Welcome back, everybody to the morning after. We have a very special, special guests, an important episode today.

Joining us today is nine-time Olympic medalist, including five gold medals, swim safety advocate, and new dad, Ryan Murphy.

Welcome, Ryan. Hello, how are you doing? Thanks for having me.

Thanks for coming on. And I know, you know, we're a little late to the game here just because we finally connected at the end of summer.

And I know we want to talk about, you know, water safety and stuff.

But where I live, it's basically hot year round.

So I am very intrigued to learn about this.

I have a ton of questions. And actually,

our listeners have a bunch of questions as well. But before we get into all of it, we do this

thing called It's a lot. Oh my God. Well, I feel like it's a bunch of little things. I'd say that

what's annoying me at the moment is I cannot get my cold punch to work. So that's just annoying me. I'm like, dang, I actually really enjoy that part of my day. Are you a morning cold plunger or like midday? Like, when do you cold plunge? Because I feel like this is very specific to people. Yeah. I mean, I feel like on some of those days where I'm dragging, like, the morning cold plunges is legit. Like, it's very, it's very nice. If I'm going to do it in, like, at nighttime, then I'll just go back and forth sauna colds up. I feel like that's actually like the best recovery I could do. Does it help you sleep when you do it at night? I've heard that some like cold plunges before you go to bed are

great for like kind of winding down. Like if I'm going like sauna cold tub at night, like I'm not doing like a long cold tub at the end. It's kind of like I'll come out of the sauna and I'll like the last bit will be like I'll dunk in the cold punch right 30 seconds. I feel like there are just certain people who can do cold plunges.

I am not one of them. I have tried to get into it because I know it's so good for you.

I hate being cold. I mean, if you were sitting in this studio right now, you would know that

because it's probably, Keira can attest, it's probably 78 degrees in here. But my husband,

just like you, loves it for recovery and can sit in there.

I mean, I don't know. I can last 10 seconds and I'm numb and I'm miserable and I'm out.

But he, I don't know how y'all do it. I mean, is it just like a mental thing you have to get over?

Yeah, I think so. I mean, I think the career in swimming helps.

True.

You're right.

Geez, I mean, like the morning practice in swimming,

...