let’s go back to the winter of 1621 to a small spit of land just north of Cape
small spit of land just north of Cape
small spit of land just north of Cape Cod called Plymouth Rock it’s here that
Cod called Plymouth Rock it’s here that
Cod called Plymouth Rock it’s here that some religious settlers from Europe
some religious settlers from Europe
some religious settlers from Europe decided to set up a colony that would
decided to set up a colony that would
decided to set up a colony that would one day become the new world it was a
one day become the new world it was a
one day become the new world it was a brutally cold winter and for three
brutally cold winter and for three
brutally cold winter and for three months they didn’t see anybody until
months they didn’t see anybody until
months they didn’t see anybody until this dude named Samoset walked up to
this dude named Samoset walked up to
this dude named Samoset walked up to their camp and said to them in English
their camp and said to them in English
their camp and said to them in English welcome welcome
welcome welcome
welcome welcome Englishman but have you ever thought
Englishman but have you ever thought
Englishman but have you ever thought about what Samoset was wearing in this
about what Samoset was wearing in this
about what Samoset was wearing in this iconic American myth just a loincloth
iconic American myth just a loincloth
iconic American myth just a loincloth that was it it was the sort of outfit
that was it it was the sort of outfit
that was it it was the sort of outfit that would make any one of us want to
that would make any one of us want to
that would make any one of us want to curl up into a little ball and just try
curl up into a little ball and just try
curl up into a little ball and just try to like keep all the heat in but how was
to like keep all the heat in but how was
to like keep all the heat in but how was it that Samoset was so comfortable in
it that Samoset was so comfortable in
it that Samoset was so comfortable in such a cold condition how was it that he
such a cold condition how was it that he
such a cold condition how was it that he was immune to the elements
was immune to the elements
was immune to the elements was it this resistant something locked
was it this resistant something locked
was it this resistant something locked in his genetic code that was just there
in his genetic code that was just there
in his genetic code that was just there or is it something that lies in all of
or is it something that lies in all of
or is it something that lies in all of us I began to understand the answer to
us I began to understand the answer to
us I began to understand the answer to this question about six years ago when I
this question about six years ago when I
this question about six years ago when I met this guy that’s wim HOF Dutch
met this guy that’s wim HOF Dutch
met this guy that’s wim HOF Dutch daredevil fitness guru he holds a
daredevil fitness guru he holds a
daredevil fitness guru he holds a fistful of World Records for dunking
fistful of World Records for dunking
fistful of World Records for dunking himself in the ice water for longer than
himself in the ice water for longer than
himself in the ice water for longer than anyone else swimming under polar ice
anyone else swimming under polar ice
anyone else swimming under polar ice caps and getting up 3/4 of the way Mount
caps and getting up 3/4 of the way Mount
caps and getting up 3/4 of the way Mount Everest in just a pair of shorts and no
Everest in just a pair of shorts and no
Everest in just a pair of shorts and no shirt so wim HOF can do some pretty
shirt so wim HOF can do some pretty
shirt so wim HOF can do some pretty great and sort of crazy things but when
great and sort of crazy things but when
great and sort of crazy things but when I heard about him he claimed something
I heard about him he claimed something
I heard about him he claimed something even greater than that that he could
even greater than that that he could
even greater than that that he could teach other people to do these same
teach other people to do these same
teach other people to do these same feats and not only that not only could
feats and not only that not only could
feats and not only that not only could he you he teach you to control your body
he you he teach you to control your body
he you he teach you to control your body temperature at will but also your immune
temperature at will but also your immune
temperature at will but also your immune system and when I heard these claims I
system and when I heard these claims I
system and when I heard these claims I figured that he was a liar
figured that he was a liar
figured that he was a liar that he was charging money to make you
that he was charging money to make you
that he was charging money to make you sort of superhuman and even worse than
sort of superhuman and even worse than
sort of superhuman and even worse than that I figured that he could get people
that I figured that he could get people
that I figured that he could get people killed
killed
killed right well he’s not the first false guru
right well he’s not the first false guru
right well he’s not the first false guru that I had unmask in print recently I
that I had unmask in print recently I
that I had unmask in print recently I just written a book about another guy
just written a book about another guy
just written a book about another guy teaching that through Tibetan Buddhist
teaching that through Tibetan Buddhist
teaching that through Tibetan Buddhist meditation he could make you an angel
meditation he could make you an angel
meditation he could make you an angel and one of his followers who is
and one of his followers who is
and one of his followers who is following this technique ended up
following this technique ended up
following this technique ended up meditating until he died in a cave in
meditating until he died in a cave in
meditating until he died in a cave in Arizona I’d built my career debunking
Arizona I’d built my career debunking
Arizona I’d built my career debunking figures like this wim HOF guy I still
figures like this wim HOF guy I still
figures like this wim HOF guy I still had to give wim HOF a chance right I
had to give wim HOF a chance right I
had to give wim HOF a chance right I mean you can’t just go and lay into
mean you can’t just go and lay into
mean you can’t just go and lay into someone in print so I flew to Poland
someone in print so I flew to Poland
someone in print so I flew to Poland where he had a training center to try
where he had a training center to try
where he had a training center to try his method myself and it only took a few
his method myself and it only took a few
his method myself and it only took a few days to figure out that wim HOF was on
days to figure out that wim HOF was on
days to figure out that wim HOF was on to something
to something
to something within a week I was climbing snowy
within a week I was climbing snowy
within a week I was climbing snowy mountains in a winter that stopped
mountains in a winter that stopped
mountains in a winter that stopped Napoleon’s army on his march to Moscow
Napoleon’s army on his march to Moscow
Napoleon’s army on his march to Moscow okay
okay
okay it was the same winter that stopped the
it was the same winter that stopped the
it was the same winter that stopped the Nazi blitzkrieg and here I was sweating
Nazi blitzkrieg and here I was sweating
Nazi blitzkrieg and here I was sweating not freezing and the method is fairly
not freezing and the method is fairly
not freezing and the method is fairly straightforward you start by some
straightforward you start by some
straightforward you start by some gradual cold exposure go out and stand
gradual cold exposure go out and stand
gradual cold exposure go out and stand in the snow and then work your way up to
in the snow and then work your way up to
in the snow and then work your way up to maybe sitting in some ice water and then
you can do things like meditate on a
you can do things like meditate on a riverbank until the snow melts around
riverbank until the snow melts around
riverbank until the snow melts around you and the key is to suppress your
you and the key is to suppress your
you and the key is to suppress your shiver response and redirect that
shiver response and redirect that
shiver response and redirect that clenching feeling that we all have in
clenching feeling that we all have in
clenching feeling that we all have in the cold which is a signature of the
the cold which is a signature of the
the cold which is a signature of the fight-or-flight responses and when you
fight-or-flight responses and when you
fight-or-flight responses and when you do that you’re trying to heat your body
do that you’re trying to heat your body
do that you’re trying to heat your body with muscle movement now by redirecting
with muscle movement now by redirecting
with muscle movement now by redirecting it and not shivering you actually force
it and not shivering you actually force
it and not shivering you actually force your metabolism to take over those
your metabolism to take over those
your metabolism to take over those heating duties
heating duties
heating duties we also learned a breathing method which
we also learned a breathing method which
we also learned a breathing method which is hyperventilating than holding our
is hyperventilating than holding our
is hyperventilating than holding our breath and then hyperventilate and hold
breath and then hyperventilate and hold
breath and then hyperventilate and hold a breath and I kept on doing that until
a breath and I kept on doing that until
a breath and I kept on doing that until I could hold my breath for three minutes
I could hold my breath for three minutes
I could hold my breath for three minutes at a time with empty lungs so these
at a time with empty lungs so these
at a time with empty lungs so these relatively simple techniques to learn
relatively simple techniques to learn
relatively simple techniques to learn you can learn them in about 15 minutes
you can learn them in about 15 minutes
you can learn them in about 15 minutes did not give me superpowers what they
did not give me superpowers what they
did not give me superpowers what they gave me were human powers and as
gave me were human powers and as
gave me were human powers and as recently as 400 years ago when the
recently as 400 years ago when the
recently as 400 years ago when the pilgrims met Samoset it was something
pilgrims met Samoset it was something
pilgrims met Samoset it was something that they found so alien but the thing
that they found so alien but the thing
that they found so alien but the thing is that this comes down to human
is that this comes down to human
is that this comes down to human evolution our species I’m talking about
evolution our species I’m talking about
evolution our species I’m talking about homo sapien sapien has walked the earth
homo sapien sapien has walked the earth
homo sapien sapien has walked the earth for about 200,000 years in that time we
for about 200,000 years in that time we
for about 200,000 years in that time we endured crippling cold and scorching
endured crippling cold and scorching
endured crippling cold and scorching heat we trekked out of the Middle East
heat we trekked out of the Middle East
heat we trekked out of the Middle East over the Alps over the Himalayas we even
over the Alps over the Himalayas we even
over the Alps over the Himalayas we even populated the new world without a
populated the new world without a
populated the new world without a whisper of what any one of us would
whisper of what any one of us would
whisper of what any one of us would consider modern technology yes we had
consider modern technology yes we had
consider modern technology yes we had leather shoes and maybe some bows and
leather shoes and maybe some bows and
leather shoes and maybe some bows and arrows
arrows
arrows we even had boats to get to the new
we even had boats to get to the new
we even had boats to get to the new world but our most valuable asset in all
world but our most valuable asset in all
world but our most valuable asset in all of this has been our body doesn’t matter
of this has been our body doesn’t matter
of this has been our body doesn’t matter whether it’s a snowstorm or a scorching
whether it’s a snowstorm or a scorching
whether it’s a snowstorm or a scorching Sun our bodies had to be our bodies had
Sun our bodies had to be our bodies had
Sun our bodies had to be our bodies had to adapt quickly if we wanted to survive
to adapt quickly if we wanted to survive
to adapt quickly if we wanted to survive and pass on our genes which means that
and pass on our genes which means that
and pass on our genes which means that you are the descendant of an
you are the descendant of an
you are the descendant of an evolutionary winner so why does it seem
evolutionary winner so why does it seem
evolutionary winner so why does it seem so crazy these feats of our past what
so crazy these feats of our past what
so crazy these feats of our past what was it about our
was it about our
was it about our ancestors that was so much stronger or
ancestors that was so much stronger or
ancestors that was so much stronger or in other words why are we so much weaker
in other words why are we so much weaker
in other words why are we so much weaker now well the difference between your
now well the difference between your
now well the difference between your Paleolithic grandfather and grandmother
Paleolithic grandfather and grandmother
Paleolithic grandfather and grandmother and us is that we have the ability to
and us is that we have the ability to
and us is that we have the ability to manipulate the world around us with
manipulate the world around us with
manipulate the world around us with technology and driving a lot of that
technology and driving a lot of that
technology and driving a lot of that technology is this feeling of comfort
technology is this feeling of comfort
technology is this feeling of comfort that we all want to embrace blizzard
that we all want to embrace blizzard
that we all want to embrace blizzard outside scorching weather it doesn’t
outside scorching weather it doesn’t
outside scorching weather it doesn’t matter we can live in a perpetual
matter we can live in a perpetual
matter we can live in a perpetual climate of about 72 degrees which is
climate of about 72 degrees which is
climate of about 72 degrees which is eternal summer it’s this narrow band of
eternal summer it’s this narrow band of
eternal summer it’s this narrow band of comfort which is so attractive to this
comfort which is so attractive to this
comfort which is so attractive to this inner nervous system our inner jellyfish
inner nervous system our inner jellyfish
inner nervous system our inner jellyfish that just want to be comfortable all the
that just want to be comfortable all the
that just want to be comfortable all the time and the technologies that have
time and the technologies that have
time and the technologies that have allowed this to happen
allowed this to happen
allowed this to happen central heating air conditioning that
central heating air conditioning that
central heating air conditioning that cool polar fleece that you wear it’s
cool polar fleece that you wear it’s
cool polar fleece that you wear it’s only arrived here in the blink of an
only arrived here in the blink of an
only arrived here in the blink of an evolutionary eye and that means that
evolutionary eye and that means that
evolutionary eye and that means that that hidden biology that we have to
that hidden biology that we have to
that hidden biology that we have to adapt to the changing environment around
adapt to the changing environment around
adapt to the changing environment around us lies dormant and this is a problem
us lies dormant and this is a problem
us lies dormant and this is a problem take for example the basic mammalian
take for example the basic mammalian
take for example the basic mammalian response of vaso constriction your body
response of vaso constriction your body
response of vaso constriction your body has about 60,000 miles of tubing in it
has about 60,000 miles of tubing in it
has about 60,000 miles of tubing in it there are arteries that take blood away
there are arteries that take blood away
there are arteries that take blood away from your heart and veins that bring it
from your heart and veins that bring it
from your heart and veins that bring it back and along the arteries are
back and along the arteries are
back and along the arteries are something called smooth muscle which
something called smooth muscle which
something called smooth muscle which will contract to bring the blood into
will contract to bring the blood into
will contract to bring the blood into your core if you’re cold now if you were
your core if you’re cold now if you were
your core if you’re cold now if you were to plunge into ice water right now that
to plunge into ice water right now that
to plunge into ice water right now that would squinch with so much force that
would squinch with so much force that
would squinch with so much force that that your hands would just be incredibly
that your hands would just be incredibly
that your hands would just be incredibly cold but you actually have to get cold
cold but you actually have to get cold
cold but you actually have to get cold and actually feel that sensation in
and actually feel that sensation in
and actually feel that sensation in order to activate that muscular response
order to activate that muscular response
order to activate that muscular response there has never been any evolutionary
there has never been any evolutionary
there has never been any evolutionary pressure to put it under conscious
pressure to put it under conscious
pressure to put it under conscious control and that means that the vast
control and that means that the vast
control and that means that the vast majority of us who live under climate
majority of us who live under climate
majority of us who live under climate control conditions never experience
control conditions never experience
control conditions never experience vasoconstriction we don’t see
vasoconstriction we don’t see
vasoconstriction we don’t see temperature and the environment
temperature and the environment
temperature and the environment in the same way as we do say exercise
in the same way as we do say exercise
in the same way as we do say exercise which means someone with that perfect
which means someone with that perfect
which means someone with that perfect gym body six-pack abs and big bulging
gym body six-pack abs and big bulging
gym body six-pack abs and big bulging muscles like my friend Channing Tatum
muscles like my friend Channing Tatum
muscles like my friend Channing Tatum over here could be hiding very weak
over here could be hiding very weak
over here could be hiding very weak circulatory muscles and vasoconstriction
circulatory muscles and vasoconstriction
circulatory muscles and vasoconstriction is just the tip of the iceberg
is just the tip of the iceberg
is just the tip of the iceberg there’s an entire hidden biology honed
there’s an entire hidden biology honed
there’s an entire hidden biology honed to deal with various environmental
to deal with various environmental
to deal with various environmental conditions extreme heat will let your
conditions extreme heat will let your
conditions extreme heat will let your pores encourage evaporation if you go
pores encourage evaporation if you go
pores encourage evaporation if you go into the cold you will ramp up your
into the cold you will ramp up your
into the cold you will ramp up your metabolism if you go to altitude you get
metabolism if you go to altitude you get
metabolism if you go to altitude you get more red blood cells in order to
more red blood cells in order to
more red blood cells in order to compensate for the decreased oxygen and
compensate for the decreased oxygen and
compensate for the decreased oxygen and this brings me back to Samoset the
this brings me back to Samoset the
this brings me back to Samoset the Algonquian nurtured their underlying
Algonquian nurtured their underlying
Algonquian nurtured their underlying biology by not building barriers between
biology by not building barriers between
biology by not building barriers between themselves in the environment in
themselves in the environment in
themselves in the environment in childhood they would take their infants
childhood they would take their infants
childhood they would take their infants and put their infants in the snow for 15
and put their infants in the snow for 15
and put their infants in the snow for 15 minutes at a time before bringing them
minutes at a time before bringing them
minutes at a time before bringing them back inside it’s the same technique that
back inside it’s the same technique that
back inside it’s the same technique that Scandinavians use to today and Russians
Scandinavians use to today and Russians
Scandinavians use to today and Russians and indigenous people all over the world
and indigenous people all over the world
and indigenous people all over the world and what this does is build a resistance
and what this does is build a resistance
and what this does is build a resistance to the elements that will last your
to the elements that will last your
to the elements that will last your whole life and you could also build this
whole life and you could also build this
whole life and you could also build this in adulthood as well the conditioning
in adulthood as well the conditioning
in adulthood as well the conditioning activates metabolic processes in your
activates metabolic processes in your
activates metabolic processes in your body that will suck white fat from your
body that will suck white fat from your
body that will suck white fat from your system and transform it directly into
system and transform it directly into
system and transform it directly into heat energy
heat energy
heat energy now think about this that spare tire
now think about this that spare tire
now think about this that spare tire that many of us carry around our waist
that many of us carry around our waist
that many of us carry around our waist is not there because you’re waiting to
is not there because you’re waiting to
is not there because you’re waiting to get into a place where you have no food
get into a place where you have no food
get into a place where you have no food that you’re starving it’s actually
that you’re starving it’s actually
that you’re starving it’s actually kindling for your metabolism to heat you
kindling for your metabolism to heat you
kindling for your metabolism to heat you up in a cold environment that’s right
up in a cold environment that’s right
up in a cold environment that’s right this is a message for Oprah’s Book Club
this is a message for Oprah’s Book Club
this is a message for Oprah’s Book Club the cold will let you lose weight for
the cold will let you lose weight for
the cold will let you lose weight for several hundred years human health has
several hundred years human health has
several hundred years human health has rested on twin pillars of diet and
rested on twin pillars of diet and
rested on twin pillars of diet and exercise it’s always been about the food
exercise it’s always been about the food
exercise it’s always been about the food you bring into your body and how you use
you bring into your body and how you use
you bring into your body and how you use it with your muscles but there is a
it with your muscles but there is a
it with your muscles but there is a third pillar of the environment which is
third pillar of the environment which is
third pillar of the environment which is as equally important it’s not just
as equally important it’s not just
as equally important it’s not just vasoconstriction this hidden biology
vasoconstriction this hidden biology
vasoconstriction this hidden biology also includes the immune system insulin
also includes the immune system insulin
also includes the immune system insulin regulation endurance and respiration and
regulation endurance and respiration and
regulation endurance and respiration and all of that is below your conscious mind
all of that is below your conscious mind
all of that is below your conscious mind and there’s no better time than right
and there’s no better time than right
and there’s no better time than right now to try to undo some of that
now to try to undo some of that
now to try to undo some of that comfortable conditioning you can start
comfortable conditioning you can start
comfortable conditioning you can start with a cold shower and I know this is
with a cold shower and I know this is
with a cold shower and I know this is the hardest thing that a human can do
the hardest thing that a human can do
the hardest thing that a human can do here you sit there under that warm water
here you sit there under that warm water
here you sit there under that warm water and you turn to that knob and turn it to
and you turn to that knob and turn it to
and you turn to that knob and turn it to cold I know it’s hard but I believe in
cold I know it’s hard but I believe in
cold I know it’s hard but I believe in you the key is the one that water is on
you the key is the one that water is on
you the key is the one that water is on you to sit there and relax into it
you to sit there and relax into it
you to sit there and relax into it and instead of clenching up and heating
and instead of clenching up and heating
and instead of clenching up and heating yourself up with your muscles let your
yourself up with your muscles let your
yourself up with your muscles let your metabolism do that job and it will just
metabolism do that job and it will just
metabolism do that job and it will just do it automatically another thing you
do it automatically another thing you
do it automatically another thing you can do is turn down your thermostat in
can do is turn down your thermostat in
can do is turn down your thermostat in the winter bring it down to about 62
the winter bring it down to about 62
the winter bring it down to about 62 degrees or in the summer turn off your
degrees or in the summer turn off your
degrees or in the summer turn off your air conditioning this will put your body
air conditioning this will put your body
air conditioning this will put your body in touch with the seasonal variations
in touch with the seasonal variations
in touch with the seasonal variations that you’re not getting if you live in
that you’re not getting if you live in
that you’re not getting if you live in summer all year round you’ll also save
summer all year round you’ll also save
summer all year round you’ll also save on heating so that’s cool and these
on heating so that’s cool and these
on heating so that’s cool and these simple things really start to trigger
simple things really start to trigger
simple things really start to trigger some rather extraordinary changes in the
some rather extraordinary changes in the
some rather extraordinary changes in the body and I ran an experiment when I was
body and I ran an experiment when I was
body and I ran an experiment when I was starting this research where I measured
starting this research where I measured
starting this research where I measured my own metabolism at the Cu Center for
my own metabolism at the Cu Center for
my own metabolism at the Cu Center for sports medicine over here on on the
sports medicine over here on on the
sports medicine over here on on the boulder campus and they put me through a
boulder campus and they put me through a
boulder campus and they put me through a vo2 max test which is a sort of me
vo2 max test which is a sort of me
vo2 max test which is a sort of me running on a treadmill as they slowly
running on a treadmill as they slowly
running on a treadmill as they slowly increase the the pitch of the running
increase the the pitch of the running
increase the the pitch of the running and as they did that they hooked me up
and as they did that they hooked me up
and as they did that they hooked me up to this oxygen monitor that saw what
to this oxygen monitor that saw what
to this oxygen monitor that saw what sorts of things and energy I was burning
sorts of things and energy I was burning
sorts of things and energy I was burning and it was no surprise to me that I
and it was no surprise to me that I
and it was no surprise to me that I would burn mostly granola bars it was
would burn mostly granola bars it was
would burn mostly granola bars it was all carbohydrates that I was burning
all carbohydrates that I was burning
all carbohydrates that I was burning which is not really what you want if you
which is not really what you want if you
which is not really what you want if you endurance athlete it’s very quick sugar
endurance athlete it’s very quick sugar
endurance athlete it’s very quick sugar but after six months of training I went
but after six months of training I went
but after six months of training I went back and I did the same test and not
back and I did the same test and not
back and I did the same test and not only did I run better
only did I run better
only did I run better I became primarily a fat burner and I
I became primarily a fat burner and I
I became primarily a fat burner and I know this graph doesn’t make a lot of
know this graph doesn’t make a lot of
know this graph doesn’t make a lot of sense when you initially look at it but
sense when you initially look at it but
sense when you initially look at it but to translate this the the doctor there
to translate this the the doctor there
to translate this the the doctor there said that it was the equivalent of me
said that it was the equivalent of me
said that it was the equivalent of me adding seven hours of cardio exercise
adding seven hours of cardio exercise
adding seven hours of cardio exercise every week to my routine but all I was
every week to my routine but all I was
every week to my routine but all I was doing was this breathing method and cold
doing was this breathing method and cold
doing was this breathing method and cold showers that’s the only change I made to
showers that’s the only change I made to
showers that’s the only change I made to my to my diet and exercise routine which
my to my diet and exercise routine which
my to my diet and exercise routine which is hugely efficient but that wasn’t the
is hugely efficient but that wasn’t the
is hugely efficient but that wasn’t the only thing that changed I also managed
only thing that changed I also managed
only thing that changed I also managed to sue I also managed to do some rather
to sue I also managed to do some rather
to sue I also managed to do some rather incredible things that’s me on the top
incredible things that’s me on the top
incredible things that’s me on the top of Kilimanjaro the highest mountain in
of Kilimanjaro the highest mountain in
of Kilimanjaro the highest mountain in Africa with wim HOF and you’ll notice
Africa with wim HOF and you’ll notice
Africa with wim HOF and you’ll notice I’m not wearing much but I was warm as I
I’m not wearing much but I was warm as I
I’m not wearing much but I was warm as I went up this mountain and I could never
went up this mountain and I could never
went up this mountain and I could never have imagined doing anything like this
have imagined doing anything like this
have imagined doing anything like this six years ago when I first met wim HOF
six years ago when I first met wim HOF
six years ago when I first met wim HOF but with these small steps cold showers
but with these small steps cold showers
but with these small steps cold showers ice baths occasionally rolling in the
ice baths occasionally rolling in the
ice baths occasionally rolling in the snow when I can exposing myself to
snow when I can exposing myself to
snow when I can exposing myself to environmental variations I was able to
environmental variations I was able to
environmental variations I was able to get in touch with that evolutionary
get in touch with that evolutionary
get in touch with that evolutionary power it’s because our bodies know what
power it’s because our bodies know what
power it’s because our bodies know what to do with environmental stimulus we
to do with environmental stimulus we
to do with environmental stimulus we just have to let them
you
you [Applause]
”
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