I Did 30 DAYS of Cold Plunges in A Row Here s what I learned
00:00I'm Jason Grubb and in this video I'm I'm Jason Grubb and in this video I'm going to talk about my 30-day deliberate going to talk about my 30-day deliberate going to talk about my 30-day deliberate cold exposure experiment the results of cold exposure experiment the results of cold exposure experiment the results of the experiment and if I plan to continue the experiment and if I plan to continue the experiment and if I plan to continue like most of you the like most of you the like most of you the losing myself to cold temperatures that losing myself to cold temperatures that losing myself to cold temperatures that seemed a little crazy but there's seemed a little crazy but there's seemed a little crazy but there's actually a lot of science behind it in actually a lot of science behind it in actually a lot of science behind it in the past I only use cold therapy after the past I only use cold therapy after the past I only use cold therapy after workouts from time to time but the more workouts from time to time but the more workouts from time to time but the more I learned about the benefits of ice I learned about the benefits of ice I learned about the benefits of ice baths in the morning the more intrigued baths in the morning the more intrigued baths in the morning the more intrigued I became temperature is a powerful I became temperature is a powerful I became temperature is a powerful stimulus that can have a huge impact on stimulus that can have a huge impact on stimulus that can have a huge impact on our bodies and our minds and the our bodies and our minds and the our bodies and our minds and the benefits of cold exposure sounded pretty benefits of cold exposure sounded pretty benefits of cold exposure sounded pretty impressive so I decided to take on a impressive so I decided to take on a impressive so I decided to take on a 30-day cold exposure challenge using my 30-day cold exposure challenge using my 30-day cold exposure challenge using my ice Barrel the company ice Barrel had ice Barrel the company ice Barrel had ice Barrel the company ice Barrel had given me one of these things to test out given me one of these things to test out given me one of these things to test out and to try out and honestly I'll try and to try out and honestly I'll try and to try out and honestly I'll try anything that promises to improve my anything that promises to improve my anything that promises to improve my mental health my physical health and my mental health my physical health and my mental health my physical health and my athletic performance in only a few athletic performance in only a few athletic performance in only a few minutes a day was it cold hell yeah it minutes a day was it cold hell yeah it minutes a day was it cold hell yeah it was cold the results I noticed in myself was cold the results I noticed in myself was cold the results I noticed in myself in my life and some of the science I've in my life and some of the science I've in my life and some of the science I've found behind it from doing some research found behind it from doing some research found behind it from doing some research most of this data and research comes most of this data and research comes most of this data and research comes from cold exposure Pioneers Andrew from cold exposure Pioneers Andrew from cold exposure Pioneers Andrew huberman and Wim Hof for anyone huberman and Wim Hof for anyone huberman and Wim Hof for anyone interested in jumping right into cold interested in jumping right into cold interested in jumping right into cold therapy it's important to start
01:00therapy it's important to start therapy it's important to start gradually and consult a doctor before gradually and consult a doctor before gradually and consult a doctor before starting any new cold exposure protocol starting any new cold exposure protocol starting any new cold exposure protocol whenever I'm about to do something I whenever I'm about to do something I whenever I'm about to do something I think would an idiot do that and if they think would an idiot do that and if they think would an idiot do that and if they would I do not do that thing now that would I do not do that thing now that would I do not do that thing now that that's out of the way let's jump in to that's out of the way let's jump in to that's out of the way let's jump in to start off I'm not gonna lie it was damn start off I'm not gonna lie it was damn start off I'm not gonna lie it was damn cold it still is I'm not that guy who cold it still is I'm not that guy who cold it still is I'm not that guy who gets in and shows no pain it steals my gets in and shows no pain it steals my gets in and shows no pain it steals my breath every time there's a ton of breath every time there's a ton of breath every time there's a ton of internal resistance every day and if it internal resistance every day and if it internal resistance every day and if it does nothing other than build my does nothing other than build my does nothing other than build my resilience I'm happy enough but I resilience I'm happy enough but I resilience I'm happy enough but I personally have found more results than personally have found more results than personally have found more results than just resilience first I found that I was just resilience first I found that I was just resilience first I found that I was able to think more clearly and had an able to think more clearly and had an able to think more clearly and had an easier time staying focused on tasks for easier time staying focused on tasks for easier time staying focused on tasks for longer periods throughout the day I longer periods throughout the day I longer periods throughout the day I could get right to work after my plunge could get right to work after my plunge could get right to work after my plunge and stay in the zone longer than before and stay in the zone longer than before and stay in the zone longer than before this is likely because cold exposure this is likely because cold exposure this is likely because cold exposure activates the sympathetic nervous system activates the sympathetic nervous system activates the sympathetic nervous system which can help improve cognitive which can help improve cognitive which can help improve cognitive function and increase alertness next I function and increase alertness next I function and increase alertness next I felt it had an impact on my sore muscles felt it had an impact on my sore muscles felt it had an impact on my sore muscles and the achy parts of my body for and the achy parts of my body for and the achy parts of my body for example I've been dealing with a bit of example I've been dealing with a bit of example I've been dealing with a bit of a blower back thing for a couple of a blower back thing for a couple of a blower back thing for a couple of months and after the cold exposure I months and after the cold exposure I months and after the cold exposure I found that it felt much better it's
02:00found that it felt much better it's found that it felt much better it's still a little bit there but it's still a little bit there but it's still a little bit there but it's improving cold exposure can increase the improving cold exposure can increase the improving cold exposure can increase the production of endorphins which are production of endorphins which are production of endorphins which are natural painkillers last anyone who natural painkillers last anyone who natural painkillers last anyone who knows me can test that I run a little knows me can test that I run a little knows me can test that I run a little bit High my RPMs are on this side of the bit High my RPMs are on this side of the bit High my RPMs are on this side of the line I found that the greatest and most line I found that the greatest and most line I found that the greatest and most noticeable benefit was the increase in noticeable benefit was the increase in noticeable benefit was the increase in my mental well-being I discovered that my mental well-being I discovered that my mental well-being I discovered that cold exposure can help reduce stress and cold exposure can help reduce stress and cold exposure can help reduce stress and improve my mental health research has improve my mental health research has improve my mental health research has shown that those endorphins I mentioned shown that those endorphins I mentioned shown that those endorphins I mentioned before can help improve mood reduce before can help improve mood reduce before can help improve mood reduce stress and anxiety and improve overall stress and anxiety and improve overall stress and anxiety and improve overall well-being and I absolutely felt that well-being and I absolutely felt that well-being and I absolutely felt that through this process there are a few through this process there are a few through this process there are a few additional benefits I found in my additional benefits I found in my additional benefits I found in my research first improved immune function research first improved immune function research first improved immune function and increase cardiovascular endurance and increase cardiovascular endurance and increase cardiovascular endurance cold water immersion has been shown to cold water immersion has been shown to cold water immersion has been shown to increase the production of white blood increase the production of white blood increase the production of white blood cells which are essential for fighting cells which are essential for fighting cells which are essential for fighting off infection and can also improve off infection and can also improve off infection and can also improve cardiovascular endurance by increasing cardiovascular endurance by increasing cardiovascular endurance by increasing the circulation of blood to the muscles the circulation of blood to the muscles the circulation of blood to the muscles there are dozens of additional benefits there are dozens of additional benefits there are dozens of additional benefits of cold therapy and one of my favorite of cold therapy and one of my favorite of cold therapy and one of my favorite resources for understanding this a bit resources for understanding this a bit resources for understanding this a bit more in a long format is the Andrew more in a long format is the Andrew more in a long format is the Andrew cooperman podcast where he talks about cooperman podcast where he talks about cooperman podcast where he talks about cold exposure it's about two and a half cold exposure it's about two and a half cold exposure it's about two and a half hours long but it's a really really good
03:00hours long but it's a really really good hours long but it's a really really good listen as I posted on all my social listen as I posted on all my social listen as I posted on all my social channels about this cold plunge Journey channels about this cold plunge Journey channels about this cold plunge Journey I've gotten a ton of questions about I've gotten a ton of questions about I've gotten a ton of questions about cold exposure and I'm going to answer a cold exposure and I'm going to answer a cold exposure and I'm going to answer a few of the top questions right here few of the top questions right here few of the top questions right here question is it safe to do cold exposure question is it safe to do cold exposure question is it safe to do cold exposure cold exposure can be safe as long as you cold exposure can be safe as long as you cold exposure can be safe as long as you take the necessary precautions it's take the necessary precautions it's take the necessary precautions it's important to never get into a dangerous important to never get into a dangerous important to never get into a dangerous body of water like a cold River where body of water like a cold River where body of water like a cold River where you could get swept away and never you could get swept away and never you could get swept away and never hyperventilate before going into a hyperventilate before going into a hyperventilate before going into a situation where you're actually going to situation where you're actually going to situation where you're actually going to be swimming question how cold should the be swimming question how cold should the be swimming question how cold should the water be for cold exposure the ideal water be for cold exposure the ideal water be for cold exposure the ideal water temperature for cold exposure will water temperature for cold exposure will water temperature for cold exposure will vary from person to person it's vary from person to person it's vary from person to person it's important to aim for a temperature important to aim for a temperature important to aim for a temperature that's really cold but that you can that's really cold but that you can that's really cold but that you can safely stay in some people might safely stay in some people might safely stay in some people might tolerate a temperature of 60 degrees tolerate a temperature of 60 degrees tolerate a temperature of 60 degrees Fahrenheit While others might prefer 45 Fahrenheit While others might prefer 45 Fahrenheit While others might prefer 45 degrees the colder the stimulus the degrees the colder the stimulus the degrees the colder the stimulus the shorter amount of time you need to shorter amount of time you need to shorter amount of time you need to expose yourself to it question what's expose yourself to it question what's expose yourself to it question what's the best method for cold exposure ice the best method for cold exposure ice the best method for cold exposure ice baths or cold water immersions up to the baths or cold water immersions up to the baths or cold water immersions up to the neck over the shoulders cold showers can neck over the shoulders cold showers can neck over the shoulders cold showers can also be effective if you don't have also be effective if you don't have also be effective if you don't have access to an ice bath question how can access to an ice bath question how can access to an ice bath question how can cold exposure increase energy and focus cold exposure increase energy and focus cold exposure increase energy and focus it's a ridiculous question false cold it's a ridiculous question false cold it's a ridiculous question false cold exposure causes the release of
04:00exposure causes the release of exposure causes the release of epinephrine and no repinephrine in the epinephrine and no repinephrine in the epinephrine and no repinephrine in the brain and body which can make you feel brain and body which can make you feel brain and body which can make you feel alert and increase your energy and focus alert and increase your energy and focus alert and increase your energy and focus these neural chemicals remain elevated these neural chemicals remain elevated these neural chemicals remain elevated for some time after the exposure for some time after the exposure for some time after the exposure providing ongoing benefits to energy in providing ongoing benefits to energy in providing ongoing benefits to energy in Focus question how can cold exposure Focus question how can cold exposure Focus question how can cold exposure improve mood and build resilience and improve mood and build resilience and improve mood and build resilience and grit this is my favorite one by forcing grit this is my favorite one by forcing grit this is my favorite one by forcing yourself to embrace the stress of cold yourself to embrace the stress of cold yourself to embrace the stress of cold exposure as a meaningful challenge you exposure as a meaningful challenge you exposure as a meaningful challenge you can exercise top down control over can exercise top down control over can exercise top down control over deeper brain centers that regulate deeper brain centers that regulate deeper brain centers that regulate reflexive States this can build reflexive States this can build reflexive States this can build resilience and grit which are skills resilience and grit which are skills resilience and grit which are skills that can be applied to other situations that can be applied to other situations that can be applied to other situations outside the cold exposure environment outside the cold exposure environment outside the cold exposure environment this is like getting into the pain cave this is like getting into the pain cave this is like getting into the pain cave without doing additional training okay without doing additional training okay without doing additional training okay question how can cold exposure boost question how can cold exposure boost question how can cold exposure boost metabolism and weight loss it increases metabolism and weight loss it increases metabolism and weight loss it increases the density and or activity of what we the density and or activity of what we the density and or activity of what we call Brown fat which is a type of fat call Brown fat which is a type of fat call Brown fat which is a type of fat that is more metabolically active than that is more metabolically active than that is more metabolically active than other types of fat cold exposure can other types of fat cold exposure can other types of fat cold exposure can also increase the production of also increase the production of also increase the production of adrenaline which can increase the adrenaline which can increase the adrenaline which can increase the breakdown of fat cells if you're
05:00breakdown of fat cells if you're breakdown of fat cells if you're interested in trying cold exposure for interested in trying cold exposure for interested in trying cold exposure for yourself here are some tips you might yourself here are some tips you might yourself here are some tips you might Begin by taking cold showers I tried Begin by taking cold showers I tried Begin by taking cold showers I tried this for a while a couple of years ago this for a while a couple of years ago this for a while a couple of years ago and I didn't like it but there's others and I didn't like it but there's others and I didn't like it but there's others that have really enjoyed cold showers if that have really enjoyed cold showers if that have really enjoyed cold showers if all you've got is a shower a cold shower all you've got is a shower a cold shower all you've got is a shower a cold shower may be the place for you start with a may be the place for you start with a may be the place for you start with a lukewarm shower and gradually decrease lukewarm shower and gradually decrease lukewarm shower and gradually decrease the temperature over the course of a few the temperature over the course of a few the temperature over the course of a few minutes stay in the cold water for as minutes stay in the cold water for as minutes stay in the cold water for as long as you can handle it gradually long as you can handle it gradually long as you can handle it gradually increasing the duration over time you'll increasing the duration over time you'll increasing the duration over time you'll also want to practice the Wim Hof also want to practice the Wim Hof also want to practice the Wim Hof breathing technique it's fantastic and breathing technique it's fantastic and breathing technique it's fantastic and preps you for really tough situations preps you for really tough situations preps you for really tough situations especially like getting into an ice bath especially like getting into an ice bath especially like getting into an ice bath this involves taking rapid deep breaths this involves taking rapid deep breaths this involves taking rapid deep breaths in and out in the specific pattern the in and out in the specific pattern the in and out in the specific pattern the goal is to build up your body's goal is to build up your body's goal is to build up your body's tolerance which helps improve your tolerance which helps improve your tolerance which helps improve your immune system and increases your overall immune system and increases your overall immune system and increases your overall well-being this is also a practice that well-being this is also a practice that well-being this is also a practice that you can do without getting into cold you can do without getting into cold you can do without getting into cold water you can go to YouTube and search water you can go to YouTube and search water you can go to YouTube and search for the Wim Hof reading method and for the Wim Hof reading method and for the Wim Hof reading method and you'll find his specific tutorials for you'll find his specific tutorials for you'll find his specific tutorials for how to do this 30 breath technique and how to do this 30 breath technique and how to do this 30 breath technique and when you feel ready you should buy an when you feel ready you should buy an when you feel ready you should buy an ice Barrel can you create your own ice ice Barrel can you create your own ice ice Barrel can you create your own ice Barrel absolutely you can buy trash cans Barrel absolutely you can buy trash cans Barrel absolutely you can buy trash cans at Walmart or giant barrels these are
06:00at Walmart or giant barrels these are at Walmart or giant barrels these are all fantastic options but I like the ice all fantastic options but I like the ice all fantastic options but I like the ice Barrel because it's very sturdy it's Barrel because it's very sturdy it's Barrel because it's very sturdy it's basically bulletproof it has a drain in basically bulletproof it has a drain in basically bulletproof it has a drain in the bottom and a solid cover as well as the bottom and a solid cover as well as the bottom and a solid cover as well as stairs all of these things make it much stairs all of these things make it much stairs all of these things make it much easier to just get up and go with this easier to just get up and go with this easier to just get up and go with this thing it's delivered to your front door thing it's delivered to your front door thing it's delivered to your front door take it out of the box fill it with take it out of the box fill it with take it out of the box fill it with water the next day add the ice and just water the next day add the ice and just water the next day add the ice and just get going your progress just keep a get going your progress just keep a get going your progress just keep a journal to document your experience journal to document your experience journal to document your experience track any changes that you feel track any changes that you feel track any changes that you feel physically or mentally to help reinforce physically or mentally to help reinforce physically or mentally to help reinforce if this is a habit that you'd like to if this is a habit that you'd like to if this is a habit that you'd like to keep something that's just really not keep something that's just really not keep something that's just really not for you so am I going to continue you for you so am I going to continue you for you so am I going to continue you bet your ass besides coffee in the bet your ass besides coffee in the bet your ass besides coffee in the morning it's becoming my favorite part morning it's becoming my favorite part morning it's becoming my favorite part of the day I feel invigorated and can't of the day I feel invigorated and can't of the day I feel invigorated and can't deny the positive effects it's had on my deny the positive effects it's had on my deny the positive effects it's had on my mood my physical well-being and my mood my physical well-being and my mood my physical well-being and my performance I actually look forward to performance I actually look forward to performance I actually look forward to the cold plunge every morning give it a the cold plunge every morning give it a the cold plunge every morning give it a go let me know how it goes in the go let me know how it goes in the go let me know how it goes in the comments below comments below comments below foreign foreign foreign [Music]