Cold Water Exposure: What Are The Health Benefits & The Best Protocols For You?
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- Äas pĆidĂĄn 3. 07. 2024
- Learn about the benefits of cold water exposure and how you can do it at home!
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This video is all about cold water exposure and why we get phenomenal health benefits when we expose our bodies to cold.
Our bodies get stronger when we stress them.
Exercise is stress to our muscles, tendons, and cardiovascular system, and after we stress, that kicks in the body's adaptation process to repair and grow stronger.
One of the most fundamental and primal stresses is temperature.
Thatâs why, every morning after I hydrate, I do a three-minute cold plunge in a cold tub my friend built me out of a big chest freezer.
And thatâs what I want you to consider - getting yourself a cold plunge or at least taking some cold showers so you can see the health advantages of cold exposure.
The first thing that happens when you expose your body to cold is you get a stronger immune system.
It has been well documented that the white blood cells that are the champions of our immune system increase in a good, healthy way when exposed to cold.
So if you're looking at maximizing your immune strength, youâve got to listen to this episode.
It's not just about nutrition, sleeping, and exercise ⊠cold exposure is one of the best things you can do for a stronger immune system.
And thatâs just the tip of the iceberg (see what I did there?) regarding the myriad health benefits of cold therapy!
In this episode, youâll learn:
- The massive cold exposure benefits.
- How it improves your body's stress response.
- How to become more stress resilient.
- The keys to decreasing inflammation.
- Improving your physical performance and recovery.
- And so much more!
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Quick Timestamps:
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(0:00) Intro
(1:21) Getting started with cold exposure
(2:06) What happens to our bodies during cold exposure?
(3:00) Improve your stress response
(4:39) Decrease inflammation
(5:59) Improve performance and recovery
(8:12) Improve fat burning
(9:45) Improve energy, mood, and focus
(11:41) Activate your antioxidant system
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Articles, Vids, & Links Referenced in This Video
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âïž 5 Ways To Improve Your Sleep Quality: âą 5 Ways To Improve Your...
âïž Physical Impact of Stress: âą Physical Impact of Str...
âïž The Power of Water: âą FFP Podcast Ep.51 - Th...
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#FitFatherProject #MoreFitFathersâ #IamaFitFather #ColdExposure #ColdTherapy
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctorâs office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies. - Jak na to + styl
Superb quality video - thank you! đ
Thank you very much đ
Huge fan of cold exposure, been doing it about 8 weeks now and have avoided any kind of illness during flu season. Pretty amazing feeling too!
Awesome my friend đȘđ
Hey Doctor, great video.
Thank you very much đ
This is the first person I have ever seen who is able to take in breaths while at the same time talking. Actually, I use to have a girlfriend who was adept at this.... I never got much sleep.
đ
Rotfl..talk about the cold showers giving you that cocaine responseđ€Ł
Thanks Dr For everything I started watching your videos in 2020 and started sleeping for 8 hours and healthy eating my skin and mindset changed towards life but last 2 years I stopped following your content and my face is full of acne I am depressed and now today again I came through ur videos I started today and will never look back thanks doctor may Lord bless youâ€
Awesome my friend! You're very welcome đ
I have been doing cold therapy for over 4 years. I started it due to a traumatic brain injury that causes balance, speech and a host of other problems. Cold showers, or swims boost activates the vagus nerve that shoots oxygen rich blood to the brain and my brain is firing in high gear and everything improves. I am very lucky since
Amazing brother! Glad to hear đ
I started taking cold showers a couple months before winter and it has helped immensely with my cold tolerance.
Awesome my friend đȘ
When i walk from the shower back to my bedroom to get my clothes in the morning then i get a very cold experience.
Living in Sweden during the winter helps a lot in this regard.
đ
Dr A I use my pool for am CWP about 20-39m prior to workout; temp is about 57-62 for now. My question is, should there be body movement-rapid or slow- or just maintain a stillness and focus on breathing? Thanks for producing videos like this, I find them a bit more valuable than the interviews, live it all nonetheless.
Hey Jessie! Great comment! For your pool in the 57-62 range and you being in there for 20min... do some movement and focus on breathing at the same time. If you're ever in a cold tub/plunge that's 30-45 degrees... it's ideal to be with your awareness internalized but still but focus on breathing.
I and everyone of my showers with a cold water conclusion. Donât have access to being able to do a cold plunge.
Living in a warm country does not lend itself to this beneficial practice. But, I still use room temperature water to shower for 9 months of the year and cold water in the other 3 months of winter.
đ
Did you say a cold exposure before a workout is okay? Or do we need to have some time in between still?
Hey Jason, you can absolutely provide a little cold exposure before a workout. We recommend giving yourself 15-20min before starting your workouts but beforehand is a great time to do it. đ
-The FFP Team
Can you exercise right after the cold plunge ??
Yes! Itâs a very good idea too. The cold is a powerful pre workout boost. Take some time to warm up properly after getting out of the tub. Iâd recommend warming up in sunshine if possible and then hitting your workout
when I'm done with my shower, I'll turn off the heat and only have the cold water. I'm not sure what the temp is but it's freaking cold. I wasn't sure how long to do it. I tried initially doing it for a straight minute but have cut back to about 30 seconds. Am I doing it for the right amount of time?
Hey Nick, thanks for writing in and great question! It does take some time to build up your tolerance so starting smaller around 20-30sec exposure is a great idea. Eventually over time, you can increase the duration and further down the line you won't even need the warm/hot water to start with! Thanks for watching...
-The FFP Team
The only time I have fir a cold shower is after my workout. The rest of the day is too busy. Still bad?
If that is the only time you have go for it đ
Is cold shower the same as submerged in the tub?
Yes đ
How young would you say you should be to do this?
You can do cold exposure at any age. If youâre over 40 or feel like your cardiovascular capacity is not great right now⊠then start slowly with water thatâs not too cold if your plunging. Anybody can do a cold shower and get benefits. If youâre submerging in water, start in the low 50 F (10 C) for 2-3 min per session and then work down into the 40s (5 C) as you get more experience.
I work in a cooler, i walk everyday no matter the weather. I am exposed to a lot of cold. Will I still benefit from this?
Not really
It will , not as impactful as a plunge im assuming
How about ice bath 30 minutes before training?
Try to leave more like 1 hour đ
Very Good Looking handsome man.
Thank you very much đ
I find it funny that over half of Dr. A's viewers, and probably the new viewers, think he is a physician who prescribes meds to patients. đ
Ill passđđ
U left out the part where we see you jump into the tub!
A cold shower is healthy, but it will make any man feel less of a man. đ
đ đ
The solution is easy: feel a nearby woman.
@@TheDavidlloydjones only with 100% permission, of course!
so if i take cold shower before workout will it benefit me any way? if so how?
Hey Mayoo, thanks for writing in and great question! Using cold exposure before a workout can boost Testosterone levels. Additionally, it can help improve your heart rate variability to maximize your performance. Doing it after may blunt some muscle development so your best bet is to use it pre-workout, or even earlier in the day, upon waking. Thanks for watching!
-The FFP Team