Dive In! Unlocking Health Benefits
with Deliberate Cold Exposure
I'm excited to share something that's been a game-changer for my health: cold plunging! Currently, I'm doing two 4-minute plunges daily at a chilly 46°F (about 7.8°C). The benefits have been remarkable, and one of the most exciting aspects is its impact on something called Brown Adipose Tissue, or Brown Fat.
What's So Special About Brown Fat?
You might think of fat as something we want less of, but brown fat is different! It's a unique type of fat that we have in abundance as infants. Its main job? To generate heat and keep us warm. Babies can't shiver to warm up like adults, so their brown fat kicks into high gear.
As we get older, our brown fat stores naturally decrease. But here's the good news: we can absolutely re-develop it through deliberate cold exposure! And the even better news for those of us managing blood sugar? Brown fat is incredibly dense with a special type of heat-producing mitochondria that just love to burn glucose! This means more brown fat can help your body become more efficient at managing blood sugar. (1)
How Can You Try Deliberate Cold Exposure?
Getting started with cold exposure is more accessible than you might think!
Cold Climate Advantage: If you live in a cold environment, simply stepping outside with minimal clothing for a few minutes can be effective.
Cold Showers: This is where many people begin! Gradually reduce the water temperature during your showers.
Ice Baths: A budget-friendly way to get started is by filling your bathtub with ice blocks. (This is how I started before investing in a dedicated plunge!)
Cold Vests: Products like the "Cool Fat Burner" vest are designed to activate brown fat, and their effectiveness is supported by studies. (2)
Dedicated Cold Plunge Tubs: If you're ready to commit, there are fantastic options available.
I've personally upgraded to a dedicated cold plunge from Desert Plunge. I can't recommend this unit enough, especially if you live in a hot climate—make sure to get the 3/4 HP Chiller! Matt Kuiper, the owner, has put immense effort into designing a unit that can withstand year-round outdoor use, even in the scorching Desert Southwest/Mojave Desert. The pre- and post-sale support has been phenomenal. My Grizzly Cold Plunge Tub - 3/4 Horsepower can maintain the water at a crisp 37°F (about 2.8°C) even when outside temps hit over 100°F (38°C)! Plus, I can easily submerge my shoulders, which is key for maximum benefits.
Tips for Your First Cold Plunge (and Beyond!)
Ready to dip your toes in? Here are a few tips to make your cold exposure experience more comfortable and effective:
Breathe Through It: Just before entering the cold water, take a few deep breaths. As you get in, exhale gently through pursed lips. This helps prevent the natural urge to gasp for air and can calm your nervous system.
Mindful Breathing: If you're familiar with mindfulness or breathwork, apply those techniques!
Box Breathing: (4-second inhale, 2-second hold, 4-second exhale, 2-second hold)
Coherence Breathwork: (typically a 4-second inhale with a longer 5-7 second exhale)
This is especially helpful for the first minute as your body adjusts. Just keep focusing on your breath. You'll often find your body entering a surprisingly tranquil state once it relaxes into the cold.
Start Slow, Go Cold: Begin with cold showers and gradually progress to colder temperatures and longer durations. Studies suggest therapeutic effects can be found at temperatures around 58°F (14.4°C) and lower. Note: You can even make ice blocks in Tupperware(TM) containers and cool off your bathtub water.
Listen to Your Body: When choosing a temperature, aim for where your nervous system says, "Okay, this is cold, but I think I can tolerate it." If your body is screaming "GET OUT NOW!", it's too cold for that moment. As you get more accustomed, you can gradually lower the temperature.
My Personal Experience: The Power of Cold Exposure
If you're still wondering how powerful deliberate cold exposure can be, let me share a recent example. In mid-November 2023, I had a mild case of COVID and decided to take a month off from my workouts to recover fully. In mid-December, I got back on the treadmill for a cardio session. I expected it to be tough after being sick, but I was genuinely surprised! I had to increase my output by about 40% just to hit the same heart rate I had before my illness.
The only significant change during that month was that I had started cold plunging at 46°F (7.8°C) for 8 minutes total per day in my new cold plunge tub, and I also began Red Light Therapy. When these two therapies are combined, the effects are amazing! I now rarely need my morning insulin dose, as this powerful duo helps lower my blood sugar quickly and efficiently.
1) Sellers AJ, Pallubinsky H, Rense P, Bijnens W, van de Weijer T, Moonen-Kornips E, Schrauwen P, van Marken Lichtenbelt WD. The effect of cold exposure with shivering on glucose tolerance in healthy men. J Appl Physiol (1985). 2021 Jan 1;130(1):193-205. doi: 10.1152/japplphysiol.00642.2020. Epub 2020 Oct 22. PMID: 33090911.
2) https://coolfatburner.com/triple-calorie-burn-metabolism-lab/
