Expose yourself to cold temperatures (e.g., cold showers, cold plunges, cooler rooms) to activate healthy brown fat, which boosts metabolism by using glucose and fat as fuel, potentially preventing obesity, type 2 diabetes, high cholesterol, and high blood pressure. Sleeping in a room at 19 degrees Celsius for a month has been shown to increase brown fat and insulin sensitivity.
Deliberately expose yourself to cold to increase self-confidence, resilience, and stress tolerance, as it acts as a mental workout that strengthens both mind and body. This practice immediately shifts focus from mental anxieties to physical sensations, releasing neurotransmitters like noradrenaline and dopamine that improve mood, drive, and motivation for hours.
Finish your warm shower with a cold blast for at least 30 seconds to potentially boost your immune system and reduce sick days, as shown in a randomized controlled trial.
For adapted individuals, aim for a total of 11 minutes of cold water exposure per week, divided into 2-3 days with up to three dips per session, to achieve significant health benefits. Beginners will still gain benefits from shorter exposures, even 30 seconds.
For heat exposure, aim for 57 minutes per week in the sauna, divided into 2-3 sessions, with each session lasting between 19-29 minutes, to achieve profound health benefits including a reduced risk of mortality.
Start with short durations of cold exposure (e.g., 5 seconds in a cold shower) and gradually increase the time as your body adapts, understanding that initial discomfort will lessen with consistent practice. Do not start with extreme durations.
Practice cold exposure mindfully, listening to your body’s signals to avoid over-stressing cells or risking hypothermia; focus on acute, micro-stress doses rather than prolonged exposure, as excessive time can flatten benefits and pose real risks. Avoid competition and be aware of the ‘after drop’ effect.
To continuously challenge your body and mind, vary the temperature of your cold exposure, either by decreasing the temperature or slightly increasing it, rather than sticking to the same temperature once adapted. Nature provides this variation through seasons.
Use cold exposure as a modality to reduce physical pain, as it can provide relief that lasts for the day.
When introducing children to cold water, ensure adult supervision and limit their exposure to quick dips, as their smaller mass and larger surface area mean they cool down faster and are at higher risk of hypothermia if they stay in too long. Teach them to listen to their body’s signals.
Integrate temperature changes (cold and heat) into your daily health practices year-round, as it’s a natural, healthy, and often free way to enhance overall well-being and complement other health routines.
If you find yourself getting too cold easily or experiencing discomfort in your ears or hands during cold immersion, wear a hat to retain heat and protect your ears, and keep your hands out of the water or wear gloves, as you can still reap benefits without full submersion.
You can achieve cold adaptation and benefits even without full body or head submersion; simply exposing parts of your body, like hands or feet, to cold water can contribute to overall cold tolerance.
Always engage in cold water activities with a ‘swim buddy’ for safety and social support.
For structured guidance on safe cold and heat exposure, consider enrolling in Dr. Soberg’s online thermalist course (soberginstitute.com), which includes breathing practices and is suitable for all experience levels, with a 10% discount using code RONGAN.