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What Happens After 30 Days of Cold Showers
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What Happens After 30 Days of Cold Showers

Benefits of Cold Therapy

In this video, the speaker discusses the benefits of cold therapy and how it can improve mood, mental health, and reduce inflammation.

Cold Therapy Improves Mood and Mental Health

  • Cold exposure increases norepinephrine levels in the body which is associated with vigilance, attention, focus, and mood.
  • Ice plunges and cold showers may help prevent and treat depression by drastically increasing norepinephrine levels.
  • Immersing yourself in cold water at 40 degrees Fahrenheit for only 20 seconds consistently for 12 weeks can increase norepinephrine levels by 200 to 300 percent.

Cold Therapy Reduces Inflammation

  • Exposing your body to the cold leads to a reduction in overall inflammation throughout your entire body.
  • Chronic inflammation is associated with heart disease, diabetes, cancer, arthritis, bowel diseases like Crohn's disease and colitis.
  • Low inflammation was found to be the only biomarker that accurately predicted survival and cognitive capabilities across all age groups.

Conclusion

Cold therapy has many benefits including improving mood and mental health as well as reducing inflammation. By immersing yourself in cold water or taking a cold shower you can reap these benefits.

The Benefits of Cold Exposure

In this section, the speaker discusses how cold exposure can reduce inflammation and improve immunity. They also explain how cold exposure can increase mental toughness and aid in weight loss.

Cold Exposure Reduces Inflammation

  • Norepinephrine inhibits the inflammatory pathway in the body by decreasing levels of a small protein used by the immune system known as TNF alpha.
  • Lowering your body's temperature through cold exposure causes your blood vessels to constrict, which reduces inflammation.
  • A study found that cold water immersion three times per week for six weeks increased the number of lymphocytes, which help attack invading bacteria, viruses, and other toxins.

Cold Exposure Increases Mental Toughness

  • Exposing yourself to cold temperatures requires mental toughness and can increase your tolerance to being uncomfortable.
  • Doing things that are outside your comfort zone will make you more equipped to handle stressors that occur during everyday life.
  • Wim Hof is an extreme athlete who has been nicknamed "The Iceman" due to his ability to withstand extreme cold. He credits cold exposure for increasing his mental toughness.

Cold Exposure Can Aid in Weight Loss

  • Brown fat gets activated when exposed to a cold temperature. This activation can cause a significant increase in metabolic rate because the process requires a lot of energy for brown fat to keep your body warm.
  • A study found that standing in room temperature water at 68 degrees Fahrenheit for an hour raised metabolic rate by almost 100%. When researchers lowered the temperature to 57 degrees Fahrenheit, metabolic rate was boosted by 350%.
  • Cold exposure can increase hunger in some people, so it's important to make sure you don't eat more and accidentally raise your caloric intake.

Mitochondria and Endurance Capacity

This section discusses the importance of mitochondria in providing energy for cellular processes and how increasing their number can benefit endurance capacity.

Mitochondria as Powerhouses

  • Mitochondria are responsible for carrying out biochemical reactions and other cellular processes that provide energy to cells.
  • They are crucial for endurance capacity, which is the ability to use oxygen for energy.

Increasing Mitochondrial Biogenesis

  • Increasing the number of mitochondria benefits aerobic capacity or endurance.
  • Cold water exposure at 50 degrees Fahrenheit can increase mitochondrial biogenesis in muscle tissue.
  • In a study, male runners immersed in cold water at 50 degrees Fahrenheit for 15 minutes three times a week were able to increase mitochondrial biogenesis in their muscle tissue.

Ways to Experience Benefits of Cold Therapy

This section provides tips on how to start experiencing the benefits of cold therapy, including cold showers, contrast therapy, and sauna combined with a cold shower or ice bath.

Starting Slowly with Cold Showers

  • There is no one best way to approach cold therapy.
  • Start with a slightly cold shower and gradually make it colder over time.
  • Alternatively, turn the shower dial to the coldest temperature and only stay in there for a short period (5 to 15 seconds).

Contrast Therapy

  • Alternating between hot and cold showers gives you the benefits of regular cold exposure while helping you recover from workouts.
  • A meta-analysis found that contrasting between hot and cold baths was able to help sports athletes recover faster from fatigue onset after their games.

Sauna Combined with Cold Shower or Ice Bath

  • Using a sauna in combination with a cold shower or ice bath gives you an option like 10 minute rounds of being in the sauna combined with a cold plunge or a cold shower in between each round.
  • Alternating between warm and cold causes the blood vessels throughout your body to quickly open and close, creating a pumping action that can decrease swelling inflammation stimulate the removal of waste products such as lactate and improve delivery of nutrients to your muscles.

Benefits of Cold Showers

This section discusses the benefits of taking cold showers, including improving mental toughness, immunity, mood while reducing inflammation and body fat.

Improving Mental Toughness

  • Taking cold showers can help improve mental toughness by exposing you to discomfort and helping you learn how to cope with it.

Boosting Immunity

  • Cold showers have been shown to boost immunity by increasing white blood cell count.

Reducing Inflammation and Body Fat

  • Cold showers can reduce inflammation by decreasing levels of pro-inflammatory cytokines.
  • They may also help reduce body fat by activating brown adipose tissue (BAT), which burns calories to generate heat.
Video description

Learn exactly how to setup your cold showers to reap 6 AMAZING benefits that'll improve your life, mindset, and body. You'll find out how to work up to taking a cold shower every morning, and how to slowly lower the temperature over time. Cold therapy (ice baths, cold plunges, cold showers) has been used by people like Wim Hoff to develop seemingly superhuman abilities. Discover why you should stop taking hot showers immediately and switch them for cold ones. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Taking a cold shower can feel very uncomfortable, give you goosebumps, and make your whole body feel freezing. However cold showers and cold therapy, in general, can help you feel more alert and energized, it can improve your health, and can even help you burn fat. These are just some of the benefits that you can use to justify going through the unpleasantness of using cold emersion as a therapeutic agent. (*) And really there are 6 amazing scientifically proven benefits when cold therapy is used correctly and I want you to understand what those are and how to start using the cold to reap those benefits today  Now the first thing that most people don't realize is that cold therapy can drastically improve your mood, and your mental health to the point that it may help prevent and even treat depression. (1) One of the ways that cold exposure is able to improve your mental state is thanks to norepinephrine. When you're body is exposed to cold temperatures norepinephrine is rapidly released into the bloodstream. This is a neurotransmitter that's associated with things like vigilance, attention, focus, and mood. And this isn't debatable, the fact that cold exposure can increase norepinephrine is shown in multiple studies, both in mice and humans. (2) Interestingly, when norepinephrine is depleted in a person, that person becomes depressed, and we actually see this in a study published in the journal Neuropsychiatric Disease and Treatment. (3) That’s why ice plunges and cold showers might help prevent and treat depression. Cold therapy drastically increases norepinephrine levels, which, helps support a better mood and cognitive function. Now of course the question is how cold should the temperature be to get the benefits of a boost in norepinephrine? Well, one study found that one hour of cold water immersion at a relatively regular temperature of 68° Fahrenheit did not activate norepinephrine release, meanwhile, one hour at 57° Fahrenheit increased norepinephrine levels by a whopping 530%. (4) of course one hour sounds painfully long, but fortunately, you can get similar benefits in a shorter time frame if you turn the temperature down further. And we have evidence of this. A long-term study found that by immersing yourself in cold water at 40° Fahrenheit for only 20 seconds and sticking to that routine consistently for twelve weeks, that can increase norepinephrine levels by 200 to 300%. (5) And it could be possible that taking an ice bath in freezing cold water, would require even less time to reap the benefits. Now you don't want to go straight to freezing cold water, you do want to work up to it, and I'll go over that process in a bit But first, you should be aware that one of the best benefits of exposing your body to the cold is that it leads to a reduction in overall inflammation throughout your body. Now you've probably heard that inflammation is the route cause of most modern diseases. And even though inflammation gets a pretty bad wrap, inflammation itself isn't entirely a bad thing. In fact, it's vital for your health and well-being because it's the first step of the healing process that's used to prevent further damage by eliminating the initial cause of the cell injury, and then the inflammation helps clears out the damaged tissues and dead cells. This is actually what starts the process of repairing damaged tissues. However, when the inflammation process goes into overdrive, so when you have chronically high inflammation markers for seemingly no reason, that's when inflammation causes a lot of trouble for a lot of people. For example, as stated by the Harvard Medical School, “chronic inflammation is associated with heart disease, diabetes, cancer, arthritis, and bowel diseases like Crohn's disease and ulcerative colitis.” (6) Research also identifies inflammation as the key driver of the aging process. (7) One specific study looked closely at elderly people ranging from 85 to over 110 years old and researchers found that low inflammation was the only biomarker that accurately predicted survival and cognitive capabilities across all the age groups. Remember that cognitive decline is what leads to the rising rates of dementia and Alzheimer's that we see today. The researchers also came to the conclusion that Inflammation is one of the most important variables that determine mortality, capability, and cognition up to very old...