Cold Plunges, Ice Baths & Beneficial Stress (hormesis): Surprising Metabolic Health Benefits | Morozko Forge on High Intensity Health with Mike Mutzel

Check out the High Intensity Health episode page

Key Takeaways

  • Exposing your body to extremes, like deliberate cold exposure, can reteach your brain and body how to handle struggle which can improve both mental and physical well-being
    • Our environment is so regulated (temperature, comfort, food) that we have lost our natural response to the struggle
    • Benefits have been seen in both autoimmune conditions as well in psychological conditions and emotional regulation
  • Cold immersion has a way of targeting concentrated relief where you need it most
    • Substitute your afternoon coffee with a cold shower and test your energy levels
    • Harness internal calmness rather than competing against yourself
  • Any amount of cold is a good amount of cold. If you’re uncomfortable, you’re doing the work.
    • Coldness, duration, and routines can all vary
  • As you age, your fat cells lose the ability to undergo the process of thermogenesis which can lead to obesity
    • Intentional cold exposure and mental regulation can induce thermogenesis without shivering and, as a result, the burning of more brown fat

Intro

  • Mike Mutzel speaks with Jason Stauffer and Adrienne Jezick of Morozko Forge who leaders in the innovation of cold immersion tanks. In this episode, they discuss how introducing external struggle into your life through cold immersion therapy can revitalize and improve your mental & physical health.
  • Host: Mike Mutzel, MS (@MikeMutzel)

Morozko Forge Inspirations

  • The company started when Adrienne Jezick was abnormally sick, experiencing rapid weight gain and untypical allergies
    • The unknown led to a lot of anxiety and depression
    • Diagnosis included: Hashimoto’s disease, eosinophilic esophagitis, Urticaria
    • Psychological states have been shown that they can negatively impact chronic health problems
      • “The problem doesn’t have to be in someone’s head for the solution to be in their head” – Jason Stauffer
  • Our lives are very far removed from the natural states and stimuli we evolved from
    • Our nervous systems are stressed in very unnatural ways in modern society
    • We no longer experience temperature variability or food scarcity
      • Doing hard things is good for improving our internal systems ability to regulate and optimize mental and physical well-being

Intro to Cold Immersion Benefits

  • Started experimenting with cold exposure and hyperventilative Wim Hof breathing techniques
    • “If you’re feeling anxiety, get in touch with your physical senses in order to ground yourself in your anxiety. Move with surrender and a state of intention.” – Adrienne Jezick
    • Harnessed calmness rather than competition
      • Applies these techniques across her life, not just during cold immersion
      • Adrienne feels she can regulate her emotional reactions rather than living in a constant state of a fight or flight
  • Adrienne found that exposing her body to extremes, like deliberate cold exposure, retaught her brain/body how to fight her autoimmune conditions by introducing external struggle
    • This practice helped he taper off of every medication she previously took for her autoimmune conditions

Cold Immersion Best Practices

  • Routines are optional – find whatever works for you to get into the cold
    • Experiment with different schedules to find optimal timing for you
    • If you choose evening, allow yourself 90 minutes before bed
  • Optimal duration can vary
    • Use a stopwatch rather than a count down the clock – push the envelope, don’t set preconceived mental boundaries, explore them
    • Adrienne’s sweet spot is 3.5-4 minutes
      • The first experience was only 9 seconds and still felt pain relief benefits
      • But, even 20 seconds can provide feelings of revitalization
  • As the shiver response begins, engage the mind to stop the response so your body defers to burning your brown fat
    • As you age, your fat cells lose the ability to undergo the process of thermogenesis which can lead to obesity
      • The burning of brown fat is the result of thermogenesis without shivering, which can be induced through intentional cold exposure
      • As a baby, you don’t have the muscles for the shiver response so you defer to burning brown fat (baby fat)
    • BUT – any amount of cold is a good amount of cold. If you’re uncomfortable, you’re doing the work.
  • Takes a quick ice bath/shower as a substitute for afternoon coffee (or other cravings)
    • Cold immersion has a way of targeting concentrated relief where you need it most
      • Ex: Energy levels, back pain (Jason anecdote), Rheumatoid arthritis (Adrienne anecdote)
High Intensity Health : , , , , , ,
Notes By Drew Waterstreet

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 12,000 subscribers to the
Podcast Notes newsletter

No Thanks