Issue #134: The Best š„µ Hot / š„¶Cold Protocols
Good morning. Itās Thursday, February 23rd. We hit on winter sports two weeks ago - today is Curling is Cool Day across the US...bet you didn't know.
“To keep the body in good health is a duty ā¦ otherwise we shall not be able to keep the mind strong and clear.”
From the Lab: Body Temp & Circadian Rhythm
Take Action: Hot/Cold Best Practices
Speed Read: Forest Therapy
Thursday Night In: Salmon Sushi Bowl
Moment of Fun: Technology
The new normal for human body temperature (see below).
From the Lab
Today weāre going to put all of the protocols together.
If you can add a couple of years by hitting up the sauna every week and jumping in freezing cold water - then get ready for your 100th birthday if you put together everything weāve got for you today!
First - your body temp isnāt 98.6 all day long (in fact, itās probably not normally 98.6 - our body temps have been going down for years and this is a very outdated benchmark).
Our core temp aligns with the 24-hr circadian rhythm (for more see Issue #12 and #14) with the lowest point about 2 hours before we wake up. The temp then increases until the afternoon and then starts going back down - getting us ready to go back to sleep.
So the timing of when we get into hot and cold is key!
Morning - Remember to get moving first thing in the AM. Even if you donāt have time for a full workout do 25 reps of something (anything) - see our Challenge #1 on Instagram:
After that - get in the cold. Remember cold temps on the skin will boost our core temp so better to do this in the morning. Cold plunges at night may disrupt your sleep!
Afternoon/Evening - on the flip side, heat will lower our body temp and some smart health experts swear that sauna is one of the best tools for optimal sleep. So do this in the evening as you're winding down. Plus, the heat may boost your growth hormone (hGH), which is released at night so this gives you the biggest opportunity to really kick this up!
Take Action
Some other best practices:
š„µ Fasted Sauna: high levels of glucose inhibits growth hormone (hGH) so again try to have a somewhat empty stomach in the heat (donāt forget to hydrate though)
š„¶ Fasted Cold Plunge (theme here?): going into the cold somewhat fasted will further increase adrenaline and dopamine even more so donāt jump in on a full stomach
ā Caffeine Before Cold Plunge: caffeine has dopamine receptors - if you typically drink coffee or green tea, try it about an hour before the plunge to get the most benefit of this motivation molecule
Thrive25 Partner Spotlight
Bodhi Surf + Yoga is an award-winning B Corporation and 1% for the Planet member surf and yoga camp located in the small, coastal community of Bahia Ballena, Osa, Costa Rica.
Their surf sessions give you mastery of the waves and encourage ocean stewardship inside the spectacular Marino Ballena National Park ā one of the best beaches in the world for learning to surf.
Can't make to Costa Rica right now? Get 1 month FREE Bodhi Online Membership.
Experience a taste of Bodhi's award-winning Costa Rican surf and yoga camp experience, right from your living room. Yoga practice and philosophy. Healthy and delicious recipes. Discussions about living well and awakening purpose.
Email team@thrive25.com to take advantage of the free membership.
Speed Read
Health & Longevity in the News
To the Core!: A research team full of geologists, microbiologists and engineers are going to drill closer to the earthās core than ever before. Where to: the Atlantis Massif - a fourteener in the Atlantic Ocean. To do what again: navigate 5,400ā of water to deepen a hole that is 15ā wide to 6,750ā into the underwater mountain. Why: take samples to determine whether a special mix of rock and water spawned life. What we can do boggles the mind. (WSJ)
Our Brainās Evolution: Speaking of - the human brain has evolved over thousands of years to deal with immediate risks, like hunger and danger (snakes, the dark), not what we face today. Our brains are irrational and are ill-equipped to deal with the major risks we face (obesity, climate change, nuclear apocalypse, etc.). We feel first, think second. Remember to take a beat to get to System 2 and take control (Issue #19). (Big Think)
Forest Therapy: This might help. A forest bathing protocol, Shinrin-yoku was developed in Japan during the 1980ās. Now you can find various excursions around the world, spending hours mindfully exploring in the forest. (Outside)
Thursday Night In
Craving some sushi? Here's a super healthy quick recipe for a date night at home. Lots of great healthy fats with the salmon and avocado. Not into the cauliflower rice, white rice works too.
Pro Tip: Go for the tamari sauce and Primal Kitchen mayo!
Moment of Fun
What is scarier - the technology that picks up everything we say OR our partners using that technology to manipulate us??
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
Got feedback? Tell us what you think at team@thrive25.com
Want this direct to your inbox? Sign up here
Why Thrive25
Weāre 40-something dads that felt our bodies and minds start to slow down and weāre not ready for that. We found too much information on every subject. So we started Thrive25 to transform what weāve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
Sign up for free:
The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.