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Upgrades to My Chest Freezer Ice Bath

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Before I jump into the details, I recommend joining my Fire & Ice Contrast Therapy (Hot-Cold) facebook group.

Check out my ebook Exposure 101 Heat & Cold Guidebook

 

I’ve been enjoying my chest freezer cold plunge for a little over three years now. This article is a follow-up to my extremely popular article and video How to Build a Chest Freezer Ice Bath. It includes some upgrades I’ve made since setting up my cold plunge, some best practices I’ve learned and implemented, along with my current plunge routine and how to maximize the time spent in the cold.

UPGRADES

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Key biomarker tests for optimized health & performance

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I love to tinker with my biology, pushing my limits and discovering what makes me thrive. If you do too, I have a question for you…

How do you know what you’re doing is working?

A few good qualitative metrics are:

  1. how well you feel
  2. how your body composition is (muscle vs fat) and
  3. how well you sleep.

​But to truly know what is working, you have to look under the hood and dig into biomarkers….

Biological molecules found in blood, other body fluids, or tissues that indicate normal or abnormal process, conditions or disease.

Tracking certain biomarkers can help you optimize your health and performance.

There are a few tests I do every year (and one you only have to do once). And today (Cyber Monday) happens to be the best time to buy them.

Here are my top three tests I do every year (and will purchase today) plus a bonus:

  1. ​Inside Tracker’s Ultimate Test + InnerAge (Take 25% off at Insidetracker.com using code INSIDETWENTYFIVE at checkout!)
  2. ​Viome’s Health Intelligence Test (Take $10 off with TROY10)
  3. ​Omegaquant’s Omega-3 Index Plus Test
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Build the Best Home Gym for Health, Longevity and Performance

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If you’re ready to burn fat, build muscle and get in the best shape your life…at home and maybe even save some money while you’re at it, read on.

But don’t jump right in and spend $3000 on a Peloton. You can build an incredible gym at your home for almost nothing.

For under $100, you can get a kettlebell and some online training and have the ability to train from home and home office, for the rest of your life. So there’s literally no excuse in the world why you wouldn’t be able to exercise.

Don’t even have $30 to spare? Get Onnit In 30 Bodyweight, 10 awesome, on-demand workouts for $10.

Here’s how I got back into a fitness routine after thoracic surgery.

My Approach

The easiest way to build your own home gym is to use a modular design by adding pieces of gym equipment over time so that you can start very small and end up with an amazing home gym over a period of time.

I’ve built mine over several year (you can view it below).

Where to start?

First we need to find what a good exercise program looks like for longevity.  According to Dr. Peter Attia (my go-to longevity expert), “A well-crafted exercise program [designed for longevity] should be geared towards strength, muscle mass and respiratory fitness” 

The way I prioritize home gym needs and recommendations are as follows:

  • Functional training
  • Strength training & muscle building 
  • Cardio (HIIT & endurance)
  • Balance & stability work
  • Recovery & mobility
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Part 5 Recovery Series: Become Harder to Kill with Movement & Exercise

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deadlift max

I mentioned in Part 1 of my RECOVERY series that I had been hospitalized for 14 days and had thoracic surgery. In my RECOVERY series, I layout my blueprint for accelerating recovery and coming back stronger from a setback.

Movement and physical activity had a big part in my speedy recovery.

Not only does movement help maintain muscle and keep the body strong, it’s essential to keep the lymph system flowing which helps with the detox process.

Needless to say, maintaining an active day (and “active ” was very relative to my current circumstances) was important. I approached my movement and activity in three progressive phases which can be used by anyone wanting to get into strength training or just looking for a good workout routine:

  1. Walking…a lot.
  2. Movement basics…mobility, body weight exercises and natural movements
  3. Strength training
  4. Used sauna

I had been regularly exercising prior to all of this so starting back to the basics was very humbling but very important.

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2020 Black Friday / Cyber Monday Deals for Health, Longevity & Performance

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Here are a few of my favorite health, fitness and longevity products that are currently on sale (November 23-December 6, 2020).

But remember, do not fall into the huge negative impact that hyper consumerism has on our planet by purchasing things you don’t need or won’t improve you or a loved one’s life. Spend consciously.

My Top 3 Recommendations

Onnit’s Total Human free 7-day trial (good while supplies last). Their full Black Friday deals run from 11/26 through 12/6 include:

  • 25% OFF SUPPLEMENTS
  • 20% OFF NUTRITION 
  • 10% OFF FITNESS EQUIPMENT
  • 30% (AND UP) OFF APPAREL
  • 50% OFF ONNIT 6 PROGRAMS
  • UP TO 60% OFF DOORBUSTERS

Purity Organic Coffee — My favorite and the healthiest coffee available, with 2x the antioxidants of other leading brands and lab tested to ensure their coffee is free of mold and mycotoxins. I love their decaf! 20% off everything + free shipping with code BF20. (11/26-11/30)

SHOP HERE

Viome — The leading company in microbiome and individualized health testing. Get 50% off your first month on all plans with code DECODED. Their Health Intelligence test (which measures microbiome, biological age, stress response plus mitochondrial, cellular and immune health) is only $199 (normally $599 so I got one!). Their Gut Intelligence (microbiome) test is only $119 (normally $299). Get an additional $10 off with code TROY10.

SHOP HERE
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