← The Peter Attia Drive
<p>In this "Ask Me Anything" (AMA) episode, Peter and Bob explore the quality of evidence for hot and cold therapy. In the discussion, they evaluate the safety, efficacy, and opportunity costs of various hot and cold therapy protocols, and Peter ultimately considers the addition of dry sauna to his longevity toolkit. Once again, Bob Kaplan, Peter's head of research, will be asking the questions. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/" rel="noopener noreferrer" target="_blank">private RSS feed</a> or on our website at the <a href="https://peterattiamd.com/ama16/" rel="noopener noreferrer" target="_blank">AMA #16 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/" rel="noopener noreferrer" target="_blank">here</a>.</p> <p>We discuss:</p> <ul type="disc"> <li>How stress can show up as physical pain, and tips for changing time zones [1:45];</li> <li>Literature overview of heat and cold therapy [7:15];</li> <li>Cold therapy for delayed onset muscle soreness (DOMS) [12:00];</li> <li>Quality of evidence for cold therapy for depression or immune enhancement [19:30];</li> <li>Cold therapy and brown adipose tissue (BAT) [21:15];</li> <li>Weighing the safety, efficacy, and opportunity cost of cold therapy [28:45];</li> <li>An overview of heat therapy benefits [40:00];</li> <li>Longevity benefits of sauna—reviewing the studies [41:30];</li> <li>Limitations in the sauna literature—Where might we be fooled? [54:30];</li> <li>Possible mechanisms conferring the longevity benefits of sauna, and how it compares to exercise [1:02:15];</li> <li>Parting thoughts on sauna, opportunity costs, and Bob's personal regimen [1:06:30]; and</li> <li>More.</li> </ul> <p>Learn more: <a href="https://peterattiamd.com/">https://peterattiamd.com/</a><br /> <br /> Show notes page for this episode: <a href="https://peterattiamd.com/ama16/">https://peterattiamd.com/ama16/</a><br /> <br /> Subscribe to receive exclusive subscriber-only content: <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a><br /> <br /> Sign up to receive Peter's email newsletter: <a href="https://peterattiamd.com/newsletter/">https://peterattiamd.com/newsletter/</a><br /> <br /> Connect with Peter on <a href="http://Facebook.com/PeterAttiaMD"><u>Faceboo</u></a><u>k</u> | <a href="http://Twitter.com/PeterAttiaMD"><u>Twitter</u></a> | <a href="http://Instagram.com/PeterAttiaMD"><u>Instagram</u></a>.</p>
Actionable Insights
1. Exercise for Mental Health
Engage in significant daily exercise, such as two hours a day, as the endorphin high from substantial physical activity can potentially overcome or significantly alleviate symptoms of dysthymia and general feelings of malaise.
2. Proactive Eastward Jet Lag Adjustment
When traveling eastward, proactively adjust your sleep schedule by gradually ratcheting it back (e.g., 2.5 hours over two weeks). On the day of travel, wake up extremely early (e.g., 3 AM local time to match 8 AM destination time) and force yourself awake to make it easier to go to bed at a reasonable time in your destination.
3. Gradual Sleep Schedule Adjustment
When facing a significant time zone or schedule change, gradually adjust bedtime and wake-up time by about 15 minutes a day in the weeks leading up to the change. This proactive approach helps acclimate to the new schedule and makes the transition easier for individuals, especially children.
4. Optimal Cold Therapy Timing
If using cold therapy to reduce delayed onset muscle soreness (DOMS), apply it 24 to 72 hours post-exercise. Avoid administering cold therapy in the first hour post-exercise, as it might be detrimental to strength and interfere with the muscle adaptation process.
5. Cold Therapy for Muscle Soreness
Utilize cold therapy, such as ice baths, to reduce delayed onset muscle soreness (DOMS) after intense exercise. This can be a valuable tool for recovery, especially during periods of multiple hard training sessions.
6. Embrace the Placebo Effect
Be open to and accept the placebo effect if it genuinely helps you feel better or perform better. If a treatment or intervention provides a perceived benefit, even if partly due to placebo, it can still contribute positively to your well-being or performance.