In a deep dive on hot and cold therapy, Bob Kaplan, Peter Attia's head of research, shares insights into the evidence supporting these therapies. They discuss the efficacy of cold therapy for muscle soreness and explore intriguing connections to depression and immune function. Kaplan reveals the potential longevity benefits of dry saunas, critically analyzing the existing literature. They also discuss how stress manifests physically and share personal anecdotes about the challenges of managing time zone changes, adding a relatable touch to their expert conversation.
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question_answer ANECDOTE
Stress and Physical Pain
Peter Attia experienced increased physical pain during a stressful move.
The pain subsided after the move, highlighting the mind-body connection.
volunteer_activism ADVICE
Time Zone Adjustment Tips
Gradually adjust sleep schedules by 15 minutes per day to accommodate time zone changes.
On the day of travel, take the entire time difference out of your sleep schedule to avoid jet lag.
insights INSIGHT
Benefits of Heat vs Cold Therapy
Cold therapy and heat therapy are often conflated, but research suggests heat offers more benefits.
Studies supporting cold therapy for mental health lack rigor and controls.
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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 private RSS feed or on our website at the AMA #16 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
We discuss:
How stress can show up as physical pain, and tips for changing time zones [1:45];
Literature overview of heat and cold therapy [7:15];
Cold therapy for delayed onset muscle soreness (DOMS) [12:00];
Quality of evidence for cold therapy for depression or immune enhancement [19:30];
Cold therapy and brown adipose tissue (BAT) [21:15];
Weighing the safety, efficacy, and opportunity cost of cold therapy [28:45];
An overview of heat therapy benefits [40:00];
Longevity benefits of sauna—reviewing the studies [41:30];
Limitations in the sauna literature—Where might we be fooled? [54:30];
Possible mechanisms conferring the longevity benefits of sauna, and how it compares to exercise [1:02:15];
Parting thoughts on sauna, opportunity costs, and Bob’s personal regimen [1:06:30]; and
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