Dr Michael Mosley: Do Cold Showers Make You Happier? 4 Habits That Improved My Health

If you had to do just one thing to improve your health, what would it be?
Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.
Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 Introduction
01:07 Quick fire questions
03:02 Michael's simple changes to improve health
04:09 Are cold showers good for you?
05:40 How long do you need to be immersed in cold water for the benefits to work?
06:29 Can cold showers improve mental wellbeing?
10:33 Potential dangers of cold water swimming
12:11 Do cultural differences present different outcomes across the world?
13:22 Can these small stressors help us?
13:47 What is the theory behind this working?
15:47 Will this work for everyone or is this very personalized?
18:24 What effects does breathing have on your health?
19:43 How breathing exercises affect our brain
22:13 How do you keep up the breathing excercises?
23:28 ZOE app breathing exercise
25:49 Is there a difference between breathing through your nose and your mouth?
27:15 How important are plants and nature for our health?
30:37 Can exposure to nature improve things like mental health and even gut health?
32:31 Can herbs also help improve our health?
33:03 What are the benefits of exercise?
34:23 What are endo-cannibinoids?
35:21 Are preferences for exercise genetic?
37:05 Is it endorphins that make us feel good after / during exercise?
38:31 How exercise affects us is extremely personalized
40:47 How do we encourage people who don't enjoy exercise to do it?
42:21 Tips to improve your exercise routines
45:24 Are there benefits to walking downhill?
48:13 Summary
50:56 Goodbyes
51:59 Outro
Episode transcripts are available here: joinzoe.com/learn/category/nu...
Michael Mosley’s book is available to buy here: www.amazon.co.uk/Just-One-Thi...
Follow ZOE on Instagram: / zoe
Have an idea for a podcast? Contact Fascinate Productions to bring it to life: fascinateproductions.co.uk/co...

[@Feel_theagi]

When i heard of Dr Mosley's passing it hit me more than i expected, it feels like an injustice, like losing a teacher you really respect. He changed so many peoples lives

[@louisemartin4981]

me too. bizarre how it affected me the way it did. you described how I felt very precisely

[@chiccabay9911]

The same for me.

[@ginalee7704]

Here's a 67-year-old famous TV doctor saying cold showers make you stronger! Is his body really healthy and strong? How could he not know that the summer heat would kill him in a short time?

[@Aangel452]

So perfectly said … I have the same sediments. Its now very surreal as I realise he will never continue his work that I admire so much😢

[@Ibluntlysaywhatithink]

My God. What a snowflake! 😂 You didn't actually know him personally did you? Unfortunately he died from stupidity which is one way of keeping the surplus population down. I guess we would be a very overpopulated planet if some of us weren't stupid! 😂

[@paul_sam84]

Such sad news about Dr Michael Mosley. RIP - you did so much amazing work in your life and your legacy will continue for a long time to come ❤

[@pawcasso1]

About three weeks ago, I tipped the scales at 25st 13lbs, I didn't want to hit 26 stone. I bought Dr Michael Mosley's blood sugar diet book & the audible version. I started the diet and can't get round the concept he is not with us anymore, his legacy will live on. I am already a stone lighter. Thank you Michael, rest in peace.

[@louisemartin4981]

well done - his legacy is your weight loss. You are hopefully continuing in your quest. Wishing you much success in your journey. One day at a time.

[@jean-pierredarque3825]

Michael is like an old friend to most people, we admire him. He was fun, brave and informative. He is a huge loss to all of us and to science. RIP my friend. JP

[@chriscowan8749]

well said. Sad we won't see any new adventures from him.

[@Aangel452]

Well said exactly😢

[@Aangel452]

Why was it his Time to leave us😢

[@PattiThew]

I cannot believe that we have lost such a wonderful person at such a young age and under such tragic circumstances. He was truly inspirational and had so much more to teach us. His radio and television programmes were on a level that everyone could understand and benefit from, and his enthusiasm was boundless. My condolences to his family, friends and work colleagues. He has left a huge gap in our lives.

[@jemmapayne-allen4632]

Michael Mosley had so much more to give us. Such a massive loss to society, academia and of course his loved ones

[@mrsrunningmommy]

What a tremendous loss to mankind! Best wishes to Dr. Michael Mosley’s family, friends and colleagues! I hope they can find peace and comfort as soon as possible. Absolutely devastated to hear that he is gone. I have several of Michael’s books. Loved every time I have ever seen him teaching us how to live better and care for ourselves. I really enjoyed listening to him on Just One Thing along with the ZOE podcast while exercising. Love to Clair, their children and those refugees they welcomed in. Dr. Michael Mosley has been one of those very special people who lead by example. 😢I already miss him so much.

[@sildirar]

Rest in peace, Dr. Mosley. You made the nation healthier. We will miss you.

[@jananijayaweera5686]

Doctor Michael such a nice compassionate person. Doctor Michael will be greatly missed 😢 RIP.

[@MariaEubanas-qy9wc]

You have been truly inspiring in making me and my family lead a healthier lifestyle. Rest in Peace Dr Mosley 🙏

[@LouiseBlacklock]

R.I.P. Michael Mosley you will be greatly missed by so many people. Your work was life-changing for many ❤

[@MagicCarpetMusic]

Michael was such a likeable guy who gave great advice in such a friendly down-to-earth way. It’s a total tragedy that he’s gone. R.I.P.

[@MysticMeg59]

This lovely man’s lonely death will haunt me for a long time. RIP Dr Mosley, you will never be forgotten.

[@Ko-gs3hn]

I feel the same, have been so, so upset at the way he died, the loss is shared with so many. First time I've watched a podcast back of this lovely relatable man. Trying to get to the point where I just remember him for his wisdom and passion to make lives better 💞

[@kathygodfrey3158]

Me too. He was so determined to improve his health and pass on his knowledge. He wanted to outlive his father and get to watch his grandchildren grow. Absolutely tragic.

[@samanthaoneill8628]

RIP Michael. You will be greatly missed. ✨️

[@suechurchill4375]

This is such an interesting podcast. I could listen to Tim and Michael discussing health issues all night long. What a loss to humanity. RIP Dr Michael Mosley.

[@user-fyv9y79wv]

Michael Mosley. What a legend. May he RIP. He will be really missed by millions who followed him. What a loss to humanity. Taken too soon. 💔

[@jeanninehazlehurst2095]

Thank-you for honoring Dr. Michael Moseley by using this interview. A Pioneer of modern Medicine and its evaluation. He will always be remembered through his research , texts and brilliant media exposure.

[@antheablackmore5838]

I’ve cold showered virtually everyday for 6 years, it’s been life saving for my depression and anxiety….I do 3-4 mins….it’s addictive

[@ann-claremcgregor9578]

What a wonderful contribution you made to our world Dr Michael Mosley ... you were a legend! RIP

[@martinesymmonds2038]

Tragic loss of a real ‘good’un - Michael touched so many lives and gave so many people the knowledge to change their lives for the better - what a legacy 💕

[@zinniazinnia2145]

Dr Michael Mosley was one in a million! He was a doctor not by the book but by the heart. He was so understanding, helped others by trying out things himself. What doctor would do that! What a wonderful, kind hearted, genuine man! I have seriously benefitted from his lifestance and not stuck in the rut I used to be in, thanks to Dr Mosley, he is my hero❤

[@TRACYP-gg5zr]

Listen to Michael Mosley podcasts daily (also friends do) and friends call him my Dr cos always raving about michael mosley says to do this, that and other. A very sad loss to so many of us, really feel for Clare and their family and friends. His energy was amazing and will be missed. Sad his podcasts, programmes and books (and life) have come to an abrupt end 😢

[@loonylinda]

.one question i wouldve liked to ask Michael was"Do you actually enjoy all the healthy food you eat? and do you never fancy a naughty food?...so sad this brilliant man has passed..RIP great man

[@CoachMeMLD]

Thank you for rerunning this. Appreciate you ZOE!

[@hmmcinerney]

I’ve read that studies on special forces who are immersed in cold water as part of their training are found to have elevated dopamine for a few hours after. Anecdotally my daughter gets anxiety sometimes and when she was prepping for her last exams she was hell to live with.😊. She’s a brilliant swimmer so I signed her up for a local pool and dropped her off each day before dinner. She’d come out civilised and charged up for another three hours study. Even today with small toddlers and plenty of stress, swimming is her go to form of meditation, and she uses local rivers and beaches even in winter.

[@laura251055]

I live in Australia, and watched several videos etc of dear Michael Mosley. Vale Dr. Mosley 🙏🏻🌈💛 My brother journalist who lives in Rome, introduced me to Tim Spector … Two wonderful intelligent insightful people… Thank you both - Michael in our Afterlife, for your wonderful guidance 🙏🏻

[@RuthNixon-tg8my]

Dr Michael Mosley changed my life. I'm truely heartbroken and still struggling to accept his passing. My daughter needed a liver transplant in her first year of life and in for for me to donate to her i needed to loose a fair amount of weight within 6 months. The 5:2 diet enabled me to do this and i continue to cook from his books several times a week. He will be missed.

[@jamesalles139]

WoW just the opening brings tears to my eyes. Thank you, all!

[@jillianharvey7341]

What a lovely man . Thoughts to his family.

[@beingbonny3]

Dr Michael Mosley was more loved & respected by so many . I for one have felt very distressed by his untimely death & the manner in which it has happened. I loved his work and have remembered him often. Hopefully they can give some answers from the tests. RIP ❣️

[@georginastone5375]

Really loved watching this podcast….made me so aware how astute and funny michael Mosley was, so sorry for the loss to his family…such a lovely man and a keen scientist. Will be missed so much by so many of us….thank you Zoe.

[@stuartrobertson4685]

I have read a lot of his work and his ideas have made my life more healthy. Great public facing researcher who has raised the public knowledge significantly. I will miss your work MM

[@marcdavis2840]

If you're retired, like me, taking the dog for a 5km brisk walk every day in all weathers works for me and him. Thanks for a really interesting podcast 👍

[@annm.3599]

Not sure if this is practical, but, if you live anywhere near a humane society or other rescue group, even if you only do it on weekends, there are many, many dogs who do not get walked/run because there are not enough people to do it. I am sure they would be grateful for people to walk their dogs!

[@djfearross4144]

Just keep your dog on a lead so it doesn't bother others. And pick up!

[@randystone4903]

I asked an old man about my age walking his dog whether I should get a dog or get married? The gentleman strongly recommended I get a dog.

[@marrow-zp7zt]

Greetings from Finland. Cold water exposure helps with chronic pain. It also activates your brown fat cells and helps you control your weight. No common colds and good night sleep are benefits, too. I love avantouinti - I think it is 'polar bear swimming' in English, but we have no polar bears here, just Finns, which is about the same thing - big, blonde and grumpy...

[@belindafarmer2506]

So so sad for someone I never knew. What a great man. Sympathy to his family

[@RXP91]

Been watching Michael for years! I have to say - city planning and walkable cities are the best solution to exercise. My local council implemented a mini holland scheme where they shut down roads, built more pedestrian and cycle routes. The epi data showed people in the borough now move more. Exercise really is a foreign concept so no wonder most don't enjoy it.

[@cassieoz1702]

I live on a farm. Contrary to expectation, there's nowhere to walk. The paddocks are dangerously uneven, my nearest shop is 20km away, no paths or public transport

[@ajmulheron]

You will be much missed Michael!! 😢😢

[@Aangel452]

So sad you have left us in 2024 Dr Mosely! Bless you for the positive, inspirational journey and sharing your discoveries that helped us all so much. Thank you for being you and taking on many of these new health theories. Your character is just lovely and true. Thank you for the research shared, that gave us better health. RIP dear one…..🙏🏻💕

[@Chardonbois]

Watching this after Michael's tragic death in Greece. Poignant to hear him speak about his episode of transient global amnesia which put him in hospital after swimming in the sea a few years ago. Could an episode triggered by 40°C heat have contributed to his death?

[@videomillsy]

I still can’t believe he’s gone. It still disturbs me greatly.

[@01jausten]

My thoughts are with his family and friends. Such an amazing man. He will be sorely missed.

[@elaineshea121]

Such a lovely kind man who used his intense curiosity and knowledge to benefit us all.A terrible loss to his family,friends and the scientific community

[@cn206]

Thank you for showing this podcast again - great to get the benefit of Michael M's knowledge one more time.

[@denisecrabb4989]

This is one of the best podcasts I've ever seen, with my favourite people enjoying sharing their knowledge, expertise and clearly, each other's company. Such a pleasure to watch, it filled me with so many different emotions and waves of great sadness at the loss of such a lovely, interesting, humourous and kind man.

[@louisehibbert9768]

I read that in Finland they had fewer serious Covid cases than the UK and that was put down to the immune boost that they get from their regular saunas /plunge pools. I thought I would try the 30 seconds cold shower this year and so far my partner has had 2 colds that I have avoided 🥳

[@user-dg4mk4ip6g]

Such sad news. Rest in peace Michael.

[@jeanneirwin7474]

Similarly when we heard last Wednesday that Dr Mosley was missing in Greece while on a walk we held our breathes hoping to get good news that he'd been found safe and well and so sad to learn otherwise. Although I haven't read his books (yet) I was aware of his health tips & ideas especially regarding the fasting diet and have practised it as I do need to lose weight around my middle at 72 when I've always managed to keep myself slim. I especially enjoyed health tips from his column in the Daily Mail and will also miss that. Our compassion goes out to his wife and children for their loss. May he rest in peace now.

[@maggieframpton5435]

We will sadly miss you Micheal, you did Just One Thing for me, you made me healthier and I'm so very grateful for it. RIP

[@SionynJones]

Not buying or reading the daily mail should be one.

[@eightiesmusic1984]

Excellent comment. Breath of fresh air ( pun intended) to see this. I will be going for a walk a bit later and if I see anyone with a newspaper ( I shall try to avert my eyes), in all probability it will be the Daily Fail. While I take issue with The Guardian for being a neoliberal paper and part of the same media ecosystem that perpetuates inequality, it is always refreshing if, on the off chance, I see a copy of the paper. A Daily Mirror sighting is even rarer!

[@bettyswallocks6411]

If you find a copy lying around, the Fail is very good for lining a cat litter tray.

[@keithawhosoever5384]

Any MSM newspaper is only fit for wrapping up fish and chips .... Those were the days ..😊 🇬🇧♥️🇮🇱

[@Gladd1s]

That’s what I used to tell my patients in the Diabetic Clinic!

[@jeanrenville5492]

😂😂😂

[@aaa77ish]

Still trying to understand why Dr Michael left so early 😢 my deepest respect and admiration, you will always be in my heart ❤️😢

[@miriamrobbins20]

I have found my trigger for daily exercise. I am doing the plank every morning in honour of Dr Michael Mosley.

[@sniperpd9505]

What a very interesting podcast. Who thought getting healthy could be so amusing. Michael had a unique way of engaging with his audience and readers. He readily admitted the difficulty of doing some activities, so if you could not do some activity he did not make you feel a failure. That was a big part of his appeal. His death is a great loss to us all, but especially his wife, family and friends. RIP Michael.

[@sandramason4672]

The news of Michael's death is so sad. My condolences go out to all who knew and loved him. A great loss to us all.

[@DeputyChiefWhip]

Ive been doing Cold Showers for the past 2 years... Just a blast of 1-2 minutes following a warm shower. I dunno what the science is, but it wakes me up like nothing else, and having to deal with cold does something to make you really alert. I also do this if I'm stressed out... Its almost like a reset button.

[@hazeldellis]

We will live on longer and healthier in your memory Micheal, your work will live on. RIP

[@beldavenport6]

Thank you for sharing again Dr Michael Mosely had a unique ability to simplify science to make a difference to the health of the Nation. I hope his cause will live on. After seeing v his experiment on sugar, sugar alternatives I stopped offering sweeteners in my tea room telling them about his study. Sadly I had tried to discuss some of my findings with Dr Mosely but he was too busy and I’d hoped to follow this up when I retired in September. Greatly missed ❤RIP

[@kestag2110]

I do the same thing as Michael, I have a warm shower and then rinse the soap and conditioner off with cold, probably around 40-60sec. I feel really good after, especially if I was dreading the work day. I’m so glad the time doesn’t seem to matter as I hear people you should do 5min etc. I couldn’t do that long.

[@pilnes]

Following Michael's 'Just one Thing', I clean my teeth while standing one leg then the other for a minute each. If I start to wobble, I take deep breaths and it usually stabilises me quite quickly. Two in one!

[@lindasefton4794]

Great podcast. Thanks for the honesty about not enjoying some exercise!

[@wildlifegardener-tracey6206]

Just so good to hear Michael's voice.

[@dr.amitabhamukherjee3601]

Jonathan is par excellence the lay person's voice, with an impish sense of humour and feigned (?) innocence/agnosticism. His podcasts are a real delight.Btw, my two pennies worth wisdom: alternate hot (as hot as you can take, not warm) and cold showers gave been shown to strengthen the innate immune arm.

[@cassieoz1702]

Great! I'm glad to hear Michael's take on exercise. I'm so SICK of being told if I persevere with exercise, I'll come to love it (by folks who chose exercise as a career🙄). 55 years later I still dislike it, it's still like total body nausea. I do it but I don't like it

[@zaramaniac4474]

I run 5k 3 times a week during lunchtime. I always put my earphones on, zoe podcast is my favourite! 😊

[@joinZOE]

🏃‍♂

[@christianpetersen1782]

Exercise can be such great fun if you can find the ‘right’ activity for you. I used to regularly go windsurfing and paddle boarding in the sea with friends. Became pretty fit and developed a very strong back. I loved my time with the natural elements, sea, sun, wind, fresh air etc. I found an activity I really loved and the benefits of exercise came as a bonus.

[@nick27wales]

Excellant discussion gentleman, thank you very much. For breathing techniques, and the physiology behind them, I can recommend James Nestor and Patrick Mckeown, who I found when researching breathing techniques for altitude acclimatisation for Alpine mountaineering, and so I now nose breathe at rest and during exercise and when asleep. Turning the shower to cold after hot works for me and I built up in 5 second jumps to 120 secs. It seems to have reduced my Raynauds symptoms as well making me feel very good for hours after. I’ve been doing the Zoe Personalised nutrition/health study and can certainly recommend it, and generally I’m on OMAD and 2MAD (one meal and two meals a day) 30+ plants per week, fermented foods etc and lead a physically active life with loads of energy. It’s certainly all suiting me thanks.

[@andrewgilbertson5356]

Dog walking would hit the spot for a lot of people. I walk every day because I enjoy it. I don’t have a dog but see more folk walking with dogs than without.

[@annm.3599]

Not sure if this is practical, but, if you live anywhere near a humane society or other rescue group, even if you only do it on weekends, there are many, many dogs who do not get walked/run because there are not enough people to do it. I am sure they would be grateful for people to walk their dogs!

[@joinZOE]

@@annm.3599 This is such a great idea Ann, thanks for sharing 🐶💛

[@louisegolub6470]

Good discussion

[@mellouks5627]

Such a loss, genuine, intelligent and lovely man ❤

[@akkawowa]

Great to see both Michael and Tim in the same video! I first heard about the microbiota from a tv programme with Michael Moseley where he went to Israel. It was a long time ago now! I ended up doing a microbiome test when they first became available as a result and following the developments in that area is how I came across Tim's work. 😊

[@johannamyfengshuiapproach8871]

Haha Tim! I thought about Rangan Chatterjee in relation to the ”exercise while your Tea is brewing”, and then 5 second later you mentioned him! I love it when my favourite health people actually reference and like each others work! Because you know that you are on the right tack then! ❤

[@RachelraynorTV]

What a guy. R.I.P You’re knowledge will live on 💔

[@gdpianosrock]

RIP Michael Mosley. You will be missed. When the TAA was mentioned in this video, I got goosebumps. I know several people who’ve had TAAs. None of them were triggered by cold water, it was usually when the BP and pulse rates went up (ie walking up stairs with a known heart issue).

[@bettyswallocks6411]

It’s very complex, but Dr Mosley and IF very probably saved my life. Thank you.

[@ritabaving1009]

Good advice staying in the cold water until stop gasping. I've just started winter bathing this autumn and winter. The sea water is really cold, and actually rather painfull. Me and my partners get out of the water after the dip and then in again immediately. Every time we go in again it feels a little warmer. The effect lasts all day! It's like your body is ridiculously happy. And it does lift the mood all day as well. You feel so alive and literally invigorated. And I have no recollection of getting in. There are steps leading down and I close my mind off completely until my body is submerged. I haver no idea how I do that.

[@IanMaddx110]

Thanks for showing this video again. It shows the preventative approach to health at its best, informative, entertaining and well researched. Michael's knowledge and enthusiasm has had such a positive effect on so many people's lives, putting health back in their hands. He'll be hugely missed, like many others I feel like I've lost a close friend, but his work will live on, alongside Zoe 's fantastic ever-expanding quest for knowledge.

[@kencarey3477]

When I was in the police academy, they taught us breathing technology to stay calm under pressure. More cops die from heart attack than shootings

[@randystone4903]

Great show! Dr. Mosley has been my number one adviser on practical habits for health care. My hot water heater was broken for 6 weeks when I was a driver for medical deliveries. After four weeks my back straightened up and most stiffness went away making getting in and out of my car much easier. Also, I my showers are luke warm so I never steam up the mirrors. If i have a strained muscle I will use hot water after cold.

[@htttppppp]

When you do something unpleasant of your own will , meaning intentionally, but you know it will be good for you in whatever sense, then it is called good stress. This stress is good. It is believed it will be beneficial. It is the perception it seems that makes the difference. So that will teach you how to behave in the unwanted stressful situations. That is what Wim Hoff " teaches" and I agree with that assertion. This type of stress is called a horative stress. Never heard of that word, though.

[@SaritaPatel-uq9tq]

I’ve been recommended to wash my feet (feet only) in cold water before coming out of the shower. It stops me feeling cold over my body and I do feel less tired

[@SophieRogers-r4h]

Miss you terribly Dr. Michael Moseley

[@stephaniejohnson2455]

Such an interesting discussion- thank you 😊

[@edgeland-7876]

I teach breathing from a yoga perspective which informed the latest practices (as mentioned here). The nitric oxide/CO2 stuff is very interesting. Hardly anyone does their home practice - like many of these things, best to join a group until you've habitualised your practice. I got into breathing exercises seriously when i was pregnant to control pain and the birth. There is a quote ":control your breathing, control your life". Works for me very well.

[@brucejensen3081]

Doesn't belly breathing cause your diaphragm to drop causing rib flare, and your belly to expand causing distended abdomen. Aren't you supposed to deep breath whilst keeping the air out of your gut and the out breath is the most important

[@JuliaJenkin]

Such sad news, RIP Michael 💔 Condolences to his family and friends x

[@karenharvey2549]

Cold water swimming all year round has helped me reduce my long term pain meds by 25%. Hot Epsom salt baths are great too. I have severe fibromyalgia.

[@janjohnson3414]

I started nasal breathing a couple of months ago and now find it very challenging and unnatural when my nose is blocked and I have to breathe through my mouth. I also do yogic breathing. My overall health has definitely improved.

[@sueferraro7342]

I bought a rowing machine and I do 20 minutes a day, to make it more fun I listen to the Zoe podcasts. 😀

[@bubblybull2463]

My sport hack is taking a basket ball with me whenever I‘m going out of the house : it‘s big enough so I won‘t forget to use it ; it makes me work my arms muscle just to hold and carry it ; it kind of makes me look cool and young which in turns makes me feel good and prompts me of doing some sport ; I can always find a place where to bounce it (off the ground, off the wall) and when I find a basket case I feel like it was put on my path by greater forces and I’m the chosen one 😎😄🥳🤗 Bonus point : I can always play on my own while listening to the excellent Zoe bunch and other beloved podcasts OR I can find other playfriends to share the fun, it‘s a nice ice-breaker and social greaser ❤ A ball, any ball really, can go a long way to „having a ball“ at life 😘 Try it!

[@danoyse8233]

I feel cold showers and ice plunging is akin to electro convulsive therapy. Shocking. I’m always feeling cold, but warm to touch. Have a naturally lower body temperature, but skin feels, what my husband refers to as, ‘like a radiator’. I’ve attempted cold shower with gradual temperature reduction but never get to ‘cold’ water. Cannot bear it. My ambient good weather temperatures are in the 30s, where my husband is in shirts all year round in the UK. Loved the humour in this podcast. Thank you.

[@kestag2110]

Brilliant stuff! I’m exactly the same when it comes to exercise. If I don’t do it first thing, I don’t do it at all, even if I convince myself I will. I do HIIT most days, resistance with cardio, HIIT because I can get it over and done with. Anything over 30 minutes including warm up and cool down is a no no for me.

[@clairecadoux471]

My feeling of cwi (cold water immersion) is : your core should be where your blood is, your externals should not be heated up first (which may be the reason for gasping). If I am hot, say, having done a big hill climb, or it is a very hot day, I would never do cwi. If however i have a cooler outer body temp then I would do cwi. I do this, have done this when travelling/camping in Alaska. The reason being (I think) that it is safer to have your blood coursing mostly around your organs. If you are hot/sweaty and jump into cold water, your heart is not protected. I do not have the scientific knowledge, training, words for this BUT I am 69, fit and well and somewhere in my past someone explained this to me. Help with feedback welcome. Thank you.

[@Sue-rh4qj]

I did cold water swimming and the instructor said afterwards "return to normal temperature slowly, don't have a warm shower otherwise you may have a heart attack".

[@carolnelson6485]

I play pickleball and tennis. I LOVE these exercises.

[@16Elless]

Enjoyed this chat. I try to do the last 30 seconds of a shower on (fairly!) cold & I heard some expert say that getting cold water on the back of your neck is good, something to do with brown fat? My husband mouth breathes & snores a lot but is trying to consciously nose breathe in bed at least & the snoring goes away for which I’m eternally grateful!! I think there’s tape you can buy to use on your mouth at night but OH wouldn’t go for that! If I’m feeling a bit anxious I find breathing into my belly & making the exhale longer than the inhale for a few minutes definitely helps me.

[@Angiebeau]

I think it was right that Michael Mosley engaged readers of the Daily Mail.. important for reach, otherwise he would’ve been preaching to the already converted in writing his work in other rags. That for me, was the medic within him- the inbuilt awareness of public health. He will be missed by many.

[@gloriareszler4196]

So enjoy these wonderful podcasts!💕 But at age 75, I am not interested in cold showers! Onto the next topic ZOE! Tks.

[@nazeeniranfar2616]

Great fun podcast 👍 great to see so many different areas of interest and drawing on some cultural and wisdom of the past to scientifically study the benefit of things like breathing etc. I ‘love’ walking backwards uphill, it releases my hamstrings which otherwise are many tight and strengthens the glutes that are central to the health of our back and posture in general 😃 thanks to all three of you 🙌

[@hollygsphpr]

so enjoyed this session, I teach yoga but love so many other exercise, & honestly go to the gym for fun ,I recommend find something you really enjoy & try out new stuff I pool swim under water with fins & dive for fun, I love static trapeze, handstands, all bodyweight exercise & movement, kettlebells , sprinting, rope climbing, hiking, bouldering & skiing, kayaking , I'm 65yrs female & love a challange 😂

[@louisehibbert9768]

James Nestor's book Breath gives a really interesting overview on breathing and confirms a lot of the things that Michael says. The Buteyko technique of breathing (through your nose belly breathing) is a way to increase CO2 and can help people with asthma - particularly when having an attack 👍

[@Tabitha_K]

Just a correction to what Michael said… The parasympathetic nervous system actually releases acetylcholine, not noradrenaline. The latter is released by sympathetic neurones.

[@ethelliott5083]

Very interesting podcast, I really enjoyed it. Thanks

[@joinZOE]

So glad you enjoyed the episode 🎧

[@suewatson1763]

Dancing never seems to get mentioned, why is that? It is a great form of exercise. It combines aerobic and balance exercise. If you do a structured form of dancing like partner or line dancing where new moves or routines are continually practiced, it's also great for the brain. It also provides social connection and a great way of meeting new people whilst exercising. The benefits of dancing needs more research and publicity.

[@joinZOE]

Hi Sue, dancing is an excellent form of exercise, for both the physical and social factors you mention. We'd love to cover this in more depth in a future episode! In the meantime, keep boogying 🕺

[@NuLiForm]

Very True! one must develop virtually every muscle in their body to be a professional dancer...& not be clumpy or bulky, but Toned & flexible...

[@michelecovington-jones5467]

Couldn't agree more. It is the only form of exercise (apart from dog walking) that I have ever stuck with and that I miss both physically and emotionally when I'm away from home.

[@auntyjo1792]

An excellent point. Being generous maybe the fact it is enjoyable means it doesn't ping on their radar! (Also largely enjoyed by women..)

[@nickguitarsweden3215]

Tim should try a hyperventilating protocol as a start and see how his nervous system reacts . Can’t believe he said that breathing could ‘perhaps’ affect how we feel .Shallow mouth breathing for example puts you straight into anxiety mode …

[@nicholasjagger6557]

I have some light hand weights in the kitchen which I use waiting for the kettle to boil, and some ankle weights which I use on trips to the post box or village shop.