[Newsletter] The Smartest Coach in the Room

The truth about saunas and ice baths Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Are ice baths the new Thighmaster? I have a friend who’s currently doing a luxe reno on his basement: underpinning, heated floors, and… a custom sauna and cold plunge pool. If you listened to many popular podcasts and health experts these days, you’d think these fixtures are as essential to a household as, say, an indoor toilet. But are extreme hot and cold therapies truly indispensable to health—or are they just another passing trend? [A GIF of two men practicing knee and thigh exercises on a mat.] Remember those? In other words: In 10 years, is my friend still going to be using his posh amenities… or are they going to be storing his toilet paper and seasonal sports equipment? Today, we’ll discuss how thermotherapies work—and if they’re worth investing in. Short exposure to extreme heat or cold is (slightly) stressful. Small doses of stress—like that you’d incur from a workout, an intense study session, or facing some kind of personal challenge—generally help build us. So long as you recover appropriately in between, these stressors can make you stronger, both body and mind. When the body encounters the stress of extreme heat or cold, it triggers the release of protective molecules (called heat shock proteins and cold shock proteins). And… Activating heat shock proteins seems beneficial. Studies on heat are more common than studies on cold. So if you’re looking for a health boost, heat exposure might be the more reliable modality (for now). Emerging research shows that intermittently raising heat shock proteins through controlled exposure to extreme temperatures may… 💉 Reduce insulin resistance, blood sugar, and risk for type 2 diabetes 🧠 Improve cognitive function and lower risk for Alzheimer’s disease 💪🏽 Speed recovery after exercise-induced muscle damage 🏔️ Help the body adapt to other stressors, such as high altitude 🏃🏻 ♀️ Mimic some of the effects of exercise—like improving cardiovascular health and maintaining muscle mass Is hot or cold better? Again, the evidence is stronger for heat therapies. But the science is still new. Likely, hot and cold exposure yield unique benefits, with some overlapping benefits. Subjectively, most people prefer to lounge in a hot tub or sauna. And research suggests that heat might be better than cold at inducing relaxation and improving sleep quality. But some people love an invigorating dip in a frozen lake (chaperoned, please) or a blast of cold water to finish off their shower. Anecdotally, many say these chilly experiences help boost mood, and improve focus and energy. Okay, but do you need to do it? If you’re wondering if you should incorporate thermotherapies into your routine, the answer is: You can if it appeals to you. Are the benefits nearly universal, akin to exercise? Probably not. One study showed that when healthy people did daily cold immersions, there were no measurable benefits. (Like many health interventions, hot and cold therapies may have a less dramatic effect on people who are already doing well.) But so long as you’re being safe, there’s also no harm in trying it out. And, there may be a benefit (especially if you subjectively enjoy the practice). If you want to dip your toe in… You can start with the “equipment” you have at home: Your bath. ❄️ For a cold immersion, fill your tub with cold water. Benefits appear when water is below 50-60°F, or 10-15°C. (You may have to add ice cubes to get the water to this temperature.) Stay in for anywhere between 30 seconds and 20 minutes. 🔥 For a hot immersion, fill your tub with hot water. Try to get the water to somewhere around 104°F (40°C). Stay in for 15 to 45 minutes. (And make sure to hydrate!) For more ideas, and a thorough overview of the research on thermotherapies, check out: [The benefits of saunas and ice baths: A zero-hype guide for boosting heart health, mood, and longevity)]( There’s always a new “thing” popping up in the health and fitness industry. If you want to know which strategies are truly worth focusing on, check out [Level 1 Nutrition Coaching Certification](. It combines the science of nutrition along with the art of coaching—so you can help people apply the most impactful habits, and change lives. [Become a Certified Nutrition Coach - Join the presale list for the #1 rated PN Level 1 Nutrition Certification]( Take care, Alex :) --------------------------------------------------------------- Alex Picot-Annand, PN2, Holistic Nutritionist Editorial Director Precision Nutrition Home of the world’s top nutrition coaches --------------------------------------------------------------- What did you think of this email? Precision Nutrition Business Insider's #1 Choice for Nutrition Certifications in 2022 --- To view this email as a web page, click [here.]( Precision Nutrition Inc. 18 King Street East, Suite 1400 Toronto, ON, M5C 1C4, Canada Finally, nutrition makes sense. Visit us at [www.precisionnutrition.com]( today. Follow us on [Unsubscribe or Manage Preferences](