Ice Baths Boost Testosterone: Best Practices & Tips w/ Tom Seager, PhD
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- Опубликовано: 26 июн 2024
- Dr. Seager discusses best-practices with cold immersions for supporting hormonal health.
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----------------------------------------Show Notes-------------------------------------
00:00 Intro
02:25 Surprise updates your belief systems.
03:20 Complete freedom from stress is death.
03:40 Adapting to thermal contrast is a measure of your resilience.
04:40 It is your beliefs about stress being harmful that cause harm to your health.
05:00 Our ancestors lived in discomfort.
07:10 Water cold as 60 degrees will help your metabolism.
09:50 HRV improves with cold exposure.
11:30 Ice cold water exposure activates thermogenesis.
14:30 Autonomic conflict theory: Gasp and Dive response.
61:10 Your heart rate goes up, and your liver releases glycogen into your bloodstream to fuel your muscles.
16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, may cause your heart to skip a beat
17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold.
18:40 Go feet first. Bathe sober. Breathe continuously.
20:25 Primary Raynaud is a complex extreme over reaction to cold.
22:25 Exposure therapy has been a successful method for overcoming primary Raynaud.
28:40 You can micro dose cold exposure.
32:14 Testosterone goes up when a cold bath is done before exercise.
36:00 Precool (cold exposure) before exercise for peak muscle power and endurance.
36:55 Cold stimulation in women raises saliva testosterone.
42:40 Brown fat is an essential organ.
43:40 Without regular cold exposure, you will lose all your brown fat.
43:55 Metabolic disorders are associated with a lack of brown fat.
44:40 Cold exposure is a potential remedy for thyroid disorder.
45:00 Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order.
49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after.
50:10 Cold exposure remodels your fat.
54:40 Eleven minutes a week is enough time to keep brown fat working.
59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory.
01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release.
01:06:55When buying an ice bath
01:10:40 Tom adds Epsom salt, potassium sulfate and zinc sulfate.
Ice baths..even in the rive make an early morning trail run feel like a subtle warm breezy blanket.
Its crazy the price of some of these commercial ice baths. I converted a chest freezer for a couple of hundred bucks. Turns 300 litres to ice in one night.
What did you use to coat the inside?
@@dcp4988 two part pool epoxy paint.
@@dcp4988 two part epoxy pool paint.
@@dcp4988 two part epoxy pool paint.
💪🏿I love these Sunday morning podcasts!💪🏿
10:01 yes you need to let your brain know that it can figure out the difference between feeling cold and actually being cold. You aren't going to be in there long enough for your body to actually become cold which is why they tell you to calm down your breathing
Excellent episode. So much information to unpack! I love his calm gentle voice lol. I feel like he should do audiobooks 😁
I just started doing ice baths, followed by macebell swings, then a 15 minute walk with a weighted vest! Measured testosterone before, and will measure again in a month or so.
Please give us an update
@@mikeg1877 I will!
Outstanding! Let us know
@@seagertp I will let you know, Dr. Tom! Thank you for sharing all the knowledge. I appreciate it!
I’d like to know tge results too haha
I have been immersing myself in cold water (at 10°C) all year round for 10 years. Currently, I spend 10-20 minutes in the water every day.
Is 10 degrees ok? I live in Australia and it's a nightmare trying to get the water below 10 without spending a fortune on ice every day. I can get it to 10.
Awesome stuff
Fantastic discussion
Thanks. The feedback is helpful.
Good one, thanks
Got an inflatable plunge back in December to see the benefits. Love it. I just purchased the boxplunge and am more than excited for it to get here.
Made a diy freezer cold plunge and love it so much, we use it everyday. I spent about $1500 in material, i use ozone and a house filter to keep it clean.
How?
@@BoxfedTV there is a lot of good info on diy freezer cold plunge, i joined a Facebook group lots of info on there.
Not a person from field though, but for myself I can confirm this just works. Enjoyed this podcast
I've done a few cold plunges with Wim Hof Instructors and have done a number of cold showers, but very few people can afford the cost of the ice baths that are on the market. I'm going to convert a deep chest freezer from Walmart for my ice baths. With a few modifications.
That's how I started, too
Exactly. I’m a college student so what is in my budget right now is a portable ice bath from Nurecover. One day, I’ll own a legit ice bath
I do cold showers. The also have a positive effect
Just buy ice makers, store the ice in the freezer, thats the most efficient way
Don’t buy expensive stuff large bucket…save old big plastic containers freeze over night…don’t be a sucker…
I have taken ice showers so long that the water (weirdly) feels warm 😊
Yeah that is probably a sign of hypothermia so you should probably get up when you feel that
~34m : "The order for men really counts." ~36m "When you are going to use this for anabolic gains, use exercise to recover from cold. Not the other way around. ... precooling for performance enhancement. Peak power goes way up. Endurance goes way up, because the precooling protects the mitochondria ... testosterone goes way up."
I've found once you get past the initial feeling of cold, whatever duration makes it no more uncomfortable, aside from the feeling in your hands. If you want a hack to be able to stay in longer, just keep your hands above the water.
Tom Seager has such a calm and soft voice. He is actually very fun listening to, does he have a podcast?
Frequent guest. I don't host my own.
I use a hospital therapy gym which has a swimming pool. After 4 minutes my body acclimates to the water temperature..
I then use a heated whirlpool and a heated swimming pool.
Then I use their sauna
They also have an indoor walking track and weight room
Cheap alternatives for an off the shelf ice bath costing loads is to.... Buy a waterbutt and fill it with rain water...
Use a raised platform to climb in
Sorted.
Ice is new to us in Africa we didn't have fridges and were healthy and strong 😂
Oh yes
Mt Kilimanjaro is a glacier on the Equator!
Refrigeration is relatively new to the entire world but as for the African climate he addresses that beginning at 46:41
@@goldenarm2007 you are the best of the greatest and the bestest 😻
Where can we find your videos now that YT will be blocking most medical content?
I started after the new year. Water at 50*, i barely got 10seconds the first time. Agter 1 month, im up to 4-5mins x 4/wk now. Havent tested T levels, but gonna see in 2 months and see what the T levels are at.
Still not in my budget yet but the Morozko is more appealing now because it grounds you too.
I've had wrinkled finger tips when just a little cold since I got knocked down hard with COVID. Dealt with pins, needles, tingles, twitching, anxiety, depression, muscle pain, weakness, shaking. Doing much better now but still have the wrinkled fingers.
Wrinkled fingertips are usually caused by vasoconstriction -- both in the cold and in the hot tub.
@@seagertp ant idea what would help me? Maybe the cold baths?
~44m: "Without regular cold exposure, you really will lose all your brown fat. ... it is an essential organ: metabolic disorders are associated with a lack of brown fat, because brown fat does not just keep you warm in the cold, it is also a secratory organ. ... It makes more thyroid stimulating hormone than any other thing in your body ... "
You mention adding 8 pounds of Epson salt to the Morozko, which is great. I add that amount when I start noticing the ice is getting hard again. I am wondering about how much Potassium Sulfate, Zinc Sulfate & Copper you put in the tub and approximately how frequently. Or would you just add at the same time interval you add the 8 pounds of Epson salt, using the hardness of the ice as a guide for when to put more in. I think adding these additional compounds in would help tremendously. Also, if you know of good sources of these other compounds, it would be great. Thanks!!
I bought mine from Amazon. Don't use copper in a zinc galvanized tub. The quantities of zinc, potassium, and copper I use are WAY less than magnesium sulfate -- less than half pound zinc sulfate monohydrate, and less than quarter pound copper sulfate pentahydrate and potassium sulfates.
@@seagertpThe sources I am finding on Amazon seem to be classified as chemicals. That concerns me as much as putting chlorine in my ice bath would concern me. I do not want any chemicals absorbing through my skin. Do you have links for the specific items on Amazon that you use. I need something that is pure and is actually good for you, not just deemed safe for even tings like water treatment. We know how many things get into our water that are deemed safe, but really are not.
@seagertp: Thanks a lot for the information. After how many days should i go for blood test to check the T levels tested again?
The fastest T ramp I've ever seen was 28 days. Most guys are waiting several months.
@@seagertp Thanks for the reply
Love this. Total T of 1060 at age 43. It works!
You had already high T before hand? And did u measure it after cold therapy or you waited ?
Do you exercise after the cold bath?
So taking the T (nuginex) pills that they sell on commercials is not really necessary if you stick to a cold plunge routine? What are your thoughts?
Looking to start doing it 2 times a day
8lbs of magnesium sulfate ... how much potassium and zinc?
Can someone please verify if im understanding this all correctly. So ice bath time and uses depend on what your looking to accomplish?
Also say you want muscle growth its not really going to help but will help raise "T" and if you play sports or workout you should ice bath first then slowly warm up then hit whatever you play/do hard?? I didnt bath before a huge ball tournament because i thought i should play all day then wait til the next morning at least to dip? Or should i have dipped the morning of then the morning after? Im confused lol.
Precool your exercise with an ice bath to improve performance, speed recovery, and boost anabolic gains.
Mike, would this also help women make more testosterone? Menopausal woman here. On hrt but would like to find natural ways to boost testosterone.
There has never been a clinical trial of cold exposure and testosterone in menopausal women. The one study in women showed T gains in young women, resulting from cold stim in the cold pressor test, but no one has tested menopausal women. If you try it, will you let us know?
Hey Mike what’s the science behind ice baths and cortisol levels. I get conflicting answers for my HIGH cortisol levels.
See my article on ice baths & PTSD. The research on cold & cortisol is confusing. It looks to like cold normalizes cortisol. Not increase or decrease, but modulate.
There is an acute short term increase, but IMO this helps with exercise
@@Highintensityhealth Thank you
@@seagertp Thanks Dr. Seager..after how many days should i test my T Levels to see the change after doing this routine? TIA
@@unpluggedimmigration1333 The fastest ramp I've ever seen was in only 28 days. Most guys wait a few months.
I’m a firm believer in both.
Of them.?
@@niranjanpaul2176 Testosterone and ice baths after a sauna. “Hungawa!”
Okey these are numbers around 1000 T, but the question is do you also perfom like someone who is 25 and have these natural T nr while you are 63
The icing ones testicles is also legit, so if u can't die inside ice, u can take cold shower and hold iceberg on testicles for 15-20 min. That should also work befofrer workout
I need a more affordable ice bath than the 12k one talked about. What can I get for about $1000?
Maybe a chest freezer?
Garden center extra large plastic water butt
Ice barrel! Look it up!
I have a thumbs up for the comment at 32 minutes.
Dudes should be TALKING to other dudes about their health. Amongst other things.
XY'ers have been heavily fragmented and segregated from each other well past a toxic point.
Off subject: I am actively loosing weight(Fat). Would taking creatine be okay?
Yes, but your weight will go UP, due to water being absorbed by muscles (up to 2kgs / 4lbs).
Wow, he looks older than 57. But he's aging naturally. I give him that. No botox or surgeries.
The gray hair helps me look more Professorial, I think. 😄
I think Tom looks fantastic for 57!
@@Highintensityhealth I think we can agree that we all age at different rates and look differently. I do like that he is not coloring his hair or getting fillers. It's honest. Besides, it's his biological age that matters and not how he looks.
The grey hair certainly ages him. I have almost the exact same hair (I am 62), grey pattern and all, though you would never know it since I color my hair to hide the grey, and I am clean shaven. It is also worth noting that many youtubers his age aggressively filter their videos, so you may have a distorted perspective if you are unaware of this. This video is mildly filtered, (you can tell by how the forehead wrinkles pop in and of existence without any subtle transition) but not nearly as much as "Dr." EB filters his.
How do you keep your testiceles from aching in the cold water?
Not a factor, really.
Grow them bigger!
I have never had that issue, and I have been doing regular 5 minute ice baths for 10 months now. 37 degree water.
All those chemicals in the car sauna will not help testosterone 28:45
True. Brominated flame retardant is no good.
First purchase I’m making when I win the lottery
At those prices you would have to win the lottery😂
@@user-on7zd8yi8g whats the price? and for what?
Some things are worse than death.
Let’s see the data.
Numbers doesn't mean much, results do, I wonder if these people are just obsessed by high nr and it has no effect on muscle, and wellbeing
@@partlysimpson5154 what do you mean … numbers don’t mean much? Blood levels of testosterone mean everything. That is the results.
i think its there in his website
There are people who just ice their balls for the same effect!
Heard that
You mean if you are just looking for the testosterone boost?
I don’t buy the brown fat scanner- calibration thing at all. ‘Not calibrated for ‘ - no. It makes no sense actually. Like so many things he says.
No way 😝
No we did not come from apes folks :)
Imagine having such a phobia of needles that you would go to the trouble of taking an ice bath to increase your testosterone. "But, but, but ice baths are natural"
Sometimes testosterone is code for blood flow issues or pelvic floor or prostate issues.
All may be improved along with walking 1 hour 15 minutes per day and pelvic floor exercises and weight lifting and most importantly getting protein or a keto - carnivore type diet but also with a
Manual vacuum penis pump PLUS as studies by the Cleveland clinic show with an affordable TENS unit sold at local drug stores or internet. TENS stands for Transcutaneous electrical nerve stimulation
Ideally men should exercise and diet
But a machine can help optimize exercise restoring blood flow and stimulating nerves to a specific region of the body
Obviously through discipline a person can do isometric exercises to the pelvic floor
A TENS UNIT and alerternszing with a vacuum penis pump are strategies along with Sauna and alternating with cold therapy to maximize results.
CoQ10 maybe double or triple the dose twice a day plus Tyrosine and Acetyl L Carnitine and Zinc and Bull testicles supplement or make your own and desiccated
organ meat supplements all with contribute to optimizing health plus vitamin D and adequate sunshine
Plant based seem to have good effects on blood flow. Aged garlic/garlic also improves blood flow