What Happens To Body After 30 Days Cold Showers Science Explained
00:00what would happened like a 30 Days War what would happened like a 30 Days War up you took a whole shower every single up you took a whole shower every single up you took a whole shower every single day and through the cold today we're day and through the cold today we're day and through the cold today we're doing a deep dive into the science and doing a deep dive into the science and doing a deep dive into the science and I'll also reveal the results I got from I'll also reveal the results I got from I'll also reveal the results I got from doing the 30-day cold protocol I'll doing the 30-day cold protocol I'll doing the 30-day cold protocol I'll share later on now it seems like share later on now it seems like share later on now it seems like wherever you look all the top athletes wherever you look all the top athletes wherever you look all the top athletes and celebrities are taking cold showers and celebrities are taking cold showers and celebrities are taking cold showers ice baths and just using cold therapy in ice baths and just using cold therapy in ice baths and just using cold therapy in general and honestly after looking at general and honestly after looking at general and honestly after looking at the research I can see why they do but the research I can see why they do but the research I can see why they do but what are the specific benefits you can what are the specific benefits you can what are the specific benefits you can expect how cold does a water need to be expect how cold does a water need to be expect how cold does a water need to be can it help with fat loss or built-in can it help with fat loss or built-in can it help with fat loss or built-in muscle are there any side effects you muscle are there any side effects you muscle are there any side effects you should know about well you'll start should know about well you'll start should know about well you'll start experiencing benefits right from day one experiencing benefits right from day one experiencing benefits right from day one it will be the hardest day but also the it will be the hardest day but also the it will be the hardest day but also the most rewarding you see exposing your most rewarding you see exposing your most rewarding you see exposing your body to cold seems to release three key body to cold seems to release three key body to cold seems to release three key hormones norepinephrine epinephrine and hormones norepinephrine epinephrine and hormones norepinephrine epinephrine and dopamine together these stimulate what's dopamine together these stimulate what's dopamine together these stimulate what's known as your sympathetic nervous system known as your sympathetic nervous system known as your sympathetic nervous system or your fight or flight response this is
01:00or your fight or flight response this is or your fight or flight response this is what makes you panic and feel as if you what makes you panic and feel as if you what makes you panic and feel as if you need to escape or yell during the cold need to escape or yell during the cold need to escape or yell during the cold exposure now the cold not only elevates exposure now the cold not only elevates exposure now the cold not only elevates these hormones during the exposure but these hormones during the exposure but these hormones during the exposure but it keeps them elevated for an extended it keeps them elevated for an extended it keeps them elevated for an extended period of time afterwards anywhere from period of time afterwards anywhere from period of time afterwards anywhere from 30 minutes to several hours depending on 30 minutes to several hours depending on 30 minutes to several hours depending on how cold the water was and how long you how cold the water was and how long you how cold the water was and how long you were in it the benefit of this is were in it the benefit of this is were in it the benefit of this is improve mood energy and focus similar to improve mood energy and focus similar to improve mood energy and focus similar to the feeling you get after going for a the feeling you get after going for a the feeling you get after going for a run or doing a workout coffee actually run or doing a workout coffee actually run or doing a workout coffee actually works in a similar way but activating works in a similar way but activating works in a similar way but activating the sympathetic nervous system it's why the sympathetic nervous system it's why the sympathetic nervous system it's why many people find they no longer need to many people find they no longer need to many people find they no longer need to rely on coffee in the morning if they rely on coffee in the morning if they rely on coffee in the morning if they instead just jump straight into the cold instead just jump straight into the cold instead just jump straight into the cold but to experience these benefits there's but to experience these benefits there's but to experience these benefits there's a few things you need to know first the a few things you need to know first the a few things you need to know first the temperature of the water needs to be temperature of the water needs to be temperature of the water needs to be cold enough one study compared cold cold enough one study compared cold cold enough one study compared cold water immersion at 90° 70° and 60° F water immersion at 90° 70° and 60° F water immersion at 90° 70° and 60° F they found a significant increase in they found a significant increase in they found a significant increase in dopamine and norepinephrine in the 60° dopamine and norepinephrine in the 60° dopamine and norepinephrine in the 60° group but not the others now I measured
02:00group but not the others now I measured group but not the others now I measured a couple of showers after setting it to a couple of showers after setting it to a couple of showers after setting it to the coldest setting and it clocked in at the coldest setting and it clocked in at the coldest setting and it clocked in at about 50° F I am from Canada so the about 50° F I am from Canada so the about 50° F I am from Canada so the water is a little bit colder here but water is a little bit colder here but water is a little bit colder here but still I'd expect most showers should be still I'd expect most showers should be still I'd expect most showers should be able to get around that level but to able to get around that level but to able to get around that level but to tell if it's cold enough without a tell if it's cold enough without a tell if it's cold enough without a thermometer research suggest it should thermometer research suggest it should thermometer research suggest it should trigger what's known as the initial trigger what's known as the initial trigger what's known as the initial inspiratory inspiratory inspiratory Gap this is a deep breath your body Gap this is a deep breath your body Gap this is a deep breath your body instinctively PES as soon as you feel instinctively PES as soon as you feel instinctively PES as soon as you feel the cold but you also need to stay in the cold but you also need to stay in the cold but you also need to stay in the cold for long enough enough thing is the cold for long enough enough thing is the cold for long enough enough thing is the subjects in the study I mentioned the subjects in the study I mentioned the subjects in the study I mentioned earlier they sat in the cold water for earlier they sat in the cold water for earlier they sat in the cold water for an hour I don't know about you but I'm an hour I don't know about you but I'm an hour I don't know about you but I'm not planning to take hour long showers not planning to take hour long showers not planning to take hour long showers every day I did however find several every day I did however find several every day I did however find several studies showing benefits with shorter studies showing benefits with shorter studies showing benefits with shorter durations of even just 20 seconds of durations of even just 20 seconds of durations of even just 20 seconds of cold exposure but in most cases they Ed cold exposure but in most cases they Ed cold exposure but in most cases they Ed an ice bath instead of a shower so the an ice bath instead of a shower so the an ice bath instead of a shower so the body could be fully immersed but this body could be fully immersed but this body could be fully immersed but this doesn't mean a 30-second cold shower doesn't mean a 30-second cold shower doesn't mean a 30-second cold shower won't do anything even if your hormonal won't do anything even if your hormonal won't do anything even if your hormonal increase isn't significant by research increase isn't significant by research increase isn't significant by research standards you'll still very like likely
03:00standards you'll still very like likely standards you'll still very like likely feel a benefit and an increased mood I feel a benefit and an increased mood I feel a benefit and an increased mood I mean ask you do and comment below if you mean ask you do and comment below if you mean ask you do and comment below if you also notice the difference after a cold also notice the difference after a cold also notice the difference after a cold shower but to keep feeling that mental shower but to keep feeling that mental shower but to keep feeling that mental benefit over time there's one more thing benefit over time there's one more thing benefit over time there's one more thing you need to know it's called attenuation you need to know it's called attenuation you need to know it's called attenuation so over time your body adapts to the so over time your body adapts to the so over time your body adapts to the cold and the hormonal response seems to cold and the hormonal response seems to cold and the hormonal response seems to die down once you notice this you can die down once you notice this you can die down once you notice this you can try making the water colder or stay in try making the water colder or stay in try making the water colder or stay in it for longer to continue feeling the it for longer to continue feeling the it for longer to continue feeling the benefit all right we've talked about the benefit all right we've talked about the benefit all right we've talked about the mental benefits but what about fat loss mental benefits but what about fat loss mental benefits but what about fat loss a common theory is that exposure to the a common theory is that exposure to the a common theory is that exposure to the cold boost your metabolism since your cold boost your metabolism since your cold boost your metabolism since your body is trying to heat up this burns body is trying to heat up this burns body is trying to heat up this burns more calories and can accelerate fat more calories and can accelerate fat more calories and can accelerate fat loss as a result what does research say loss as a result what does research say loss as a result what does research say well it's true cold exposure can boost well it's true cold exposure can boost well it's true cold exposure can boost your metabolism most research suggest your metabolism most research suggest your metabolism most research suggest that exposure to the cold increases your that exposure to the cold increases your that exposure to the cold increases your metabolism by around 15% a 2021 study metabolism by around 15% a 2021 study metabolism by around 15% a 2021 study however found that cold water immersion however found that cold water immersion however found that cold water immersion increased calorie burning far more than increased calorie burning far more than increased calorie burning far more than this up to 50% in well-trained athletes this up to 50% in well-trained athletes this up to 50% in well-trained athletes this took their estimated daily calorie this took their estimated daily calorie this took their estimated daily calorie burn from 2,000 calories a day all the
04:00burn from 2,000 calories a day all the burn from 2,000 calories a day all the way up to 3,000 calories and given that way up to 3,000 calories and given that way up to 3,000 calories and given that 1 lb of fat is equivalent to roughly 1 lb of fat is equivalent to roughly 1 lb of fat is equivalent to roughly 3500 calories this would in theory mean 3500 calories this would in theory mean 3500 calories this would in theory mean the subjects could burn off a pound of the subjects could burn off a pound of the subjects could burn off a pound of fat every 3 days just from their cold fat every 3 days just from their cold fat every 3 days just from their cold protocol however before you plan your protocol however before you plan your protocol however before you plan your move to Antarctica there's two catches move to Antarctica there's two catches move to Antarctica there's two catches you need to be aware of first subjects you need to be aware of first subjects you need to be aware of first subjects in the study were immersed in the cold in the study were immersed in the cold in the study were immersed in the cold for over 3 hours the average shower for over 3 hours the average shower for over 3 hours the average shower length is 8 minutes and the amount of length is 8 minutes and the amount of length is 8 minutes and the amount of time You' spend showering in the cold time You' spend showering in the cold time You' spend showering in the cold would only be a fraction of that second would only be a fraction of that second would only be a fraction of that second the researchers tested metabolism while the researchers tested metabolism while the researchers tested metabolism while the subjects were in the cold they used the subjects were in the cold they used the subjects were in the cold they used that value to estimate how many calories that value to estimate how many calories that value to estimate how many calories they burn for 24 hours but this assumes they burn for 24 hours but this assumes they burn for 24 hours but this assumes they'd continue burning calories at the they'd continue burning calories at the they'd continue burning calories at the same rate for the rest of the day which same rate for the rest of the day which same rate for the rest of the day which is very unlikely so even if you crunch is very unlikely so even if you crunch is very unlikely so even if you crunch the data while being super optimistic it the data while being super optimistic it the data while being super optimistic it likely wouldn't end up anywhere close to likely wouldn't end up anywhere close to likely wouldn't end up anywhere close to enough to make a meaningful effect for enough to make a meaningful effect for enough to make a meaningful effect for fat loss unless you quite literally sat fat loss unless you quite literally sat fat loss unless you quite literally sat in the cold water all day every day but in the cold water all day every day but in the cold water all day every day but that said there was a study released that said there was a study released that said there was a study released just this year that throws a curveball
05:00just this year that throws a curveball just this year that throws a curveball to what I just said and even took me by to what I just said and even took me by to what I just said and even took me by surprise subjects were put into a weekly surprise subjects were put into a weekly surprise subjects were put into a weekly cold protocol of 53c cold showers and cold protocol of 53c cold showers and cold protocol of 53c cold showers and one 2minute cold water immersion to the one 2minute cold water immersion to the one 2minute cold water immersion to the neck after each exposure they let their neck after each exposure they let their neck after each exposure they let their bodies naturally warm up for 10 minutes bodies naturally warm up for 10 minutes bodies naturally warm up for 10 minutes meaning they ended the protocol with the meaning they ended the protocol with the meaning they ended the protocol with the cold rather than turning the shower to cold rather than turning the shower to cold rather than turning the shower to hot water right after doing the cold hot water right after doing the cold hot water right after doing the cold water after 8 weeks of this the men in water after 8 weeks of this the men in water after 8 weeks of this the men in the study lost just over 1 cm off their the study lost just over 1 cm off their the study lost just over 1 cm off their waist and experienced a sign ific waist and experienced a sign ific waist and experienced a sign ific reduction in their visceral belly fat reduction in their visceral belly fat reduction in their visceral belly fat this is a dangerous belly fat deep this is a dangerous belly fat deep this is a dangerous belly fat deep within your organs the women however within your organs the women however within your organs the women however they didn't experience any significant they didn't experience any significant they didn't experience any significant effects and it's unclear what now effects and it's unclear what now effects and it's unclear what now although at least for men this sounds although at least for men this sounds although at least for men this sounds promising I decided to take a closer promising I decided to take a closer promising I decided to take a closer look in the study and I found some look in the study and I found some look in the study and I found some serious issues you see the authors only serious issues you see the authors only serious issues you see the authors only reported the result from the cold reported the result from the cold reported the result from the cold experimental group but to truly experimental group but to truly experimental group but to truly understand whether the results were understand whether the results were understand whether the results were caused by the cold you need to compare caused by the cold you need to compare caused by the cold you need to compare them against a control group for them against a control group for them against a control group for whatever reason the research seers whatever reason the research seers
06:00whatever reason the research seers decided not to do this even though they decided not to do this even though they decided not to do this even though they actually took the time to include a actually took the time to include a actually took the time to include a control group in the first place but if control group in the first place but if control group in the first place but if you do compare the two groups you'll you do compare the two groups you'll you do compare the two groups you'll find that there wasn't any significant find that there wasn't any significant find that there wasn't any significant difference between them this was just difference between them this was just difference between them this was just one of the many issues with this paper one of the many issues with this paper one of the many issues with this paper which is why a person wouldn't feel which is why a person wouldn't feel which is why a person wouldn't feel confident with any of his fining but now confident with any of his fining but now confident with any of his fining but now a far more effective and proven way to a far more effective and proven way to a far more effective and proven way to lose fat is to use a well-designed lose fat is to use a well-designed lose fat is to use a well-designed nutrition and training plan and if you nutrition and training plan and if you nutrition and training plan and if you need help setting one up using the need help setting one up using the need help setting one up using the latest scies just head over to build latest scies just head over to build latest scies just head over to build with.com and take my 30second quiz to with.com and take my 30second quiz to with.com and take my 30second quiz to find the best program for you and your find the best program for you and your find the best program for you and your body so we talked about your mood and we body so we talked about your mood and we body so we talked about your mood and we talked about fat loss but what about talked about fat loss but what about talked about fat loss but what about Muscle Recovery and growth how does cold Muscle Recovery and growth how does cold Muscle Recovery and growth how does cold exposure affect that well this is where exposure affect that well this is where exposure affect that well this is where things get really interesting so ice things get really interesting so ice things get really interesting so ice bats have long been used as a recovery bats have long been used as a recovery bats have long been used as a recovery method for top level athletes and for method for top level athletes and for method for top level athletes and for good reason they've been showing in good reason they've been showing in good reason they've been showing in multiple studies to speed up recovery by multiple studies to speed up recovery by multiple studies to speed up recovery by reducing muscle soreness fatigue and reducing muscle soreness fatigue and reducing muscle soreness fatigue and inflammation after a training session inflammation after a training session inflammation after a training session this is great for athletes who need to this is great for athletes who need to this is great for athletes who need to recover quickly between events
07:00recover quickly between events recover quickly between events but if you're looking to build muscle but if you're looking to build muscle but if you're looking to build muscle and strength this may actually be a and strength this may actually be a and strength this may actually be a problem you see after workout your problem you see after workout your problem you see after workout your muscles temporarily become damaged and muscles temporarily become damaged and muscles temporarily become damaged and inflamed it's part of their recovery inflamed it's part of their recovery inflamed it's part of their recovery process to grow bigger and stronger process to grow bigger and stronger process to grow bigger and stronger taking ice baths immediately after your taking ice baths immediately after your taking ice baths immediately after your workout can interfere with this process workout can interfere with this process workout can interfere with this process by reducing the inflammation this is one by reducing the inflammation this is one by reducing the inflammation this is one of the possible reasons why three of the possible reasons why three of the possible reasons why three Studies have now shown that posttraining Studies have now shown that posttraining Studies have now shown that posttraining cold water immersion significantly cold water immersion significantly cold water immersion significantly decreases muscle growth so if you want decreases muscle growth so if you want decreases muscle growth so if you want to maximize growth growth and strength to maximize growth growth and strength to maximize growth growth and strength you definitely want to avoid ice baths you definitely want to avoid ice baths you definitely want to avoid ice baths immediately after workout either do it immediately after workout either do it immediately after workout either do it before the workout at least 4 to 6 hours before the workout at least 4 to 6 hours before the workout at least 4 to 6 hours after your workout or on a separate day after your workout or on a separate day after your workout or on a separate day altogether for example I personally do altogether for example I personally do altogether for example I personally do them on my rest day and several hours them on my rest day and several hours them on my rest day and several hours after my leg day to take advantage of after my leg day to take advantage of after my leg day to take advantage of the recovery and soreness benefits the recovery and soreness benefits the recovery and soreness benefits without impairing my gains as for cold without impairing my gains as for cold without impairing my gains as for cold showers the studies I mentioned they all showers the studies I mentioned they all showers the studies I mentioned they all used ice baths where subjects stayed used ice baths where subjects stayed used ice baths where subjects stayed immersed in the water for anywhere immersed in the water for anywhere immersed in the water for anywhere between 10 to 20 minutes so pretty between 10 to 20 minutes so pretty between 10 to 20 minutes so pretty intense protocols based on that I would
08:00intense protocols based on that I would intense protocols based on that I would speculate that a quick cold shower after speculate that a quick cold shower after speculate that a quick cold shower after workout probably wouldn't have any workout probably wouldn't have any workout probably wouldn't have any negative effects on muscle growth and negative effects on muscle growth and negative effects on muscle growth and isn't really something to worry about isn't really something to worry about isn't really something to worry about but it also probably wouldn't do but it also probably wouldn't do but it also probably wouldn't do anything meaningful for your recovery so anything meaningful for your recovery so anything meaningful for your recovery so it might not be worth the potential it might not be worth the potential it might not be worth the potential downside all right so we've talked about downside all right so we've talked about downside all right so we've talked about mental benefits we've talked about bat mental benefits we've talked about bat mental benefits we've talked about bat loss and we've talked about Muscle loss and we've talked about Muscle loss and we've talked about Muscle Recovery and growth but there's one more Recovery and growth but there's one more Recovery and growth but there's one more benefit you should know about it's benefit you should know about it's benefit you should know about it's actually the main reason why I actually the main reason why I actually the main reason why I personally make the effort to personally make the effort to personally make the effort to incorporate cold showers and FS into my incorporate cold showers and FS into my incorporate cold showers and FS into my routine forcing yourself to mentally routine forcing yourself to mentally routine forcing yourself to mentally withstand a stressor like the cold is an withstand a stressor like the cold is an withstand a stressor like the cold is an incredible way to strengthen your mind incredible way to strengthen your mind incredible way to strengthen your mind one of the ways it does this is by one of the ways it does this is by one of the ways it does this is by activating an area of your brain that activating an area of your brain that activating an area of your brain that suppresses impulsivity this can help you suppresses impulsivity this can help you suppresses impulsivity this can help you remain calm and not overreact whenever remain calm and not overreact whenever remain calm and not overreact whenever stressors come into your life but this stressors come into your life but this stressors come into your life but this also helps build tremendous resilience also helps build tremendous resilience also helps build tremendous resilience and grit that can positively transfer and grit that can positively transfer and grit that can positively transfer into other areas of your life for into other areas of your life for into other areas of your life for example during a tough leg workout just example during a tough leg workout just example during a tough leg workout just like I do with a cold I simply view the like I do with a cold I simply view the like I do with a cold I simply view the pain as a sensation a sensation that I
09:00pain as a sensation a sensation that I pain as a sensation a sensation that I can overcome with my mind to push my can overcome with my mind to push my can overcome with my mind to push my body past my mental limits now for those body past my mental limits now for those body past my mental limits now for those interested this is a protocol I'm interested this is a protocol I'm interested this is a protocol I'm currently following I'd recommend start currently following I'd recommend start currently following I'd recommend start with cold showers work your way up to 30 with cold showers work your way up to 30 with cold showers work your way up to 30 seconds to a minute and then over time seconds to a minute and then over time seconds to a minute and then over time try to stay in there for even longer or try to stay in there for even longer or try to stay in there for even longer or if possible make the water even colder if possible make the water even colder if possible make the water even colder and to further intensify the benefits and to further intensify the benefits and to further intensify the benefits consider investing in the cold tub which consider investing in the cold tub which consider investing in the cold tub which will also give you some of the recovery will also give you some of the recovery will also give you some of the recovery benefits that showers just don't seem to benefits that showers just don't seem to benefits that showers just don't seem to provide now although all this probably provide now although all this probably provide now although all this probably won't do much for f loss you can click won't do much for f loss you can click won't do much for f loss you can click here for a video on what I believe is here for a video on what I believe is here for a video on what I believe is the most underrated exercise you could the most underrated exercise you could the most underrated exercise you could start doing today to lose fat faster start doing today to lose fat faster start doing today to lose fat faster thanks for watching and I'll see you thanks for watching and I'll see you thanks for watching and I'll see you next time