#132 - AMA #16: Exploring hot and cold therapy

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 12 October 2020

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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
More.

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Transcript

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0:00.0	Hey everyone, welcome to a sneak peek, ask me anything, or AMA episode of the Drive Podcast.
0:16.5	I'm your host, Peter Atia.
0:18.3	At the end of this short episode, I'll explain how you can access the AMA episodes in full,
0:22.9	along with a ton of other membership benefits we've created.
0:25.9	Or you can learn more now by going to peteratia-md.com forward slash subscribe.
0:31.5	So without further delay, here's today's sneak peek of the Ask Me Anything episode.
0:36.5	Welcome to Ask Me Anything, or AMA episode number 16.
0:44.7	In today's episode, we do a real deep dive discussion into all things hot and cold therapy.
0:51.2	Coming into this call, we actually intended to cover many more questions.
0:55.2	We'd probably only covered by topic 20% of what we intended to cover.
1:00.4	But once we got into the groove of going into this, we just decided that we were going to stay with hot and cold,
1:05.2	and we basically ran out of time.
1:06.8	Now this is a topic we get asked about all the time.
1:10.2	And frankly, it's a topic we've spent a lot of time doing research on.
1:13.4	We did our first internal report on this back in 2013 or 2014,
1:19.0	and then did an enormous rehash of it in December of 19, January of 20.
1:26.6	And it's sort of on the heels of that that Bob and I basically try to offer as much insight as we have into the ins and outs of hot and cold therapy.
1:36.2	Again, if you're really not interested in this topic, I'm going to be honest with you.
1:39.8	I don't think there's a lot in this episode. You're going to find that interesting.
1:43.0	But that said, I would encourage you to give it a thought, because this is something that my mind has changed quite a bit on over the past.
1:48.8	A couple of years, I think the data have become much stronger, at least in favor of one of these therapies.
1:55.0	So without further delay, I hope you will enjoy AMA number 16.
	...

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