In Episode 7 this week Dave discusses how stacking the deck with healthy routines make lasting improvements on your health and wellbeing. Josh has been practising cold water plunges, ice baths and daily cold showers since 2018, so he dives into the science and also finishes with some great tips and tricks for recovery after your cold plunge!

What do we cover in Episode 7?

Simple tips to reduce regular insulin spikes:

✅ Intermittent Fasting (e.g. eat between 11am and 7pm)

✅ Try to consume around 1/3 of your carbohydrates within 1hr of exercise

✅ Consume between 3 to 4 grams of sodium (7.5 - 10 grams of salt 🧂)

✅ Eat 2 meals a day - avoid snacks!

✅ Meal order:

- Eat your VEGETABLES 🥦 FIRST

- PROTEIN 🥩 + FAT 🥑 🧀

- CARBS / STARCHES 🥔 LAST

✅ Try lemon juice, 🍋 vinegar or pickled (fermented) vegetables BEFORE a meal.

✅ Exercise after eating

Pair that bread 🍞 with vinegar or “amuse-bouche” with some kimchi! 🥬

How can lemon juice, 🍋 vinegar or pickled (fermented) vegetables reduce blood glucose & insulin reponse by 50-60%? 🤯

“Naked” carbs can spike your blood glucose levels 📈 in a big way, but when we consume one of these acidic foods beforehand, it can actually help reduce the amount of carbohydrate you absorb as well as your body’s insulin response. 📉

Lemon juice, and similar acidic foods, lower your glycemic response while increasing your gastric secretions and gastric emptying rate. 💩 Researchers believe that the reduction of the glycemic response is mainly due to the “interruption of starch hydrolysis by the acid-inhibition of salivary alpha-amylase.” 👅

What do we have to say about cold water immersion and cold showers?

Cold showers or an ice bath! 🥶🧊

Cold immersion reduces anxiety, boosts energy & immunity, improves mood, and fosters longevity. 💪😁 One study found a 530% increase in norepinephrine and a 250% increase in dopamine (for 2 hrs after) , 350% increase in basal metabolic rate and a 17% reduction in cortisol in subjects who were immersed in chilly water for just a few minutes. ⏳

Stay tuned for some more cold immersion & cold shower tips, coming your way, this week!

Josh also discussed heat production in brown adipose tissue contributes to cold defense, to stress-induced increases in body temperature, and to energy balance. Elucidating the functional organization of the central network controlling the sympathetic outflow to brown adipose tissue could provide a framework for understanding how dysregulation of thermogenesis contributes to hyperthermia and to obesity.

Thanks for listening 🙏

Dave & Josh

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