Michael Mosley - Just One Thing episode 1
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00:00Michael Moseley touched and changed many of our lives.
00:05No!
00:07With his straightforward, relatable tips, he was a man on a mission...
00:12Your mood is going to improve, your blood pressure is going to come down.
00:15Let's do this.
00:16..to make our lives better...
00:18Nice knowing you, ladies!
00:20..and improve our health.
00:22You're just throwing yourself at my mercy, are you?
00:24You're the expert.
00:26Building on the huge success of his podcast,
00:29Michael made this new series in the last few months of his life.
00:33Ready, steady, go.
00:36Woo!
00:37It's now a fitting tribute to the huge impact he had on so many of us.
00:42You're going to be doing some volunteering.
00:44Sounds good.
00:45Asking if there is just one thing you can change
00:49to improve your life and well-being.
00:52Yay, yay, yay!
00:54So, are you up for a challenge? I'm ready.
00:56I'll drink to that. Yes.
00:59Your turn now.
01:15In stunning North Wales, the challenge is a quick and easy
01:19just one thing that could bring big benefits.
01:24I want to explore how to boost your mood,
01:27become instantly alert
01:29and also give your immune system a helping hand.
01:32And all of this by doing just one thing.
01:35Having a cold shower.
01:37Brrr!
01:41Busy single mum Jane is someone who might benefit from doing just that.
01:46Hello. Oh! Hello, Michael. Perfect timing.
01:51Hello.
01:56My kids are my world.
01:58So we've got Jules, who's 13.
02:00We've got Ella, who's nearly eight.
02:02Life is busy.
02:03I scored ten goals in football today at break.
02:06I'm so glad. Wowzers.
02:08It can be a little bit manic sometimes and exhausting,
02:11particularly on the single parent side.
02:14Rosie, you won't beat the Swan.
02:16I am permanently slightly knackered
02:18and I go to bed typically at the same time as the children.
02:21How hot do you like your teriyaki? I like it hot.
02:23Oh, wow, you're opening up the top!
02:25Oh, I open the top. I love chilli.
02:27Wow, wow, that's going to have a kick. That's brilliant.
02:32Jane used to work full-time in science research,
02:36but her high-pressure job
02:38and the stress of such a busy lifestyle took its toll.
02:42So why did you want to do this just one thing challenge?
02:45I just need to stop looking after myself.
02:47My health took a massive nosedive last year.
02:50I was sick four independent times from work.
02:53After a series of coughs, colds and viral infections,
02:57Jane ended up in hospital.
02:59I was diagnosed initially with multiple sclerosis.
03:02And then the neurologist came back to me and said,
03:05you haven't got MS, you've got a prolapse disc in your neck.
03:08But it was the kick up the bum that I think I needed
03:11to just sort my life out and start getting myself healthy again.
03:14OK. So I handed in my notice
03:17and decided to put my kids first and my health
03:20right in the centre of my life again.
03:23Jane's not the only one whose work has suffered due to illness.
03:28Over 2.5 million people in the UK
03:31are currently unable to work because of long-term sickness.
03:37I've got a challenge for you, a just one thing challenge.
03:40Is it a nice one?
03:43Some people say it's nice, other people say it's more challenging.
03:46You're incredibly busy, so whatever it is,
03:49is going to have to be something which takes barely any time.
03:52Definitely. But you like a challenge.
03:54I do. I love a challenge. You like a tough challenge.
03:56I do indeed. I'm just building it up.
03:58And you like to do something which will be good for mood,
04:02but which also might potentially help your immune system
04:06because you're getting all these coughs and colds as well.
04:08OK, do you like cold water?
04:10No.
04:12OK, so this is going to involve cold water. OK.
04:16So what I need you to do... OK.
04:18..is one 30-second cold shower every single morning.
04:23Absolutely.
04:25So you start off with a warm shower, wash yourself and then turn.
04:30And I would also recommend, first day or so, go for 10-15 seconds
04:34because unless you've done it, it is quite hardcore.
04:37So I am the girl that had the electric blanket on all year round.
04:40Literally. I don't do cold.
04:42So this will be quite the challenge, but, yeah, bring it on.
04:45You're up for it? I am. Woo-hoo! I am indeed.
04:48Brilliant. And I am also going to ask you to recruit some friends
04:51because I think the most successful way you do this
04:54is if you get friends involved.
04:56OK, yeah, no, I could definitely round up some recruits.
04:59OK. OK, brilliant. That's your challenge. Thank you.
05:03With the dinner all prepped,
05:05Jane bites the bullet and jumps straight into her first cold shower,
05:09with the kids on hand for some support.
05:12Are you ready for your cold shower?
05:14Not really. Not really.
05:16Do it! Do it!
05:18No! She's going in. She's going in.
05:21If you have any cardiovascular issues, please seek medical advice
05:25before jumping in the shower and turning the dial to cold
05:29as it can, temporarily, push your blood pressure up.
05:32I did enjoy meeting Jane and she seems to be super motivated.
05:36And I think she should be having her first cold shower any moment now.
05:41Yeah, there you go.
05:47Cold showers are just the start of Jane's road to recovery,
05:51but the science suggests they really could help her.
05:55Now, it has to be said that much of the research has come
05:58from studying cold water immersion.
06:01That's swimming to you and me.
06:03And it shows cold water can have a powerful effect.
06:09Firstly, cold water can do wonders for your mood.
06:13In one study, after spending five minutes in a cool bath,
06:17volunteers felt more alert and attentive.
06:22And brain scans revealed changes in their brain
06:25in areas related to controlling emotion.
06:30Another study showed that after just eight sessions of cold water swimming,
06:34participants reported more than an 80% improvement in anxiety.
06:40And evidence suggests that you can get a lot of the same benefits
06:44from a cold shower, including improving your immune system.
06:48An experiment with 3,000 people phoned those who had a 30-second cold shower
06:53every morning for 30 days reported 29% fewer sick days.
07:07Keen to share all those benefits and for some moral support,
07:11Jane's hoping to persuade friends Karen and Heather to take the plunge with her.
07:19OK, three, two, one, let's run in.
07:26So, the just one thing challenge which you have so kindly volunteered
07:30to join Jane with is to have a cold shower every morning.
07:35Every morning.
07:37A 30-second cold shower.
07:39And Jane actually had... How was it?
07:41You had your first last night, didn't you?
07:43It was lovely. You will really enjoy it.
07:46I don't believe you.
07:48You don't think a hot shower will be more beneficial?
07:50Unfortunately, they don't come with quite the same benefits.
07:52Plus, of course, you're burning your way through all that heating.
07:56You'll be delighted to hear we have a cold shower right here on the beach.
08:00Harmless!
08:02Fantastic.
08:04Doing a cold shower every day for a week or more,
08:08I'm not totally convinced yet, but I'm going to give it a go.
08:12I think I'm a bit sceptical at the moment.
08:14I think initially it probably will just feel like punishment.
08:17Heather's understandably wary.
08:20Immersing yourself in cold water can cause what's known as
08:23the cold shock response, where you hyperventilate
08:26and your heart rate and blood pressure go up.
08:29Now, none of that sounds great, but if you're fit and healthy,
08:33it can actually be good for you.
08:35Heather, it has to be said, is a little bit more sceptical,
08:38so she wants to see you do it first before she comes and joins in.
08:41If you feel uncomfortable at any point, just get out.
08:43Is it just our shoulders under, not our heads?
08:45Absolutely, not the head, because when you get your face wet,
08:49then that triggers the diving reflex,
08:51which will try and make your heart rate go down.
08:53At the same time, the cold shock response is trying to make your
08:56heart rate go up, and if you have anything at all dodgy about your heart,
08:59this is not a good thing. We're simply going for body.
09:02We're all right with that, I think, aren't we?
09:04A muck would be better, wouldn't it?
09:06OK, ready, steady, go.
09:09HE GASPS
09:11How is it? Describe the sensation.
09:17Keep going. How many seconds?
09:20Six seconds so far. Six?! Is that all?
09:23Luckily for the ladies, a study which compared 30-, 60-
09:28and 90-second cold showers found there was no additional benefits
09:32to staying in any longer than the 30 seconds.
09:36You're coming up to 25 seconds.
09:38Five, four, three, two, one.
09:42Whee! Give them a clap!
09:44Well done, girls! Whee!
09:48So are you feeling more...? Has it jolted you?
09:51Definitely. Definitely jolt.
09:53That was brutal, was it? Yeah.
09:55After 15, I thought, my legs are actually feeling a bit wobbly now.
09:58I think you've just got a massive surge of adrenaline.
10:01I think it's time you went off and had a coffee, warmed up,
10:04and I look forward to seeing how you get on.
10:07OK. See you later. Thanks, Michael.
10:11Well, that was good, but in many ways that was the easy bit
10:14because it's a lovely warm day, friends there,
10:17here I am encouraging them on.
10:19Whether they'll be able to stick to it when it's cold and wet
10:22and the kids are screaming and they're in a hurry, only time will tell.
10:28I'll give it a week and we'll see how it goes,
10:30and then I'll make a decision about whether it's something
10:33I actually see any benefits from or not. I'm not sure yet.
10:37If I could help manage my stress levels and respond to stress...
10:40Cos you know my life. There's always some sort of, like,
10:43catastrophe round the corner.
10:45If this could help me manage my stress levels, whatever's coming next,
10:48I think that would be brilliant.
10:50The latest science certainly suggests it should help them feel better.
10:54And because of this, cold water showers and cold swimming
10:58have seen a huge surge in interest.
11:01But it's not a new craze.
11:04Now, the idea that bathing in chilly waters is good for you
11:07goes back millennia.
11:09But I've got a particularly amusing quote here from a 16th-century writer
11:12who says it will cure all sorts of ailments, including scurvy, scabies,
11:17and it might even stop your legs dropping off.
11:19Now, I don't believe that is true,
11:21but there are certainly lots of benefits to be had
11:24from spending time in cold water.
11:28After a year of health issues, Jane needs all the help she can get.
11:33A daily cold shower will hopefully boost her energy levels and immune system
11:37and reduce her stress levels.
11:39Plus, she can fit it into her incredibly busy schedule.
11:43So, today, we're going to have a go at making a pair of lungs.
11:47Yay!
11:49One of my busiest days at the moment is where I have to be
11:52at my temporary job that I'm working at at the moment by nine,
11:55so I need to get everything organised by eight o'clock.
11:57Make sure Rosie gets to doggy day care,
12:00Ella gets to breakfast club, Jules gets to school,
12:02and then I can actually start my day.
12:05Then on the way back, I'm needing to get in, get Jules out to football,
12:08then Ella out to tennis.
12:10We have a 40-minute gap in between where we can maybe eat
12:13or I can throw some food at them.
12:15By the end of that day, I've got very little left, actually.
12:19What do you see?
12:22In my previous job, there was so little left in me
12:24that I gave whatever was left to my children,
12:26which meant that I had nothing left for me,
12:29and that was certainly a factor in the amount of illness that I had.
12:34I have to get my health, I have to be back up at 100%.
12:38Keeping up with two active children is a priority,
12:41so will the short, sharp daily dose of cold
12:44be enough to boost those energy levels?
12:47Jane and her friends are encouraging each other
12:49to stay in for the full 30 seconds.
12:52Is it cold?
12:55Come on, love.
12:57Oh, one, two, three, four seconds so far.
13:0630 seconds is a really long time,
13:09but I use those 30 seconds very effectively
13:12to curse my dear friend Jane for getting me involved in this challenge.
13:1630!
13:18Oh, yes!
13:21Yeah, I'd say your shower's colder than my shower.
13:26Well, I actually feel... I feel really hot right now.
13:29It was a challenge, I have to say,
13:31to switch the lovely, lovely warm shower
13:33to a freezing, freezing cold shower.
13:36Jeez Louise!
13:39But I did manage 20 seconds this morning.
13:42Do you know what? I do feel more awake.
13:45Heart rate up. Yes!
13:48Bracing as we speak.
13:51Really, I wasn't very sure about it.
13:53I was worried about getting out and feeling freezing cold
13:55and then having to kind of warm myself up,
13:57but that didn't happen.
13:59Came out, felt really warm.
14:01So after two days, I feel it's done me good
14:03because I'm not a morning person and it's woken me up in the morning.
14:06It's made me feel a little bit more awake.
14:08Hopefully it'll, you know, do me some good in the long term,
14:11but we'll see.
14:13The group are definitely feeling more alert
14:15but are still struggling to last the full 30 seconds.
14:19So Michael has some simple hacks to help.
14:22Here we go.
14:24I'm looking forward to it, I really am.
14:26I just have to say that to myself several times.
14:28Right, I'm starting off with a warm shower
14:32and then I turn it to fully cold.
14:35Here we go.
14:42Ooh, that is quite cold.
14:45Now I normally sing as that helps distract me
14:48so I think I'll do a few whole verses.
14:51Because there's a hole in my bucket,
14:53your lighter, your lighter.
14:55There's a hole in my bucket...
14:57Singing helps you time your shower
15:00and is a good bit of motivation to help you through.
15:03Right, I think that must be at least 30 seconds or even more.
15:07Whoo, that wasn't terrible.
15:09Oh, God.
15:11But it was cold.
15:14If you can make it through the 30-second shower
15:17and are feeling adventurous,
15:19then getting out and about for some cold water immersion in the wilds
15:23can be even more invigorating.
15:26So to help the group step it up a level,
15:28enjoy the benefits of cold water and have some fun,
15:32they're trying water tubing in the River Dee in Llangollen.
15:36Hi, guys. I'm Dan, I'm going to be one of your river guides today.
15:40Embracing her chilly challenge with vigour,
15:43Jane's even recruited another friend to join the group.
15:46Let's just hope Yvonne knows what she's got herself into.
15:49It is quite cold today.
15:51As you hit the water, you might find a bit of a shock hits your body.
15:55If you start smiling, you start tricking yourself into not panicking
15:59and then just control your breathing into nice, steady breathing.
16:03There's a rock!
16:05Stand by for a little cold shock response in action.
16:09Oh, you've gone right in for it.
16:11SHE SCREAMS
16:13I'm in! I'm in!
16:15When the nerves in our skin sense really cold water,
16:19the body does two things.
16:21First, the gasp reflex and hyperventilation.
16:25SHE SCREAMS
16:27It's a bit chilly.
16:29She's going through the wetsuit.
16:31And then a massive rush of adrenaline and cortisol floods your system
16:35as your fight and flight response kicks in.
16:38It was nice knowing you, ladies.
16:40Bye!
16:42SHE SCREAMS
16:45The cold shock response is just the start
16:48of a cascade of changes in the body.
16:51After the adrenaline and cortisol,
16:53we experience a release in dopamine, serotonin and endorphins,
16:58feel-good hormones that can massively boost our mood,
17:02often referred to as the post-swim high.
17:05That was ridiculous.
17:08Compared to the cold shower, it's way longer and more death-defying.
17:13Does the adrenaline make you feel warmer, though,
17:15of, you know, being scared for your life going down the rapids?
17:18There is that sort of danger element which really helps, doesn't it?
17:22I'm actually not feeling cold at all. No, I'm not either.
17:25That's because you're terrified. I'm all right.
17:27Right, guys, we're going to start to head down towards Serpent's Tail,
17:30our biggest rapid for today.
17:32It was cold at times.
17:34It's cold getting in and, you know, as the cold goes up...
17:37SHE INHALES
17:38..it's a bit chilly.
17:39But you get used to it, get a numb bum.
17:42But other than that, it's all right.
17:44Oh, my heart is racing.
17:46Karen, are you ready for this? No.
17:48SHE LAUGHS
17:49All right, hold on really tight. You're going to swing.
17:53Whoa.
17:54Ooh, whoa.
17:56Oh, my God, you're freezing me!
17:58And alpha, alpha. Alpha, let go. Alpha's OK.
18:01And beta, let go. Let go.
18:03Ah!
18:06I don't really like fast water.
18:08I don't like deep water. I don't like really being cold.
18:11But it was awesome.
18:14All right, let go of each other. Let go.
18:17After doing something like this, something quite challenging,
18:20and being in the cold water for a long time,
18:22I think the 30-second cold shower is going to be a little bit easier
18:25because, mentally, you know you've done it.
18:27So I can do it again and again and again.
18:30It's making the 30-second shower seem easy.
18:33Yeah, the 30-second shower indeed.
18:37What the group have discovered
18:39is that the more they get into cold water, the easier it gets.
18:43And as your body becomes what's called cold-adapted,
18:46the health benefits increase even more.
18:50It's been shown that just six cold-water immersions
18:53can significantly reduce the body's stress hormone response.
18:58But Jane and her friends aren't the only ones
19:01who've been adapting their bodies to the cold.
19:03I'm going to add some more. Oh, go on, in you go.
19:06And with a little assistance from wife Claire,
19:09it's being made even colder.
19:11Yay!
19:13Yay!
19:14They're in.
19:15They've barely noticed them.
19:16Got to film me. I'm going to film you.
19:19Yeah, that is cold.
19:21That is seriously cold.
19:23Better skip this one.
19:25And in we go!
19:27Jeez, that is cold.
19:29Woo-hoo! Woo-woo-woo-woo-woo!
19:32Whoa, yeah, that is cold.
19:34Hello, duck, you're staying in with me.
19:36Yeah, that's cold.
19:37Not a cute duck.
19:38In theory, obviously, this is doing me all sorts of good.
19:41At the moment, I don't really feel that way.
19:43Once you've become adapted to the cold,
19:45your cold shock response will start to reduce.
19:49I'm not hyperventilating.
19:51Much. Much.
19:53So the more you do it, not only does it become easier,
19:57but your cortisol levels, your stress hormones, reduce.
20:01Ah, good thing the neighbours aren't watching, isn't it?
20:05What about getting your hands in and your shoulders?
20:08Go on.
20:09Yay, yay, yay!
20:12Yay!
20:13Mind you, you've been building up to it,
20:15so that's quite impressive.
20:16But broadly speaking, you don't want to spend too long in this,
20:19particularly if you're not used to it. OK.
20:21I think I'm going to get out now. Yeah.
20:23I'm going to get a little bit uncomfortable. Yeah.
20:25Hold on.
20:26Oof!
20:27How are you feeling?
20:28I'm all right.
20:29Never surprisingly all right.
20:31I thought it would be much, much worse.
20:33Anyway, your turn now.
20:39Back in North Wales,
20:41is all this cold water bathing helping Jane
20:44reduce her stress levels and boost her energy?
20:48It's like bad medicine.
20:50It tastes awful, but you know it's doing you some good.
20:53Anything I can do to help manage my resilience
20:56and respond to stress, I will absolutely take.
20:59So if this is just one thing that helps me to do that,
21:02I am more than happy to do it.
21:04I think.
21:07Oh!
21:08Oh!
21:09Oh!
21:10HE SINGS IN WELSH
21:20The distraction of the song is really, really helpful
21:23because it gives you something to focus on
21:25rather than just the freezingness of the water.
21:28HE SINGS IN WELSH
21:37Even Jane's friend Heather has ditched her scepticism
21:40and is feeling the benefits.
21:42I'm feeling much more awake in the mornings.
21:44I'm not feeling so worried about actually turning the shower cold
21:47and standing in it now as well.
21:49I'm feeling like I can get to 30 seconds, not comfortably,
21:52but, you know, I'm not absolutely sort of hating it
21:55and immediately having to jump out.
21:58I've always heavily relied on coffee in the morning to get me going
22:01and I would actually say that the cold shower
22:05has an even better effect at waking my brain up.
22:08I'm not enjoying the cold shower
22:10because there's no getting over the shock of cold water
22:13first thing in the morning,
22:15but I am enjoying the effects of the cold shower.
22:18So you get this really nice, warm afterglow
22:21and it really does put a spring in your step.
22:25About 30 seconds. It almost didn't feel long enough today.
22:29Yeah, I loved it. I feel very awake,
22:31very sort of pumped, if that's even possible.
22:34Yeah, and Rosie is about to now go on her second walk for the day
22:38because I have so much energy, which she's feeling excited about.
22:45With each cold shock response,
22:47Jane and her friends are becoming more cold-adapted.
22:50So why is regular exposure to cold water good for you?
22:57It's thought that repeated exposure to cold water
23:00makes your body better at dealing with your own stress response.
23:04And so when other stresses occur in your life, you react less.
23:08It's called cross-adaptation.
23:11And it seems habituation to cold water like this
23:15could help reduce inflammation,
23:18potentially reducing the impact of chronic inflammatory diseases.
23:22But that's not all.
23:24Exciting new research is looking into something called cold shock proteins.
23:30These have been found in regular cold water swimmers
23:33and have been shown in animals to protect brain health
23:37and even reverse some of the damage from Alzheimer's.
23:42Now, nobody's claiming that a cold shower can stop you having dementia,
23:47but it has triggered some really interesting research
23:50which could potentially lead to a cure in the future.
23:57For helpful tips on how to keep up new habits,
24:00just head to bbc.co.uk slash justonething
24:04and follow the links to The Open University.
24:08Oh, nice to see you, my love.
24:12Jane and her pals have spent the last seven days
24:15adding a 30-second cold shower to their daily routine
24:19to make their bodies cold-adapted.
24:21And what better way to finish off the week than with some wild swimming?
24:26It's cold on the ankle, isn't it?
24:28It is a bit. I can't imagine putting any more of my body in here.
24:31So how has their chilly challenge been?
24:34It's been a really great week. It's been transformative.
24:40Well done.
24:41I very rarely would entertain cold water, if at all,
24:45and now I literally can't wait for the next time I'm in cold water.
24:49Once we're sort of boob feet in the water, we're OK, aren't we?
24:53I don't like the process of getting in the shower.
24:56It doesn't feel nice, it still feels cold.
24:58But actually, afterwards, it's the effect of it afterwards
25:01that makes you want to do it again.
25:03How does it compare to the cold showers?
25:05It's sort of the same, isn't it?
25:06You're dreading getting in and you're thinking,
25:08oh, no, I can't do it, I can't do it.
25:10And then you're in and it's fine, isn't it?
25:12It's exactly that. It goes from pure panic to grateful to be alive,
25:17I feel very relaxed.
25:18Being cold in the water in a setting like this,
25:21with the trees around and the blue sky,
25:23there's something really soothing about it, I think.
25:25There is. If you can do this, then this is better.
25:27Yeah. If I can't live right next to a lake,
25:30I guess the shower's the alternative.
25:33We've shared some laughter, we've shared a lot of pain,
25:36a lot of fear about getting in cold water
25:38and looming rocks in the river and things like that.
25:41And it's been really bonding, actually,
25:42to go through that experience as a group.
25:44Thank you so much for joining me, ladies.
25:46Can we have a little group hug, do you reckon?
25:48Come on in, bring it in, bring it in.
25:53Busy mum Jane wanted to give her energy levels
25:56and immune system a boost
25:58so she can get rid of the coughs and colds
26:01and have the stamina to enjoy lots of exciting,
26:04active challenges with her energetic kids.
26:07But has all that time under cold water been worth it?
26:11My energy levels are through the roof.
26:13In fact, I've got more energy than my sprocker dog now.
26:17I'm excited about this summer.
26:19I'm taking the children to do parts of the Wales coastal path.
26:22I was a bit apprehensive about that, actually,
26:24because I wasn't sure where my energy levels were going to be,
26:27after the challenging year last year.
26:29But honestly, I feel amazing and there's nothing I can't do,
26:32especially with my kids by my side.
26:34Unable to make it for a swim today,
26:36Karen has joined in the group chat on the phone.
26:39Final tally up then.
26:41Is this going to be just one thing for you, Heather?
26:44Yes, I think it will, yes.
26:46Yvonne?
26:47Yes, I'm definitely going to carry on.
26:49Karen?
26:50I'll do it if you do it, so yes.
26:54And it's a resounding yes from me.
26:56You've got to give an excuse for why you wouldn't have one.
27:01I'm delighted that Jane and her friends
27:03have embraced the Cold Water Challenge
27:05and it's helping to boost their mood and their energy levels.
27:08This really is a very simple, just one thing,
27:11you can incorporate into your life,
27:13which could enhance your wellbeing.
27:18Like with so many of the health tips
27:20Michael's shared with us over the years,
27:22a small change can make a big difference.
27:26Through his incredible work,
27:28Michael left us with tonnes of inspiration.
27:32You can find many of the ways he showed us
27:34how to live a healthier, happier life
27:36on the Just One Thing podcast on BBC Sounds.
27:56www.justonething.co.uk