84. Beyond the Hype: What Science Really Says About Cold Plunges, Saunas & Detox

Dr. Stephen Ellis is not only co-founder of the L.A.B. med spa, but also serves as one of its Medical Directors. He is certified by the American Board of Anesthesiology. He also works for Metro Anesthesia and currently serves on numerous committees for the group. He serves as Chief of Staff for Medical City Lewisville and the Medical Director for Trinity Park Surgery Center. Dr. Ellis is the recipient of the Frist Humanitarian Award which recognizes others who are dedicated to improving the lives of others and going beyond everyday kindness.

Do you think cold plunging is all hype? In this episode, we’re taking a close look at this trend with Dr. Ellis. We explore how cold water immersion can significantly impact longevity and wellness by enhancing the body's regenerative capabilities, converting white fat to brown fat, and cleaning up senescent cells. Dr. Ellis shares his personal journey with cold plunging, from his initial DIY setup to a more advanced routine, and emphasizes the importance of biomarkers and lifestyle changes. We discuss the physiological responses to cold exposure, such as vasoconstriction and increased norepinephrine levels, and examine the benefits of combining cold plunging with sauna sessions and exercise.

Topics discussed in this episode include:

• How cold plunging transforms regenerative abilities and converts white fat to brown fat.

• Why cold exposure helps clean up senescent cells and combat oxidative stress.

• How Dr. Ellis transitioned from a DIY cold plunge setup to a sophisticated routine.

• Why biomarkers, peptides, and lifestyle changes are crucial in longevity and wellness.

• How cold plunging differs from cold showers and cryotherapy in benefits and limitations.

• Why moving water is essential for effective cold plunging.

• How vasoconstriction and shivering thermogenesis are key physiological responses.

• Why cold plunging provokes a full-body metabolic response, unlike other methods.

• How cold exposure impacts stress response, glucose levels, and cardiovascular health.

• Why timing is crucial for combining cold plunging with exercise and sauna use.

• Why women should be cautious about cold plunging during certain menstrual cycle phases.

• How infrared and steam saunas compare in terms of benefits and suitability.

• Why consistent sleep habits and cold exposure resilience are so useful for wellness.

Dr. Ellis on Instagram: https://www.instagram.com/drellis_thelabmedspa

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