Hello everyone and welcome to the Evolve with Emily show. I'm your host Emily Hayden and today we have a guest in-house.

We have second-degree black belt under Hens O'Gracy. Congratulations on that. Thank you.

We have New York police officer retired as of this year. Ryan West, he is with We Defy Foundation,

monkey tape, show your role, A&P in first form. He teaches at Hensogresi

Highway 6 and Riverstone. He trains at Alpha Land. He's a beast. He is the professor that is one of

the professors that's been helping me along my jiu-jitsu journey. The morning class,

we're going strong. We miss you. I know know i haven't been there in a minute now but uh

definitely started to kickstart my consistency in jiu jitzu so professor ryan welcome to the show

thank you yeah yeah stoked to have you here finally so we just did the cold plunge in sauna a little

recovery session how are you feeling uh i loved it really Really? Yeah. Would you do that more often?

I would definitely do it more often. I've never done a cold plunge like you have. I've done like the

ice bath type of different. Right. And the combination with the sauna, the cold plunge was the first time

was a little bit cold. Yeah. When you go from the infrared

sauna into the cold, it just feels like 10 times colder. The second time wasn't so bad. I,

it was definitely, I don't want to say more enjoyable, but it was definitely my body was used to it.

Yeah. And I feel like that's how it is though with cold plunging the more you do it kind of

the, it doesn't, I wouldn't say easier because it always sucks. It's always hard. But your body does

like adapt a little bit to where at least you know what to expect. You know that like, okay,

if I get through the first 30 seconds, I can get through the rest. Yeah. That first three minutes in there was definitely, I felt it.

Me too.

And that's the thing is like, even though I cold plunge all the time, I told you, I'm like,

it's getting colder.

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