Today you will learn how; Regular Cold Exposure will Optimise your health
Via
Boosted Metabolism (Fat Loss), Improved Insulin Resistance, Obstruction of Cancer Cells, Enhanced Recovery, Stronger Immune System, Heightened Mood and Dopamine Response, Superior Mental Strength and if you judge from the results I managed to mirror, also a boost in testosterone!
What is Cold Exposure?
Simply put cold exposure is exposing oneself to the cold. Which could be through cold temperatures, cold showers or for the brave, Ice Baths.
#1 Benefit. Fat Loss; Metabolism on steroids
Cold exposure forces the body to keep itself warm. Experiencing cold exposure immediately increases the body’s “Energy Intake” (Millet, 2021) In addition Yoneshiro, 2012 found that cold exposure optimises the body’s ability to turn White Fat cells into Thermogenic fat cells otherwise known as Brown fat cells or Brown Adipose Tissue (BATs).
Named due to their darker colour these cells receive more blood flow and have more mitochondria. Receiving the name; the powerhouses of metabolism.
In addition, these cells not only increase the body’s ability to stay warm. People with higher BAT levels are expected to enjoy benefits such as “significantly improved metabolic profiles.
In simple English, people with higher levels of BAT can put in less effort to maintain body fat level.
This effect not only aids in diabetes, but extends to coronary artery disease, congestive heart failure and hypertension.” (Becher, 2020) and FAT LOSS is the first health benefit from cold exposure. The first Ice bathing Optimisation!
“But Fat Loss, Really?”
BAT’s is an active fat cell closer to a muscle cell as opposed to a sleepy, dormant white fat cell. (Cohen 2021) Hence white fat is extraordinarily useful if we are in danger of going for long periods of prolonged fasting.
White fat is evolutionarily advantageous when we don’t have pantry’s full of food or supermarkets packed with whatever we can want. This easy abundance leads to unwanted belly fat or in the scientific turn; stored white adipocyte cells.
Therefore, the problem is that most of us eat before our excess body fat can be used. Those of us reading this will struggle to imagine a time when we weren’t privileged enough to be able to eat whatever we want whenever we want.
Through this ease of living and through age our BAT activity decreases and may be associated with accumulation of body fat. (Yoneshiro 2012).
Furthermore, studies in animals indicate that BAT’s is important in the regulation of body weight (Lichtenbelt 2012) A claim supported by another study in humans that states these findings “may imply that the disappearance of BAT accelerates the development of obesity with aging” (Saito et al., 2009)
“disappearance of BAT accelerates the development of obesity with aging”
(Saito et al., 2009)
Recruitment and activation of BAT seems like a great avenue to combat obesity. (CANNON & NEDERGAARD, 2004) Cold plunges/Ice baths and its activation of BAT could serve as an effective adjunct therapeutic treatment for obesity and type 2 diabetes (Carpentier et al., 2018) and “indicating that BAT might play a role in mitigating the deleterious effects of obesity” (CANNON & NEDERGAARD, 2004)
As I read through the references at the bottom of this page (Soberg, 2021) I found; Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men – ScienceDirect its benefit after benefit of brown fat.
Title after title of study after study highlighting the benefits of BAT. One journals title is: “BAT activation with cold exposure is furthermore associated with improved glucose homeostasis and insulin sensitivity in patients with type two diabetes” (Becher, 2020) The second of many more health benefit of Ice bathing!
Cold exposure may help reverse type 2 diabetes?
One study from a journal in Nature Medicine says; “Cold exposure may be a potential therapy for diabetes by increasing brown adipose tissue (BAT) mass and activity. Here we report that 10 days of cold acclimation (14–15 °C) increased peripheral insulin sensitivity by ∼43% in eight type 2 diabetes subjects.” (Hanssen, 2015, Pg 1)
Imagine if scientists could deliver results like this in a pill? Big Pharma would have it everywhere…
I think most people read that and roll their eyes. Over the fact that ice bathing could reverse type 2 diabetes. However, if we look at it from the board perspective it makes sense.
Obesity is intertwined with type 2 diabetes and cold exposure increases brown fat which is the “healthier” fat because of its higher metabolic rate.
When we look at brown fat percentages as a whole those levels drop for all of us as we age (unless we repeatably expose ourselves to the cold)
It all correlates. Now correlation does not equal causation but, it is an interesting link.
Without further study I cannot say so confidently, because diet, lifestyles, exposure to microplastics, over working, processed foods, seed oils could all be to blame individually or more likely collectively are an issue. However it doesn’t make any of what I’ve found less true.
As a result, I will state that regular cold exposure certainly will boost an individual’s metabolic health, reduce fat, and increase insulin sensitivity.
To what scale and to exactly what end requires more research, however a small 2-3 minute daily suffering with the cold could lead to dear I say; life changing benefits.
So, if we want brown fat and all those associated benefits, we need to expose ourselves to the COLD?
Yes, and repeatably. (Preferably an Ice bath)
An average adult male enjoys BAT levels of around 60% at 20 years of age. And zero percent at age 90.
(Zoico et al., 2019) conclude in their study titled “Brown and Beige Adipose Tissue and Aging” that aging is extremely relevant in determining BAT activity.
However,
Wim Hoff, (pictured below)
Nicknamed the ICEMAN enjoys a brown fat level of 54% at age 64. That is almost as high as young men in their prime. This demonstrates that repeated cold exposure can boost, and or maintain high levels of brown adipose tissue as we age.
The ICEMAN happily enjoys all the associated health benefits to cold exposure/ice baths
This brown adaptation to cold is also seen with the following studies on mice; “These beige adipocytes lose their thermogenic features upon withdrawal of stimuli, with the majority of beige adipocytes acquiring white adipocyte characteristics and becoming dormant” (CANNON & NEDERGAARD, 2004)
Translated to English; without a cold stimuli such as cold showers, cold plunges or ice baths, our body’s healthy fat cells atrophy and become “Dormant”.
On the other hand, with consistent cold exposure our more fluid fat cells are triggered and transition to become BAT and beige adipocytes. Which is exactly what we want if we want all the health promoting benefits I have listed above.
“Thermogenesis could also be regulated on a transgenerational level, as cold exposure of male mice was shown to lead to epigenetic changes in their sperm, resulting in offspring with enhanced thermogenic fat function” (CANNON & NEDERGAARD, 2004) How dope is that.
If you’re not already convinced that brown fat is the absolute goat of fat cells, I’ll give you one more reason.
“BAT activation impedes the glycolysis-based metabolism in cancer cells”
Seki et al., 2022
Brown Fat “impedes the glycolysis-based metabolism in cancer cells” (Seki et al., 2022). This study published in Nature in Aug 2022 says “These results show that activation of BAT is primarily responsible for the cold-triggered tumor suppression”. Possible cancer related health benefits from Ice bathing!
This is fantastic news and these finding are supported by the extraordinary life and near-death story of Dean Hall who was told Leukemia would kill him. Having already lost his wife to Brain Cancer Dean wanted to be an inspiration to his daughter before dying.
Dean decided against the wishes of his doctor and family to swim the English Channel.
He swam 8-12 Miles, 6 days a week in the cold Willamette River to prepare. 6 Months later “Upon completing my first blood test after the entire swim my doctors were shocked to find my leukemia was mysteriously gone without a trace!
Since that time, my lymphoma has healed and gone into remission” (Retrieved Dean Hall – Faces and Voices of Cancer) Deans story backed by newer studies suggest brown fat is indeed the absolute goat of fat cells.
And what’s one cheap way to boost, keep, and maintain high brown fat tissues? …. Consistent Cold Exposure.
In summary, consistent cold plunges recruit more of our fat cells and they become the healthier BAT. During this process we become healthier through a faster metabolism which fights obesity, the BAT may help type two diabetes AND we can potentially fight cancer!
To the average Human this really should be enough to encourage you to turn the shower knob to cold. 10 to 11 Minutes a week is the recommended time.
That can be 10 to 11 minutes in one go or 10 – 11 minutes broken up throughout the week (Soberg, 2021).
So, two minutes Monday to Friday could be the way to go!
Or Like me, create yourself a DIY Ice Bath to hit those lower temperatures. \
Continue reading for further benefits.
Learn your very own DIY chest freezer Ice bath!
Reason #2: Improved Recovery and Exercise Performance
Fatigue is a pain in an athlete’s ass. We are designed to have two cooling mechanisms which are used to stop mammals from overheating and destroying our cells. First, we sweat. Through sweating water is evaporated through our skin and we cool. The second mechanism is; fatigue.
This took me by surprise. I was of the opinion that we fatigue because we are tired, not that we are tiring because our body doesn’t want to overheat.
“Without fatigue, the waste heat generated in your muscles would overheat your mitochondria, causing irrevocable damage”. (Thomas P Seager, 2022)
So, in reality fatigue is not a pain in the ass it is actually a way in which the body stops us from damaging ourselves perhaps permanently.
Wow, evolution is amazing.
Ice Baths for Recovery
For as long as I can remember I have heard of athletes utilizing Ice baths as part of the recovery process.
However, Andrew Huberman said via a podcast that ice baths after training may limit the natural recovery process.
Upon looking more deeply into the literature it seems that is only the case if your goal is muscular hypertrophy or muscle gains.
Then ice baths within 4 hours of training may limit the natural hypertrophy process. However, this is not true for other metrics by which an athlete might measure performance.
A study published in Sports Medicine lead by Emma Moore concluded that “Cold water immersion is an effective recovery tool after high intensity exercise, with positive outcomes occurring for muscular power, muscle soreness, CK, and perceived recovery 24 h after exercise.” (Moore et al., 2022)
Therefore, it seems I should utilize my ice bath in the minutes or hours after jujitsu, kickboxing, running or bike training. So, I can be more recovered and less sore the next day (Abaïdia et al., 2017).
On the other hand after hitting the weights at the gym where my goals are to build muscle I should wait at least four hours after hypertrophy training or do my cold exposure before the workout (more on the likely testosterone benefits to this later).
Cold Exposure the next day is also an effective recovery tool.. (Wilcock et al., 2006) state Cold plunges may help with increases blood flow and waste transportation through the body.
This means I will still receive the recovery benefits, and less muscular soreness while still maximizing my muscle building, hypertrophy gains. (Update; Having done this for nearly four months Now. I can attest to this)- 3/2/23
Thanks to the optimisation of regular cold exposure, I don’t think a hearty leg session will ever cripple me so badly ever again.
How do Ice baths affect performance
Removing that excess heat from the body signals to our mitochondria that they are not at risk of hyperthermic damage, and consequently are free to process more glucose and fats into new energy and perform at a higher level of cardiovascular fitness.
“It was concluded that precooling results in greater exercise endurance with enhanced heat storage rate and less stress on metabolic and cardiovascular systems.” (Lee et al., 1995)
Stronger Immune System; Bye bye covid?
With regular cold-water exposure (3+ times a week for 6+ weeks) saw a small but “Significant” rise in proportions of monocytes (Janský et al., 1996), lymphocytes with expressed IL2 receptors (CD25)
With many more benefits and other terms that I’d never heard of… and would be great in hangman… trend towards an increase in the plasma concentrations of IL6 and the amount of total T lymphocytes (CD3), T helper cells (CD4), T suppressor cells (CD8), activated T and B lymphocytes.
I personally couldn’t tell you much about lymphocytes other than its difficultly to spell, but I believe their importance and with lots of them covid doesn’t stance a chance.
A study in Germany found that after cold showers for 30 days participants were 29% (Abaïdia et al., 2017) less likely to call in sick for work. What would bosses give to reduce employee’s sick days by 30%.
Director of health wants mandatory cold showers for everyone! Can you imagine it?
No, I can’t. The health minsters the world over are obese. It’s equally sad and ridiculous. How can you set health guideline for your country while being obese?
I have personally found that ice bathing (at 2* C) every day in conjunction with weight training everyday and not enough sleep was a bit too much for me.
As I did indeed become sick and took two days off work. Remember cold exposure is still a stressful stimulus.
I view the ice bath in a similar way I do exercise. It is a strain on our nervous system. Our body genuinely thinks it’s going to die, and if we stay in them for too long.. we will. Especially as a new stimulus, or when we push ourselves beyond our normal zone.
This is where the gainz are to be made but it is also where our nervous system and immune system become strained and we are more susceptible to becoming sick.
I warmer ice bath of 4-5* Celsius may be better to avoid over stimulating an individually already doing a lot and looking to use Ice baths as a regular recovery tool to optimise your health.
Cold Exposures can help with depression.
Another optimisation of regular cold exposure is the immediate reduction of blood pressure and the following dump in dopamine levels by 250%.
The dopamine BOOST last hours.
Deliberate and regular cold exposure also increases norepinephrine, epinephrine Srámek, (2000) This is the alive feeling we get after jumping into the ocean!
Dr Anna Lembke a medical professional at Standford university, Author of the Dopamine Nation wrote in her new book that one of her patients, Michael was able to kick the addiction of drugs and alcohol through the dopamine elicited from repeated cold exposure.
This read by someone uninitiated in cold immersion will likely cause them to roll their eyes.
Those initiated however, know the power of cold exposure and can believe it. It is something only understood by trying it.
Get in there and immerse yourself in cold water. After 2,3 minutes get out and you will feel the dopamine buzzing throughout your body. The feeling is best summarised by a “woooooooooo”
Linked below is a quick video of me and my friends woooo after a hard ice bath
Mental Gainz from overcoming hard things
Dr Susan Soberg an international expert in cold and heat therapy. She writes in her book “Winter Swimming” the Nordic way, establishes with science how cold water swimming can have a significant benefit to our mind body and spirit (Søberg, 2023).
In today’s society we are consistently given instant gratification. From everything, it’s all about the quick buzz, but that quick buzz doesn’t last.
Everything you look back on in your life as a good positive rewarding experience. At least for me is almost always due to accomplishing something hard. Something that I put effort in to overcome.
Accomplishing a hard workout, a marathon or finishing your PHD. Cold exposure is exactly that. It is hard, and it is rewarding.
Things that are hard are what make us satisfied. We are genetically designed this way. Things that are hard build resistance and fulfil us.
Cold Exposure is hard. Regular Cold Exposure is even harder. Every time it is difficult and every time you feel amazing afterward.
Part of that is overcoming that as Joe Rogan calls his “inner bitch”. Overcoming that is powerful and can transcend into other areas of our lives.
Doing things, you don’t want to do literally builds the Mid-Cingulate Cortex. A part of your brain. Which can grow stronger and more developed.
Discussed by Andrew Huberman in his podcast with David Goggins. By doing things you don’t want to do, you build a part of your brain which helps you do things you don’t want to do.
Trump your inner bitch equals Mental Gainz.
Cold Exposure on Delayed Muscle Soreness (DOM’s)
Every lifter knows of DOM’s, that feeling of waking up with sore muscles from the workout the day before. Struggling to walk after hitting too many squats.
It usually isn’t ideal. Especially if it’s a hearty leg session after regrettably not doing legs for a while.
Your ability to walk is severely limited.
Another huge benefit of cold exposure is its ability to aid in this.
Anecdotally I can vigorously attest to this. It is the second most immediate benefit I have found from consistent cold exposure.
The research on this is limited, however subjects in many studies including (Hausswirth, 2011) certainly perceived cold exposure to help with DOM’s.
It is thought this is achieved through the shock causing blood to transport around flushing waste particles including inflammatory cytokines (Lubkowska, 2011).
After my last juijitsu competition, and my first half marathon. I was good to go monday. No soreness at all. I fully believe it was because of the cold exposure I put myself through.
This means one can train harder and more often. Meaning that one can benefit from week to week by session to session by working hard, recovering faster and training more.
Compounded over years can mean a substantial boost in the gains received from training. A tool utilised by top athletes but is not limited to them and can also be utilised by us normal folk.
I’ll mention it again here, but if your goal is hypertrophy, ie muscle building; immediate ice bathing COULD (not confirmed) result in less muscular gains.
I have also heard whispers that ice bathing immediately after inflammatory exercise can hinder your bodies natural recovery process.
So, to be safe and be assured in your gains; ice bath 4 hours after your workout or hit an ice bath the day after.
Before your next workout! it is also a fantastic option.
Runners, powerlifters, rugby players can all ice bath immediately after big events.
Using Ozone to clean your ice bath
Personally, I recommend using Natural Ozone’s ozone machines to clean your Ice bath. It is safe and effective (Elvis et al, 2011)
Traditional spas and ice baths without ozone require chlorine, chemical hardeners, ph regulars, testing kits. All these additional expenses quickly add up.
Using ozone reduces your chemical use down to a splash of chlorine to prevent algae build up.
Running ozone through your submersible filter for 20,30 minutes per week will keep your ice bath clean with zero harsh chemicals.
If you’re like me you will be ice bathing to gain that optimisation of your health. To boost your cells and gather more brown fat. Not to inhale chemical fumes or risk absorbing chemicals through your skin.
Our skin is a wonderful organ, and it absorbs what we rub on it and can make one of the 7 essential vitamins from the sun. It’s amazing. Don’t risk it. Go Ozone.
There are listed benefits to Ozone itself which include potential help with skin and wound healing, eczema, dermatitis and other skin infections (Liu et al., 2022).
The only other note with regard to ozone is to lift the lid and allow the o3 to dissipate into the air for a moment (seconds) before you jump in. The biproduct o3 can cause lung irritation but quickly disperses into the air.
What is driving me to continually ice bath everyday?
I want to be jacked.
I want to look like I am on steroids..
It might not be in my genes to get there naturally, but I’m going to find out.
Mozoko Forge have a science based journal page on their website (MorozkoForge 2022). It is there that I stumbled upon this guy who believes Ice baths boosted his testosterone levels.
This intrigued me greatly. I have been training at the gym regularly for 2,3 years and every gym bro knows more testosterone means greater gainz. Something I’m certainly not opposed to.
Thomas, having tested his testosterone level before and after a year of deliberate ice baths, He found that his testosterone levels were boosted by over 50%! (Thomas Seager 2022) His friend also saw improvements year on year having started ice bathing.
These are Jason’s latest results, after three years of practicing ice baths:
2019 Age: 40 Total: 550 ng/dL Free: 72.8 pg/mL
2020 Age: 41 Total: 715 ng/dL Free: 92.7 pg/mL
2021 Age: 42 Total: 913 ng/dL Free: 154.8 pg/mL
This is anecdotal and may be coincidental, but he references a study named “Effects of Physical Exercise and Cold Stimulation on Serum Testosterone Level in men” (Sakamoto et al., 1991) which found that cold exposure alone immediately had varying effects on testosterone.
However, combined with exercise afterward cold plunging saw larger increases than exercising and then cold plunging. This data suggests that combined prior to a workout may indeed boost a man’s testosterone levels.
When I received my testosterone results. You are told next to the result; Average male Test 9-25nmol/l and google offers similar range of 8.64-29nmol/l or 270-1070ng/dL
Now this is a terrible metric. The massive gap makes assessing yourself hard enough. It is further complicated by the fact that a young 25 year old man should have higher testosterone than a future 65 year old version of himself.
So, the younger you are the higher you should be within the ranges. I got my testosterone tested and I was 13.1nmol or 377ng/dL. My doctor told me my testosterone was within the “normal ranges”, nothing to worry about.
Sure, he is statistically right.
But anyone with a brain can see that at age 25 I should be closer to the 29nmol than I am to the 8.64nmol. (Massive Average Range)
This gives fuel to Anna Hardings hypothesis that testosterone levels in average men today is 15% lower than those of average men in the 2000’s (Harding, 2007). Let alone those levels of men in the 1960s.
The following graph suggests a serious downward trend.
Graph 1
One may argue, who cares. Don’t make a pissing contest out of testosterone levels.
Sure, testosterone levels are not the metric to measure my entire life on.
However, on the other hand low test levels have found (Snyder et al., 2016) men have less drive, more depression, a lower libido, higher rates of ED, less muscle and more body fat.
Sounds like a reasonable metric to me. If men can expect more muscle, less depression, more drive, and less body fat. What man wouldn’t want that?
What woman wouldn’t want her man, partner or boyfriend to have more of that?
I propose you the reader the question; wouldn’t higher testosterone levels be good for all of society?
(Ma H et al., 2024) “Among males, testosterone levels showed a significant negative correlation with body fat percentage” A man life force is within their testosterone level. You want that shit high.
(Young males and females should not add testosterone to themselves because they will damage their ability to reproductive and cardiovascular health (Albano et al., 2021) Androgenic steroids are not recommended in the younger population (Vogiatzi et al., 2020)
Maybe a man in there 40’s, or 50’s should be around that 420ng/dL (14.6nmol) number, but they have the seriously smart option of starting Testosterone Replacement Therapy or TRT.
Dads everywhere should seriously be talking to their doctors about TRT.
I found that Vermeulen and crew suggest men within the ages of 25-34 should have an average of 616ng/dL or 21.38nmol (Vermeulen, 1990) found the research I have looked at this seems like a solid range to be at and aim for.
I personally got my testosterone levels tested prior to beginning regular ice baths. Ice bathing at temperatures of 1.5-3* Celsius every day for at least two minutes and I will continue to do so.
It is best to self re heat via moving your body. This can be done, but going for a run, lifting weights at the gym or through some body weight movements.
Come December 20th, 2022, I got my testosterone levels tested again and I have more evidence suggesting that this protocol should receive further study. (FANTASTIC RESULTS BELOW)
In fact, my results actually mirrored what Thomas found! and really needs a good solid scientific study done, but in the meantime. I have an open-sourced spreadsheet.
I ask you to let your curiosity win, go get your testosterone levels tested. Regularly exposure yourself to the cold and see what boosts and benefits you find.
In three months get another test done and put your results into the spreadsheet.
Link to the cost of a testosterone test in NZ do it yourself without a doctor for a cost of $33.50. Alternatively, your doctor can prescribe a test (ask to get your test and free test levels tested)
My 2022 Results
13.1nmols OR 377 nd/dl (Pre Ice Baths)
Testosterone levels on 4/10/22 13.1nmols OR 377 nd/dl (Pre Ice Baths)
Testosterone levels on 22/12/22 15.7nmols Or 452.5 nd/dl (Ice baths almost everyday)
So, in two and a half months (74 days) my testosterone increased by 2.6nmol or 74.9 nd/dl almost exactly an increase of 20%
Testosterone Must Knows;
So, I got two tests done on the same day and I couldn’t believe the difference.
These tests were taken the same day. One was at 9:06am, and the other at 1:18pm. Barely over 4 hours difference saw a drop in testosterone level of 6.6nnmol/L or 190ng/dL
This highlights the importance of getting your testosterone levels tested at the same time because otherwise you will affect your results significantly.
I am gobsmacked. I know wish I had paid for the same test in the afternoon, but it is an extra $50 for the second test so I skimped, but if anyone else has money I would be curious to know the difference. I am lead to believe free testosterone for example should stay similar throughout the day. Making any improvements more definitive and less time spesific.
20% Testosterone Boost in three months
Who knows the limit on this. This definitely requires more research from some scientists, but if you want a test boost. Get your test, tested and let’s build undeniable evidence.
This is shockingly good. Though 20% isn’t 50% or more which can be achieved through anabolic steroids. Gym bros can permanently wreak their body (and ability to reproduce) through steroids. BUT through consistent and regular ice baths one can boost their testosterone in a HEALTHY way.
My results prove that more research is needed to discover just how much and how beneficial ice baths are in this particular regard.
I am extremely curious to know how ice baths effect woman’s hormone levels and I imagine (disclaimer; I’m not a scientific professional) the ice bathing process that activated my endocrine system to boost my testosterone would see a similar benefit in woman.
I can only hypothesis the benefits in women, but I have little doubt it would help women with all kinds of hormonal issues.
It is possible my 20% increase in testosterone could be due to getting more sleep, it could have been affected by hard workouts the day before or even the time I took the test. (Testosterone levels drop throughout the day) but I really tried to keep things the same.
To achieve this, I worked the same hours throughout and I was roughly getting the same amount of sleep.
My first test result was at 1pm and the second at 1:15pm. I also worked out moderately both days prior to my test as this too can impact testosterone levels.
Testosterone levels in men are plummeting. (Antipufaadmin, 2022) (Graph 1) Seen above. This guy scoured over lots and lots of data said that the average testosterone of men in
1960’s average was 626nd/dl OR 21.72nmols
1990’s average was 580ng/dl OR 20.16nmols
2013-2016 average was 420ng/dl OR 14.57nmols
Keep in mind this is the general average. Not the average of a 25 year old man.
Lower testosterone leaves men less motivated, more depressed and more suicidal. The levels could be dropping for a multitude of reasons.
Inaction, lack of exercise, micro plastics, exposure to chemicals while young or in embryo, and seed oils are to name but a few possible causes.
Perhaps all of the above. And men’s overall increased inaction, depression and suicidal rate have all steadily increased (2023) Suicide is up 30% in the last 20 years.
80% of suicides are male.
But I have seen a 20% increase in my testosterone, which means I am healthier, which means I am younger, by many metrics, more motivated and less likely to be suicidal.
We now have another tool to use to bring back healthier, more masculine men.
(To clarify, this benefit is likely to be achieved through any cold exposure, but for testosterone benefits. The protocol I followed was 2-3 minutes in a (2 – 2.5* C Ice bath) almost every day for 74 days. I probably ice bathed for 60-65 days in that time.)
As of Feb 2024, I am currently testing the protocol at a warmer temperature.
Now immerse yourself consistently in the cold. Make it a dear friend and get more jacked. Let’s bring back masculinity in a strong positive way.
Now as I tidy this document up 8/1/24, I have just started ice bathing again. I recently got another test done on my test levels and unfortunately for me my test levels have dropped once I stopped doing ice baths.
I shall now complete them consistently once again. In theory I will get a similar result. Which will only prove the hypothesis more correct. Then I will continue past the 74 days and see if I continue to boost my testosterone level to a level it should be at considering my age.
Dangers;
Dangers are two fold; Hypothermia, and loss of consciousness through breathwork.
What makes cold exposure cold exposure. Is the fact that our bodies are unable to stay at our natural temperature.
It is through this process with short, controlled times that we receive the gains as the cold serves as the stimulus for our bodies to warm up and better tolerate the cold.
However, prolonged time under these conditions will cause nerve damage, hypothermia and death.
When ice bathing, frostbite and frostnip are two things I definitely don’t want to experience. So keep your ego in check. I set up a leaderboard. Which perhaps was a mistake as naturally people wanted to beat other people.
I discuss my recommended times and durations below but know that for me currently spending upwards of 15 minutes at 2* C is past the point of healthy returns.
Loss of consciousness can happen through breath work. A rare but all too frequent cause of death among people practising underwater dive techniques. Consciousness is lost due to elimination of Co2.
This is beneficial for holding your breath but can be tottering a dangerous line. So, ice bathing alone is not recommended.
I am certainly pro anything good for me. Thus I am pro ice bath but I must refer to the possible dangers. Like everything, that elevates your heart rate and blood pressure. There is a risk of bringing on an unwanted Cardiac Event.
However, running when done in a controlled manner is a healthy lifestyle addition. Which will keep you in better cardiac health as opposed to doing nothing.
Similarly, Ice baths when done in a controlled manner will bring about all the aforementioned health benefits while minimizing all risks. With this in mind, it is through doing nothing and sitting on the couch that becomes the riskier lifestyle choice.
In Conclusion.
To receive the benefits, I have listed above. One should aim to complete 10-11 minutes of cold exposure per week. Degrees of how cold vary per study and honestly it seems per individual.
In the same way someone who runs 40-50kms per week has trained their body to handle that as opposed to most of us (untrained) who would damage our bodies if we tried to hit that.
So be smart, start small and work up. Cold showers are a fantastic way to start as they really shouldn’t get too cold. Unless of course you live in antarctica lol.
If you get an Ice Bath I would recommend starting slow and building up, with the aim of getting your Ice bath around 4-5* C or around 39 – 41* F. Duration, aim to hit the 11 minutes at once or in chunks. It doesn’t matter (Soberg, 2021),
I would personally recommend Cold exposure of
Cold Showers
Temperature; As cold as it’ll go!
Duration; 2-5 minutes everyday.
Ice Baths
Temperature; 4* C or 40*F
Duration; 2-5 minutes everyday.
Personally, I have had my ice bath around 2* C and I have been doing two minutes everyday. This is because in order to replicate the testosterone protocol I am trying to replicate. Scientifically I must match him.
However, once I have retested my testosterone levels I have every intention of raising the temperature. Largely because I want to make Ice bathing a more enjoyable experience I look forward to.
Currently it is a such a mental battle. That during winter I must admit I lost.
I am enjoying the mental and physical gains, but I want to look forward to ice bathing if it is a habit I am going to continue indefinitely.
I think the water temperature of 4,5* C will be the best way to set a health boosting life habit.
Update; 10/1/2023; I now have my ice bath set to 2.7* C or 36* F. I jump in most days. Probably 5 days per week on average. I prefer in the morning before work, pre training or after hard training sessions.
Update 10/9/23; I now have my ice bath at 5* C or 41* F. I jump in 2,4 times a week. It has been a cold winter so ice bathing in the morning was extremely difficult. But we are into spring. It’s time to step it back up again.
//////////////////////////////////////////////////////RESULTS//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
Additional: FOUR MONTHS ON; 14/6/23
Testosterone levels on 4/10/22; 13.1nmols (Pre Ice Baths)
Testosterone levels on 22/12/22 15.7nmols (Ice baths almost everyday)
Testosterone levels on 3/3/23; 15.6 nmols (Ice baths 3 times a week)
Testosterone levels on 3/6/23; 13.9 nmols (Stopped ice bathing)
Testosterone levels on 24/3/24; (Expecting it back up there again)
Unfortunately, up to 20/10/23 I had been lacking with my ice bath consistency, and my test level seems to also be dropping. This doesn’t mean correlation is causation, but is reason enough to get back in the ice baths.
Bearing it through the cold winter months with zero excuses. Rebuilding that mental resilience, gaining all the aforementioned benefits and who knows maybe increasing those test levels once again.. I’ll keep you posted.
Today as I edit this document it is 7/1/24 and I am dealing with a badly damaged ankle. I am off work and I have been using the ice bath for 2-3 mins daily.
Click here to make your own Ice bath
Cheers,
You can see what I am doing on social media
References
Abaïdia, A.-E., Lamblin, J., Delecroix, B., Leduc, C., McCall, A., Nédélec, M., Dawson, B., Baquet, G., & Dupont, G. (2017). Recovery from exercise-induced muscle damage: Cold-water immersion versus whole-body cryotherapy. International Journal of Sports Physiology and Performance, 12(3), 402–409. https://doi.org/10.1123/ijspp.2016-0186
Albano, G. D., Amico, F., Cocimano, G., Liberto, A., Maglietta, F., Esposito, M., Rosi, G. L., Di Nunno, N., Salerno, M., & Montana, A. (2021). Adverse effects of anabolic-androgenic steroids: A literature review. Healthcare, 9(1), 97. https://doi.org/10.3390/healthcare9010097
Antipufaadmin. (2022, November 10). Testosterone levels 100 years ago. TestosteroneDecline.com – Why testosterone is falling and how to raise it back up! Retrieved January 10, 2023, from https://testosteronedecline.com/testosterone-levels-100-years-ago
Becher, T., Palanisamy, S., Kramer, D. J., Marx, S. J., Wibmer, A. G., Del Gaudio, I., Butler, S. D., Jiang, C. S., Vaughan, R., Schöder, H., Di Lorenzo, A., Mark, A., & Cohen, P. (2020). Brown adipose tissue is associated with improved cardiometabolic health and regulates blood pressure. https://doi.org/10.1101/2020.02.08.933754
Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., & Frings-Dresen, M. H. (2016). The effect of cold showering on health and work: A randomized controlled trial. PLOS ONE, 11(9). https://doi.org/10.1371/journal.pone.0161749
CANNON, B. A. R. B. A. R. A., & NEDERGAARD, J. A. N. (2004). Brown adipose tissue: Function and physiological significance. Physiological Reviews, 84(1), 277–359. https://doi.org/10.1152/physrev.00015.2003
Carpentier, A. C., Blondin, D. P., Virtanen, K. A., Richard, D., Haman, F., & Turcotte, É. E. (2018). Brown adipose tissue energy metabolism in humans. Frontiers in Endocrinology, 9. https://doi.org/10.3389/fendo.2018.00447
Centers for Disease Control and Prevention. (2023, January 9). Suicide data and statistics. Centers for Disease Control and Prevention. Retrieved January 10, 2023, from https://www.cdc.gov/suicide/suicide-data-statistics.html
Cohen, P., & Kajimura, S. (2021). The cellular and functional complexity of thermogenic fat. Nature Reviews Molecular Cell Biology, 22(6), 393–409. https://doi.org/10.1038/s41580-021-00350-0
Dean Hall. Faces and Voices of Cancer. (n.d.). Retrieved November 16, 2022, from https://www.facesandvoicesofcancer.org/stories/dean-hall/
Elvis, A. M., & Ekta, J. S. (2011). Ozone therapy: A clinical review. Journal of natural science, biology, and medicine, 2(1), 66–70. https://doi.org/10.4103/0976-9668.82319
Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners. PLoS One. 2011;6(12):e27749. doi: 10.1371/journal.pone.0027749. Epub 2011 Dec 7. PMID: 22163272; PMCID: PMC3233540.
Harding, A. (2007, January 19). Men’s testosterone levels declined in last 20 years. Reuters. Retrieved January 10, 2023, from https://www.reuters.com/article/health-testosterone-levels-dc-idUKKIM1697632006103.
Hanssen, M. J. W., Hoeks, J., Brans, B., Boekschoten, M. V., & Kersten, A. H. (2015). Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nature Medicine, 21(8), 863-865. https://doi.org/10.1038/nm.3891
Janský, L., Pospíšilová, D., Honzová, S., Uličný, B., Šrámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European Journal of Applied Physiology and Occupational Physiology, 72-72(5-6), 445–450. https://doi.org/10.1007/bf00242274
Lee, D. T., Haymes, E. M., Scott, B., & Trotter, D. (1995). Exercise duration and thermoregulatory responses after whole body pre-cooling. Medicine & Science in Sports & Exercise, 27(Supplement). https://doi.org/10.1249/00005768-199505001-00608
Lubkowska A, Szyguła Z, Chlubek D, Banfi G. The effect of prolonged whole-body cryostimulation treatment with different amounts of sessions on chosen pro- and anti-inflammatory cytokines levels in healthy men. Scand J Clin Lab Invest. 2011 Sep;71(5):419-25. doi: 10.3109/00365513.2011.580859. Epub 2011 May 16. PMID: 21574854.
Liu, L., Zeng, L., Gao, L., Zeng, J., & Lu, J. (2023). Ozone therapy for skin diseases: Cellular and molecular mechanisms. International wound journal, 20(6), 2376–2385. https://doi.org/10.1111/iwj.14060
Ma H, Sun J, Wu X, Mao J, Han Q (2024) Percent body fat was negatively correlated with Testosterone levels in male. PLoS ONE 19(1): e0294567. https://doi.org/10.1371/journal.pone.0294567
Millet, J., Siracusa, J., Tardo-Dino, P.-E., Thivel, D., Koulmann, N., Malgoyre, A., & Charlot, K. (2021). Effects of acute heat and cold exposures at rest or during exercise on subsequent energy intake: A systematic review and meta-analysis. Nutrients, 13(10), 3424. https://doi.org/10.3390/nu13103424
Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J. R., & Bellenger, C. R. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression. Sports Medicine, 52(7), 1667–1688. https://doi.org/10.1007/s40279-022-01644-9
Saito, M., Okamatsu-Ogura, Y., Matsushita, M., Watanabe, K., Yoneshiro, T., Nio-Kobayashi, J., Iwanaga, T., Miyagawa, M., Kameya, T., Nakada, K., Kawai, Y., & Tsujisaki, M. (2009). High incidence of metabolically active brown adipose tissue in healthy adult humans. Diabetes, 58(7), 1526–1531. https://doi.org/10.2337/db09-0530
Sakamoto, K., Wakabayashi, I., Yoshimoto, S., Masui, H., & Katsuno, S. (1991). Effects of physical exercise and cold stimulation on serum testosterone level in men. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 46(2), 635–638. https://doi.org/10.1265/jjh.46.635
Science & experience of deliberate cold exposure. Morozko Forge. (1969, December 29). Retrieved November 16, 2022, from https://www.morozkoforge.com/ice-bath-science
Seki, T., Yang, Y., Sun, X., Lim, S., Xie, S., Guo, Z., Xiong, W., Kuroda, M., Sakaue, H., Hosaka, K., Jing, X., Yoshihara, M., Qu, L., Li, X., Chen, Y., & Cao, Y. (2022). Brown-fat-mediated tumour suppression by cold-altered global metabolism. Nature, 608(7922), 421–428. https://doi.org/10.1038/s41586-022-05030-3
Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052
Snyder, P. J., Bhasin, S., Cunningham, G. R., Matsumoto, A. M., Stephens-Shields, A. J., Cauley, J. A., Gill, T. M., Barrett-Connor, E., Swerdloff, R. S., Wang, C., Ensrud, K. E., Lewis, C. E., Farrar, J. T., Cella, D., Rosen, R. C., Pahor, M., Crandall, J. P., Molitch, M. E., Cifelli, D., … Ellenberg, S. S. (2016). Effects of testosterone treatment in older men. New England Journal of Medicine, 374(7), 611–624. https://doi.org/10.1056/nejmoa1506119
Søberg, S. (2023). In Winter swimming: The nordic way towards a healthier and Happier Life. essay, Quercus.
Søberg S, Löfgren J, Philipsen FE, Jensen M, Hansen AE, Ahrens E, Nystrup KB, Nielsen RD, Sølling C, Wedell-Neergaard AS, Berntsen M, Loft A, Kjær A, Gerhart-Hines Z, Johannesen HH, Pedersen BK, Karstoft K, Scheele C. Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Rep Med. 2021 Oct 11;2(10):100408. doi: 10.1016/j.xcrm.2021.100408. PMID: 34755128; PMCID: PMC8561167.
Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000 Mar;81(5):436-42. doi: 10.1007/s004210050065. PMID: 10751106.
Symonds, M. (2021). Faculty opinions recommendation of altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Faculty Opinions – Post-Publication Peer Review of the Biomedical Literature. https://doi.org/10.3410/f.740987652.793589532
Thomas P Seager, P. D. (2022, November 2). Precool your workout in an ice bath. Morozko Forge. Retrieved November 16, 2022, from https://www.morozkoforge.com/post/precool-ice-bath-workout.
Thomas P Seager. (n.d.). [web log]. Retrieved from https://www.morozkoforge.com/post/ice-bath-prostate-testosterone.
van Marken Lichtenbelt, W. D., Vanhommerig, J. W., Smulders, N. M., Drossaerts, J. M. A. F. L., Kemerink, G. J., Bouvy, N. D., Schrauwen, P., & Teule, G. J. J. (2009). Cold-activated brown adipose tissue in Healthy Men. New England Journal of Medicine, 360(15), 1500–1508. https://doi.org/10.1056/nejmoa0808718
Wilcock, I. M., Cronin, J. B., & Hing, W. A. (2006). Physiological response to water immersion. Sports Medicine, 36(9), 747–765. https://doi.org/10.2165/00007256-200636090-00003
Yoneshiro, T., Aita, S., Matsushita, M., Okamatsu-Ogura, Y., Kameya, T., Kawai, Y., Miyagawa, M., Tsujisaki, M., & Saito, M. (2011). Age-related decrease in cold-activated brown adipose tissue and accumulation of body fat in healthy humans. Obesity, 19(9), 1755–1760. https://doi.org/10.1038/oby.2011.125
Vermeulen, A. (1990). Androgens and male senescence. Testosterone, 261–276. https://doi.org/10.1007/978-3-662-00814-0_14
Vogiatzi, M., Tursi, J. P., Jaffe, J. S., Hobson, S., & Rogol, A. D. (2020). Testosterone use in adolescent males: Current practice and unmet needs. Journal of the Endocrine Society, 5(1). https://doi.org/10.1210/jendso/bvaa161
Zoico, E., Rubele, S., De Caro, A., Nori, N., Mazzali, G., Fantin, F., Rossi, A., & Zamboni, M. (2019). Brown and beige adipose tissue and aging. Frontiers in Endocrinology, 10. https://doi.org/10.3389/fendo.2019.00368