know, the the fuel there.

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Speaker 3: And protein is because it's easy calories and it hits

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Speaker 3: my stomach so good, like I crave that. By the end,

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Speaker 3: they have to, oh, they have to force me to

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Speaker 3: drink my carbs, like just give me more my protein,

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Speaker 3: give me more of my protein. And so yeah, they've

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Speaker 3: definitely forced me, which I'm grateful for, but at the

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Speaker 3: time I just want to slap them.

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Speaker 1: Yeah, what were the mental swings, like like what was

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Speaker 1: your lowest point mentally? And then what are the highs?

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Speaker 2: You know.

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Speaker 3: The second year that I did it, I didn't gosh,

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Speaker 3: we had to get in the car for a part

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Speaker 3: of the section because I was like, oh, flood. So

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Speaker 3: every athlete had to get in the car for about

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Speaker 3: twelve minutes to drive through the next stop.

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Speaker 2: To make it one hundred and thirty five miles and.

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Speaker 3: This is so silly, but like it was the first

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Speaker 3: time I'd ever like, I'm so embarrassed to even say this.

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Speaker 3: Did I say this is the first time I ever

278
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Speaker 3: like craft my pants in a race.

279
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Speaker 2: Low moment, my body denied me, and I'm in the car,

280
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Speaker 2: I'm like, throw it away. I mean, but that one,

281
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Speaker 2: it was like it wasn't even like a physical thing.

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Speaker 2: What was But it was just kind of a low,

283
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Speaker 2: embarrassing moment. But that I felt so good that entire race.

284
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Speaker 3: I mean, obviously it hurt, but I felt in control

285
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Speaker 3: that entire race. We started off in a there was

286
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Speaker 3: about eight of us and they've never seen anything like that,

287
00:14:04,080 --> 00:14:07,040
Speaker 3: and we had just a slight tailwind pushing us. And

288
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Speaker 3: I remember when the group, there's three guys that kind

289
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Speaker 3: of took off a little and I started to slow.

290
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Speaker 3: And my goal wasn't to win outright, that was not

291
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Speaker 3: my overall, that was not my goal to begin.

292
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Speaker 2: I'm like, run my race, That's how I have to

293
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Speaker 2: go with everything.

294
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Speaker 3: Yes, it was great to run in a group because

295
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Speaker 3: it felt where I needed to be at that time.

296
00:14:25,320 --> 00:14:26,920
Speaker 3: But when I saw these s three men starting to

297
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Speaker 3: take off, I'm like, just let them, just let them.

298
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Speaker 2: And I had one of them yell back and he's like.

299
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Speaker 3: Come on, Ash, come up, and I was like, as

300
00:14:32,960 --> 00:14:35,120
Speaker 3: much as I wanted to, I was like, that's not

301
00:14:35,240 --> 00:14:38,320
Speaker 3: smart for me right now, and you just have.

302
00:14:38,280 --> 00:14:41,200
Speaker 2: To be like, you put your pride away. Could I have.

303
00:14:41,120 --> 00:14:43,520
Speaker 3: Stayed, Yeah, I could have for the moment, but would

304
00:14:43,560 --> 00:14:46,160
Speaker 3: have damaged me later on in the race. And I'm

305
00:14:46,200 --> 00:14:48,680
Speaker 3: so glad I did pull back and listen to what

306
00:14:48,840 --> 00:14:51,720
Speaker 3: my race plan was, not what their race plan was,

307
00:14:52,440 --> 00:14:54,680
Speaker 3: to stay with a group, and to pull back and

308
00:14:54,680 --> 00:14:57,440
Speaker 3: be like, Okay, I won't be able to maintain that

309
00:14:57,680 --> 00:15:00,720
Speaker 3: for the long run. So being smart, set up prightful

310
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Speaker 3: and being like, just stay with the boys, Just stay

311
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Speaker 3: with the boys. And sure enough, a few hours later

312
00:15:05,920 --> 00:15:08,160
Speaker 3: comes the sun comes up and we're starting to climb

313
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Speaker 3: up the hills. That's when I start seeing those guys

314
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Speaker 3: again and start chipping away and passing them one by one.

315
00:15:14,520 --> 00:15:15,680
Speaker 2: But like, for an.

316
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Speaker 3: Absolute low, it really wasn't like any I felt so

317
00:15:22,360 --> 00:15:26,520
Speaker 3: good for the most part, like so in control. So

318
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Speaker 3: it was a dream race and you don't get those

319
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Speaker 3: very often. Yeah, you know you there's a lot of

320
00:15:34,280 --> 00:15:36,640
Speaker 3: races that I feel like I'm way more prepared for

321
00:15:36,760 --> 00:15:40,560
Speaker 3: than this, and they just, you know, everything blows up

322
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Speaker 3: in your face.

323
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Speaker 2: So you got to just be ecstatic.

324
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Speaker 1: About these And why do you think that was? Was

325
00:15:46,160 --> 00:15:48,880
Speaker 1: it just some like random magic or was your mindset

326
00:15:48,880 --> 00:15:51,440
Speaker 1: different going in because maybe you hadn't tried to perfect

327
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Speaker 1: everything that you're just like, all right, just follow the planet.

328
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Speaker 3: Run. Yeah, I feel like my mindset was definitely different

329
00:16:01,360 --> 00:16:04,040
Speaker 3: than this than the year before. The year before, I

330
00:16:04,680 --> 00:16:07,520
Speaker 3: had actually broke the female course record by just a

331
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Speaker 3: few minutes, and there was a lot of negative that

332
00:16:10,600 --> 00:16:15,040
Speaker 3: came with that. Unfortunately, people that didn't believe that I

333
00:16:15,080 --> 00:16:16,960
Speaker 3: did it, people that were accusing me of cheating. There

334
00:16:16,960 --> 00:16:18,320
Speaker 3: was I don't know if you knew any of that

335
00:16:18,360 --> 00:16:20,960
Speaker 3: back history on that, but it was a lot of negative.

336
00:16:21,280 --> 00:16:24,160
Speaker 3: And I remember loving the race so much because it's

337
00:16:24,200 --> 00:16:27,040
Speaker 3: just something that is like, it's just right in my alley.

338
00:16:27,200 --> 00:16:30,160
Speaker 3: I love the heat, I love to run far, and

339
00:16:30,240 --> 00:16:32,560
Speaker 3: I love that there's it's on the road and the

340
00:16:32,640 --> 00:16:36,840
Speaker 3: hills and so everything about that race I loved, not

341
00:16:37,040 --> 00:16:39,520
Speaker 3: just because I wanted that year. It was so great,

342
00:16:39,560 --> 00:16:42,320
Speaker 3: but then it came with such negativity after.

343
00:16:43,800 --> 00:16:46,520
Speaker 2: That. It was really hard because I wanted to do

344
00:16:46,560 --> 00:16:47,280
Speaker 2: that race again.

345
00:16:47,480 --> 00:16:49,520
Speaker 3: But I didn't ever want to do that race because

346
00:16:49,560 --> 00:16:52,560
Speaker 3: I was trying to prove myself to anybody.

347
00:16:52,800 --> 00:16:53,480
Speaker 2: I knew what I did.

348
00:16:54,000 --> 00:16:56,320
Speaker 3: Yeah, my team knew what I did, and I didn't

349
00:16:56,320 --> 00:17:00,160
Speaker 3: need to prove to anybody else what I did. And

350
00:17:00,200 --> 00:17:04,280
Speaker 3: so I made the decision that I wasn't going to

351
00:17:04,480 --> 00:17:08,399
Speaker 3: do bad Water unless it was for me, not for

352
00:17:08,440 --> 00:17:10,280
Speaker 3: anybody else, because people like, well.

353
00:17:10,119 --> 00:17:11,760
Speaker 2: Go prove it, go prove it. I'm like, that's not

354
00:17:11,800 --> 00:17:12,920
Speaker 2: why I do any race.

355
00:17:13,480 --> 00:17:17,159
Speaker 3: I want to continue to challenge myself and show up

356
00:17:17,160 --> 00:17:21,320
Speaker 3: because like I tick off of positivity and not the

357
00:17:21,640 --> 00:17:24,560
Speaker 3: I need to show this person whatever. You know, some

358
00:17:24,600 --> 00:17:27,359
Speaker 3: people thrive off of that, which is great. But so

359
00:17:27,600 --> 00:17:30,960
Speaker 3: I waited till like probably the last hour to register

360
00:17:31,720 --> 00:17:32,840
Speaker 3: or to apply.

361
00:17:32,600 --> 00:17:34,440
Speaker 2: For the race because I was like, I just.

362
00:17:35,960 --> 00:17:38,679
Speaker 3: Is my intention real or do I want to like

363
00:17:38,800 --> 00:17:40,919
Speaker 3: do this really for me? Or do I need to

364
00:17:40,920 --> 00:17:44,560
Speaker 3: prove something? But so I just had to shut out

365
00:17:44,600 --> 00:17:48,600
Speaker 3: all of that. But maybe some of that lingered and

366
00:17:48,680 --> 00:17:51,359
Speaker 3: it gave me that extra power. I don't know, but

367
00:17:51,520 --> 00:17:56,040
Speaker 3: the fact that like the race director, he had a

368
00:17:56,080 --> 00:17:59,719
Speaker 3: camera on me almost the entire time, he had official

369
00:18:00,400 --> 00:18:03,000
Speaker 3: not because he didn't believe me because but he told me,

370
00:18:03,040 --> 00:18:04,320
Speaker 3: he's like, I want to prove to the world that

371
00:18:04,359 --> 00:18:05,960
Speaker 3: you did. I'm like, I'm not trying to prove anything

372
00:18:06,000 --> 00:18:06,360
Speaker 3: to the world.

373
00:18:06,440 --> 00:18:07,360
Speaker 2: But he had a.

374
00:18:07,320 --> 00:18:09,240
Speaker 3: Camera on me, and I'm like, I'm in front of

375
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Speaker 3: a camera all the time for my job, and so

376
00:18:11,400 --> 00:18:12,560
Speaker 3: I was like, I don't know if part of that

377
00:18:12,680 --> 00:18:14,679
Speaker 3: was just like, you know, he's telling me people that

378
00:18:14,720 --> 00:18:17,600
Speaker 3: are encouraging me, cheering for me from all over the world,

379
00:18:17,720 --> 00:18:21,879
Speaker 3: and all of that lifts my soul. And so I

380
00:18:21,880 --> 00:18:24,479
Speaker 3: mean from mile you know, one hundred miles to one

381
00:18:24,520 --> 00:18:26,680
Speaker 3: hundred and thirty five, I've got Chris out the window

382
00:18:26,760 --> 00:18:30,160
Speaker 3: yelling you know this person's this or you're on Live here.

383
00:18:30,000 --> 00:18:32,399
Speaker 2: And they're filming, and I'm like, what in the world,

384
00:18:32,440 --> 00:18:35,160
Speaker 2: Like this is so great. I do have such great support.

385
00:18:35,560 --> 00:18:38,679
Speaker 3: Yeah, there's some negative out there, sure, but you're always

386
00:18:38,720 --> 00:18:39,320
Speaker 3: going to get that.

387
00:18:40,040 --> 00:18:41,080
Speaker 2: But I really feel like.

388
00:18:41,080 --> 00:18:44,240
Speaker 3: That helped me, even though that's not why he was

389
00:18:44,280 --> 00:18:47,520
Speaker 3: doing it at all. And then he had people out,

390
00:18:48,840 --> 00:18:53,879
Speaker 3: officials just assigned to me, which sounds really like he

391
00:18:53,920 --> 00:18:55,720
Speaker 3: didn't believe me, but it was because he wanted to

392
00:18:55,800 --> 00:18:58,520
Speaker 3: show the world that because he saw what I did

393
00:18:58,560 --> 00:18:58,920
Speaker 3: the year.

394
00:18:58,840 --> 00:19:01,040
Speaker 2: Before, and he believes me, but yeah.

395
00:19:02,160 --> 00:19:04,440
Speaker 1: Yeah, he doesn't doubt you. I want to show yeah

396
00:19:04,520 --> 00:19:06,119
Speaker 1: he doesn't doubt you, but he goes, let's just like

397
00:19:06,160 --> 00:19:07,600
Speaker 1: get some proof that way, we don't have to have

398
00:19:07,640 --> 00:19:08,400
Speaker 1: this conversation.

399
00:19:08,640 --> 00:19:10,879
Speaker 3: Yeah, because it was ugly for him too, but you know,

400
00:19:11,119 --> 00:19:12,600
Speaker 3: so he was great.

401
00:19:12,359 --> 00:19:13,080
Speaker 2: About it though.

402
00:19:13,320 --> 00:19:16,399
Speaker 3: But I really feel like that was huge for me

403
00:19:17,720 --> 00:19:20,520
Speaker 3: because I just felt like I had this cheering squad

404
00:19:20,560 --> 00:19:24,560
Speaker 3: the whole time. I have an amazing crew, and then

405
00:19:24,720 --> 00:19:27,240
Speaker 3: I've got people all over the world cheering me on

406
00:19:27,440 --> 00:19:30,760
Speaker 3: and I'm right there and you know, seeing them their

407
00:19:30,840 --> 00:19:33,119
Speaker 3: names pop up and then yelling out the window on

408
00:19:33,200 --> 00:19:36,879
Speaker 3: certain things, and so that that fuels me for sure.

409
00:19:37,200 --> 00:19:39,399
Speaker 1: Did you have a sense you were moving that fast

410
00:19:39,480 --> 00:19:41,320
Speaker 1: or was it like you end it and then you're like,

411
00:19:41,400 --> 00:19:42,800
Speaker 1: oh my god, what just happened?

412
00:19:43,920 --> 00:19:45,719
Speaker 2: No, not at all. That was not the pace we

413
00:19:45,720 --> 00:19:46,239
Speaker 2: were going for.

414
00:19:46,320 --> 00:19:49,560
Speaker 3: My goal was a sub twenty four, so I wanted

415
00:19:49,560 --> 00:19:51,840
Speaker 3: to beat my time by like fourteen minutes, you know.

416
00:19:53,280 --> 00:19:57,120
Speaker 3: And my husband, he wouldn't tell me where I was at.

417
00:19:58,400 --> 00:19:59,800
Speaker 3: He'd just be like, oh, hey, you know that was

418
00:20:00,320 --> 00:20:02,679
Speaker 3: you know, that was slightly faster than we'd planned, and

419
00:20:02,720 --> 00:20:04,119
Speaker 3: then like as we kept going, he's like, that was

420
00:20:04,119 --> 00:20:07,040
Speaker 3: slightly faster than we planned. Well, you really moved through that, really,

421
00:20:07,040 --> 00:20:09,280
Speaker 3: he really, he's so good with that. And by the

422
00:20:09,359 --> 00:20:12,199
Speaker 3: time we hit like I think a hundred miles, he

423
00:20:12,280 --> 00:20:14,720
Speaker 3: stopped even saying, he's like, you are doing so good.

424
00:20:14,800 --> 00:20:17,680
Speaker 3: Just run by feel now you've got thirty five more

425
00:20:17,680 --> 00:20:20,320
Speaker 3: miles to go. You've got the hardest claim to come.

426
00:20:20,680 --> 00:20:23,920
Speaker 3: And he's like, just run off a fuel. And so yeah,

427
00:20:24,000 --> 00:20:26,399
Speaker 3: that's what we did. And I had no idea I

428
00:20:26,480 --> 00:20:29,120
Speaker 3: was even that close to breaking the like I would

429
00:20:29,160 --> 00:20:31,200
Speaker 3: think I was six minutes off of the Men's record.

430
00:20:31,760 --> 00:20:32,520
Speaker 2: I had no idea.

431
00:20:33,000 --> 00:20:37,680
Speaker 3: I just you know, listening to the cheers and Levin

432
00:20:38,080 --> 00:20:42,720
Speaker 3: being there and grateful to be where my mind's the

433
00:20:42,960 --> 00:20:46,600
Speaker 3: space was opposed to the year before after, and hoping

434
00:20:46,600 --> 00:20:48,359
Speaker 3: it was going to be a celebration rather than a

435
00:20:49,640 --> 00:20:50,520
Speaker 3: you know hyle.

436
00:20:51,000 --> 00:20:55,199
Speaker 1: Oh right, yes, wild What draws you to events like

437
00:20:55,240 --> 00:20:57,119
Speaker 1: this in the first place? Like what is it?

438
00:20:58,720 --> 00:21:00,840
Speaker 2: Uh? I?

439
00:21:00,840 --> 00:21:03,679
Speaker 3: I love the different challenge, like the unique. When I

440
00:21:03,680 --> 00:21:07,399
Speaker 3: see like extreme something and extreme temperature, I'm like, I

441
00:21:07,440 --> 00:21:10,080
Speaker 3: want to try that, like whether it's hot or like

442
00:21:10,119 --> 00:21:11,600
Speaker 3: I want to go to Antarctic kind of do the

443
00:21:11,640 --> 00:21:13,840
Speaker 3: coldest one hundred mile too, you know, I want I

444
00:21:13,960 --> 00:21:14,720
Speaker 3: want all of that.

445
00:21:14,800 --> 00:21:18,480
Speaker 2: I don't want a race that is like just for

446
00:21:18,560 --> 00:21:21,200
Speaker 2: a pr Don't get me wrong.

447
00:21:21,359 --> 00:21:23,480
Speaker 3: I think some of these events are great when people

448
00:21:23,480 --> 00:21:25,440
Speaker 3: are like, oh, it's at the top of the mountain,

449
00:21:25,520 --> 00:21:27,159
Speaker 3: you run to the bottom, and you know I'm going

450
00:21:27,240 --> 00:21:31,520
Speaker 3: to get my fastest time. Great, those are fun, but

451
00:21:31,680 --> 00:21:33,720
Speaker 3: I'm not out there just for a faster time. I

452
00:21:33,760 --> 00:21:36,520
Speaker 3: want to see what my body can do in these

453
00:21:36,680 --> 00:21:41,640
Speaker 3: extreme with hills or temperatures, and we get so even

454
00:21:41,640 --> 00:21:45,040
Speaker 3: though you're getting uncomfortable in all of those races, like

455
00:21:45,080 --> 00:21:48,840
Speaker 3: a downhill race and stuff. Those are they're hard, but

456
00:21:48,960 --> 00:21:53,560
Speaker 3: just a different hard. I want a hard that's like, dude,

457
00:21:53,560 --> 00:21:58,199
Speaker 3: we're climbing, we're climbing, we're dropping, we're we're sweat and

458
00:21:58,240 --> 00:22:00,120
Speaker 3: we might have to run on the white lane.

459
00:22:00,240 --> 00:22:03,639
Speaker 2: Because our shoes might melt. Are you kidding me? That's

460
00:22:03,680 --> 00:22:04,359
Speaker 2: so cool.

461
00:22:04,920 --> 00:22:09,240
Speaker 3: I want my rubber to be like on the asphalt

462
00:22:09,280 --> 00:22:11,479
Speaker 3: there because it's that hot. I want to crack an

463
00:22:11,480 --> 00:22:13,439
Speaker 3: egg on the asphalt and watch it boil, you know,

464
00:22:13,760 --> 00:22:16,080
Speaker 3: because the asphalts like one hundred and sixty five degrees,

465
00:22:16,119 --> 00:22:18,440
Speaker 3: you know, with the sun pounding down on it.

466
00:22:19,760 --> 00:22:23,080
Speaker 2: So but we never did crack the egg unfortunately.

467
00:22:22,760 --> 00:22:25,080
Speaker 1: Next time, Next time, Do you feel like that that

468
00:22:25,400 --> 00:22:29,359
Speaker 1: just the fact that it is so much harder and

469
00:22:29,400 --> 00:22:32,960
Speaker 1: there's all these added variables to just the mileage of

470
00:22:32,960 --> 00:22:34,520
Speaker 1: one hundred and thirty five miles, you feel like that

471
00:22:34,560 --> 00:22:36,400
Speaker 1: just makes it more rewarding in the end.

472
00:22:37,160 --> 00:22:39,520
Speaker 3: Yeah, it just makes it a lot more interesting because

473
00:22:39,520 --> 00:22:43,960
Speaker 3: it's not just like about like running. It's about decision making.

474
00:22:44,040 --> 00:22:48,679
Speaker 3: It's about being patient. It's about like not overcoming the heat,

475
00:22:49,040 --> 00:22:52,040
Speaker 3: but taking in the heat and learning.

476
00:22:51,800 --> 00:22:54,080
Speaker 2: How to deal with it. For you because you're not

477
00:22:54,119 --> 00:22:54,880
Speaker 2: going to be heat.

478
00:22:54,920 --> 00:22:56,840
Speaker 3: The heat is going to win every time, But how

479
00:22:56,880 --> 00:23:00,360
Speaker 3: are you going to stay under control when things are

480
00:23:00,359 --> 00:23:02,680
Speaker 3: feeling like out of your control?

481
00:23:02,840 --> 00:23:04,440
Speaker 2: Like, how do you deal with that?

482
00:23:04,840 --> 00:23:08,040
Speaker 3: Instead of seeing in a comfortable race that's like, oh,

483
00:23:08,080 --> 00:23:09,879
Speaker 3: it's a pr course, it's this course.

484
00:23:09,920 --> 00:23:11,640
Speaker 2: It's you know, this is supposed to be the flattest,

485
00:23:11,680 --> 00:23:12,320
Speaker 2: easiest course.

486
00:23:12,800 --> 00:23:14,960
Speaker 3: I don't care to do with the flattest, easiest course.

487
00:23:15,440 --> 00:23:17,520
Speaker 3: I want the crazy hard course.

488
00:23:17,560 --> 00:23:18,240
Speaker 2: I don't care if my.

489
00:23:18,200 --> 00:23:21,639
Speaker 3: Time's higher than an average one hundred and thirty five

490
00:23:21,680 --> 00:23:23,760
Speaker 3: mile run. I want to see what my body can

491
00:23:23,800 --> 00:23:26,879
Speaker 3: do in that temperature and how I deal with it

492
00:23:27,080 --> 00:23:31,520
Speaker 3: mentally and how my body responds, because it is about

493
00:23:31,560 --> 00:23:34,000
Speaker 3: being patient. It's not like everyone's going to look good

494
00:23:34,000 --> 00:23:35,680
Speaker 3: at a mile twenty. You know, we're all going to

495
00:23:35,720 --> 00:23:38,160
Speaker 3: be it's how are you going to what decisions you're

496
00:23:38,160 --> 00:23:42,159
Speaker 3: making early on in an event like that that's going

497
00:23:42,200 --> 00:23:43,000
Speaker 3: to make the difference.

498
00:23:43,400 --> 00:23:45,960
Speaker 1: What advice would you give for people training in the

499
00:23:46,000 --> 00:23:49,440
Speaker 1: heat this summer based on what you've learned from literally

500
00:23:49,520 --> 00:23:52,280
Speaker 1: the hottest, hardest run in the world.

501
00:23:53,480 --> 00:23:55,960
Speaker 3: You know, it's one of those things that, like I said,

502
00:23:55,960 --> 00:23:57,880
Speaker 3: you don't try to beat it, you learn how to

503
00:23:58,040 --> 00:24:02,960
Speaker 3: manage it and being okay to slow down even though

504
00:24:03,520 --> 00:24:06,080
Speaker 3: oh no, somebody's going to see my pace or I'm

505
00:24:06,080 --> 00:24:08,080
Speaker 3: going to see it on somebody's gonna see it on Strava,

506
00:24:08,160 --> 00:24:11,160
Speaker 3: and I didn't get a fast run that day. You

507
00:24:11,200 --> 00:24:16,720
Speaker 3: are going against mother nature and you know, respect it

508
00:24:17,160 --> 00:24:19,840
Speaker 3: and get out of that comfort zone. And it does

509
00:24:19,920 --> 00:24:22,600
Speaker 3: elevate your fitness for sure, running out on the heat.

510
00:24:22,680 --> 00:24:26,159
Speaker 3: So get out there in you know, one hundred degrees

511
00:24:26,200 --> 00:24:29,000
Speaker 3: at one pm instead of your five am run, and

512
00:24:29,000 --> 00:24:32,040
Speaker 3: give it a try. You do feel so much like

513
00:24:32,200 --> 00:24:35,040
Speaker 3: it's going to drain you in a different way. But

514
00:24:35,119 --> 00:24:38,199
Speaker 3: if you learn to dill and you learn to like

515
00:24:39,400 --> 00:24:43,080
Speaker 3: control what you can, it's so much more reporting and satisfying.

516
00:24:43,160 --> 00:24:45,320
Speaker 1: Yeah, have you ever pushed it too far?

517
00:24:46,480 --> 00:24:47,040
Speaker 2: Absolutely?

518
00:24:47,760 --> 00:24:49,040
Speaker 1: What happened that.

519
00:24:53,520 --> 00:24:55,840
Speaker 3: Because I got lazy and I decided to just be like, oh,

520
00:24:55,880 --> 00:24:57,919
Speaker 3: I'm fine, I'm fine, instead of following the plan.

521
00:24:59,240 --> 00:24:59,439
Speaker 2: You know.

522
00:25:00,160 --> 00:25:06,360
Speaker 3: Definitely, many many training runs I'd come back puking, shaking, dehydrated,

523
00:25:06,480 --> 00:25:10,639
Speaker 3: or passing out because you forget to or you get

524
00:25:10,720 --> 00:25:12,560
Speaker 3: lazy and don't feel because you're like, oh I feel

525
00:25:12,640 --> 00:25:14,480
Speaker 3: okay right now. Of course you feel okay in the

526
00:25:14,480 --> 00:25:18,119
Speaker 3: first hour. You've got to start fueling right away and

527
00:25:18,240 --> 00:25:22,280
Speaker 3: before you go out there with your electrolytes and all

528
00:25:22,320 --> 00:25:24,760
Speaker 3: of those things that are going to come into play later.

529
00:25:25,240 --> 00:25:30,480
Speaker 3: And so definitely I pass out a lot. I puke

530
00:25:30,560 --> 00:25:34,760
Speaker 3: a lot, especially during training because I don't have what

531
00:25:34,880 --> 00:25:38,320
Speaker 3: I have on race day. I have a crew, yeah,

532
00:25:38,359 --> 00:25:41,080
Speaker 3: and they're watching me like my decision making and that's

533
00:25:41,240 --> 00:25:44,639
Speaker 3: that's my brain is gone, you know, So I rely

534
00:25:44,840 --> 00:25:48,080
Speaker 3: on them. I trust them. And so when you are

535
00:25:48,160 --> 00:25:50,640
Speaker 3: out there on those training runs, like if you're doing

536
00:25:50,680 --> 00:25:56,000
Speaker 3: something extreme, remember those training runs, Like if race day

537
00:25:56,040 --> 00:25:58,920
Speaker 3: is not going to be like that, you've got support

538
00:25:59,240 --> 00:26:01,119
Speaker 3: and you're going to be on tapered legs, you're gonna

539
00:26:01,160 --> 00:26:03,600
Speaker 3: have all of that, and hopefully your crew knows what

540
00:26:03,640 --> 00:26:07,240
Speaker 3: they're doing, because I've I mean, my crew is fire

541
00:26:07,560 --> 00:26:11,359
Speaker 3: for bad Water. They It's not about you know, who's

542
00:26:11,400 --> 00:26:13,960
Speaker 3: the strongest, It's about who makes the least amount of

543
00:26:14,000 --> 00:26:14,840
Speaker 3: mistakes out there.

544
00:26:15,920 --> 00:26:17,800
Speaker 2: Just because I have one bad Water doesn't mean I'm

545
00:26:17,840 --> 00:26:19,240
Speaker 2: the most fit person.

546
00:26:19,440 --> 00:26:21,800
Speaker 3: It means on that course, it means we made the

547
00:26:22,119 --> 00:26:23,240
Speaker 3: like the least amount.

548
00:26:22,960 --> 00:26:25,479
Speaker 2: Of mistakes out there. And so having a crew that

549
00:26:25,520 --> 00:26:26,800
Speaker 2: knows what they're doing is huge.

550
00:26:27,200 --> 00:26:30,840
Speaker 3: But training it gets in her head and you need

551
00:26:30,880 --> 00:26:33,560
Speaker 3: to have those really really bad training runs, I believe,

552
00:26:34,160 --> 00:26:36,239
Speaker 3: because you're not going to appreciate it.

553
00:26:36,280 --> 00:26:39,120
Speaker 2: Like last week I came, I was I was a horrible,

554
00:26:39,320 --> 00:26:40,000
Speaker 2: horrible day.

555
00:26:40,400 --> 00:26:41,800
Speaker 3: I was like, these guys are never going to let

556
00:26:41,840 --> 00:26:44,280
Speaker 3: me train with them again. I was so far behind,

557
00:26:44,320 --> 00:26:46,760
Speaker 3: I was about ready to pew, come about to pass out,

558
00:26:46,800 --> 00:26:49,960
Speaker 3: and it was awful. And then yesterday we went out

559
00:26:49,960 --> 00:26:52,120
Speaker 3: and did the same ride and I kicked their butt.

560
00:26:52,160 --> 00:26:54,840
Speaker 3: You know, I was like, but I appreciate those hard

561
00:26:54,880 --> 00:26:58,480
Speaker 3: days after. Yeah, and you know, so it does. It

562
00:26:58,520 --> 00:27:01,280
Speaker 3: does like, hey, what did I do different? Where are

563
00:27:01,320 --> 00:27:03,639
Speaker 3: my hormones right now? Where was my sleep?

564
00:27:03,840 --> 00:27:05,879
Speaker 2: My eating? Because all of that comes.

565
00:27:05,760 --> 00:27:08,840
Speaker 3: Into play when you're out there trying to go into

566
00:27:09,080 --> 00:27:11,359
Speaker 3: any extreme or even you know, if a five K

567
00:27:11,520 --> 00:27:13,520
Speaker 3: is your extreme, I love that, go for it and

568
00:27:13,560 --> 00:27:17,399
Speaker 3: attack it, but you know, learn what you need for it,

569
00:27:17,440 --> 00:27:20,440
Speaker 3: so that you can go after it the best your

570
00:27:20,440 --> 00:27:22,159
Speaker 3: body's able to do.

571
00:27:22,440 --> 00:27:24,800
Speaker 1: Yeah, I feel like it's for the average person that's

572
00:27:25,160 --> 00:27:27,480
Speaker 1: know that it's going to be hard, make us best

573
00:27:27,600 --> 00:27:30,199
Speaker 1: plans that you can. But if you get out there

574
00:27:30,200 --> 00:27:31,480
Speaker 1: and it turns out it's a lot harder and you

575
00:27:31,520 --> 00:27:33,920
Speaker 1: start to not feel good, well, that gives you important information.

576
00:27:34,200 --> 00:27:36,760
Speaker 1: And don't keep trying to push too far through that

577
00:27:36,800 --> 00:27:39,280
Speaker 1: because it can be dangerous. But sometimes kind of getting

578
00:27:39,280 --> 00:27:41,280
Speaker 1: close to the edge teaches you where the edge is

579
00:27:41,359 --> 00:27:43,000
Speaker 1: so you can better navigate the edge.

580
00:27:43,359 --> 00:27:45,840
Speaker 3: You definitely need to know where the edge is absolutely

581
00:27:47,200 --> 00:27:49,440
Speaker 3: and fill that out and your body because.

582
00:27:49,200 --> 00:27:50,000
Speaker 2: It's going to be different.

583
00:27:50,200 --> 00:27:53,480
Speaker 3: And we play this evil game of comparison to each other,

584
00:27:53,520 --> 00:27:55,479
Speaker 3: you know, like, oh, well they could do this, so

585
00:27:55,600 --> 00:28:01,159
Speaker 3: can I, and the right they can, But when is

586
00:28:01,200 --> 00:28:03,400
Speaker 3: the right time to try that. When is the right

587
00:28:03,400 --> 00:28:06,680
Speaker 3: time to do that? I'm nothing special. I've just put

588
00:28:06,680 --> 00:28:10,480
Speaker 3: in the work, so you know, stop playing the comparison game.

589
00:28:10,520 --> 00:28:13,080
Speaker 3: But you know, get out there and push your limits.

590
00:28:13,119 --> 00:28:17,199
Speaker 3: Get out there and see where that line is so

591
00:28:17,240 --> 00:28:19,520
Speaker 3: that you know you can make those adjustments and go

592
00:28:19,560 --> 00:28:20,280
Speaker 3: for the next time.

593
00:28:20,480 --> 00:28:23,280
Speaker 1: Didn't you just do the fastest hundred miles on a

594
00:28:23,320 --> 00:28:24,320
Speaker 1: treadmill or something?

595
00:28:26,640 --> 00:28:28,360
Speaker 2: Yeah? I did. I did.

596
00:28:28,359 --> 00:28:31,200
Speaker 3: I actually got the world record for both the outside

597
00:28:31,280 --> 00:28:35,080
Speaker 3: and the treadmill in the last six weeks. So might

598
00:28:35,119 --> 00:28:37,240
Speaker 3: as well use the fitness and be like, well, I guess.

599
00:28:37,080 --> 00:28:39,480
Speaker 2: Let's try this on the treadmill. Did it outside?

600
00:28:39,600 --> 00:28:42,080
Speaker 1: How did you not? I feel like the hardest part

601
00:28:42,120 --> 00:28:44,360
Speaker 1: of the treadmill for me would just be the boredom.

602
00:28:44,440 --> 00:28:47,200
Speaker 1: How did you deal with that? Oh man?

603
00:28:47,400 --> 00:28:49,640
Speaker 2: Oh man? Okay, you know how I told you bad water?

604
00:28:49,720 --> 00:28:52,080
Speaker 3: They like the last one they had like the camera

605
00:28:52,160 --> 00:28:53,800
Speaker 3: on me and all and the cheer quad.

606
00:28:54,200 --> 00:28:56,280
Speaker 2: We did this at the Boston Marathon Expo.

607
00:28:56,720 --> 00:28:57,680
Speaker 1: So many people there.

608
00:28:58,640 --> 00:29:02,160
Speaker 3: Yeah, I mean talk about the cheer squad from like,

609
00:29:02,800 --> 00:29:04,280
Speaker 3: you know, the Olympics.

610
00:29:04,320 --> 00:29:07,719
Speaker 2: For me, I felt it was amazing and so that

611
00:29:07,920 --> 00:29:10,840
Speaker 2: for me was you know, seeing so many people that

612
00:29:10,880 --> 00:29:12,400
Speaker 2: I knew, for one that was doing Boston.

613
00:29:12,600 --> 00:29:14,680
Speaker 3: So many people that I didn't know, but maybe they'd

614
00:29:14,680 --> 00:29:17,440
Speaker 3: worked out with me on I Fit or or they've

615
00:29:17,440 --> 00:29:20,160
Speaker 3: seen me on Instagram or whatever, coming up and talking

616
00:29:20,360 --> 00:29:24,560
Speaker 3: and just making that time go by. It was amazing.

617
00:29:24,680 --> 00:29:27,840
Speaker 3: It hurts, and it hurt early on. It hurt way

618
00:29:27,880 --> 00:29:29,360
Speaker 3: earlier on than it did outside.

619
00:29:29,400 --> 00:29:30,560
Speaker 1: Oh really do you think that is?

620
00:29:30,720 --> 00:29:32,440
Speaker 2: Yeah?

621
00:29:32,520 --> 00:29:35,400
Speaker 3: Well, I had taken a few weeks off because like

622
00:29:35,440 --> 00:29:38,600
Speaker 3: planofasci itis, and just been writing a lot, and yeah,

623
00:29:38,640 --> 00:29:42,960
Speaker 3: I just my you never your body just goes through

624
00:29:43,000 --> 00:29:45,360
Speaker 3: weird things, and some days it just hurts faster.

625
00:29:45,920 --> 00:29:48,200
Speaker 2: So put that smile on your face and just do

626
00:29:48,280 --> 00:29:50,040
Speaker 2: what you love. And I knew it was going to

627
00:29:50,120 --> 00:29:50,880
Speaker 2: hurt everything.

628
00:29:51,280 --> 00:29:53,160
Speaker 3: Every event I do is going to hurt at some point,

629
00:29:53,440 --> 00:29:55,400
Speaker 3: but it hurt way earlier than I thought it was

630
00:29:55,400 --> 00:29:55,640
Speaker 3: going on.

631
00:29:55,680 --> 00:29:58,040
Speaker 1: How long did it take you for.

632
00:29:58,040 --> 00:30:01,560
Speaker 3: The treadmill or for the It took me twelve hours

633
00:30:01,600 --> 00:30:02,840
Speaker 3: and forty seven minutes.

634
00:30:03,120 --> 00:30:05,920
Speaker 1: Oh my gosh, one hundred miles in that fast. Yeah,

635
00:30:05,960 --> 00:30:11,400
Speaker 1: that is wild and insane. And another question for you,

636
00:30:12,520 --> 00:30:15,400
Speaker 1: I would be especially when it comes to you, I

637
00:30:15,440 --> 00:30:18,680
Speaker 1: would be more worried that the treadmill dies before you do.

638
00:30:18,920 --> 00:30:20,200
Speaker 1: Did you have to factor that in it?

639
00:30:20,280 --> 00:30:20,400
Speaker 4: All?

640
00:30:20,400 --> 00:30:22,320
Speaker 1: Were you're like, we need backup treadmills.

641
00:30:22,640 --> 00:30:25,440
Speaker 3: We did have a backup treadmill, but oh my gosh.

642
00:30:25,480 --> 00:30:28,880
Speaker 3: The Nordic Trek crew they were they flew in a team.

643
00:30:28,920 --> 00:30:32,160
Speaker 3: They're just in case. And they're like yes, because like

644
00:30:32,720 --> 00:30:35,480
Speaker 3: they were so nervous, not that they're they just know

645
00:30:36,160 --> 00:30:37,480
Speaker 3: something can go wrong.

646
00:30:37,600 --> 00:30:41,200
Speaker 2: So they had a backup. They're just in case, and we've.

647
00:30:41,040 --> 00:30:43,320
Speaker 3: Got cameras, like because there's a lot of rules in

648
00:30:43,440 --> 00:30:46,320
Speaker 3: order to get this record, you know, for a treadmill,

649
00:30:46,320 --> 00:30:49,640
Speaker 3: because you could definitely cheat a treadmill, And so they

650
00:30:49,640 --> 00:30:53,520
Speaker 3: were so nervous that for one their treadmills automatically reset

651
00:30:53,560 --> 00:30:57,120
Speaker 3: after three hours, they adjusted it so that this one

652
00:30:57,200 --> 00:30:59,840
Speaker 3: would go for fifteen and they're like, we've tested it,

653
00:31:00,040 --> 00:31:03,120
Speaker 3: we've tested it's gonna work. It's gonna work. Or maybe sixteen,

654
00:31:03,120 --> 00:31:05,840
Speaker 3: I can't remember, but something like that. And so like

655
00:31:06,120 --> 00:31:08,160
Speaker 3: the first test was at the three hour mark when

656
00:31:08,160 --> 00:31:10,640
Speaker 3: we're seeing it like two fifty nine fifty one.

657
00:31:10,800 --> 00:31:13,040
Speaker 2: And like we've got the crew around me and I'm

658
00:31:13,080 --> 00:31:14,920
Speaker 2: running like is it just gonna stop? On me, I

659
00:31:14,920 --> 00:31:15,240
Speaker 2: don't know.

660
00:31:15,280 --> 00:31:17,880
Speaker 3: I don't know. And then it goes past and everyone

661
00:31:17,880 --> 00:31:20,640
Speaker 3: starts sharing like yeah, yes, and then they're like the

662
00:31:20,680 --> 00:31:23,160
Speaker 3: next test at the twelve hour mark, I'm like, oh no,

663
00:31:23,600 --> 00:31:26,120
Speaker 3: oh no, I'm like okay, so and the same thing.

664
00:31:26,240 --> 00:31:29,640
Speaker 2: But it kept going, it kept going, so they were

665
00:31:29,640 --> 00:31:31,480
Speaker 2: in the clear. They were they were.

666
00:31:31,640 --> 00:31:34,360
Speaker 3: I mean they had practiced or like gone through it

667
00:31:34,400 --> 00:31:37,400
Speaker 3: and made sure. But you just one little mess up

668
00:31:37,440 --> 00:31:40,120
Speaker 3: in there for sure. But yeah, and we had like

669
00:31:40,240 --> 00:31:42,480
Speaker 3: barriers around the treadmills, and then we could trip on

670
00:31:42,520 --> 00:31:46,200
Speaker 3: anything and like trip my cord or touch me and

671
00:31:46,360 --> 00:31:47,320
Speaker 3: accidentally trip me.

672
00:31:47,560 --> 00:31:49,280
Speaker 2: I mean that was what I was mostly worried about.

673
00:31:49,320 --> 00:31:50,840
Speaker 2: I'll be honest.

674
00:31:50,320 --> 00:31:54,360
Speaker 3: People like because you can't touch the sides or you're equ.

675
00:31:54,360 --> 00:31:56,560
Speaker 1: Oh oh you can't touch like the rails.

676
00:31:57,640 --> 00:31:59,880
Speaker 2: Oh wow, you can. You can touch to it, just

677
00:32:00,080 --> 00:32:00,560
Speaker 2: your speed.

678
00:32:00,920 --> 00:32:03,400
Speaker 3: But if you if you grab the sides, because then

679
00:32:03,440 --> 00:32:06,800
Speaker 3: you're getting support and so you know how automatically sometimes

680
00:32:06,840 --> 00:32:08,360
Speaker 3: you just kind of like you know, kind of a

681
00:32:08,360 --> 00:32:08,920
Speaker 3: little off.

682
00:32:08,800 --> 00:32:09,720
Speaker 2: Balance and you grab it.

683
00:32:10,000 --> 00:32:12,840
Speaker 3: I do anyway, So the whole time, like if I

684
00:32:12,840 --> 00:32:14,840
Speaker 3: need to go to the bathroom, I had to pause,

685
00:32:15,000 --> 00:32:17,640
Speaker 3: like push pause and make sure the belt completely comes

686
00:32:17,640 --> 00:32:18,440
Speaker 3: to a stop.

687
00:32:18,840 --> 00:32:20,840
Speaker 2: Don't touch the side at all until then. So I'm

688
00:32:20,880 --> 00:32:23,160
Speaker 2: like I'd stiffen up, just like grab my arms like

689
00:32:23,160 --> 00:32:26,920
Speaker 2: don't touch. And my husband recently like don't touch, don't touch, like.

690
00:32:27,320 --> 00:32:29,640
Speaker 3: Just reminding me because my brain's gone, you know by

691
00:32:29,680 --> 00:32:32,320
Speaker 3: that point ten hours in, I just want to go

692
00:32:32,320 --> 00:32:33,160
Speaker 3: to the bathroom, you know.

693
00:32:33,720 --> 00:32:36,320
Speaker 2: But yeah, so that.

694
00:32:35,960 --> 00:32:39,080
Speaker 3: Was what I was most nervous about, was like accidentally

695
00:32:39,160 --> 00:32:40,160
Speaker 3: grabbing the side.

696
00:32:40,640 --> 00:32:42,400
Speaker 1: What would you tell people who want to go do

697
00:32:42,720 --> 00:32:45,080
Speaker 1: extended things outdoors?

698
00:32:46,200 --> 00:32:52,600
Speaker 3: Here's the things like we want these these comfortable races,

699
00:32:52,680 --> 00:32:54,840
Speaker 3: but we want to push ourselves, like we choose the

700
00:32:54,920 --> 00:32:58,840
Speaker 3: fastest or or whatever yet out there and try something extreme.

701
00:32:59,120 --> 00:33:03,040
Speaker 3: It's seriously like it gives me such joy to like

702
00:33:03,240 --> 00:33:04,840
Speaker 3: run up mountains and.

703
00:33:04,760 --> 00:33:07,000
Speaker 2: Like get to the top and be like, yes.

704
00:33:07,000 --> 00:33:09,640
Speaker 3: I did that, look down and like give the try.

705
00:33:09,800 --> 00:33:12,560
Speaker 3: We sell ourselves so short or we're so scared of

706
00:33:12,600 --> 00:33:16,880
Speaker 3: that failing because that is could be embarrassing or what

707
00:33:16,920 --> 00:33:19,880
Speaker 3: if we're not like meeting our own expectations. What if

708
00:33:19,880 --> 00:33:23,480
Speaker 3: you don't Okay, then we do it again, and we

709
00:33:23,560 --> 00:33:24,960
Speaker 3: try it again, we learn from it.

710
00:33:25,240 --> 00:33:28,640
Speaker 2: I didn't get this like these things on my first time.

711
00:33:28,880 --> 00:33:30,120
Speaker 2: I didn't get all this.

712
00:33:30,240 --> 00:33:33,800
Speaker 3: It came over time, It came over experience, came over

713
00:33:34,080 --> 00:33:38,080
Speaker 3: trying it over and over, failing five hundred times before

714
00:33:38,120 --> 00:33:42,360
Speaker 3: I'd get the first win, and then that really great

715
00:33:42,480 --> 00:33:45,120
Speaker 3: day is magical and then you'll start to crave it.

716
00:33:45,760 --> 00:33:49,400
Speaker 3: So give yourself a chance. Go out there, take a

717
00:33:49,480 --> 00:33:52,240
Speaker 3: chance on yourself, even if it's like you've got to

718
00:33:52,280 --> 00:33:55,240
Speaker 3: be okay to suck at first in order to get great.

719
00:33:55,520 --> 00:33:58,160
Speaker 3: You're not going to be great on day one, and

720
00:33:58,200 --> 00:34:01,160
Speaker 3: be okay with that, put a smile on your face

721
00:34:01,520 --> 00:34:05,560
Speaker 3: and give yourself a little shot of energy and try

722
00:34:05,600 --> 00:34:06,720
Speaker 3: something new. Well.

723
00:34:06,760 --> 00:34:09,680
Speaker 1: I feel like that's the that's the power of these

724
00:34:09,719 --> 00:34:12,960
Speaker 1: sorts of events, Like no one really has to do

725
00:34:13,000 --> 00:34:15,520
Speaker 1: anything like this, so why do you do it? It's

726
00:34:15,560 --> 00:34:18,360
Speaker 1: because it becomes a metaphor and a playbook for everything

727
00:34:18,360 --> 00:34:20,800
Speaker 1: else you do thereafter, because you can take that lesson

728
00:34:20,840 --> 00:34:22,480
Speaker 1: and go, oh, well, maybe I could apply this to

729
00:34:22,560 --> 00:34:25,319
Speaker 1: my business life, to my family life. Definitely do things,

730
00:34:25,480 --> 00:34:27,480
Speaker 1: be a little bit vulnerable, be willing to fail, and

731
00:34:27,520 --> 00:34:29,719
Speaker 1: if you fail, go okay, what information did I learn

732
00:34:29,760 --> 00:34:31,799
Speaker 1: from that? And then apply it when you go try

733
00:34:31,800 --> 00:34:32,680
Speaker 1: it again the next time.

734
00:34:33,480 --> 00:34:38,000
Speaker 3: Exactly because when you choose your heart or you choose

735
00:34:38,080 --> 00:34:39,200
Speaker 3: the pain that you're.

736
00:34:39,000 --> 00:34:41,239
Speaker 2: Going to go through, because that's exactly what I'm doing.

737
00:34:41,320 --> 00:34:45,879
Speaker 3: I'm choosing to go put my body through pain when

738
00:34:45,920 --> 00:34:49,000
Speaker 3: life throws something at you that you don't choose and

739
00:34:49,120 --> 00:34:52,719
Speaker 3: a pain that you didn't choose to have, whether you know,

740
00:34:53,520 --> 00:34:56,000
Speaker 3: you know, whatever it might be, you know, how are

741
00:34:56,040 --> 00:34:58,719
Speaker 3: you going to deal with that? You learn how to like, Hey,

742
00:34:58,719 --> 00:35:01,440
Speaker 3: I dealt with this pain this different way. I can

743
00:35:01,480 --> 00:35:03,960
Speaker 3: deal with this pain in this way and those things.

744
00:35:04,040 --> 00:35:05,920
Speaker 3: It really does apply to life. And you could say

745
00:35:05,920 --> 00:35:08,239
Speaker 3: it is as cheesy as as you want to, but

746
00:35:08,480 --> 00:35:11,680
Speaker 3: it really does. I choose this pain to put my

747
00:35:11,760 --> 00:35:14,120
Speaker 3: body through so that I'm able to go through different

748
00:35:14,160 --> 00:35:17,040
Speaker 3: things in life and learn and to teach my kids.

749
00:35:17,320 --> 00:35:18,240
Speaker 2: You know, they're watching.

750
00:35:18,440 --> 00:35:20,879
Speaker 3: They're watching, and now they're choosing to do different hard

751
00:35:20,920 --> 00:35:24,600
Speaker 3: things and taking chances on business, taking chances on like

752
00:35:24,840 --> 00:35:27,799
Speaker 3: living in different places in the world, because like, they're

753
00:35:27,800 --> 00:35:29,160
Speaker 3: never going to look at their mom and be like,

754
00:35:29,200 --> 00:35:29,720
Speaker 3: my mom.

755
00:35:29,600 --> 00:35:30,960
Speaker 2: Was too scared to try something.

756
00:35:31,120 --> 00:35:33,360
Speaker 3: It's not just about me here, It's about what I

757
00:35:33,400 --> 00:35:35,480
Speaker 3: want to show my kids and show the next generation

758
00:35:35,880 --> 00:35:39,120
Speaker 3: of girls, like if I can do it. I don't

759
00:35:39,160 --> 00:35:41,480
Speaker 3: all things special. I'm really nothing special. I didn't run

760
00:35:41,480 --> 00:35:43,360
Speaker 3: in college, I didn't run in high school. I just

761
00:35:43,400 --> 00:35:47,160
Speaker 3: decided I'd like to go and took a chance. And

762
00:35:47,200 --> 00:35:49,440
Speaker 3: so why couldn't somebody else? That record's going to be broken,

763
00:35:49,440 --> 00:35:52,319
Speaker 3: and I can't wait till it is because somebody's like

764
00:35:52,400 --> 00:35:53,880
Speaker 3: they're going to seem be like she can do it,

765
00:35:53,920 --> 00:35:54,359
Speaker 3: so can I?

766
00:35:54,680 --> 00:35:55,359
Speaker 2: And that's the goal.

767
00:35:55,880 --> 00:35:58,520
Speaker 1: I love it so good? All right, final questions, we'll

768
00:35:58,520 --> 00:36:00,000
Speaker 1: do a bit of a rapid fire here.

769
00:36:00,560 --> 00:36:01,640
Speaker 2: Rapid fire. I love those.

770
00:36:02,080 --> 00:36:05,560
Speaker 1: What are two pieces of gear that you cannot live without?

771
00:36:07,440 --> 00:36:08,480
Speaker 2: Shoot? My shoes?

772
00:36:08,840 --> 00:36:09,680
Speaker 1: What shoes you wear?

773
00:36:09,920 --> 00:36:12,600
Speaker 3: The Nike Alpa Flies because they are my hands on favoite.

774
00:36:12,600 --> 00:36:15,800
Speaker 3: They fit me like a glove. And if it's allowed,

775
00:36:16,560 --> 00:36:17,560
Speaker 3: it's not always allowed.

776
00:36:17,800 --> 00:36:18,160
Speaker 2: Music.

777
00:36:19,120 --> 00:36:19,759
Speaker 1: What are you listening?

778
00:36:19,840 --> 00:36:23,600
Speaker 2: Ring this girl? Music? I am a punk rock junkie.

779
00:36:23,360 --> 00:36:26,120
Speaker 1: Really favorite bands. All right, give us like three so

780
00:36:26,320 --> 00:36:28,360
Speaker 1: you have a you were forced into a playlist of

781
00:36:28,440 --> 00:36:31,120
Speaker 1: three songs that you have to listen to the entire

782
00:36:31,120 --> 00:36:33,759
Speaker 1: one hundred and thirty five miles about what three songs

783
00:36:33,800 --> 00:36:34,320
Speaker 1: are you choosing?

784
00:36:34,560 --> 00:36:38,640
Speaker 3: I'm gonna go with all time, Low, Feel Alive, I'm

785
00:36:38,640 --> 00:36:42,800
Speaker 3: gonna go with Oh gosh, I'm trying to my chemical romance.

786
00:36:44,239 --> 00:36:47,839
Speaker 3: Oh my gosh, what's the name. I can't remember the name,

787
00:36:47,880 --> 00:36:50,839
Speaker 3: my Chemical co Romance. I can sing it, just sing

788
00:36:50,880 --> 00:36:55,759
Speaker 3: the entire song, okay, okay, and then could have been

789
00:36:55,800 --> 00:36:57,160
Speaker 3: me by the Struts?

790
00:36:57,480 --> 00:36:57,960
Speaker 1: I love it.

791
00:36:58,400 --> 00:37:01,200
Speaker 2: If you have not heard could have been me? You

792
00:37:01,320 --> 00:37:03,160
Speaker 2: just that one could over and over by the Struts.

793
00:37:03,280 --> 00:37:04,960
Speaker 2: That's gonna give you like fuel for days.

794
00:37:05,120 --> 00:37:08,359
Speaker 1: I like it. My producer in Las Vegas, Robbie, has

795
00:37:08,600 --> 00:37:10,799
Speaker 1: produced a lot of punk albums, and when you said

796
00:37:10,800 --> 00:37:13,320
Speaker 1: the Struts, he'd give a nodding okay like approval.

797
00:37:13,440 --> 00:37:16,120
Speaker 2: So there goes so he knows could have been me? Like, yes,

798
00:37:16,239 --> 00:37:17,360
Speaker 2: that one is like fire.

799
00:37:17,680 --> 00:37:18,760
Speaker 1: I love it every.

800
00:37:18,680 --> 00:37:20,879
Speaker 2: Race if it's allowed. Some racist don't a love music.

801
00:37:20,960 --> 00:37:27,200
Speaker 1: So final question, what is your favorite post ultra meal?

802
00:37:27,400 --> 00:37:29,520
Speaker 1: You've just ran one hundred and thirty five miles in

803
00:37:29,560 --> 00:37:31,840
Speaker 1: the heat. You can eat anything. What's it going to be?

804
00:37:32,960 --> 00:37:36,440
Speaker 3: I am still like I want like an as evil.

805
00:37:36,800 --> 00:37:37,799
Speaker 2: I can't have food yet.

806
00:37:38,120 --> 00:37:41,160
Speaker 3: Oh come well, I know, like I have to wait

807
00:37:41,200 --> 00:37:43,640
Speaker 3: till like almost the next day till I want food. Food,

808
00:37:44,000 --> 00:37:45,960
Speaker 3: I know, And it's always a disappointment.

809
00:37:46,480 --> 00:37:47,680
Speaker 2: But if if I.

810
00:37:47,680 --> 00:37:50,400
Speaker 3: Put something in my mouth to chew, I'm like nahn

811
00:37:50,640 --> 00:37:51,560
Speaker 3: and my gut's not happy.

812
00:37:51,600 --> 00:37:54,160
Speaker 2: I want like a bowl orus moothie. So boring.

813
00:37:54,480 --> 00:37:57,000
Speaker 1: You're far better than me. I've only done one ultra.

814
00:37:57,440 --> 00:38:00,839
Speaker 1: It was half the distance of your I'm sure it

815
00:38:00,960 --> 00:38:07,240
Speaker 1: was half the speed more than that, but probably towards

816
00:38:07,239 --> 00:38:09,640
Speaker 1: three quarters of the way done, a thought popped into

817
00:38:09,640 --> 00:38:13,600
Speaker 1: my head, Michael, you need Arby's. And that consumed my

818
00:38:13,680 --> 00:38:16,840
Speaker 1: mind for the rest of the race. And it was like, Okay,

819
00:38:16,880 --> 00:38:20,080
Speaker 1: here's our order for Arby's curly fries roast beef. And

820
00:38:20,080 --> 00:38:23,399
Speaker 1: then afterwards the fault that I was in that damn

821
00:38:23,440 --> 00:38:26,640
Speaker 1: drive through ordering It was one of the greatest tales

822
00:38:26,640 --> 00:38:27,560
Speaker 1: I've ever had in my life.

823
00:38:27,560 --> 00:38:30,439
Speaker 3: So oh it tastes so good, but yeah, my taste.

824
00:38:30,480 --> 00:38:33,000
Speaker 3: But was like, I'm like done for a little bits

825
00:38:33,120 --> 00:38:36,319
Speaker 3: and I know I need to eat, but yeah, but

826
00:38:36,560 --> 00:38:38,919
Speaker 3: I need to correct you. You said that, you said

827
00:38:38,920 --> 00:38:41,560
Speaker 3: you're far better than me. I'm not just different. I've

828
00:38:41,560 --> 00:38:44,840
Speaker 3: got different goals, not better, just different.

829
00:38:45,640 --> 00:38:48,040
Speaker 1: I'll accept that because it's terrible charitable to me. I

830
00:38:48,080 --> 00:38:50,200
Speaker 1: don't know if it's accurate, but it is charitable. So

831
00:38:50,239 --> 00:38:54,160
Speaker 1: we'll give it an approval and I appreciate that. All right, Well, Ashley,

832
00:38:54,320 --> 00:38:55,600
Speaker 1: thanks so much for coming on the show.

833
00:38:56,200 --> 00:38:58,400
Speaker 2: Thank you so much for having me. It's been a pleasure.

834
00:39:00,800 --> 00:39:03,000
Speaker 1: Now we are going to bring on Bill Gifford. Bill

835
00:39:03,160 --> 00:39:05,799
Speaker 1: is an og health journalist. He's been in this game

836
00:39:05,840 --> 00:39:07,319
Speaker 1: for a very long time. He's gotten a new book

837
00:39:07,320 --> 00:39:09,880
Speaker 1: and it is called hot Wired, How the Hidden power

838
00:39:09,880 --> 00:39:12,279
Speaker 1: of Heat makes Us Stronger. So we're going to talk

839
00:39:12,320 --> 00:39:16,480
Speaker 1: to him about why during this hot summer you should

840
00:39:16,480 --> 00:39:18,480
Speaker 1: not stay indoors all the time. You should actually get

841
00:39:18,480 --> 00:39:21,560
Speaker 1: out and embrace the heat, get a little warm, see

842
00:39:21,560 --> 00:39:23,680
Speaker 1: what it does for your physical health and your mental health.

843
00:39:23,719 --> 00:39:25,759
Speaker 1: He's going to give us all the details about how

844
00:39:25,760 --> 00:39:29,680
Speaker 1: to harness the power of the heat. Bill Gifford, thanks

845
00:39:29,680 --> 00:39:30,600
Speaker 1: for coming on two percent.

846
00:39:32,080 --> 00:39:34,600
Speaker 4: Michael, thanks for having me. We've talked a lot, but

847
00:39:34,960 --> 00:39:36,680
Speaker 4: now it's it's great to do it publicly.

848
00:39:37,160 --> 00:39:39,480
Speaker 1: All right. I want to start with how you opened

849
00:39:39,480 --> 00:39:42,360
Speaker 1: your new book, hot Wired. You hit on a plane,

850
00:39:42,960 --> 00:39:46,680
Speaker 1: you fly from Salt Lake City, Utah, to Finland. You

851
00:39:46,760 --> 00:39:49,400
Speaker 1: end up in this sort of industrial town and area

852
00:39:49,920 --> 00:39:53,120
Speaker 1: and you meet up with this guy Alex Lemke. Tell

853
00:39:53,160 --> 00:39:54,480
Speaker 1: us the story of what happens next.

854
00:39:55,080 --> 00:40:01,120
Speaker 4: So Alex is the custodian of this old public sauna

855
00:40:01,200 --> 00:40:03,600
Speaker 4: in a city called Tamparey, Finland, which is like the

856
00:40:03,600 --> 00:40:06,719
Speaker 4: Pittsburgh of Finland. And so it built in nineteen oh six.

857
00:40:06,800 --> 00:40:10,680
Speaker 4: It was like the neighborhood bathhouse, basically the place to

858
00:40:10,680 --> 00:40:14,640
Speaker 4: get clean because none of the ten thousand dwelling units

859
00:40:14,719 --> 00:40:18,600
Speaker 4: in the neighborhood apartments had running water. I was saying,

860
00:40:18,600 --> 00:40:20,520
Speaker 4: So if you wanted to get clean, you're not taking

861
00:40:20,520 --> 00:40:23,600
Speaker 4: a shower, You're going to the to the sauna. As

862
00:40:23,640 --> 00:40:28,480
Speaker 4: they say, it's a mecca for sauna lovers worldwide. Now

863
00:40:28,520 --> 00:40:31,439
Speaker 4: that sauna is popular again, but it's still got its

864
00:40:31,480 --> 00:40:36,240
Speaker 4: like traditional feeling. You're sitting on these like simple plank benches,

865
00:40:37,320 --> 00:40:40,640
Speaker 4: and his main job is he's got two main jobs.

866
00:40:42,280 --> 00:40:46,160
Speaker 4: One is cleaning for obvious reasons, and the second job

867
00:40:46,400 --> 00:40:52,160
Speaker 4: is heating it up. So lighting a fire in this ginormous,

868
00:40:52,440 --> 00:40:59,120
Speaker 4: ginormous stove wood burning stove that's got like literally like

869
00:40:59,200 --> 00:41:03,279
Speaker 4: a ton of rocks in the top, and so these

870
00:41:03,320 --> 00:41:06,160
Speaker 4: things heat up all morning long, and it's his job

871
00:41:06,200 --> 00:41:10,040
Speaker 4: to tend the fire to get it exactly right, exactly right,

872
00:41:10,239 --> 00:41:12,919
Speaker 4: like not too hot, not too cold.

873
00:41:13,200 --> 00:41:17,840
Speaker 1: So then these guys arrive. They're called the blister boys.

874
00:41:18,239 --> 00:41:21,920
Speaker 1: You strip down and you get in this sauna and

875
00:41:21,960 --> 00:41:22,719
Speaker 1: what was that like?

876
00:41:23,600 --> 00:41:27,840
Speaker 4: So the fire heats up these stones for several hours

877
00:41:28,360 --> 00:41:31,560
Speaker 4: until opening time, and so the sauna is at its

878
00:41:31,680 --> 00:41:35,640
Speaker 4: absolute hottest first thing, like right when it opens at

879
00:41:35,640 --> 00:41:38,440
Speaker 4: two pm. So these guys line up outside the door

880
00:41:38,440 --> 00:41:41,080
Speaker 4: because they love they love it as hot as possible,

881
00:41:41,080 --> 00:41:43,520
Speaker 4: and that's why they're called the blister boys. He kind

882
00:41:43,520 --> 00:41:47,040
Speaker 4: of jokingly calls them that, okay, and literally like they

883
00:41:47,040 --> 00:41:49,759
Speaker 4: come in, one after the other after the other. You know,

884
00:41:49,800 --> 00:41:54,319
Speaker 4: we're all butt naked. You rinse yourself off and then

885
00:41:54,360 --> 00:41:56,160
Speaker 4: you go up to the top part of the sauna

886
00:41:56,160 --> 00:41:59,600
Speaker 4: because that's where the heat collects and it you know,

887
00:42:00,239 --> 00:42:00,840
Speaker 4: it was hot.

888
00:42:01,280 --> 00:42:03,319
Speaker 1: How hot is the one in Finland? Did you know?

889
00:42:03,400 --> 00:42:04,000
Speaker 1: In fahrenheit?

890
00:42:04,320 --> 00:42:07,360
Speaker 4: It was like two hundred I think easily in fahrenheit.

891
00:42:07,920 --> 00:42:08,799
Speaker 1: What does that feel like?

892
00:42:09,880 --> 00:42:13,480
Speaker 4: Well? It so just going in, you're like, who, this

893
00:42:13,560 --> 00:42:16,080
Speaker 4: is tough, this is hot, this is okay, I can

894
00:42:16,120 --> 00:42:21,680
Speaker 4: do this. And then somebody does the steam they do

895
00:42:21,760 --> 00:42:25,799
Speaker 4: it's called loyally or lol in Finnish, and they pour

896
00:42:26,360 --> 00:42:28,920
Speaker 4: it's just a tremendous amount of water on these rocks

897
00:42:29,560 --> 00:42:31,440
Speaker 4: and it just comes boiling out of the top. The

898
00:42:31,600 --> 00:42:34,080
Speaker 4: steam comes boiling out of the top, and that just

899
00:42:34,120 --> 00:42:37,880
Speaker 4: like magnifies the heat. Ye you know, a thousandfold. I

900
00:42:37,920 --> 00:42:40,239
Speaker 4: make it sound terrible. It was actually like, by like

901
00:42:40,280 --> 00:42:43,680
Speaker 4: the third round, I was like, this is like, this

902
00:42:43,719 --> 00:42:46,640
Speaker 4: is kind of nice. Yeah, I'm kind of enjoying this.

903
00:42:47,160 --> 00:42:50,840
Speaker 4: And it had like a soft quality to it that

904
00:42:52,120 --> 00:42:55,760
Speaker 4: It's kind of hard to explain, but the ancient Fins

905
00:42:56,480 --> 00:43:01,080
Speaker 4: believe that the steam had the steam carried spirits. Interesting,

906
00:43:01,880 --> 00:43:06,520
Speaker 4: which is interesting given that like the Native Americans in

907
00:43:06,560 --> 00:43:10,920
Speaker 4: the sweat lodge traditions, they think they believe that the

908
00:43:11,800 --> 00:43:16,280
Speaker 4: glowing stones kind of summon the spirits of the ancestors.

909
00:43:16,640 --> 00:43:20,120
Speaker 4: So there's a spiritual dimension to it that that's interesting.

910
00:43:20,680 --> 00:43:22,799
Speaker 1: All right. So one of the reasons that I wanted

911
00:43:22,800 --> 00:43:25,279
Speaker 1: to talk to you is it's going to start to

912
00:43:25,320 --> 00:43:28,920
Speaker 1: get hot in the northern hemisphere soon, especially where I

913
00:43:28,960 --> 00:43:33,439
Speaker 1: live in Las Vegas. So with Vegas weather, it does

914
00:43:33,480 --> 00:43:38,760
Speaker 1: this strange and terrible thing where it doesn't gradually increase

915
00:43:38,800 --> 00:43:40,680
Speaker 1: in the summer. It's like you have some eighty degree

916
00:43:40,760 --> 00:43:42,319
Speaker 1: days and then boom, all of a sudden, it's in

917
00:43:42,320 --> 00:43:45,279
Speaker 1: the hundreds, and it stays that way for you know,

918
00:43:45,440 --> 00:43:49,000
Speaker 1: till through September. I think we had seventy one hundred

919
00:43:49,040 --> 00:43:51,920
Speaker 1: degrees last year. We had one hundred and ten in

920
00:43:52,040 --> 00:43:56,560
Speaker 1: twenty twenty four. Now I exercise in my garage, which

921
00:43:56,600 --> 00:44:00,440
Speaker 1: is not air conditioned, it's not really insulated, so my

922
00:44:00,520 --> 00:44:02,719
Speaker 1: garage will get up to like one hundred and ten

923
00:44:03,080 --> 00:44:07,160
Speaker 1: in July. I've noticed that when it gets super hot

924
00:44:07,160 --> 00:44:10,759
Speaker 1: in my garage and I'm exercising, the first couple of weeks,

925
00:44:11,320 --> 00:44:14,160
Speaker 1: it is absolute hell. I'm like, yeah, why are you

926
00:44:14,239 --> 00:44:17,680
Speaker 1: doing this? This is totally terrible. You feel like absolute death.

927
00:44:18,600 --> 00:44:21,120
Speaker 1: But then after I've done that for you know, I

928
00:44:21,120 --> 00:44:24,160
Speaker 1: have a few sessions a week after two weeks, all

929
00:44:24,200 --> 00:44:27,920
Speaker 1: of a sudden, it's like, oh, this is fine. So

930
00:44:28,000 --> 00:44:29,840
Speaker 1: what's going on there? And what does that tell us

931
00:44:29,880 --> 00:44:32,040
Speaker 1: about how we adapt to the heat.

932
00:44:32,760 --> 00:44:36,120
Speaker 4: Yeah, so you are becoming over the course of those

933
00:44:36,160 --> 00:44:40,560
Speaker 4: first few weeks, you're becoming heat adapted, which is this

934
00:44:40,640 --> 00:44:43,480
Speaker 4: really interesting process that I kind of dove into and

935
00:44:43,560 --> 00:44:47,799
Speaker 4: experienced in the book. But it's the reason why, you know,

936
00:44:47,920 --> 00:44:51,839
Speaker 4: a ninety degree day in June or May or one

937
00:44:51,880 --> 00:44:55,759
Speaker 4: hundred degree day will feel brutally hot in that same

938
00:44:55,840 --> 00:44:59,760
Speaker 4: day later in the summer is like awesome.

939
00:44:59,400 --> 00:45:01,560
Speaker 1: A nice day. Yeah, And so.

940
00:45:02,040 --> 00:45:06,280
Speaker 4: Your you're kind of your your your your physiology changes,

941
00:45:06,360 --> 00:45:13,879
Speaker 4: your cooling system gets like your sweating system. Essentially, your

942
00:45:13,880 --> 00:45:19,560
Speaker 4: body's ability to therma regulate improves, just like your muscles

943
00:45:19,560 --> 00:45:23,040
Speaker 4: are improving with the exercise that you're doing, and so

944
00:45:23,680 --> 00:45:27,600
Speaker 4: you sweat more, for example, as you become heat adapted.

945
00:45:28,400 --> 00:45:34,120
Speaker 4: That's the most basic adaptation. And interestingly, your sweat gets

946
00:45:34,200 --> 00:45:40,440
Speaker 4: less salty and that's yeah. So so the I mean

947
00:45:40,480 --> 00:45:44,560
Speaker 4: the way sweating works. You think of sweat as salty,

948
00:45:44,640 --> 00:45:48,319
Speaker 4: but actually what's happening is your your sweat glands are

949
00:45:48,320 --> 00:45:52,400
Speaker 4: pulling water to the surface of your skin. But salt

950
00:45:53,080 --> 00:45:57,200
Speaker 4: evolutionarily is so precious that we have these little mechanisms

951
00:45:57,200 --> 00:46:00,399
Speaker 4: that reabsorb a lot of the salt before the water

952
00:46:00,480 --> 00:46:05,040
Speaker 4: gets to our skin, and so it evaporates more easily

953
00:46:05,080 --> 00:46:09,359
Speaker 4: and we don't waste salt, which was difficult to come

954
00:46:09,400 --> 00:46:11,640
Speaker 4: by in ancient times.

955
00:46:12,120 --> 00:46:13,000
Speaker 1: What else is going on?

956
00:46:14,600 --> 00:46:20,960
Speaker 4: Cardiovascular adaptations, So your heart becomes more efficient, you can

957
00:46:21,000 --> 00:46:25,680
Speaker 4: do more work at a lower heart rate in the heat,

958
00:46:25,920 --> 00:46:30,000
Speaker 4: I mean, heat puts a tremendous additional strain on your

959
00:46:30,040 --> 00:46:36,120
Speaker 4: cardiovascular system. And so probably in those early days, you're

960
00:46:36,880 --> 00:46:40,320
Speaker 4: if you put a heart rate monitor on, you're probably

961
00:46:40,880 --> 00:46:43,799
Speaker 4: up there right, You're going right, your heart's going And

962
00:46:43,840 --> 00:46:46,680
Speaker 4: then if you did it again, like a month later,

963
00:46:47,560 --> 00:46:49,759
Speaker 4: you'd probably be doing the same work at a much

964
00:46:49,840 --> 00:46:53,040
Speaker 4: lower heart rate, which is kind of cool.

965
00:46:53,040 --> 00:46:55,520
Speaker 1: Totally like you can do more, but it takes this

966
00:46:56,560 --> 00:46:59,560
Speaker 1: It takes some period of adaptation. What is it? How

967
00:46:59,640 --> 00:47:02,080
Speaker 1: long does it typically take the body to adapt? So

968
00:47:02,120 --> 00:47:06,320
Speaker 1: it starts to once s want more, your heart adapts,

969
00:47:07,040 --> 00:47:07,839
Speaker 1: how long does that take?

970
00:47:08,280 --> 00:47:11,200
Speaker 4: They can begin in the first session, so working in

971
00:47:11,239 --> 00:47:15,320
Speaker 4: the heat deliberately for an hour that starts the process.

972
00:47:15,440 --> 00:47:19,879
Speaker 4: Typically four to five sessions spread out over a week

973
00:47:19,960 --> 00:47:23,359
Speaker 4: or so can get you to the first stage of

974
00:47:23,400 --> 00:47:28,799
Speaker 4: heat adaptation. And then you know, Olympic athletes use this

975
00:47:28,920 --> 00:47:33,279
Speaker 4: as part of their training programs, especially heading into like

976
00:47:33,400 --> 00:47:36,239
Speaker 4: competitions like the Iron Man, right, which can be quite hot,

977
00:47:36,400 --> 00:47:41,040
Speaker 4: or a lot of major marathons can be hot, like Boston.

978
00:47:41,920 --> 00:47:45,120
Speaker 4: You don't know if Boston is going to be forty

979
00:47:45,160 --> 00:47:50,440
Speaker 4: eight degrees or seventy five degrees. Yeah, it's kind of

980
00:47:50,440 --> 00:47:53,319
Speaker 4: a craption seventy five degrees is quite hot, and it's

981
00:47:53,320 --> 00:47:58,480
Speaker 4: a whole different ballgame. So athletes deliberately heat train now

982
00:47:59,280 --> 00:48:02,600
Speaker 4: because so many competitions are held in hot conditions.

983
00:48:02,840 --> 00:48:05,840
Speaker 1: What is the tactic for people who are going to

984
00:48:05,880 --> 00:48:08,440
Speaker 1: be exercising in the heat, Like, how do you think

985
00:48:08,480 --> 00:48:11,200
Speaker 1: about what? Because too much and you can get yourself

986
00:48:11,200 --> 00:48:13,360
Speaker 1: in trouble. So how do you find the sweet spot?

987
00:48:14,320 --> 00:48:14,520
Speaker 2: Yeah?

988
00:48:14,560 --> 00:48:18,680
Speaker 4: I mean, you know, when they study hydration, they always

989
00:48:18,840 --> 00:48:22,239
Speaker 4: start these subjects dehydrated and then they kind of fall

990
00:48:22,280 --> 00:48:24,560
Speaker 4: apart in the studies and then they conclude that a

991
00:48:24,600 --> 00:48:27,480
Speaker 4: little bit of dehydration is bad. So I think the

992
00:48:27,520 --> 00:48:31,520
Speaker 4: takeaways you need to start hydrated, you want to be

993
00:48:31,680 --> 00:48:36,560
Speaker 4: like tanked up on water, and then kind of drinking

994
00:48:36,600 --> 00:48:40,680
Speaker 4: regularly is good, and paying attention to your thirst.

995
00:48:42,520 --> 00:48:47,160
Speaker 1: Is important. Thirst is generally a good sign. The kind

996
00:48:47,160 --> 00:48:47,360
Speaker 1: of the.

997
00:48:47,400 --> 00:48:50,880
Speaker 4: Rule of thumb that I've been told from by smarter

998
00:48:50,960 --> 00:48:54,760
Speaker 4: people than me is you try and make up around half,

999
00:48:55,200 --> 00:48:59,920
Speaker 4: you know, if you can in real time during the event,

1000
00:49:00,520 --> 00:49:03,200
Speaker 4: and then you'll catch up later. But if you're you know,

1001
00:49:03,280 --> 00:49:07,719
Speaker 4: if you're just running five k, probably don't need to

1002
00:49:07,760 --> 00:49:10,600
Speaker 4: drink anything. Yeah, you know, you'll get through it. There

1003
00:49:10,640 --> 00:49:13,600
Speaker 4: is a psychological benefit that's interesting. You know, if you

1004
00:49:13,640 --> 00:49:18,799
Speaker 4: take a sip of cool liquid, your brain, especially like

1005
00:49:18,840 --> 00:49:24,279
Speaker 4: a sweetened liquid, your brain says, oh cool, we're hydrated

1006
00:49:25,160 --> 00:49:27,799
Speaker 4: and we're fueled up and we can keep going.

1007
00:49:28,440 --> 00:49:32,160
Speaker 1: Yeah, so it can kind of boost some performance. Remember

1008
00:49:32,239 --> 00:49:35,880
Speaker 1: one and one interesting study I came across at some

1009
00:49:35,880 --> 00:49:40,840
Speaker 1: point is found that even swishing a sugar a liquid

1010
00:49:41,040 --> 00:49:44,160
Speaker 1: in your mouth and then spitting it out did the

1011
00:49:44,200 --> 00:49:46,440
Speaker 1: same thing, because it's sort of like, you know, just

1012
00:49:46,440 --> 00:49:47,920
Speaker 1: sends a message to your brain we're good to go.

1013
00:49:47,960 --> 00:49:49,839
Speaker 1: We got fuel on board, we got liquid on board.

1014
00:49:49,920 --> 00:49:51,680
Speaker 1: Let's go classic.

1015
00:49:51,840 --> 00:49:55,640
Speaker 4: Yeah. And you know, if you think about in terms

1016
00:49:55,680 --> 00:50:01,000
Speaker 4: of like talking about our evolutionary past, as we're out

1017
00:50:01,120 --> 00:50:04,600
Speaker 4: hunting or migrating, you know, we're not always going to

1018
00:50:04,640 --> 00:50:09,000
Speaker 4: be optimally hydrated, right, so you're thinking about where the

1019
00:50:09,040 --> 00:50:12,360
Speaker 4: next water source might be. But if you have that

1020
00:50:12,480 --> 00:50:17,480
Speaker 4: sensation and it's a really powerful signal to your brain

1021
00:50:17,560 --> 00:50:22,279
Speaker 4: that like everything's okay, like we have water, it's like fundamental.

1022
00:50:22,719 --> 00:50:26,120
Speaker 4: You know, they did these studies during World War Two

1023
00:50:26,320 --> 00:50:30,319
Speaker 4: down in your neck of the woods of soldiers who

1024
00:50:30,360 --> 00:50:36,880
Speaker 4: were training for desert warfare, and these physiologists from Rochester

1025
00:50:37,560 --> 00:50:40,200
Speaker 4: came down to study them for the army, and they

1026
00:50:40,200 --> 00:50:44,680
Speaker 4: set them off on these you know, pretty rough hikes,

1027
00:50:44,840 --> 00:50:47,640
Speaker 4: you know, in one hundred degree temperatures, and they found

1028
00:50:47,680 --> 00:50:51,240
Speaker 4: that as long as the guys had water to drink

1029
00:50:52,280 --> 00:50:54,160
Speaker 4: and maybe a shady place to take a break every

1030
00:50:54,239 --> 00:50:57,760
Speaker 4: couple hours, they could go, like they could march forever.

1031
00:50:58,120 --> 00:50:59,640
Speaker 4: They can march for like nineteen hours.

1032
00:51:00,239 --> 00:51:02,440
Speaker 1: Jeez. That goes back to the fact that we are

1033
00:51:04,000 --> 00:51:06,319
Speaker 1: pretty good at covering long distances in the heat.

1034
00:51:06,680 --> 00:51:09,560
Speaker 4: Yeah, I mean it's like the best. I mean, it's

1035
00:51:09,560 --> 00:51:11,160
Speaker 4: a classic set of experiments.

1036
00:51:11,560 --> 00:51:14,920
Speaker 1: Yeah, I want to get back to the stuff on

1037
00:51:15,000 --> 00:51:17,320
Speaker 1: mental health and the heat. Oh yeah, tell us a

1038
00:51:17,320 --> 00:51:19,640
Speaker 1: little bit more about that and the link between depression

1039
00:51:19,680 --> 00:51:20,120
Speaker 1: and the heat.

1040
00:51:20,280 --> 00:51:21,400
Speaker 4: Yeah, it was interesting.

1041
00:51:21,600 --> 00:51:21,799
Speaker 1: You know.

1042
00:51:21,880 --> 00:51:27,040
Speaker 4: I started going to the sauna in the gym, you know,

1043
00:51:28,120 --> 00:51:31,000
Speaker 4: one winter we had a bunch of snow and I

1044
00:51:31,040 --> 00:51:33,120
Speaker 4: was feeling kind of bummed out and it made me

1045
00:51:33,120 --> 00:51:38,560
Speaker 4: feel better and just sitting in the hot or semi

1046
00:51:38,600 --> 00:51:43,439
Speaker 4: hot sauna. And then fast forward, as I dug into

1047
00:51:43,440 --> 00:51:47,759
Speaker 4: the research, I became aware of some studies where of

1048
00:51:47,880 --> 00:51:53,799
Speaker 4: something called whole body hyperthermia, which sounds like you're getting

1049
00:51:53,800 --> 00:51:56,680
Speaker 4: a fever and it's like and that's kind of what

1050
00:51:56,719 --> 00:51:59,799
Speaker 4: it is. They would they would heat up patients with

1051
00:52:00,719 --> 00:52:04,759
Speaker 4: severe depression till their body temperature got up to like

1052
00:52:04,760 --> 00:52:09,400
Speaker 4: one hundred and one point three fahrenheit, and they found,

1053
00:52:10,719 --> 00:52:12,359
Speaker 4: you know, just the first time they did this, they

1054
00:52:12,360 --> 00:52:18,640
Speaker 4: found that their depression symptoms were cut by like forty wow,

1055
00:52:19,239 --> 00:52:25,280
Speaker 4: their you know, their scores on the various depression questionnaires,

1056
00:52:25,320 --> 00:52:28,120
Speaker 4: and that it lasted. So they went back six weeks

1057
00:52:28,200 --> 00:52:31,840
Speaker 4: later to you know, to assuming that they would go

1058
00:52:31,920 --> 00:52:35,400
Speaker 4: back to their set point, and they were still less depressed.

1059
00:52:36,000 --> 00:52:37,920
Speaker 4: And so a group of people who have been a

1060
00:52:37,960 --> 00:52:39,160
Speaker 4: few scientists have been.

1061
00:52:40,400 --> 00:52:41,040
Speaker 1: Pursuing this.

1062
00:52:43,000 --> 00:52:45,319
Speaker 4: In larger studies and there's a bunch of different theories

1063
00:52:45,360 --> 00:52:49,840
Speaker 4: for why be the case. Well, one might be just

1064
00:52:49,880 --> 00:52:53,120
Speaker 4: at a basic level, like you did something kind of

1065
00:52:53,160 --> 00:52:56,400
Speaker 4: gnarly and difficult and you got through it and so

1066
00:52:56,520 --> 00:53:00,480
Speaker 4: you can feel good about yourself. That's one thing. Second

1067
00:53:00,920 --> 00:53:04,600
Speaker 4: is that there might be some reduction of inflammation in

1068
00:53:04,640 --> 00:53:08,840
Speaker 4: your brain after this heat exposure, which would raise inflammation,

1069
00:53:08,920 --> 00:53:13,759
Speaker 4: then it would go away or be lower, and then

1070
00:53:15,320 --> 00:53:17,680
Speaker 4: you know, the mechanisms aren't worked out. But there's one

1071
00:53:17,719 --> 00:53:22,760
Speaker 4: theory that heating somebody up, especially heating up a certain

1072
00:53:23,040 --> 00:53:28,600
Speaker 4: brain region causes it to produce more serotonin, similar to

1073
00:53:29,600 --> 00:53:31,320
Speaker 4: SSRI medications.

1074
00:53:31,800 --> 00:53:35,440
Speaker 1: That's fascinating. Is there when we think about saunas.

1075
00:53:35,520 --> 00:53:35,960
Speaker 3: Is there.

1076
00:53:37,560 --> 00:53:41,719
Speaker 1: A practical difference between is your eye sauna versus the

1077
00:53:41,760 --> 00:53:43,880
Speaker 1: steam room versus an infrared sauna.

1078
00:53:46,280 --> 00:53:49,520
Speaker 4: It kind of boils down to like what gets your

1079
00:53:50,080 --> 00:53:53,400
Speaker 4: body temperature up, but also what you can tolerate, Like

1080
00:53:53,440 --> 00:53:55,920
Speaker 4: not everybody wants to be sitting in a finished sauna

1081
00:53:56,400 --> 00:53:59,719
Speaker 4: and feeling like their faces on fire, right, you know,

1082
00:54:00,040 --> 00:54:02,520
Speaker 4: a very hot kind of oppressive environment.

1083
00:54:02,160 --> 00:54:03,439
Speaker 1: Like a hot hot tub.

1084
00:54:03,440 --> 00:54:08,160
Speaker 4: A lot of these studies have found that using what

1085
00:54:08,200 --> 00:54:12,240
Speaker 4: they call hot water immersion or a ka a hot tub.

1086
00:54:14,560 --> 00:54:17,960
Speaker 4: Chris Minson at the University of Oregon does a lot

1087
00:54:18,000 --> 00:54:23,759
Speaker 4: of hot tub studies and he finds essentially parallel benefits

1088
00:54:23,800 --> 00:54:27,400
Speaker 4: to the ones observed in the sauna. So, you know,

1089
00:54:27,920 --> 00:54:34,399
Speaker 4: sauna is special to send people, but physiologically like hot

1090
00:54:34,440 --> 00:54:37,240
Speaker 4: tub can be just as good. Of course, nobody, nobody

1091
00:54:37,239 --> 00:54:39,920
Speaker 4: on Instagram is saying take a hot bath.

1092
00:54:40,360 --> 00:54:44,600
Speaker 1: You know, everyone has already purchased a tub in their home.

1093
00:54:44,840 --> 00:54:47,799
Speaker 1: You can't sell if you've got nothing to say.

1094
00:54:47,920 --> 00:54:52,960
Speaker 4: True, it can't be monetized, and that's the easiest, most

1095
00:54:53,040 --> 00:54:55,719
Speaker 4: accessible form of heat therapy.

1096
00:54:56,480 --> 00:54:59,359
Speaker 1: But that is great that you can walk away going

1097
00:54:59,360 --> 00:55:02,359
Speaker 1: all right, I don't how to buy the sauna. If

1098
00:55:02,360 --> 00:55:04,360
Speaker 1: you like it and you have the money, great, But

1099
00:55:04,440 --> 00:55:07,560
Speaker 1: also if you're going, what's the easiest, most practical on

1100
00:55:07,760 --> 00:55:10,560
Speaker 1: rap I can get to something like this beyond just

1101
00:55:10,760 --> 00:55:12,880
Speaker 1: going outside and exercising on hot day, it's just like,

1102
00:55:12,920 --> 00:55:15,160
Speaker 1: take a super hot bath. You'll be fine.

1103
00:55:15,280 --> 00:55:17,399
Speaker 4: Oh, if you really want to be JANKI about it.

1104
00:55:18,200 --> 00:55:22,799
Speaker 4: I talked to this runner, that really excellent runner named CJ. Albertson,

1105
00:55:23,840 --> 00:55:27,359
Speaker 4: and he had been sort of a sort of a

1106
00:55:27,400 --> 00:55:31,840
Speaker 4: mediocre collegiate runner in Arizona, and he started reading about

1107
00:55:32,360 --> 00:55:36,799
Speaker 4: the potential training benefits of heat exposure and he was,

1108
00:55:37,160 --> 00:55:41,240
Speaker 4: you know, dirt poor substitute teacher, couldn't afford a sauna.

1109
00:55:41,960 --> 00:55:45,760
Speaker 4: So he just would sit in his car in Arizona

1110
00:55:46,600 --> 00:55:49,960
Speaker 4: and with the windows, you know, cracked, and let it

1111
00:55:50,000 --> 00:55:53,320
Speaker 4: heat up to like one hundred and thirty degrees and stuff,

1112
00:55:53,400 --> 00:55:55,640
Speaker 4: and that was his sauna and bring a few towels in.

1113
00:55:56,719 --> 00:55:58,480
Speaker 1: I'm sure that car smelled wonderful.

1114
00:55:58,719 --> 00:56:02,920
Speaker 4: Yeah, don't do that in my car. What's your take

1115
00:56:02,960 --> 00:56:07,680
Speaker 4: on ice bass It's a fad. It's it's like an

1116
00:56:07,719 --> 00:56:10,719
Speaker 4: ice bucket challenge. It's like something that people do because

1117
00:56:10,719 --> 00:56:14,600
Speaker 4: everybody does it. I liked the cold plunge on like

1118
00:56:14,680 --> 00:56:18,319
Speaker 4: a hot summer day, like I I'll go to my

1119
00:56:18,360 --> 00:56:22,160
Speaker 4: sauna place and do the cold plunge. I think it's

1120
00:56:23,640 --> 00:56:25,600
Speaker 4: you know, everything has to be sold in terms of

1121
00:56:25,640 --> 00:56:32,640
Speaker 4: its value as a protocol, and just the science behind

1122
00:56:32,760 --> 00:56:38,320
Speaker 4: cold cold water exposure is just not even as solid

1123
00:56:38,320 --> 00:56:41,320
Speaker 4: as the science behind heat exposure. So I'll start there.

1124
00:56:41,920 --> 00:56:45,800
Speaker 4: There are some downsides with regard to like muscle growth.

1125
00:56:46,200 --> 00:56:51,880
Speaker 4: So you know, plenty of studies finding going back several

1126
00:56:51,960 --> 00:56:57,200
Speaker 4: years that jumping in cold water after a resistance workout

1127
00:56:57,600 --> 00:56:59,400
Speaker 4: will basically shut down muscle.

1128
00:56:59,080 --> 00:57:03,440
Speaker 1: Growth, shuts down the repair and rebuild phase.

1129
00:57:04,280 --> 00:57:06,719
Speaker 4: Yeah, so that's not great. It's also not great for

1130
00:57:08,200 --> 00:57:12,279
Speaker 4: I think for some kinds of injury. And you know,

1131
00:57:12,440 --> 00:57:16,960
Speaker 4: you see people saying, Okay, cold plunge before you exercise,

1132
00:57:18,000 --> 00:57:21,040
Speaker 4: and I would I think that's kind of the opposite,

1133
00:57:21,320 --> 00:57:23,880
Speaker 4: Like you don't want to be going into your workout

1134
00:57:24,320 --> 00:57:29,400
Speaker 4: or a competition with cold muscles and cold connective tissue.

1135
00:57:29,600 --> 00:57:32,760
Speaker 1: Yeah, there's a reason we do warm ups, warm being

1136
00:57:32,800 --> 00:57:35,920
Speaker 1: the keyword. I think my take on cold plunges is

1137
00:57:35,920 --> 00:57:39,640
Speaker 1: that if a person is doing them for fitness gains,

1138
00:57:40,520 --> 00:57:44,040
Speaker 1: there's probably not a lot of there there, Nope. But

1139
00:57:44,120 --> 00:57:48,040
Speaker 1: I do think there is some there there behind mental

1140
00:57:48,040 --> 00:57:51,080
Speaker 1: health and just feeling good after and yeah, I don't

1141
00:57:51,080 --> 00:57:53,360
Speaker 1: know what the data says, but I've had enough people go,

1142
00:57:53,480 --> 00:57:55,320
Speaker 1: you know what, I started doing this because I thought

1143
00:57:55,360 --> 00:57:57,080
Speaker 1: it was going to help my workouts, but what I

1144
00:57:57,120 --> 00:57:59,120
Speaker 1: really realized afterward was I would just feel great the

1145
00:57:59,120 --> 00:58:01,840
Speaker 1: rest of the day. And to me, that's like, Okay,

1146
00:58:01,920 --> 00:58:03,600
Speaker 1: if that makes you feel good for the rest of

1147
00:58:03,600 --> 00:58:05,760
Speaker 1: the day, go ahead and do it. I think the

1148
00:58:05,800 --> 00:58:08,400
Speaker 1: only context where an ice bath could be good for

1149
00:58:09,080 --> 00:58:12,400
Speaker 1: fitness is very specific and very rare. It would be

1150
00:58:12,440 --> 00:58:16,320
Speaker 1: for someone who had multiple events in a day. So

1151
00:58:16,360 --> 00:58:19,400
Speaker 1: if you think of something like the CrossFit Games, where

1152
00:58:19,720 --> 00:58:22,800
Speaker 1: you got to do one workout at nine am and

1153
00:58:22,840 --> 00:58:25,320
Speaker 1: then you got to do another at say ten thirty,

1154
00:58:25,360 --> 00:58:28,440
Speaker 1: and you've got thirty minutes between those, it's like, if

1155
00:58:28,440 --> 00:58:31,240
Speaker 1: you jump in the cold plunge, you're going to stop

1156
00:58:31,240 --> 00:58:34,080
Speaker 1: that sort of inflammation repair process and then you can

1157
00:58:34,160 --> 00:58:36,160
Speaker 1: kind of keep going again. But that's such a one

1158
00:58:36,160 --> 00:58:38,600
Speaker 1: off that it kind of doesn't apply to average person.

1159
00:58:39,600 --> 00:58:42,840
Speaker 1: Bill Gifford, I appreciate you coming on man. That was great.

1160
00:58:43,080 --> 00:58:44,520
Speaker 4: Thanks, Michael, great to talk to you.

1161
00:58:47,080 --> 00:58:48,920
Speaker 1: All right, let's land the plane. On this episode, we

1162
00:58:48,960 --> 00:58:51,440
Speaker 1: talked to Bill, who told us about the science of

1163
00:58:51,520 --> 00:58:54,680
Speaker 1: using the heat to make yourself stronger, faster, healthier than

1164
00:58:54,680 --> 00:58:57,880
Speaker 1: We talked to Ashley, who told us about the insane

1165
00:58:57,960 --> 00:59:00,680
Speaker 1: physical endurance feats that she does in the heat and

1166
00:59:00,720 --> 00:59:04,000
Speaker 1: gave you all some lessons for thinking about doing the same. Now,

1167
00:59:04,040 --> 00:59:06,960
Speaker 1: let's leave us something practical. So, when you are exercising

1168
00:59:06,960 --> 00:59:09,439
Speaker 1: in the heat, staying hydrated is one of the number

1169
00:59:09,440 --> 00:59:12,440
Speaker 1: one things you can do to avoid heat stroke. So

1170
00:59:12,520 --> 00:59:14,680
Speaker 1: how do you actually stay hydrated? And now the problem

1171
00:59:14,760 --> 00:59:17,600
Speaker 1: is is that people think that you should be drinking

1172
00:59:17,880 --> 00:59:21,680
Speaker 1: water only things like Gatorade zero stuff without sugar because

1173
00:59:21,680 --> 00:59:25,360
Speaker 1: sugar is always unhealthy. Right, turns out that's wrong. You

1174
00:59:25,440 --> 00:59:29,000
Speaker 1: want some amount of sugar in whatever electrolyte drink you're

1175
00:59:29,080 --> 00:59:32,800
Speaker 1: drinking in order to absorb those electrolytes. So scientists figured

1176
00:59:32,800 --> 00:59:35,120
Speaker 1: this out in the nineteen sixties. This is research done

1177
00:59:35,160 --> 00:59:37,560
Speaker 1: by the who. They were noticing that a lot of

1178
00:59:37,600 --> 00:59:40,960
Speaker 1: kids in developing countries were dying of dehydration. So what

1179
00:59:41,000 --> 00:59:45,640
Speaker 1: they did is they created a product called oral rehydration salts.

1180
00:59:46,040 --> 00:59:49,160
Speaker 1: These are basically supplements that contain a lot of electrolytes

1181
00:59:49,200 --> 00:59:52,280
Speaker 1: but also some sugar. So then the question is why

1182
00:59:52,280 --> 00:59:55,800
Speaker 1: would they put sugar in these supplements. Well, it's simple.

1183
00:59:56,280 --> 00:59:59,720
Speaker 1: When you take electrolytes, if you have sugar with them,

1184
01:00:00,280 --> 01:00:03,760
Speaker 1: that allows your gut to better absorb the electrolytes and

1185
01:00:03,840 --> 01:00:07,560
Speaker 1: put them to use and rehydrate you. So the takeaway

1186
01:00:07,600 --> 01:00:10,720
Speaker 1: for you is, as you are thinking about what to

1187
01:00:10,840 --> 01:00:14,560
Speaker 1: drink during your hot workouts, make sure that it has

1188
01:00:14,600 --> 01:00:17,760
Speaker 1: some sugar. A good guideline is about ten grams of

1189
01:00:17,800 --> 01:00:22,320
Speaker 1: sugar mixed into sixteen ounces of water with your electrolytes.

1190
01:00:22,600 --> 01:00:26,240
Speaker 1: So supplements like liquid IV or drip drop those fit

1191
01:00:26,280 --> 01:00:30,480
Speaker 1: the bill. Products like Gatorade zero those do not. Products

1192
01:00:30,520 --> 01:00:33,760
Speaker 1: like normal Gatorade probably more sugar than you want unless

1193
01:00:33,800 --> 01:00:36,280
Speaker 1: you're exercising for a really long time, more than an

1194
01:00:36,360 --> 01:00:39,240
Speaker 1: hour or two. But something like a low sugar Gatorade

1195
01:00:39,400 --> 01:00:42,200
Speaker 1: that'll probably fit the bill. So there you have it,

1196
01:00:42,880 --> 01:00:46,840
Speaker 1: use it, don't overheat. You'll be fitter and better and

1197
01:00:46,920 --> 01:00:50,600
Speaker 1: safer this summer Thanks for listening to the episode, Thanks

1198
01:00:50,640 --> 01:00:52,680
Speaker 1: for our guests for coming on. As a reminder, we

1199
01:00:52,720 --> 01:00:55,240
Speaker 1: are in your feed twice a week, so keep an

1200
01:00:55,280 --> 01:00:58,800
Speaker 1: eye out for more. Please send questions for our ask

1201
01:00:58,920 --> 01:01:01,440
Speaker 1: Michael anything second. You can drop them in the comment.

1202
01:01:01,880 --> 01:01:05,200
Speaker 1: You can also send us an email at media at

1203
01:01:05,280 --> 01:01:08,680
Speaker 1: twopct dot com and we will try to answer as

1204
01:01:08,720 --> 01:01:11,920
Speaker 1: many questions as we possibly can. If you send us

1205
01:01:11,960 --> 01:01:14,560
Speaker 1: that question as a voice memo or in a video,

1206
01:01:15,160 --> 01:01:17,439
Speaker 1: you get bonus points. We would love to have those.

1207
01:01:18,240 --> 01:01:23,120
Speaker 1: As always, do not forget to subscribe. It is massively helpful.

1208
01:01:23,480 --> 01:01:28,200
Speaker 1: For one simple click, you can fund this amazing venture

1209
01:01:28,440 --> 01:01:31,720
Speaker 1: and get more better health information. Think about it that way,

1210
01:01:32,560 --> 01:01:35,520
Speaker 1: have fun, don't die, See you next time.