EPISODE · May 10, 2023 · 1H 34M
45 The Truth About Cold Water Therapy: Science, Myths & What Actually Works | Dr Tom Buckley
from Performance Intelligence · host Andrew May
Cold water therapy isn’t new - tribes and cultures around the world have used it for centuries to build resilience, aid recovery, and push human limits. But recently, ice baths, cold showers, ocean swims, and cryotherapy have exploded in popularity… yet how much of it is backed by real science?In this episode, performance expert Andrew May and medical researcher Dr. Tom Buckley dive headfirst into the facts (and fiction) around Cold Water Therapy (CWT). Together, they unpack decades of personal experimentation, scientific research, and real-world experience to help you separate hype from reality.In this episode Andrew and Dr Tom discuss:4:45 Different types of cold exposure and how it effects your body10:30 Andrew’s English Channel swim and how Dr Tom started with cold therapy16:45 Dr Tom’s cold water practice20:45 Adapting to the cold26:15 The science behind cold therapy and the use and abuse of research33:15 The difference between rodent and human studies and understanding brown and white fat41:00 Cold therapy and testosterone47:50 Cold therapy and recovery56:35 Icing sports injuries and Dr Tom’s personal experience with ice and heat on injuries1:06:40 Athletes dealing with pain and the psychological effects of cold therapy1:22:30 Andrew’s graded 3-step cold water protocol
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What this episode covers
Tribes around the world have been implementing variations of cold water therapy (CWT) for centuries. And recently cold showers, swimming in chilly water, ice baths, and cryotherapy have exploded in popularity. Andrew and Dr Tom do a deep dive on the research (in some cases the lack of) about all things cold. Learn about different types of cold exposure, experimentation swimming in cold, the science behind brown fat, recovery protocols and treating injuries, and a 3-step graded CWT protocol. Andrew and Dr Tom Buckley have been working together for close to 20 years, with a mutual interest and desire to bridge the gap between the science of human performance and the reality of the human experience. They co-wrote the best-selling book MatchFit and have discovered a fine dance between pushing the body’s physical and psychological resources to stretch and not snap, to bend and not break. In this episode Andrew and Dr Tom discuss: 4:45 Different types of cold exposure and how it effects your body 10:30 Andrew’s English Channel swim and how Dr Tom started with cold therapy 16:45 Dr Tom’s cold water practice 20:45 Adapting to the cold 26:15 The science behind cold therapy and the use and abuse of research 33:15 The difference between rodent and human studies and understanding brown and white fat 41:00 Cold therapy and testosterone 47:50 Cold therapy and recovery 56:35 Icing sports injuries and Dr Tom’s personal experience with ice and heat on injuries 1:06:40 Athletes dealing with pain and the psychological effects of cold therapy 1:22:30 Andrew’s graded 3-step cold water protocol Follow Andrew May: https://www.instagram.com/andrewmay/ Follow StriveStronger: https://www.instagram.com/strive.stronger/ If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.
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45 The Truth About Cold Water Therapy: Science, Myths & What Actually Works | Dr Tom Buckley
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