ATP Podcast

Ep 21 Deliberate Heat and Cold Exposure Protocols And Effects

Protocols For Deliberate Heat & Cold Exposure Today l'll be covering the benefits of both deliberate heat and cold exposure.I'll list 8 different protocols plus some tips on how to maximise your experience all derived from the papers listed down below.These protocols are actionable right now, so simply align with the protocol that best fits your goals and start today. Where you can find us Socials & Website Website: https://www.atpfitness.com.au/ youtube: Coach Josh Atkins https://www.youtube.com/channel/UCeITAUr4i83-IYXtMih6UIA Instagram: @joshjatkins https://www.instagram.com/joshjatkins/Instagram: @ATP.podcast https://www.instagram.com/atp.podcast/ Google Search: Coach Josh Atkins Subscribe to the ATP PODCAST Spotify: https://open.spotify.com/show/0R8989SDroN87UDjcs29RU Apple Podcast: https://podcasts.apple.com/au/podcast/atp-podcast/id1455035756 All other streaming services: ATP Podcast Newsletter: https://www.atpfitness.com.au/newsletter Overview * Effects that both deliberate heat and cold exposure can have on your body * Ways that you can expose your body to hot and cold environments * different protocols that you can follow that will align with your goals or desired outcomes (00:06:46) Why protocols and not habits (00:07:36) Ep 20 Habits with Ben - https://open.spotify.com/episode/546Skp46xtsd9EDA0cRRjF?si=67c5d3b4daa14119 (00:10:45) What deliberate exposure is (00:13:06) Effects on the body - Tempter and circadian rhythm (00:14:54) Tips on thermal regulation (00:19:18) Dynorphins & endorphins - Protocol 1 Increasing Mood & Wellbeing (00:24:36) Understanding the Heating and Cooling process (00:30:30) Circadian rhythm - tips for improving (00:35:50) Deliberate cold exposure - The Specifics (00:37:07) Types of cold therapy (00:40:19) Positive effects of cold exposure (00:45:51) Hormone responses to ice baths (00:48:15) Protocol 2 Learning & retaining information (00:52:31) Protocols 3 ice baths for mental resilience (00:55:35) Protocol 4 Hot & Cold Therapy (00:57:53) Ice Bath Tips (01:00:06) Deliberate heat exposure - The Specifics (01:02:57) What are the parameters of sauna (01:09:37) Protocol 5 metabolism increase (01:11:36) Protocol 6 increases Growth Hormone (01:16:01) Protocol 7 sleep and growth hormone (01:19:36) Protocol 8 Rehydration post sauna Disclaimer * all advice is general in nature * before you try anything, seek advice from a trusted Dr or expert Credits * Andrew Huberman @ the Huberman Lab Podcast - HubermanLab.com * All studies will be listed in the show notes Article Links - ColdBrief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6U [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbmlrQVM0aFZ3Sm54RXh1WGRUYy1jNWx0eGpSQXxBQ3Jtc0trbjB5NHBSNXh5RFNGRVZzQmliUGFFVEtnb2JGQnlOSWtaaEREMGdxZy00Z0loVk9UdVIzY3VrcTQxbllnWlZoVG9DRjJJME04OFhkREZaOUJCcnZfNU45eElnLTV4Mnd4OFRqUFNuM2VPdDEzQU1VQQ&q=https%253A%252F%252Fbit.ly%252F3KbiF6U&v=pq6WHJzOkno]Human physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTO [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa2pacS1WRm9La0NudlRvUnpScmtpdGljSWFDd3xBQ3Jtc0tuUFJ0TmREWjhoQ19fNXNfRWNSMG9JVEszYjlnZ0hhaTNzQ1NmT253czNHS0J0RXZvUGVfd3JGejZFa2JudVpyREpFVG9QenlsMnBFRlhhcDBEZFBnTUZWYUVpOTBxMW40Vk15OEE1VG1RdGRTYWRPWQ&q=https%253A%252F%252Fbit.ly%252F3x09iTO&v=pq6WHJzOkno]Adipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjR6dkVjaXBCdExSMU9ySFJSYUY2VFdKWGF1QXxBQ3Jtc0trNzZyblFvYUdrQXo1VllvNjJXYlhhVzhrRldNb2p6WElRSHIyNnRWSkhfUS1UVUpMd2I5UjMxWmhIX3dwMDNyR2RieWswdkZTRUVLLXItVEs5dS14cEhPSVBmX0twVVVLVmpPUXlOZTZLdllnbXhMdw&q=https%253A%252F%252Fbit.ly%252F3J7nr41&v=pq6WHJzOkno]Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbG1mMkMtcS14dmE2Y0dGT3RoZGFlYjV2WW8tUXxBQ3Jtc0ttYTYwSG5yU3JiZU5jbFlKNE9RVmpDVll2WGtPeUNabWlISG9tdGs4OGZuSm9QOEltSTlWSExhLUlnSWF4YkZsQ196RnBpRGpqcDBJSXZEYV84NDdKYUxvRUpDMXlvY1VlSnl6WXJmSG9tVVVTcTdtMA&q=https%253A%252F%252Fgo.nature.com%252F3DDegY7&v=pq6WHJzOkno]Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEdWeHo5dXJhNUNWcm1WQlRpeGxsOUlxWEU3UXxBQ3Jtc0ttMWUtSl90U3JRTVlhd0FsSk5MT196dDNBSkZBeGEwNjd0UU1NVUZtTXFYMzg4Y00xaDdHdmlaa245T2VEX1d4aTZwQ2FScUdsZThNYVlSQks2TXZ2R0YtODlPcVE1UlRucENPQld3YnhDMzVzYTVKYw&q=https%253A%252F%252Fbit.ly%252F35Au696&v=pq6WHJzOkno]Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoi [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbm5YMjlVZEhJejdkby0td1hzVFFKaFUxQkhMd3xBQ3Jtc0ttQVd5WDBBQnJMc05XakRiRjRNQmQ0a0t0ZVN0Zkh4TXp6MzhpVy02WEd3TG5YWG1xNUlBa3pEZEJDZW03Q3Y4Q1BNcmVldUhPZy1pTmRtWG03clJWNU5GS1BaUmpEREM3aFZleFV4MUJ1VEgyNGthTQ&q=https%253A%252F%252Fbit.ly%252F3u5qGoi&v=pq6WHJzOkno] Article Links - HeatSauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study: https://bit.ly/3EIC6C4 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqblFuT0dUVzFXTkZESTBUTExBbGF5MHVUWjRTUXxBQ3Jtc0ttYTJqTldfNWNqa0VnTlQ5QUlBVTJsS0VGM19PME5VVEVTQUJHVmpsS1NVY0twQnZSRFR4WnltY25UWm01MW1IVU1UUTBwXzNwLXoyVVM5TEtNcVlwVzV0UnROc3BuM1dSLTZqMFpXVWR3cWJNN1VwNA&q=https%253A%252F%252Fbit.ly%252F3EIC6C4&v=EQ3GjpGq5Y8]Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men: https://bit.ly/3LiREPt [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbm16T0RRT29RRDNBZ045R2dBZE9VT0JIS1lYd3xBQ3Jtc0tuWE1mUjc3U1VhQldTQmFDcFhQVXQ3a05WNG5LcmNMeUJCM2d5dDVDcmxoOFB5X19SeWs3TUJoQ09wLWd6MHhkUHlIN09PMFFvS0JSWkJ4N0c2bUd3aXhqMXZjekJDYWMxdWRILWlXOER6aEpvSy1lcw&q=https%253A%252F%252Fbit.ly%252F3LiREPt&v=EQ3GjpGq5Y8]Endocrine effects of repeated sauna bathing: https://bit.ly/3kaSD8C [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqblFKMm5YaWtXMUt2Y1NRUUhXSEJJaTJwOENad3xBQ3Jtc0ttRnp0dVdZaVVlbjBYcEhPbE85WTdQTzBmYU5BQ0RkMWh3U1pnaDJ1X1UtcVFhUEREUW5aVUJtbFVobFY1X3dNMWlHVGdqQmVvWnNuQkRpOS1qSUQ1OVdTX1h5ZFVibjZ1Q0FlWnZIb1NSVEVQQUpYWQ&q=https%253A%252F%252Fbit.ly%252F3kaSD8C&v=EQ3GjpGq5Y8]Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference?: https://bit.ly/3rNhSBU [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbk5wWFdTSGNCMEZJZXdobi0wYk9PeTQ0VmNaZ3xBQ3Jtc0ttNUl0eGhLQllJWE1XTGliNDlOa3BkamNnSHJaaGJXNnpmMXduYS1EeG55ZUg4TDNTVjFmckhuZWdHeTRMT0JkYlBiZWMyblp6amxKNGw2RzVCSXdrN0c4M29aZ2ZKdHFzX3o5TnROOXppOWJjbk4xVQ&q=https%253A%252F%252Fbit.ly%252F3rNhSBU&v=EQ3GjpGq5Y8]Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study: https://bit.ly/3vJN6Lg [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbGhnS1pIbEYwZnlwVGpsT3lleVd2RGdiNGF2d3xBQ3Jtc0tsT2JvQ1NzTWRpaWkySTYxeFJGYWx5MGJOcGJ3MktUZWlkWDJBSEVMN0RObXNPRTc0UEtqUjdSUVVPVmUzNzY3OU9JS0RjdlRfbHpUT2EyVE9LZzd4UmxXVHIyczZrMnRBRmc2VUhfTG5qOUUzbVpndw&q=https%253A%252F%252Fbit.ly%252F3vJN6Lg&v=EQ3GjpGq5Y8]

Ep 20 Ben talks all thing habits, how to identify the bad and work on the good

Ben lets us know how to break down and identify bad habits, then with the right plan, build up good ones.No one habit has a time frame for becoming a normal part of the day as ben explains. To find Ben head to www.matterathletica.comIG: @ben_mayfieldsmith_IG: @matter_athletica

Ep 19 Ameer - Opening his Gym in mind 2019 until now, has spent more than half that time closed due to the lockdown. But this hasn't stopped him pivoting and providing exercise to his local community nor has it dampened his passion within the field

We talk about all things Melbourne lockdown and how that has caused Ameer to pivot from a bricks and mortar business to an online one until it's time for gyms to reopen. You can find Ameer atIG: @ameermadhanpallIG: @Fitstop_southmelbourne Web: https://www.fitstop.com/southmelbourne

Ep 18 Ben - New business, study, training, mindset and goal setting! Not to mention some really trash banter!

A lot has happened in 18 months, we chat all things business, goals and setting them, mindset and some opinions as well You can find Ben atIG: ben_mayfieldsmith_IG: matter_athleticaPodcast: Bros With BrainsPersonal address: A Bin

Ep 17 Desha rips into what drove him to success and the tough lived lessons he has faced.

We all shit the bed during our time, it's what you do after the fact that prevents you from doing it again. Desh runs us through what it was like growing up a minority in the late 90s early 00s in Australia. Using the drive from his family situation to grow into the success he has now. The importance of the people in his life and how a specific gym has broadened his thinking and inner circle.