Deliberate Cold Exposure - How to Do it RIGHT with Dr. Andrew Huberman | The Proof Podcast EP 205

[@Dan-uq8rr]

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.

[@washinours]

Funny to see your comment from 20h ago bc I'm exactly like you and planning to start on Monday ahah Cheers!

[@jordanmarazzi]

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

[@imhotrichandsexy7499]

​@@washinourswhy on monday? Any day is good. Thats how you fail at life

[@ImCohenHD]

Hey! Are you doing them daily? Or some days of the week like the guy in the video said? (11 mins a week)

[@BT-dl8kq]

Start off warm / hot wash up and finish cold.

[@jason-hh6lu]

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. 👍🏻

[@andywall2401]

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 ❤

[@dexterleonscott]

Changed everything for me!! Less anxiety and stronger focus

[@dominicc7104]

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

[@Dubbadizzo86]

Endorphins. It's why the pain subsides and why you're in a happier mood after a cold shower.

[@bwnco]

First 30 seconds for sure is worst..now i crave them... day 370..

[@malcolmthomas6198]

Yeah for me it like I gotta have the cold shock feeling

[@terwils7492]

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.

[@DivyenduKashyap]

Wow, as a person relatively new to stoicism, never thought of the cold that way

[@Sarah-r3e1g]

I tell myself “you can do hard things!”

[@spiderjump]

certain things bother us and not our opinions of said things. for example if your car dealer sold you a used car when he said it was brand new and you paid for a new car you are going to get angry. you can control your anger of course but you are going to get angry .

[@terwils7492]

@@spiderjump "bother us" is an opinion. You bought the used car. Accepting what the used car sales said is your faulty judgement. Get angry at yourself. Anger is a first impression and an impulse. Then you have ample time to reason with your natural impulse and form an opinion, a judgement and decide from there if that natural impulse is a good action or bad. Between stimulus and response we have a lot of latitude with practice. Otherwise we are no different than animals.

[@frannyp46]

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

[@syed.muhammadali]

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. 😅

[@MariusViken]

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.

[@carlpanzram7081]

​@@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 🥶

[@lfmm97]

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

[@alfiedunn607]

@@lfmm97yes it is better to wet your head because it triggers the mammalian dive reflex

[@MsSemki]

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.

[@aaronsisse5836]

do you enter to ice could or just could showers?

[@majahorvat7294]

How bad was the chronic fatigue?

[@brianpass1360]

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

[@keshavnarra]

I have been taking cold showers for just 1 min. Feeling pretty confident and mentally clear.

[@justintrud9800]

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.

[@dhoffman2290]

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!)!

[@joerenner8334]

I do 15 mins in about 50 to 53 f. Studies have shown anything beyond is useless.

[@carlpanzram7081]

​@@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....

[@empireoflightz]

@@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 😅😅

[@imandan1966]

what studies? @@joerenner8334

[@scotthanford9619]

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.

[@GSDaddy92]

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

[@TipsNNTricks]

A great way to work on your breathing as well:)

[@DiamorphineDeath]

Your body will not go into shock dude. It’s going to take much colder temperatures to the point where perfusion is impacted, leading to compensatory and eventually decompensatory shock and death. Normal people will just get out of a cold bath, they’re not stuck in an arctic water hole to the point of death. Shock is an actual medical thing, not sure why the layman term is still used so frequently as if a 6 min cold submersion will cause “shock.”

[@stevegram9000]

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.

[@STUDIO_STRIX]

Listening to this while taking my cold shower this morning for motivation lol. Perfect timing

[@michaelross3777]

Face/upper chest as the target?

[@Cosmicsurfpro]

@@marygamble9013 you got it 💯💪

[@YugeTechFan]

9 months later and I’m doing the same😂

[@adriangoleby]

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!

[@STUDIO_STRIX]

@@michaelross3777 sure did to get myself started. Now we’re doing cold plunges

[@Itsxmusic]

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.

[@AlaskanGeezer]

HA! I live in ALaska and stand around in-20F waiting for a bus for a half hour, get home and find there is no heat inside,its 10 out, go in take a 35 degree shower as the hot water is out. I do get the dopamine rush, never lost any weight over the last 5 years. It does make going into a 70 degree room feel oppressively hot.

[@RameshBaburbabu]

🎯 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.

[@jesseibarra5038]

This is great advice. The body is much hotter than we think it is.

[@empireoflightz]

Your mum's body is much hotter than you think it is (sorry had to)

[@emptydog1109]

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.

[@stevehougom7454]

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.

[@richardhead9818]

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.

[@killatape]

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

[@snajper8078]

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 ;-)

[@obsidheart]

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

[@etxhsmom]

Thank you!! I needed to understand rebound vasoconstriction. At 4:15 min in, big help!!

[@Durga695]

I did Wim Hof breathing and then learnt that nasal breathing is far more beneficial and even taping my mouth at night. I will start the cold exposure again, however I went back to my baseline again 30 minutes later even after 6 months cold plunge 5 times a week....

[@andywall2401]

Thank you for the advice- I’m 6 years into my cold water submersion and want to understand why I feel 😁 great 🙏❤️❤️❤️❤️Thank you

[@aleksandrazimpel8097]

I’m 5 years into cold water showers, started in September 2019 and to this day I simply love it and can’t even imagine taking warm showers. I wash my body with traditional soap made with lard and tallow and no problem with that. Stay in cold water from 8 to 10 min and do my lymphatic drainage massage as well. I also don’t use towel to dry, never. This I learned from my son who is in the wheelchair! Btw I’m 73 in 2 weeks 🎉🎉🎉. Meat based for 6 years!

[@joelkoonce8559]

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 😂

[@dominicclark3774]

Lol is this real or are you trolling

[@empireoflightz]

That's a great success story. Now go tell that to Jodie Foster

[@Macgee826]

No doubt the body adapts and pumps blood straight to the feet when In contact with snow

[@Vali00_sw]

​@@dominicclark3774of course real...we are really adaptable..the science is when you feel cold into extremities like hands or feet, your blood isn't really circulating there...and when you expose them to even more cold, the blood starts to circulate even more into those areas because it has to replenish warmth there by moving blood there or if you move ore use your hand more...like flexing them

[@madhusudan]

While the first moments of a cold shower are uncomfortable, pretty quickly the body adapts and accepts it. I assume this experience is universal.

[@petewilliams814]

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.

[@mattro4902]

💯 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..

[@rorycavanagh5475]

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

[@hallmanager4911]

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

[@jlopezarteseros]

That’s for you I hate my full minute in the cold water hahahha

[@JoshuaFranklinDJ]

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

[@dingesdinges4510]

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.

[@jd-gb1vf]

@@dingesdinges4510I could immediately grasp this explanation. Thanks a lot!

[@rebeccasaunders2451]

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.

[@Cleisthenes2]

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!

[@kyracoach]

I did it with a not so thick wet sut in 50 degree for 2 hours. It was amazing... I still got cold, but then warm... wow it shifted my energy, my mood and in the next two weeks I was very comfortable in the winter weather. You can wear a wet suit.. wear gloves and booties and maybe a half wetsuit to get used to it. Or a thin one. My depression went away.. for weeks!

[@devineinspiration]

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!

[@empireoflightz]

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.

[@felipearbustopotd]

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.

[@BrandonClift]

Would love to hear Huber man and Attia discuss cold exposure.

[@Numantino312]

add Wim Hof to that conversation

[@riverriverchang5487]

The benefit sounds too good for me to not try it out. I’m sad bc i hate feeling cold

[@drc97086]

Limbic friction…..the psychological term for Resistance. I didn’t know that.😀

[@DeonPayne-s8z]

Hey Simon loved this discussion - he's so incredibly interesting to listen to. BTW I've been reading books & studies about Nitric Oxide & the incredible implications this molecule has for our health & wondered if this is something on your radar for The Proof? I'm currently reading a book called The Nitric Oxide Solution by Nathan S Bryan (PhD) & Janet Zand (OMD).

[@InfiniteCuriousity]

Excellent video, concise and to the point, and covers a lot of ground! Thank you both!

[@baokhanglacasse8778]

Here in Quebec, Canada, we get uncomfortably cold 6 months per year to get to work much more then 11 min per week haha!

[@halcyon-cg2eb]

Same here in Edmonton ; )

[@Barboron]

I like to take hot shower then end it with a few minutes of really cold. Definitely feel that resilience, getting over that mental block of doing it. The thing about standing there and not drying off though, the room itself has already warmed up from hot shower so maybe I should have a not as hot shower or let the room cool a bit.

[@Mitchx111]

I tried one thing that reaaaaly makes a difference. Everything is harder mentaly in the darker times of autumn and winter. The water even gets colder. So I started to do Yoganidra just before I went in to the shower and tha depth of relaxation has two nice effects. 1. Your body won´t be as shocked by the cold water and 2. I feel more of the endorfins. it is a big difference for me if or if I don´t do yoga nidra before the shower. My routine also is to start a eurodance song before I get in and dance and sing in the shower to realy get the feeling. After a minute I starting to feel the endorfins kicking in and then I use adrenalin to get an even stronger feeling. I do this by shouting masculinely. Hoooo!!! haaaaa! When I leave the shower after 2+ minutes I actually feel feelings that reminds me of love. Sharing is caring.

[@erkutgurun]

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".

[@obsidheart]

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

[@qlexo]

I’ve heard andrew say he switches from hot/warm to cold try that maybe

[@JohnDoe-on6ru]

This might sound silly but it is a serious question; should I lower the heat in my house so I'm sort of cold too? If so, how much?

[@martgryfny]

I find 19,5*C to be the perfect temperature for me. When I'm at my wife's parents home where they have 21-22*C I can't stand it.

[@Timk0810]

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?

[@xxwgwxx3681]

He says in the video. Stay until you start to shiver and then get out

[@Timk0810]

@@xxwgwxx3681 Perfect! Thank you

[@TheMonkiBrothers]

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

[@tomas4786]

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.

[@siggifreud812]

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

[@AnilKumar-xl2te]

In our daily busy life, we take hot showers mechanically. We learn many things from our childhood But we never learn to take cold showers Everyone should learn first taking cold showers You will be more confident when you take cold showers

[@snide3]

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.

[@joerenner8334]

Isn't the COVID vaccine Better look into the real reason.

[@joerenner8334]

@@aCatchphrase That can happen with any vaccine yes.

[@joerenner8334]

But no evidence of that being permanent. Makes no sense.

[@goatsplitter]

I've been having some, what i'm calling, "nervous system" issues according to Garmin anyway. HRV is sunk, sleep is horrible, stress is high. Good diet, plenty of exercise (but not too much), plenty of time to rest including meditation. So all the things aren't working to correct. The Google Machine suggested cold therapy. No idea what that is so here I am. Not sure how cold exposure actually physically affects the nervous system. Not much talk of that here. Interested in helpful comments/info :)

[@Char_603]

Would expsoure to cold AIR (not water) have the same effect?

[@itsAuffy]

I do like1-3 minutes every other day so like 4 times a week. In beginning I’ve done like 20-30 (if I remember correctly) minutes by limit testing that was not good. 2-3 minutes is best, i feel great afterwards

[@stanley5394]

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?

[@KiraF]

I was just wondering if you could do it by just going outside and then he mentioned it 🎉

[@pera_peric]

In what ways does the exposure to cold water differ from thr exposure to cold air?

[@rolle7652]

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.

[@PinkFlowers365]

Amazing! TYSM

[@KcRango]

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

[@cultural_lettuce1]

I'm going out in -2 with a wind chill of -21 in shorts and a t shirt. wish me luck.

[@cLaUdiALeE77]

😳Good Luck! 👍

[@gibbybtw280]

How did it go lol

[@ForlornAgain]

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.

[@Youknowwhoin2024]

Because Huberman Said So

[@Ms1Mina]

I've always taken cold showers. Now that I have Raynaud's my fingers, feet and toes turn white while I'm still in a warm shower! I can't win with this. They turn white and hurt whether I shiver or not while showering. Not sure what to do ...

[@sooooooooDark]

can someone list the 11 minute study? cant find it

48 degrees for 8 mins daily is perfect for me

[@kurilladesign]

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

[@TubeSavage]

What about going outside tomorrow morning 20*F

[@haritanone6264]

Is 11mins per week considered the optimum dose or minimum required dose to receive the physiological/psychological/biological benefits of ice baths?

[@martgryfny]

This is an average result from the research. Each one of us is different. I think that having one 2 minute cold shower daily is a good practice. Sometimes I have it twice a day.

[@haritanone6264]

​​​@@martgryfnywhich scientific/research paper suggests 2min cold shower daily or twice daily is the best protocol to follow? Where did you get these numbers from or is this just your subjective opinion?

[@harryzimmerman2005]

How about working outside in Canada.

[@bwnco]

Please. People watch the documentary called.." My Teacher the octopus".. story is good ..but huge part no one talks about is he dives no wet suit in 43 degree water everyday an he talked of what that did do his mind ..body... healing ..depressiin etc... not focal point doc..but huge side benefit..plus its fricking Good!!

[@santinamercuri3658]

where can i find the whole interview? thanks so much

[@alexivanovdrummer3985]

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?

[@Ds4u2]

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.

[@RobustArid379]

Does swimming pool count for cold wster?

[@camillodimaria3288]

How about being out in cold weather

[@Vali00_sw]

It s the same..it s still considered cold exposure whether it s from cold water or cold weather

[@auntiemichelleoutdoorsygir9909]

My hypothesis to why you see skiers well into their 80s and 90s, fit and happy. I am a sleep scientist…

[@picklerick4209]

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:)

[@FlowerlyF.]

What were the results the ones who submerged themselves in 60 degrees for 45min?

[@iscreamfitness]

I did a 15min 22sek in -5c or 23f

[@Species710]

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?

[@obsidheart]

ice pack/towels/etc on neck, testes, and other areas

[@jaybuck01]

Can you add a link to the study that the doctor referenced? I may have missed it in the description.

[@fredrikxx2867]

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

[@WISCOFISHINGANDOUTDOORS]

Did you do it tomorow?

[@fredrikxx2867]

@@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

[@stevehougom7454]

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.

[@fredrikxx2867]

Omg i wrote gold shower, i mean cold shower, wow.

[@fredrikxx2867]

@@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

[@sunshine9190]

Is cryo therapy good for this.

[@pricelessx421]

Can i just not wear a coat during winter

[@janrafeld1345]

What If you do more than 11 mins per week?

[@HappyCats17]

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.

[@Melanie____]

Hi is there a link to the study this is based on?

[@Lilac0989]

Big time super cold showers person - European winter time.. not so much hehe

[@bozhidardimitrov7830]

Can somebody explain to me why it makes me feel super tired and drowsy...I can't efficiently focus and got no motivation to do whatever when i do it first thing in the morning

[@martgryfny]

I've found somewhere (don't know where) that if your body got too cold, you can get sleepy. Maybe you need more time to adapt. I also had different effects, sometimes I was being sleepy too. Hot tea helped. PS.: you also can be a bear, and cold temperature sends you to sleep

[@nad9-195]

When I take cold shower I get sick anyway I don’t know the reason

[@SarahCharters]

Does it have to be full submersion? What about a cold ice bath in a container with my only my feet fully submerged?

[@glennanderson7309]

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?

[@twinny12009]

different ethnicities have more fast twitch fibres. Is there any difference in the amount of brown fat in certain ethnicities groups?

[@yateswebb]

“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*

[@taoisttiger4702]

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.

[@savingpeace8452]

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

[@HiteshSharma-mj3yo]

I am uncomfortable 15 minute a day during cold bath.

[@rosemarynunez1830]

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.

[@wicomms]

What...I am looking at your comment at 11. 52

[@vicecolder]

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?

[@SiliconValleyRealEstate]

Is it helpful for hypothyroidism? I’m usually cold so I’m not sure if this would be helpful. Thx

[@wicomms]

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.

[@SprintTri57]

I am surprised that you have not addressed whether or not people with Raynaud’s Syndrome should do this. What is your take?

[@killatape]

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.

[@sharknadofartquake2449]

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.🤣😂💩👀😱

[@ForlornAgain]

What? 😂

[@kyracoach]

and they say protect your hands and feet. Wear booties.. clap hands. It is true.. I would do swimming in the ocean in 50 degree water but in a wet suit... then leave the wetsuit on.. I did this in the winter ... or take it off ... your body is readjusting to the cold. Now cold weather is not only more tolerable but you have 10x your energy and your mood.

[@jimsdrivingschool]

I’ve been doing it every day and I read you should do 1 min per degree C. Is this correct ?

[@NZL50505]

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.

[@RDD87z]

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.

[@novjan89able]

Just sit, then stay as long as you can before shivering then push longer each time.

[@pursuingpurity596]

Simply, "uncomfortably cold" in whatever way possible and uncomfortable for you.

[@ladymacondray6316]

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

[@MannySimoneCards]

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?

[@vinha916]

do sauna then

[@YLeeKiyote4]

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?

[@TheMonkiBrothers]

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

[@emmaa3376]

It’s best to end with cold according to the research team in Uni of Copenhagen

[@TantaManta]

Benefits, Benefits, Benefits... tell us about risks, is there any? What about lungs, can you get a pneumonia???

[@martgryfny]

If you start from shorter showers and do it regurarly, it can be the opposite as it stimulates your immunity system.

[@donmcdouglas5017]

I live in canada, I bought a small bath on my patio that I put water in winter, only missed 2 days last winter, went in 33 degrees water like 3-4 times per day, I dont recall never neen sick in all that season ever

[@vincentnaayem]

What are the sources?? I don't find any scientific articles supporting his claims of "research shows" !!

[@jameshill80]

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

[@courtneycrist3443]

Then try it for yourself

[@TheMonkiBrothers]

Look at the dr suzzane he mentioned you find her stuff online