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Hi everyone, it's Gabbyby and we're going to start doing some bonus episodes

weekly for the listeners and what we're trying to do is just take these

specific bite-sized topics,

go through them pretty quickly and drill down

on specific takeaways.

What we're also doing is we fielded some questions

and we try to elaborate from there. So for our bonus podcast with Dr. Harper on swimming and cold,

maybe cold showers, cold plunge, I just thought I'd talk about my

personal experience and like all of these shows I'm not an expert and I just give you what I have seen or experienced.

And so some of the questions were how and when do I do it, when I go in the plunge.

And you know for me if I can get in two three times a week it's a real

luxury the way we do it in our house is Laird is kind enough to use fill the ice tub and so I really look it as an opportunity

because it you know it takes a minute they got to load it up with the ice however

I don't get in it as often as I would like and there's a lot of data showing the

positivities of about 11 or 12 minutes a week of getting in the cold. As far as my mental and physical process,

either when I'm doing it myself or helping somebody, this is what I say about getting in the cold.

...