Engage in cold exposure to gain physiological benefits like improved metabolism, immune system boost, and pain reduction, alongside mental benefits such as enhanced mood, reduced anxiety, and increased confidence.
Expose your skin to cold temperatures to activate brown fat, an organ that boosts metabolism by using glucose and fat as fuel, helping to prevent lifestyle diseases and improve overall health.
Finish your daily hot shower with 30-90 seconds of cold water to potentially boost your immune system and improve your mood, which can lead to fewer sick days from work.
Integrate cold exposure into your daily life through simple methods like taking a cold shower, cold plunging, or lowering the temperature in your home, rather than feeling the need for extreme, prolonged immersions.
Persist with cold exposure for at least 3-5 initial sessions, even if it’s uncomfortable, as adaptation takes time and the full benefits are not typically felt immediately.
Begin cold exposure with very short durations, like 5 seconds in a cold shower, and gradually increase the time as your body adapts, rather than attempting longer periods from the start.
Sleep in a cooler room, around 19 degrees Celsius, to increase your brown fat and improve insulin sensitivity, as observed in studies over just one month.
Regularly activate your brown fat through cold exposure to keep it efficient and ‘alive,’ similar to how muscles need consistent use to remain functional.
Before starting cold water immersion, consult a qualified healthcare professional, especially if you have uncontrolled hypertension or heart disease, to ensure it is safe for you.
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