ATP Podcast

Protocols For Deliberate Heat & Cold ExposureToday l'll be covering the benefits of both deliberate heat and cold exposure.I'll list 8 different protocols plus some tips on how to maximise your experience all derived from the papers listed down below.These protocols are actionable right now, so simply align with the protocol that best fits your goals and start today.Where you can find usSocials & WebsiteWebsite: https://www.atpfitness.com.au/youtube: Coach Josh Atkins https://www.youtube.com/channel/UCeITAUr4i83-IYXtMih6UIAInstagram: @joshjatkins https://www.instagram.com/joshjatkins/Instagram: @ATP.podcast https://www.instagram.com/atp.podcast/Google Search: Coach Josh AtkinsSubscribe to the ATP PODCASTSpotify: https://open.spotify.com/show/0R8989SDroN87UDjcs29RUApple Podcast: https://podcasts.apple.com/au/podcast/atp-podcast/id1455035756All other streaming services: ATP PodcastNewsletter: https://www.atpfitness.com.au/newsletterOverviewEffects that both deliberate heat and cold exposure can have on your bodyWays that you can expose your body to hot and cold environmentsdifferent protocols that you can follow that will align with your goals or desired outcomes(00:06:46) Why protocols and not habits(00:07:36) Ep 20 Habits with Ben - https://open.spotify.com/episode/546Skp46xtsd9EDA0cRRjF?si=67c5d3b4daa14119(00:10:45) What deliberate exposure is(00:13:06) Effects on the body - Tempter and circadian rhythm(00:14:54) Tips on thermal regulation(00:19:18) Dynorphins & endorphins - Protocol 1 Increasing Mood & Wellbeing(00:24:36) Understanding the Heating and Cooling process(00:30:30) Circadian rhythm - tips for improving(00:35:50) Deliberate cold exposure - The Specifics(00:37:07) Types of cold therapy(00:40:19) Positive effects of cold exposure(00:45:51) Hormone responses to ice baths(00:48:15) Protocol 2 Learning & retaining information(00:52:31) Protocols 3 ice baths for mental resilience(00:55:35) Protocol 4 Hot & Cold Therapy(00:57:53) Ice Bath Tips(01:00:06) Deliberate heat exposure - The Specifics(01:02:57) What are the parameters of sauna(01:09:37) Protocol 5 metabolism increase(01:11:36) Protocol 6 increases Growth Hormone(01:16:01) Protocol 7 sleep and growth hormone(01:19:36) Protocol 8 Rehydration post saunaDisclaimerall advice is general in naturebefore you try anything, seek advice from a trusted Dr or expertCreditsAndrew Huberman @ the Huberman Lab Podcast - HubermanLab.comAll studies will be listed in the show notesArticle Links - ColdBrief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6UHuman physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTOAdipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoiArticle Links - HeatSauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study: https://bit.ly/3EIC6C4Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men: https://bit.ly/3LiREPtEndocrine effects of repeated sauna bathing: https://bit.ly/3kaSD8CGrowth hormone response to different consecutive stress stimuli in healthy men: is there any difference?: https://bit.ly/3rNhSBUSauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study: https://bit.ly/3vJN6Lg

Ben lets us know how to break down and identify bad habits, then with the right plan, build up good ones.No one habit has a time frame for becoming a normal part of the day as ben explains.To find Ben head towww.matterathletica.comIG: @ben_mayfieldsmith_IG: @matter_athletica

We talk about all things Melbourne lockdown and how that has caused Ameer to pivot from a bricks and mortar business to an online one until it's time for gyms to reopen.You can find Ameer atIG: @ameermadhanpallIG: @Fitstop_southmelbourneWeb: https://www.fitstop.com/southmelbourne

A lot has happened in 18 months, we chat all things business, goals and setting them, mindset and some opinions as wellYou can find Ben at IG: ben_mayfieldsmith_IG: matter_athleticaPodcast: Bros With Brains Personal address: A Bin

We all shit the bed during our time, it's what you do after the fact that prevents you from doing it again. Desh runs us through what it was like growing up a minority in the late 90s early 00s in Australia. Using the drive from his family situation to grow into the success he has now. The importance of the people in his life and how a specific gym has broadened his thinking and inner circle.

We are all hearing and witnessing the lack of support that our veteran community is receiving at the moment. But what we may not see is the tireless work that's being put in to aid them in assimilating back into the community after their service. Dane and his company Survive To Thrive Nation STTN are one such company. Dane has built this company up from the ground and is lobbying government and the public to raise awareness around the issues as well as providing a platform to help veterans take control of their life and be the best versions of themselves upon discharge of their service branch. You can find Dane and STTN online and on socials Instagram: @survivetothrivenationFacebook: Dane Christison Internet: https://survivetothrivenation.com/

You can find Cam at @camflavell and @camflavellfitness don't forget to tag and share @atp.podcast you can find Josh at @joshjatkins

A lot has happened over a year from the time of recording. Scotty has big news, big ideas and bigger goals. Make sure you have those ears clean and ready to listen because this man is a wealth of knowledge.

Lockdown wasn't an excuse to stop, it just meant that comp prep had to change to suit the circumstances

From finding his passion and direction at a young age, Troy has been working towards being able to help people in the same way he was help through an injury when he was young young age.

Setting a new Australian bench press record of 113Kg, only months after having a torn pec minor and coming off the back of a 5 year struggle to have her legs broken and reset into place from a birth defect. Hani is going to motivate you to smash your own records.

We talk about all things fitness from where they were to how that are now and where we think they are going.

We chat all things nutrition within fitness.

Leading the way for the new generation of young women coming through the ranks, Georgia has been at it for a few years now and still have a long time left in her.

Get ready to have your mind blown when Dalton drops the biggest truth bomb you need to hear about sleep and the inspiring story behind Ben and his tragic accident.You can find Ben atIG: @ben_mayfieldsmith_FB: Benjamen Mayfield-SmithNutrition WarehouseWeb: https://www.nutritionwarehouse.com.auYou can find Dalton and Flex Success atIG: @daltonfrankeIG: @flexsuccess

Get ready to have your mind blown when Dalton drops the biggest truth bomb you need to hear about sleep and the inspiring story behind Ben and his tragic accident.You can find Ben at IG: @ben_mayfieldsmith_FB: Benjamen Mayfield-SmithNutrition WarehouseWeb: https://www.nutritionwarehouse.com.auYou can find Dalton and Flex Success at IG: @daltonfrankeIG: @flexsuccess

Claudia chats to us about how she found her passion for nutrition and what it took for her to be where she is now in her professional life.You can find Claudia at IG claudiacramerdietitianFB https://www.facebook.com/ccdietitianWeb https://www.ccdietitian

When you identify yourself with the sport that you love and work so hard in. It gets very real very quick when you are no longer able to compete in anymore.This is what 21-year-old Alyssa had to face when she became ill and was no longer able to compete in the sport she loved.Suffering from a loss of identity she found her way by doing what she loved and is passionate about.Lyss talks to us about all of the above and more in this fantastic podcast.You can find Lyss at IG alyssakoendieteticsFB Alyssa KoenenM: 0459974364E: alyssa.koenen97@gmail.com

To get in contact with Kath M: 0406729042E: kathchallands@gmail.comIG: @kathchallands & @brisfitbykathFB: Kath Challands

To get in contact with Kath M: 0406729042E: kathchallands@gmail.comIG: @kathchallands & @brisfitbykathFB: Kath Challands

You can contact Tony at tony.duncan@astutefinancial.com.auwww.astutefinancial.com.ausearch: astute east brisbane0413782416

Simon talks about how his perception on wealth has changed over the years from beng a focus on money, to a focus on quality time with family and close friends and how he's implemented this into his business as a philosophy.You can contact Simon and Tilt Constructions at:0401082703simon@tiltconstructionsqld.com.auwww.tiltconstructionsqld.com.au

When Jared was diagnosed with a serious illness it rocked his world but taught him what true humility was.Since then, Jared has started a charity that brings people with various illnesses together to create a support network.As well as this, he continues to set an example with the fitness community by passing on knowledge to the new generations whilst maintaining a professional fighting career.

If you're a fan of mindset/ motivational one-liners than the king of the gold nuggets Scott Kelly is sure to get you pumped. Scotty talks of how upon reflection the current role and position he held in his last job was not in line with his values nor beneficial for his health and personal life. Hear how Scotty made the change and became healthier, stronger and happier with a few key lifestyle changes.

A small overview of what's to come for the podcast.