Deliberate Cold Exposure - How to Do it RIGHT with Dr. Andrew Huberman | The Proof Podcast EP 205
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- Опубліковано 24 лип 2022
- According to Dr. Andrew Huberman deliberate cold exposure can boost your mental and physical health. If done right, you can even increase its resilience-enhancing effects. Even the shivering is something you'll be grateful for. But if we're talking about ice bath here. . . How cold? For how long? And are cold showers good enough? Well, you're finding out. Keep watching and learn about the benefits of deliberate cold exposure, how to do it right -- and a few more insights (because you absolutely have to prioritize safety).
Check out full episode here 👉 bit.ly/3PeVzik
[Understanding Your Brain - with Neuroscientist Andrew Huberman, PhD]
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Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. (Full bio at 👉 hubermanlab.com/about)
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I used to hate the cold weather. I always take hot shower my entire life. I changed to take cold shower in the morning in the past 2 weeks. It really changed my life. I feel more energetic and more focused with my work. I dont hate the cold weather anymore. It is just crazy!! If you wanna live healthier and longer start taking cold shower in the morning.
Funny to see your comment from 20h ago bc I'm exactly like you and planning to start on Monday ahah
Cheers!
I’ve been doing cold showers everyday for about 60 days and I hate it because now it’s winter and it makes my body super cold but I won’t ever stop I hate cold showers but now my mind will not let me do warm showers
@@washinourswhy on monday? Any day is good. Thats how you fail at life
Hey! Are you doing them daily? Or some days of the week like the guy in the video said? (11 mins a week)
Start off warm / hot wash up and finish cold.
I found cold exposure, cold shower to be a mental exercise as well. This is common Stoic training method. I hated taking the shower and realized it was my judgement or opinion of the cold that needed to change. Of course this took a very long time. But then, I noticed the change, where my opinion of just experiencing the sensation as just that, a sensation, without opinion. Once I got to that point, it expanded my observation and I could begin to use that experience, wisdom if you will, to other judgements of experiences. Epictetus, a Stoic teacher, explains that it's not things that bother us, it's our opinion of things that bother us. Great teachings that are also similar to Buddhism, in Vipassana meditation.
Wow, as a person relatively new to stoicism, never thought of the cold that way
I tell myself “you can do hard things!”
The dopamine part is amazing. I’m a carpenter and my work is stressful, gives me anxiety. After a cold shower all that seams to run away with the cold water. 👍🏻
I was a carpenter too- I would recommend finding additional ways to reframe the understand of what work means to you. What’s your work life balance like? Wishing you well ❤
Changed everything for me!! Less anxiety and stronger focus
From experience, 55 degrees is great - feels great for hours, but 44 degrees is amazing - feels great for days. 55 degrees is pretty tough for 10-15mins . 44 degrees is total commitment....& it pays
Our minds can’t tell the difference between a cold shower and giving a speech in front of a thousand people. That should be your motivation to get in a cold shower EVERY morning:)
I'm sure that submerging my legs and arms in cold water daily has cured by chronic fatigue syndrome that I've had for over 10 years. Now I have energy to exercise, do things, and I can sleep (I didn't have good sleep for 10+ years). While before, reading for 15 minutes would make me beyond exhausted. I wish I started doing it sooner.
do you enter to ice could or just could showers?
How bad was the chronic fatigue?
Pro tip for beginners: hold very still while doing plunge, you’ll notice your body keeps a layer of heat that only dissipates in the areas that are moving. that’ll allow you to experience a very still meditative comfort while building up your cold tolerance.
For the Icemen: move around and welcome the cold 🥶
It’s fun to challenge colder temperatures but your body can go into shock so be safe and plunge with friends
A great way to work on your breathing as well:)
I did an open water swim for about 30 minutes in sea water at around 16 Celsius (60 Fahreheit) without a wetsuit. That was uncomfortably cold!
Enjoyed this. Been doing regular cold showers for 3 years, but it’s always good to hear the benefits again for motivation. I find it hard, but 2 minutes later I’m so glad I went through it to feel the benefits for the day. It’s a good deal
I started cold shower a few days back just as a way to build discipline (I do it by putting Ice blocks in a water bucket and pouring the water with a jug...asian people will get it 😂) and the next day I was craving it, I did it again and then again I had a craving. I was like WTF. Then I saw Huberman's clip where he talked about Dopamine and I was like okay now that's making sense. 😅
Been doing cold showers every morning, everyday for 7 months straight now. I hate it as much as the first time, but it´s gotten easier to get through and I find myself going for it much easier. No hesitation (only hate, haha). But after I feel so energised. It´s amazing. Also living in a scandinavian country where the winters are freezing cold. I find myself freezing less than others.
@@MariusVikenTaking cold showers when you live in scandinavia sounds very difficult.
I know it doesn't make much of a difference, but just the idea that you will take a cold shower and it's snowing outside 🥶
When you do cold showers, are you supposed to also wet your head? Every time I try cold showers unless I get my head out of the way, the cold water gives me an intense headache, kind of like a brain freeze? It might actually be the exact same thing. It's unbearable
Just took a super cold shower, breathing heavily, shivering severely, feeling like you’re going to run out of breath. But that part only lasts 30 seconds. After that, it’s just shivering. Not horrendous
Endorphins. It's why the pain subsides and why you're in a happier mood after a cold shower.
I live in Alaska. I was having problems with My feet getting cold, even in the house. I took drastic measures, I started walking barefoot in the snow, very painful, but amazingly My feet adapted . Now, My feet actually get hot after walking in the snow 😂
Lol is this real or are you trolling
That's a great success story. Now go tell that to Jodie Foster
No doubt the body adapts and pumps blood straight to the feet when In contact with snow
I found that after practicing cold water therapy at my gym for the last 6 months, I now feel uncomfortable for only about 15-20 seconds. When I started if took 2 minuets to feel comfortable.
The craziest part is that when I get out of the cold shower I feel warm and energetic! And I make sure it’s COLD. I turn the water all the way to cold and wait a minute before I get in.
I was doing cold exposure at night and getting under the covers shortly afterwards. Terrible idea was trapping the cold under the covers. I now do cold plunge first thing in the morning, allow my body to warm up with just shorts on, do my strength exercises, then get on with the day. It's invigorating but I think you need to move around after a cold plunge to allow the body to heat up naturally and slowly.
I have been taking cold showers for just 1 min. Feeling pretty confident and mentally clear.
I started doing daily cold plunges on 8/28/23. It’s very addicting. I use to do it first thing in the morning and then again in the evening. I now do once a day in the morning. I plunge at 50 degrees for 5-6 minutes. I love it.
Do you do a contrast with a hot shower or tub? I just got a cold plunge tank and I think I gave myself a cold/virus yesterday because I did a nice 7 minute early AM plunge without hot afterwards. Just to do it... I'm thinking I should NOT go that long when I start plunging again. Like, really keep it to 3 minutes max and then go hot and then maybe cold again, or not. Maybe just the 3 minutes then a hot shower and attack the day! My tank is in the backyard in Louisville, so I think the 40 degree weather at the time was too much (or too little!)!
I do 15 mins in about 50 to 53 f. Studies have shown anything beyond is useless.
@@dhoffman2290I personally believe that there is added benefit in letting your body warm up on its own, but I could be wrong with that.
What I'm absolutely sure about is that cold exposure should come first.
I've been doing cold baths at around 50F occasionally, sometimes up to 10 minutes.
One benefit of the cold is that your body core temperature is actually RAISED for a significant time after it. I think if you take a hot bath/shower after, you might work against that?
I guess you have to experiment a bit. As long as it's not detrimental to your health....
@@dhoffman2290 did you plunge in ice water? 7 minutes ice plunge will definitely overload your body and make you susceptible to infection if you're not used to it, even just in cold but not freezing water. You need to work yourself up to that, and if it's ice water 30 seconds is probably the most you should start with. If you're talking more around 10 degrees C or so then you can probably safely do 3 minutes, and as Huberman says you only need 11mins of that a week so if you're even doing those 3mins every other day, you're sorted.
I once did the Wim Hof course where you work yourself up to 10 minute cold showers and a 2 minute ice bath, on the last day we did alternating sauna and ice baths, I did about 5 minutes total of ice baths (in 3 spurts of max 2 minutes each) between sauna visits, and even that was too much, even having trained for it for 8 weeks. The next couple of days I felt like crap and was almost bedridden, still not sure if it was an infection or just my body telling my to f**k off for abusing it like that 😅😅
what studies? @@joerenner8334
I've cold plunged into water in the low 30s, it's painful but I was able to do it for a few minutes. I'm sure I am not the only one who has done this.
I did a couple 30 or 32° plunges last Winter, and watching this now I got scared when I heard him say you shouldn’t do that because your heart will stop
Ofcourse, i crush the ice in my outdoor barrel every time before i get plunge. It's about 32-35 F water. My heart doesn't stop as u can see :-) It is called ice-bath and people around the world do this, no-one stops, i suppose. Andrew Huberman - explain it ;-)
its easier after you've done it for a while. it's just better at first to ease in. Rogan does 34 degrees 3 min a day. he just steps in
Listening to this while taking my cold shower this morning for motivation lol. Perfect timing
Face/upper chest as the target?
@@marygamble9013 you got it 💯💪
9 months later and I’m doing the same😂
Yup! Same here. The limbic friction was real at 11 degrees Celsius.
I have to hold my feet in my hands so the pain isn't aversive in conjunction with the compartment syndrome issues in my calves!
@@michaelross3777 sure did to get myself started. Now we’re doing cold plunges
Excellent video, concise and to the point, and covers a lot of ground! Thank you both!
Thank you!! I needed to understand rebound vasoconstriction. At 4:15 min in, big help!!
While the first moments of a cold shower are uncomfortable, pretty quickly the body adapts and accepts it. I assume this experience is universal.
Start with the shower water on your face and there’s a 30 second response time that allows you to get used to the cold.
💯 agree. Feel the same way. It's uncomfortable for a small amount of time. Keep doing it and you start craving it. In my experience anyway..
I haven’t started craving it yet lol, but yes, I’m finding it easier and easier and it almost doesn’t bother me after 30s
I cold shower in the morning and again after a warm wash in the evening. The first 20 secs are agony ! I' only do it until it stops hurting, maybe 2 minutes. Can't stop doing it now@@rorycavanagh5475
That’s for you I hate my full minute in the cold water hahahha
Thank you for the advice- I’m 6 years into my cold water submersion and want to understand why I feel 😁 great 🙏❤️❤️❤️❤️Thank you
I was just wondering if you could do it by just going outside and then he mentioned it 🎉
Here in Quebec, Canada, we get uncomfortably cold 6 months per year to get to work much more then 11 min per week haha!
48 degrees for 8 mins daily is perfect for me
What about age? Does cold exposure become counter-productive after, say, 65? Or do the guidelines just change? If so, what would the new guidelines be after age 65?
Try wrapping ice cold towels around the thighs. No danger there, as in over stressing the vital organs that reside in the torso. Or exposing areas of the body that have very little fat coverage, ie hands, feet and head area.
Cheers for uploading.
Can you add a link to the study that the doctor referenced? I may have missed it in the description.
How does or would this affect anemic people? I've been taking iron & b12 vitamins but still find that I get cold at even 76° at times.
So what’s the safe way to do how cold to have it and how long and how many days to do it cuz some do 4 like u guys said
10 MINUTES IN THE OCEAN 52* today!! healed my L4 & L5 in 16 days 43* 20minutes /day. we had a car to hop into lol. HOOKED 4th year begins in April
Could anyone please link a paper that shows cold exposure increases the amount of brown fat? Not just one that shows that people who already do cold exposure have a relative high amount.
had daily cold showers for 20 days straight, now onto cold plunges, 6-8degC, 3min a day for 5 days now. however, been warned about potential kidney/liver damage. anything to advise on that?
Ha ! I’ve been doing cold shock for years, cold showers. Ice baths cryotherapy it’s life-changing. I’ve never heard the stand there after you get out of the shower or bath but it makes perfect sense.. as far as testing people in the shower because you can observe them why not? Just have them put on some minimal clothing. It is kind of funny to walk around in a tank top outside and people are like oh my gosh aren’t you cold? But the truth is it’s so energizing and you feel great.
I keep wanting to try an ice bath. Wonder if how long I can take it. Im afraid though. But i know it would be therapeutic.
where can i find the whole interview? thanks so much
I just took a cold plunge for the 3rd day in a row. Built a Chest freezer cold plunge and obsessed with it.
@@TheProofWithSimonHill thank you :)
How is it going?
@@Devon297 amazing. I do it nearly every day for 5-10 minutes, now down to 43 degrees.
Can you give any details / tips on how you built it? Is it basically just a large freezer or did you modify it any?
I took a turd plunge
I've now done two cold plunges, the effect its had on my juvenile diabetes is astonishing and I do not understand how it crashes my blood sugar as recorded by my continuous glucose monitor, I would love to have better understanding of the mechanism, especially with the link of insulin to thermal regulation
That’s easy to explain. Your body needs energy to stay warm. So your cold plinges make you burn sugars to stay warm and thus lowering your bloodsugar. Same is happening when exercizing.
@@dingesdinges4510I could immediately grasp this explanation. Thanks a lot!
During times of exercise, the body can bypass insulin and bring glucose directly into the cell. I’m not sure if this is the case for T1 as insulin production is the issue but it’s the case for T2/insulin resistance. I’m wondering if the cold plunge mimics exercise and draws the glucose right into the cells, lowering the blood sugar.
Limbic friction…..the psychological term for Resistance. I didn’t know that.😀
This is great advice. The body is much hotter than we think it is.
Your mum's body is much hotter than you think it is (sorry had to)
Would love to hear Huber man and Attia discuss cold exposure.
add Wim Hof to that conversation
Does it have to be full submersion?
What about a cold ice bath in a container with my only my feet fully submerged?
In high school I walked home in the snow for 2 miles after basketball practice, in my shorts and tank top. I got pneumonia. 20 years later come to find out it was actually a really healthy thing to do!
It's super healthy, just not after having already exhausted yourself doing an intense sport like basketball for hours! Your system is already exhausted and recovering from that, you could at that point do a quick cold plunge as many athletes do, but not something as prolonged as 2 miles in the snow. There's a reason players put on something warm right after practice.
Hi is there a link to the study this is based on?
I'm going out in -2 with a wind chill of -21 in shorts and a t shirt. wish me luck.
😳Good Luck! 👍
How did it go lol
I did a 15min 22sek in -5c or 23f
How about 6 min in a cryo-cabinet @-87C in wind once a week? Aside from shoes, socks, gloves, shorts and knitted cap, naked? Any studies?
Try a ginger bath as hot as you can stand then add ginger it won’t hurt you physically but dam it burns even just putting your feet in hot water with ginger youl sweat heaps and cleanse your system. Also very cold or ice water and putting your face in a bowl in that is an anxiety trick from way back just be careful if your so anxious your breathing funny especially if you are over oxygenated don’t then dunk your face in the water you can pass out. The dive response of activating the parasympathetic nervous system when your stressed or anxious just putting your face in has been studied and has been shown to work to calm acute anxiety symptoms. This is different than what happens from cold exposure all over but submerging the face in cold water works in another way to turn on your bodies calming response
How about being out in cold weather
Because Huberman Said So
i do an ice bath every morning for a few weeks now......i sit in a 32 gallon storage bin lol and cheat by letting it slowly fill with water and i add the ice once it's full. at first it was hella difficult, but now even if i feel like sh t , then it's pretty easy to handle, does that mean my benefits go down as it gets easier and easier?
Two years ago when I received the covid shots, it had an adverse affect on my body. Because of those shots I now have chills, and can't stand the cold. Even if it's 72 degrees I feel cold. I am going to try and retrain my body to accept the cold better. Thanks for the information.
Isn't the COVID vaccine
Better look into the real reason.
@@aCatchphrase That can happen with any vaccine yes.
But no evidence of that being permanent. Makes no sense.
I started cold plunging a week ago. Absolutely life changing and only a week in. Unbelievable.
Some people argue that to get the benefits you need to jump straight to the cold shower and experience the shock. Is there any proof of this? I doubt it.
What about going outside tomorrow morning 20*F
Big time super cold showers person - European winter time.. not so much hehe
🎯 Key Takeaways for quick navigation:
00:00 ❄️ Cold Exposure and Brown Fat
- Deliberate cold exposure increases brown fat density.
- Brown fat acts like a furnace, enhancing metabolism.
- Children have more brown fat; deliberate cold exposure helps maintain it.
01:10 🌡️ Benefits of Deliberate Cold Exposure
- 11 minutes a week of deliberate cold exposure yields positive effects.
- Increased brown fat density, improved metabolism, and better blood lipid profiles.
- Mental resilience also improves with deliberate cold exposure.
02:20 🚿 How to Achieve Deliberate Cold Exposure
- Uncomfortably cold for 11 minutes a week is the goal.
- Methods include cold showers, ice baths, ocean/lake swims, or even ice packs.
- Safety is crucial; discomfort level varies among individuals.
04:10 🧠 Cognitive and Resilience Benefits
- Cold exposure leads to vasoconstriction and vasodilation, improving blood flow.
- Significant increase (2.5x) in dopamine levels enhances mental clarity.
- Overcoming the challenge builds mental resilience and top-down control.
05:06 💪 Shivering and Additional Effects
- Shivering activates brown fat and further increases metabolism.
- Succinate released during shivering enhances lipolysis for fat loss.
- Standing without drying off post-exposure induces shivering.
What were the results the ones who submerged themselves in 60 degrees for 45min?
Does swimming pool count for cold wster?
How about working outside in Canada.
Thanks for the great clip. What if the "unconfortable cold" you mention for 11 minues begins to feel not-so-uncomfortable? Should we find something colder or continue in the "new relaxed cold shower".
once you're super comfortable the main benefits are already over. the emphasis is in the struggle and pain. if you start out comfortable it's not cold enough
I’ve heard andrew say he switches from hot/warm to cold try that maybe
Can i just not wear a coat during winter
If you do ice packs or bags of ice, make sure it's/they are over your heart I guess is what Wim Hof would tell you. So, I guess you can sit up and have one 5-pound bag on your stomach and chest(since it'll be that big to cover unless you're very tall) and as tight a shirt as you have on over it to hold it in place and one behind you on your back easily held in place if you really lean your weight against it sitting up in a chair. Great idea for saving on your water bill DANG I wish I thought of that before filling my bathtub last week. Wow cool so 11 minutes means I'm good until next week when I do 3 minutes is all. That's because last week I did 30 minutes of 60-degree water in a tub with heart submerged so obviously 11 times 2 is 22 and next week 3 minutes since 22 plus 8 is 30 and 8 plus 3 is 11 WOOHOO since it to say the least kind of stressed me out lol and I have an outside job and wasn't above like 55 one day last week and just had the business short sleeve shirt on instead of the long sleeve winter shirt and had a 12 hour shift and never pussayd out keeping just short sleeve on even at night after it got down to like the upper 40's.🤣😂💩👀😱
What? 😂
Is it helpful for hypothyroidism? I’m usually cold so I’m not sure if this would be helpful. Thx
Yes...I am like you ...I couldn't do Wim Hof...so I got a pail of water and put ice 13c ....pour it over my self ... Everyday. I stopped feeling cold. Thank you wim Hof.
Is cryo therapy good for this.
My hypothesis to why you see skiers well into their 80s and 90s, fit and happy. I am a sleep scientist…
I need way more details. Would a cold foot bath be enough? How to do this (as many options as possible) without using shower or bathtub?
ice pack/towels/etc on neck, testes, and other areas
It’s 11:52 pm I wanted to say I’m prone right now for getting spams . What if cold cramps me up!? I want to try this to build my strength up . Any suggestions? Also I have recently had to have iron infusions. Due to prone anemia and iron deficiency.
What...I am looking at your comment at 11. 52
Great video! Done the cold exposure twice now. 20mins at 15C has felt good. I'm wondering what we should be feeling to know our time in the bath is up. For example, when in the sauna, I can tell my time is up when my heart rate increases, breathing rate increases, and I begin feeling slightly lightheaded. What should we be feeling in a cold bath to know our time is up?
He says in the video. Stay until you start to shiver and then get out
@@xxwgwxx3681 Perfect! Thank you
Dam 20 minutes ? I manage 6 minutes . I actuall keep still and start to feel a warm sensation unless I move slightly . Take my breath away but get it under corridor after shouts 30sexonds to a minute . Have no idea the temperature though . I fill it with my outside cold tap and use 4 x 1.5 litres of frozen water bottles so don’t have to keep buying ice . I love the effects . When I get out I feel warm not cold I suppose because I’m back into a normal temperature so would feel warmer . Then after o shiver and I’m cold for about an hour after find it hard to get warm again even with a warm shower and getting dressed and moving around x
That’s because your cold blood near the body surface mixes with the warm blood closer to the body core. You shouldn’t warm your self up with warm shower. Rather limit the cold exposure.
he didn't say that. listen to him again. you need a total of 11 minutes per week, preferably split into several sessions. shivering is an added benefit, but in no way an indication that your time is up; or, that you cannot get out until you shiver. shivering causes the body to release a hormone that is good for better / increased metabolism. I do between 3 - 5 minutes in 50° water. I start to shiver after about 1 minute.@@xxwgwxx3681
I’ve been doing it every day and I read you should do 1 min per degree C. Is this correct ?
1 min per C is a good starting point to give yourself good exposure whilst staying safe. But over time you will adapt and be comfortable with more. I started swimming in 15C ocean and initially 10-15 mins was my max time. But after 3 months I’m now up to 45 mins in 13-14C water.
But before you try extending look up a very important factor called ‘After-drop’ which is not covered here.
I have a sauna tent in my garage, so the Sauna can probably reach around 50 degrees celsius but the actual temperature in my garage is around 1 degrees celsius. Would staying in the Sauna for 10 mins and then standing out in the cold for a few minutes rotating for a few rounds work?
When I take cold shower I get sick anyway I don’t know the reason
Ill start doing cold showers tomorrow.. But i have so many probs that this is not going to do much before i start fix all
Did you do it tomorow?
@@WISCOFISHINGANDOUTDOORS as the honest man i am. No i did not, but i started to walk / Jog for about a month ago, but i stopped, and now i am as lazy as i used to again, but i will start again very soon, i do not know if i will try gold shower yet XD
You just got to get used to it. After a few days a hot shower doesnt sound appealing at all. Until winter. Then i have a hard time with cold showers.
Omg i wrote gold shower, i mean cold shower, wow.
@@stevehougom7454 does it give the same benefits if you start with warm shower, and gradually make the water go colder? Or does it have to be instantly cold?
And how come it is so healthy when it is the opposite when it comes to drinking and eating?
Studies show that eating and drinking very hot food or drink, and also very cold, is increasing the risk of some types of cancer by a HUGE percentage
After taking an ice bath do you then warm up with a hot shower? Or do you simply dry off and go on with your day?
I wait a while till I’m dry then I shower to obviously get clean and ready for the day I’m cold for good hour before my body gets back to a normal temperature x
It’s best to end with cold according to the research team in Uni of Copenhagen
I have Raynauds Disease, And I wonder how That May or May not effect Autoimmune Diseases…..Anyone ?? Please…. Rheumatologists and Endocrinologists have no answers for me or the subject
I am surprised that you have not addressed whether or not people with Raynaud’s Syndrome should do this. What is your take?
I actually have Raynauds really bad, and I’ve been doing cold plunges for a little over a year now. Somehow I find that it doesn’t trigger my Raynauds nearly as bad as just regular cold weather does. But I would love to know more about any specific research on this.
My body feels like it's over heating after I get out of the ice plunge and like I get kind of tired and drained of energy.. Do you know why this is?
do sauna then
I am uncomfortable 15 minute a day during cold bath.
is it better wet and windy outside, or cold inside coldwater? i feel like outside with wind can be a bit windy and i shake already.
Just sit, then stay as long as you can before shivering then push longer each time.
Simply, "uncomfortably cold" in whatever way possible and uncomfortable for you.
I have yet to experience shivering despite my efforts. I take a cold shower for 3 minutes, turn it off while I wash, and then rinse off again with cold water. Although I've attempted to induce shivering by drying off in front of a high-power fan, I just can't seem to trigger that response.
Nothing to worry about. I almost never shiver either, but can tolerate some fairly severe cold for prolonged times. It sounds like your brown fat is activating nicely and generating heat without the shiver response (non-shivering thermogenesis). That's actually a very beneficial adaptation.
try submerging instead of showering. submerging is much more efficient at cooling your core temp. 50° degree water, submerged to your chin, for 5 - 7 minutes should do the trick.
“cold exposure is one way to enrich your brown fat cutting”
*Me, in New Orleans, knee deep in summer, shower only draws hot water, 115 heat index outside… dies inside*
Pickup a used deep freezer, aquarium grade silicone the seams, its super easy. Toss in an aquarium pump and a splash of bleach here n ther, i got a pump for 30$ freezer was 200$. Just unplug before use and its perfectly safe.
Oh… the Ice Man Cometh.
I practice daily but on the days I'm anxious I find I'm really cold anyway so I avoid it on those days 🥶 would love some advice
If you are cold anyway it should be easier to get in? I’m failing to see the issue.
In the wise words on David goggins. Suck it the fuck up!!!! Stay hard
Do some fast deep nasal breathing. Do it until you feel heat building up in your chest. Then do a strong complete exhale and tense your core. Then turn your shower on or jump in your plunge while your holding your exhaled breath and tensing your core. It really doesn’t help that much after your in, but it helps to get your ass in there. No studies behind this it’s just what I do, but I highly doubt heating yourself up to get in the cold is worse than not doing it at all. Really helps when I’m sluggish
In hot days, it is actually harder to do the cold shower in the morning.
James stop giving in to the minds excuses... the mind looks for sanctuary during hard times... you have to push through and over ride that voice.... just get it done no excuses brother
❤️🧠❤️🧠❤️💪❤️💪❤️💪so true! 🥶🥶🥶🥶
I do three shorts per day
What If you do more than 11 mins per week?
There is no added benefit, not sure if it becomes detrimental. The point is to shock the body and stress it; if you over do it, your body will no longer be shocked/stressed, and will not react in a beneficial way.
Can anyone share a sure fire way to induce shivering after an ice bath? I don’t towel off and raise my arms over my head (not sure if this helps) but I seem to have trouble. Any tips?
I’ve been having trouble too. I think he’s mentioned getting in and out of the cold can help induce shivering. Or maybe we shouldn’t be going so cold it triggers a strong vasoconstriction response.
Or maybe increase time of cold exposure. I believe the problem is vasoconstriction and/or brown fat have adapted too much. Vasoconstriction uses smooth muscles in blood vessels. It makes sense they can get stronger, and isolate core body temp better/faster.
Use a fan
Going from hot to cold does it for me everytime
I have a deep soaking tub that I fill with water as hot as I can take, soak in that for 10 then into the cold plunge and that makes me shiver far more than when I just do ice bath
Increase the cold !!
04/25/24
Rick Bugez knew about garlic awhile ago, get up to speed gents.
Shower and plundge does not seem to work the same AT ALL.
There have been studies showing that cold exposure does not increase brown fat. This was a comparison between wim hof and his twin brother. They had no difference in brown fat.
So they cut both of them open and weighed it, did they? Wim can stay in freezing water for an hour with no change in his internal temperature, he does that somehow.
@@jeffreysmith236 Are you saying there's no way to measure the amount of brown fat without cutting somebody open? Doesn't that idea discount everything in this podcast? :)
can i be your editor?
anybody suffer from body chills standing outside even at 15 degrees ? Then the chills last couple of hours and eventually start giving me headaches/nasal aches (I don’t even know what my condition is, but I had this for years now.)
If so, will this help?
Try heat therapy
I started doing cold plunges every morning and I’m not gay anymore
What are the sources?? I don't find any scientific articles supporting his claims of "research shows" !!
He's a neuroscientist, he is the source! 😄👌
But seriously, there's a ton of research on this, just give it a Google. 👍
From my personal experience, I concur with what he says in terms of mood, weight loss, cardiovascular health, blood pressure, resting heart rate etc.
I got into Cold exposure through Wim Hof who is THE guy when it comes to all this
Then try it for yourself
Look at the dr suzzane he mentioned you find her stuff online
Awesome. Another video where they don't give us an actually temperature. Uncomfortably cold is uselessly vague
I don't shiver at all. I think I may have fucked up, guys 😅
Love you andrew but pls give wim hof the credit
Do y’all not catch cold after the cold showers??
It seems a cold shower could give you the same uncomfortable cold benefit of ice packs.