The Effects of Ice Baths on Muscle Damage

Support the show at https://www.patreon.com/user?u=26936856 "The Greg Bennett Show" -   Endure IQ - https://www.endureiq.com/   Show notes    In this episode of The Greg Bennett Show, Greg chats to Dr. Dan Plews. Dan is one of the most requested guests. He appeared on episode 50 and 77 of TGBS, so be sure to go add those to your playlist.   Dan Plews is an Applied Sports Scientist, Researcher and coach. As a Sports Scientist (specialising in the area of Physiology) Dan has worked closely with athletes who have won more than 25 world and Olympic titles in the sports of rowing, kayak and triathlon. Athletes include Mahe Drysdale, Lisa Carrington, Eric Murray and Hamish Bond. As a researcher, Dan completed his PhD in the area of applied heart rate variability (HRV). This work focused on implementing and validating methods regarding the application of HRV to track training adaptation in elite athletes. Since then, Dan has gone onto having more than 21 peer-reviewed publications in the area of applied sports science. Dan is seriously passionate about endurance sport, particularly Ironman triathlon, where he has coached 3 athletes under the 8-hour barrier. He lives and breathes it, and is a competitive Ironman athlete himself. In 2018 he broke the amateur course record at Ironman New Zealand by more than 10 minutes in a time of 8 hr 35 min. Dan thrives on continuous learning and being on the cutting edge of applied sports science. He often throws himself into the depths of new science, measurements and self-quantification to find out first hand the effects that they have on training adaptation.   He’s one of the world’s greatest minds in endurance sports. He has the practical and personal experience, and he has the science.   See the timestamps below for more detail.   Timestamps   0:00 - Introduction to show. 2:07 - Introduction to Dr. Dan Plews. 5:21 - As Head of Performance Physiology Canoe Racing New Zealand, Dan worked with the Women's Olympic Kayak team during the Tokyo Olympics. Dan discusses his involvement and outlines Lisa Carrington's outstanding performance. 7:56 - Dan talks about how he met and started to work with Javier Gomez 11:57 - Understanding Javier's data and working in the lab was an important approach in establishing the performance gap for Dan while working towards a winning 'gold standard'. Monitoring his HRV via an Oura, and establishing his aerobic threshold, fat oxidation, fat max, anaerobic threshold. 18:08 - Having talked previously and extensively about heart rate variability (HRV), Greg opens the discussion with Dan about health tips for us all in 2022. Dan explains what his best purchases for his own health have been. Ice baths and Saunas. 19:08 - Dan describes how the research has proven the benefits that ice baths provide for us all, not only pro athletes. From a wellbeing and mental health perspective, ice baths improve mood states. 21:52 - Greg and Dan discuss noradrenalin, an organic chemical in the catecholamine family that functions in the brain and body as both a hormone and neurotransmitter. ... The general function of norepinephrine is to mobilize the brain and body for action. Ice baths have been popularized by Wim Hoff - https://www.wimhofmethod.com/ 23:34 - Some of protocols Dr. Dan Plews recommends around ice bathing, time, temperature, frequency. Dan uses a chest freezer converted into an ice bath. 33:02 - Saunas ... what are they good for? What works best, infrared, or steam? 39:58 - Greg asks Dan, what was his best purchase under $100 - HRV app ... https://www.hrv4training.com/ - Shakti mat - https://www.shaktimats.com/ - Whoop - https://www.whoop.com/ 42:22 - For triathlon, what are the different tests Dr. Dan Plews recommends to go and do ... and explains his view on monitoring the salt levels in sweat. 51:35 - Dr Dan Plews has plenty of answers to many questions via the AnyQuestion app. 54:51 - Dan explains how he balances his personal training, with his coaching. 56:49 - How would Dan coach an athlete that had one leg stronger than the other. 01:01:13 - Sign up for Dr. Dan Plews bi-weekly newsletter - The Endure IQ Brew Up over @ https://www.endureiq.com/ 01:01:57 - Dan answers some rapid fire questions from athletes, including the most gifted book Dan has given people - Groundedness - by Brad Stulberg 01:06:59 - When Dan thinks of 'success', who does he think of?   Conclude What's 2022 look like for Dr. Dan Plews. Endure IQ courses - https://www.endureiq.com/courses   Links Be sure and check out bennettendurance.com Find Greg on social media: Twitter Greg Bennett Show Instagram The Greg Bennett Show   Find Dr. Dan Plews on social media: Web: https://www.endureiq.com/ Instagram: https://www.instagram.com/theplews/ Twitter: Dr Dan Plews LinkedIn: https://www.linkedin.com/in/daniel-plews/