Gravity Transformation - Fat Loss Experts
What Happens After 30 Days of Cold Showers
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.
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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…
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 associated with using cold immersion as a therapeutic agent and really there are six 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 even help prevent and even treat depression one of the ways that cold exposure is able to improve your mental state is thanks to norepinephrine when your body is exposed to cold temperatures neopine is rapidly released into the bloodstream this is a neurotransmitter that's associated with things like vigilant attention focus and mood and this isn't debatable the fact that cold exposure can increase neuropen is shown in multiple studies both in mice and humans interestingly when neopine phrine is depleted in a person that person becomes depressed and we actually see this in a study published in the Journal of neuros psychiatric disease and treatment that's why ice plunges and cold showers might help prevent and treat depression the cold therapy drastically increases neurop nephrine 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 1 hour of cold water immersion at a relatively regular temperature of 68° F did not activate nephrine release meanwhile 1 hour at 57° F increased nephrine Levels by a whopping 530 per. of course 1 hour sounds painfully long but fortunately you can get similar benefit 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 12 weeks that can increase neurop nephrine Levels by 200 to 300% 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 proc 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 entire body now you've probably heard that inflammation is the root 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 CA cause of the cell injury and then the inflammation helps clear out the damaged tissues and the 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 vowel diseases like Crohn's disease and Colitis on top of that research also identifies inflammation as the key driver of the aging process 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 a very old age so according to the evidence if you can reduce inflammation it might be a way to increase the length of your life while also reducing the likelihood of you having to suffer with a chronic disease like heart disease diabetes or arthritis and this is where cold showers and Ice plunges come into the picture since they can help reduce inflammation we're still not not exactly sure the exact mechanisms that lead to a reduction in inflammation but the 5x increase in norpine that we talked about earlier definitely has at least something to do with it Research indicates that neopine phrine inhibits the inflammatory pathway in the body by decreasing levels of a small protein used by the immune system known as tnf Alpha this is excellent news because tnf Alpha is a very potent molecule that increases inflammation and it's involved in almost all human diseases ranging from cancer to diabetes to inflammatory bowel disease research also shows that neopine phrine decreases other inflammatory chemicals like mip1 Alpha for example now aside from norepinephrine taking a cold shower can also reduce inflammation by simply lowering your body's temperature and causing your blood vessels to constrict and even though that sounds like it'll feel horrible and potentially get you sick one of the surprising benefits associated with cold exposure is actually improved immunity and this is once again based on science we have a study for example that looked at whether cold water immersion at a temperature of 57° Fahrenheit could impact the immune system in men that would spend 1 hour three times a week in the moderately cold water ultimately they found that cold water immersion three times per week for 6 weeks increased the number of lymphocytes and a lymphocyst they help attack invading bacteria viruses and other toxins in other words cold therapy benefits immunity this is most likely why we have tons of anecdotal evidence where people that take cold showers or swim in cold water claim to get sick less often there's also other scientific data that supports this claim as well for example a study found that swimming during the winter months decreases the incidence of respiratory tract infections by 40% you would assume that you would be more likely to catch bronchitis from swimming in cold water but it turns out that the opposite is actually true of course like many healthy things exposing yourself to cold temperatures doesn't feel all that great while you're doing it and it will require some mental toughness luckily cold showers are by themselves a great way to improve mental toughness most people simply don't enjoy being exposed to very cold temperatures but if you can overcome those feelings and do it anyway that can increase your tolerance to being uncomfortable by doing things that are outside your comfort zone you'll become more in control of your own emotions and you'll be more equipped to handle stressors that occur during everyday life one very big believer in this is whm Hoff and he's an extreme athlete that has been nicknamed The Iceman he's set multiple records for the longest time in direct full body contact with ice one of his longest times being just under two hours he also has broken other records like the longest distant swim under ice and the fastest Barefoot half marathon long story short Hoff gives a ton of credit to cold exposure for increasing his mental toughness and he believes that anybody can do the same now another big benefit for those of you that are trying to lose weight is that cold exposure may actually help you burn fat when you're exposed to a cold temperature Brown fat gets activated Brown fat also known as brown adiso tissue is a special type of body fat that produces heat to help maintain body temperature in cold conditions this activation can cause a significant ific increase in your metabolic rate because the process requires a lot of energy for the brown fat to keep your body warm so by exposing yourself to a cold temperature either in the form of a freezing cold shower or an ice plunge you could temporarily ramp up your metabolism and that can lead to additional fat loss an example of this can be seen in a study in which a group of men stood in room temperature water at 68° F for an hour during that one hour in water that's far from freezing they were able to raise their metabolic rate by almost 100% And when the researchers lowered the temperature to 57° F the men were able to boost their metabolic rate by 350% now I'm sure this makes you wonder how high you can boost your metabolism in a much colder temperature like an ice bath however it's important to keep in mind that cold exposure can increase hunger in some people so if you want to use ice baths or cold showers to effectively assist with weight loss make sure you don't eat more and accidentally raise your caloric intake after starting to to expose yourself to colder temperatures now the last benefit before I give you a step-by-step action plan is that cold therapy can also improve your endurance capacity by boosting mitochondrial biogenesis which is basically a fancy way of saying that cold exposure can increase the number of mitochondria that are found within your cells mitochondria are the powerhouses of your cells they provide energy by carrying out biochemical reactions and other cellular processes which is why they're crucial for end an capacity mitochondria are what gives us the ability to use oxygen for energy production which is why increasing the number of mitochondria benefits aerobic capacity or endurance for example in a study in which male Runners were immersed in cold water at 50° Fahrenheit for 15 minutes three times a week after four weeks of that routine the men were able to increase mitochondrial biogenesis in their muscle tissue another study found that cold water exposure at 50° f after high-intensity run running increased pgc1 Alpha which is a gene that increases the number of mitochondria within muscle tissue now as promised I want to go over what you can do to start experiencing the benefits for yourself keep in mind there is no one best way to approach cold therapy some people will also require slower more Progressive steps to adapt to this new stressor and with that said it's important to also mention that more isn't necessarily better if you're new to cold exposure don't aim to be in an ice bath for 20 minutes at a time time right away instead take it slow start with a slightly cold shower then next time make it a little colder and just like lifting weights you can make it more and more challenging to withstand over time alternatively you can also start by turning the shower dial to the coldest temperature and only stay in there for a short 5 to 15 seconds that's totally fine for your first time and then over time you could work your way up towards staying in the cold temperature for longer another route you can take especially if you don't want to go straight into a cold shower is to alternate between a warm and cold shower this is also known as contrast therapy which gives you the benefits of regular cold exposure and it can also help you recover from your workouts in fact we even have a rather large 2017 meta analysis that found that contrasting between hot and cold baths was able to help Sports athletes recover faster from fatigue onset after their games so you can switch between hot and cold doing each for 60 seconds at a time or to work up to that you can start by alternating between 2 minutes under a warm shower followed by a minute in the cold you can do this for 5 to eight rounds and you'll probably feel great when you're done the last and my favorite way when possible is to use a sauna in combination with a cold shower or ice bath this gives you the option to do something like 10-minute rounds of being in the sauna combined with a cold plunge or a cold shower in between each round the theory behind alternating between warm and cold like this is that it causes the blood vessels throughout your body to quickly open open and close the warmth causes them to open and the cold causes them to close this rapid opening and closing of the blood vessels creates a pumping action that can decrease swelling inflammation stimulate the removal of waste products such as lactate and it can also improve delivery of nutrients to your muscles once you become more accustomed to the cold showers you can try an ice bath instead this is obviously much colder and much more intense but regardless of what option you start with the reom Commendation from people like whm Hoff in regard to dealing with the cold is to focus on your breathing and to try your best to calm your body down as much as possible almost like you're meditating that's the best way to cope with the cold so that about wraps it up I hope you guys enjoyed this video and if you have make many benefits that you get at a taking cold showers especially improving mental toughness immunity and mood while reducing things like inflammation and body fat that's all also possible by following a healthy diet and a solid workout plan and combining cold therapy along with a healthy diet and workout regimen can only benefit you even further so if you'd like any extra help
#Days #Cold #Showers
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References
1. There is anecdotal evidence that cold exposure improves mood and it has been suggested that cold showers may even be used to prevent and treat depression.
http://www.ncbi.nlm.nih.gov/pubmed/17993252
2. The fact that cold exposure can increase norepinephrine is shown in multiple studies, both in mice and humans
https://pubmed.ncbi.nlm.nih.gov/18461718/
https://link.springer.com/article/10.1007/s004210050065
3. When norepinephrine is depleted in people via a pharmacological intervention, a person can become depressed, as shown by a study published in the journal Neuropsychiatric Disease and Treatment.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131098/
4. Norepinephrine went up 530% from an hour of cold immersion at 57 degrees Fahrenheit
https://link.springer.com/article/10.1007/s004210050065
5. A long-term study found that immersing yourself in cold water at 40°F (4.4°C) for 20 seconds for twelve weeks increased norepinephrine by 200 to 300%.
https://www.tandfonline.com/doi/full/10.1080/00365510701516350
6. “Chronic inflammation is associated with heart disease, diabetes, cancer, arthritis, and bowel diseases like Crohn's disease and ulcerative colitis.”
https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation
7. Research identifies inflammation as the key driver of the aging process.
https://www.sciencedirect.com/science/article/pii/S2352396415300815
8. "Inflammation is the prime candidate amongst potential determinants of mortality, capability and cognition up to extreme old age."
https://www.sciencedirect.com/science/article/pii/S2352396415300815
9. Norepinephrine inhibits the inflammatory pathway in the body by decreasing levels of tumor necrosis factor alpha, also known as TNF-alpha.
http://www.ncbi.nlm.nih.gov/pubmed/1845768
10. Norepinephrine decreases other inflammatory chemicals like macrophage inflammatory protein-1α.
http://onlinelibrary.wiley.com/doi/10.1038/sj.bjp.0702179/full
11. A 1996 study by Janský et al., looked at whether cold water immersion (14 degrees C for 1 h) impacts biomarkers of the immune system in young, healthy men. Ultimately, they found that cold water immersion (57 degrees Fahrenheit) three times per week for six weeks increased the number of
https://pubmed.ncbi.nlm.nih.gov/8925815/
12.A study found that winter swimming decreased the incidence of respiratory tract infections by 40%.
https://www.sciencedirect.com/science/article/abs/pii/S0306987703002706
13. Cold water immersion (head out) in 68°F (20°C) for one hour raised metabolic rate by 93% and one hour at 57°F (14°C) raised metabolic rate by 350%.
https://link.springer.com/article/10.1007/s004210050065
14. Men that were immersed in cold water at 50°F (10°C) for 15 minutes 3 times a week for four weeks after running were able to increase mitochondrial biogenesis occurring in their muscle tissue.
https://pubmed.ncbi.nlm.nih.gov/26041108/
15. Cold water exposure (50°F or 10°C) following high intensity running increased PGC1α, a gene that increases the number of mitochondria in muscle.
http://www.ncbi.nlm.nih.gov/pubmed/24561815
I"m gonna start trying it tomorrow when I get back into my workout routine (ill the past few days and wanted to make sure I was past it. I'm on a very tight budget and looking forward to cutting my electricity bill a bit more (and my coffee fund because that's my priciest vice) because I won't be using the water heater or well as long, and less coffee because the cold will wake me up nicely. Coffee just keeps it going, but I can cut my consumption in half with cold showers, I'm sure (hee hee). And I'm looking to help my skin and hair repair themselves by not taxing them through those hot showers I used to love. The older I get, the more I need to take care of my skin and hair.
Would appreciate if you could also use Celsius units
dont alternate because you might get sick
I did it sucked at first but got easy after a minute gonna do this again tomorrow it was fun and a great challenge stayed in for around 5 minutes and 30 seconds may try more
Fahrenheit is stupid
Just be cautious with heart problems, I had to stop after my ablation, it pushed my blood pressure up, due to medication
I use cold water only to my head. Hot water to rest of ur body relaxes ur mind like no other thing. Hot water for life bro😊
3 things I do on a normal basis that help my health a great deal cayenne pepper twice a day at least a tablespoon if not 2 with each serving 15 minute cold showers and I icing my kids for 30 minutes after the shower plus more but those 3 things that are basically Free have helped me a great deal
Each time I take a cold shower my tonsils get swollen and sore, I don't know why, is there anybody who can explain that to me ? Is there any solution for them to stop swelling and soaring? because I love and enjoy cold showers. Thanks.
Depression is a mood we all experience no one is depressed 24/7 it literally impossible god didn’t make humans like that I’m so tired of the new world
Absolutely not! I’ve been told if I try this it’s to be started with a comfortably really warm water while getting soapy then just rinse off the soapy skin with as cold water as you can tolerate reasonably well. Only doing it for 20 secs to 30 tops! Then pull out quickly! Interesting video.
i do it every single day. 😂😂❤
Cold showers are the key
Always loved changing the water to cold after a hot shower, eventually got to the point where i juat take cold showers unless im filthy.
Omg thank u it works
I don't know if anyone else gets this, but when I turn the cold water on, and jump in after a couple seconds of being in the cold water, it feels as if I can feel my organs moving does anyone else get this?
Thank god cold showers have benefits.. everytime I WAKE UP THE WATER ON THE SHOWER IS FREEZY AS HELL BRO i wake up at 4
9:20 the only piece of info you didn’t need to add. Everybody knows that mitochondria is the powerhouse of the cell
Taking a shower can manke you feel very uncomfortable, give you goosebumps, make your whole body frezzing feel freezing.
Me:takes cold shower because it feels good and makes my muscles relaxe.
I can explain it to you by inches
I don't understand why you Americans and English don't put the European measurement units in brackets. It's very annoying that someone always has to convert each unit separately…
So what about the benefits from hot water that you loose out on? I heard the Romans has a system of bathing were they would use progressively colder (or warmer) water as they were washing. They got the best of both worlds. It was probably part of what gave them the strength to take over the real world. lol
TREAT DEPRESSION!?
been doin it for a year and hlaf now
Nice video!!
“It must be noted that the quality of the studies is very low, meaning that all the results must be interpreted with caution,”
This man is truly cr@zy. Everything was going well until he recommended mixing Sauna with ice cold showers. Come on dude! If people do that they’re gonna die. We all get sick on winter because of the temperature change as our bodies aren’t adapted, it takes a flu or a cough for our bodies to get adapted to the cold weather, now recommend getting out of the sauna and jumping into an ice bath that nuts. For God sake! No indigenous person would ever recommend this and what have modern men done better compared to ancient civilization when they haven’t yet unveiled all the secrets of ancient civilizations. But modern buildings are quite total fail compared to the colosal architecture of the ancient world.
as much as i'd love to take one, when i already do i just can't keep myself in one. like its wayy too cold to even try to do so
Ok so I have to take hour long cold showers or somehow get the temp down to 40?
After 2 months of cold shower therapy, just yesterday I took one and was able to endure below 40°F. I felt like a god. No hyperventilating, no silent screaming, just pure strength and discipline.
05:23 is this from Groundhog Day?
I take cold showers every day. It only lasts 10 minutes, I guess it's not enough to get those benefits?
Trying to be scientific, please at least use SI units…. So Kelvin or Cencius… And not Fahrenheit. Or use temperature like 3 chickens eggs initial temperature…
interesting addition to all those things is that if you practice mostly cold showers or just exposure to low temperatures your body will start to be just warmer to a degree where people say "you're like a heater"
Don't do this in summer. You could get very itchy wheals when your skin actually tries to sweat.
please dont use Fahrenheit wtf … most irritating thing🤯
I think the YouTube algorithm is reading my mind
nothing
I took a cold shower for the first time, i stopped feeeling uncomfortable sfter 30 seconds, its not that bad
Summer was really hot this time ranging from 34°- 38°C so I decided taking cold showers before bed. Never have I ever felt better in my life. I recommend it to ANYONE, you'll feel better immediately.
I take cold showers in hot seasons and take hot showers in cold seasons.
Been at it for almost 3 months, im now used to it.
I've been doing this for almost two years, and sometimes when I finish my shower I feel so good that reminds me when I took my first ecstasy but without distortions in time and perception.