I didn't realise it then but I heard about contrast therapy 25 years ago when a patient of mine received advice from a GP in another practice. “Skeptical” doesn't describe my reaction.
Much later I discovered that its been in use in Alpine spas to aid recovery of sore legs in walkers.I’m a full on convert now.
So as always with these blogs - what's hype and where’s the truth?
Exposure to increased heat causes a number of physical changes such as increased blood flow to skin and a mild stress response. Heart rate increases.Its a bit like gym without the weights.
Heat Shock Proteins are released and have some pretty cool effects - by adapting the body to heat, it's similar to mild cardio exercise
HSPs also help reduce muscle loss (sarcopenia) which happens with age - a
Studies in Finland showed regular sauna users had increasing benefits the more they did - up to the highest in those using 4-7 times a week a whopping 50% reduction in fatal cardiovascular disease.
Reduced blood pressure was related to blood vessels being less stiff. The lining of the blood vessels improved as well
Cold therapy is another form of mild stress. Our cells respond to stressors by developing resilience - they respond better to challenges. Alternating these seems to increase the effects of adaptation to stress.
Staying in the UK at the moment meant I didn't have access to my usual sauna and cold pool - but showers there are - 90 seconds in the cold is enough to produce the effects, followed by a few minutes of hot.
Finish on cold. As well as feeling a boost from the hormones released, repeated use will boost the immune system
Tag: nutrition
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Contrast Therapy: The Hot & Cold Truth
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A strange event on a British beach that made me look deeper into biology!
As I stood looking out to sea, braced by the iron railings against the winds coming in from the North East (the direction of Siberia). To the poms this is called “blustery weather”, to the rest of the world its bloody freezing when a half sane person wouldn’t be taking off an overcoat. But I witnessed a group traversing the beach towards a foaming sea the colour and menace of steel. The bonds of comradery suggested a religious fervour – the surface they were crossing appeared like a carpet of stone fruits – without the fruit. There must be some great reward awaiting.
As their bodies were embraced by the waters, someone to my side muttered an explanation – ‘cold water swimming’
And so, my deep dive into cell biology, and the explanations of how our cells need to clean and recycle proteins. If they don’t, these build up over years like belonging in a hoarders house. Unchecked this contributes to faster aging and many of the chronic diseases we notice in older people. The clean-up is called “autophagy” and the research into how it happens has grown exponentially in the last 10 years. It doesn’t need to be as extreme as cold water swimming in Cromer, but we can gain important learning. -
Longevity Unlocked: How to Age Better
Does raw garlic have any special properties - this is the response I gave to this question posed to me
Alliums in general are of interest because of their effects on the Microbiome, being a good source of resistant starch and promoting bacterial populations that produce SCFA (short chain fatty acids) These chemicals have a direct antiinflammatory effect.
Cancer prevention is a broad topic and many of the things we can do already have clear benefits including maintaining a healthy body weight and exercise.
The failing of the innate immune system is widely thought to lead to less effective apoptosis (rogue cell destruction) and autophagy (cell cleaning ) and indirectly there to cancer risk
Known promoters of autophagy are related as they are hormetics, that is they are mild stressors to the cellular environment and cells enter into a protein recycling pathway which makes the cells healthier
1 Heat. Sauna use 3-4 times a week.
2 Cold. Short exposure (90 seconds ) in cold water - daily if possible
3 Fasting. Intermittent fasting 14-16 hours at regular intervals
4 High Intensity exercise. Short bursts of HIIT 2-3 times a week
5 Certain plant chemicals such as chilli, black pepper, ginger, turmeric
6 A glycoprotein from plants also found in human tissues called Spermidine. Some evidence that boosting levels mimics the autophagy effects of fasting
Maintaining a healthy gut environment seems to be very beneficial and is helped with a diet containing a variety of seeds, nuts and vegetables. The healthy gut assists preservation of immune health
Additionally, maintaining a stable blood sugar response appears to be very important in reducing cellular damage
I've done a bunch of tests myself to optimise my health. The best piece of advice I read was from Prof In Newcastle UK who said to be healthy in old age you need to be in the same size trousers as you were at college !
You know what they say about aging. Middle age is when a broad mind and narrow waist change places.
The “3 horseman” diseases of age are cancer, cardiovascular disease and cognitive decline - there are other important issues as well such as osteoenia (weakening of bones) sarcopenia (loss of muscle strength) - but for the key 3 determining risk helps, and we know enough about the risks for these to take a course correction now, particularly if any of our risks are higher than average -
Microbiome changes with spices & peanuts
For the peanut study, which was published in the journal Clinical Nutrition, Kris-Etherton and her colleagues compared the effects of snacking on 28 grams (approx. 1 ounce) of peanuts per day, versus a higher carbohydrate snack—crackers and cheese. At the end of six weeks, participants who ate the peanut snack showed an increased abundance of Ruminococcaceae, a group of bacteria linked to healthy liver metabolism and immune function.
In the herbs and spices study, which was published in The Journal of Nutrition, scientists analyzed the impact of adding blends of herbs and spices — such as cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme — to the controlled diets of participants at risk for cardiovascular disease. The team examined three doses — about 1/8 teaspoon per day, a little more than 3/4 teaspoon per day, and about 1 1/2 teaspoon per day. At the end of four weeks, participants showed an increase in gut bacteria diversity, including an increase in Ruminococcaceae, most notably with the medium and high doses of herbs and spices.
A global study involving over 50,000 participants links the presence of gut Blastocystis, traditionally seen as a parasite, with improved cardiovascular health and reduced body fat, suggesting beneficial effects on cardiometabolic health. Further research is required to validate these findings. -
Why My Drinking Patterns Changed After Learning About Longevity
As wine lovers, we often rave about the health benefits of a good red. But today, I want to talk about oranges—not wine.
For years, I believed that starting my day with a fresh glass of orange juice, packed with Vitamin C, was great for my health. However, after wearing a blood sugar monitor for a day, I discovered something surprising—downing a sugary drink on an empty stomach (even if it’s “natural sugar”) causes a sharp spike in blood sugar, followed by a crash.
This rollercoaster effect has serious implications, affecting energy levels and potentially leading to insulin resistance over time.
Want to start your day with stable energy instead of a blood sugar crash? Follow me here to learn more about optimization and longevity.
The Possibility Coach 