Optimal Cold Exposure Protocol

Betterdo
March 07, 2023

Do 11 minutes per week total (not per session) over 2–4 sessions distributed across the entire week

Benefits of cold shower/immersion

Increases energy and performance by increasing levels of adrenaline and epinephrine for some time. These help you be more focused/alert in other mental and physical activities afterward.
Builds Resilience. Cold showers can be hard and stressful. This activates your "top-down" mechanisms of the brain and builds your impulse-control muscle.
Improves mood by sustainably elevating dopamine. There's also some evidence that cold is a good treatment for depression.
Increases metabolism by converting white fat (bad) to brow-beige fat (good)
Boosts Recovery and decreases muscle soreness after endurance or high-intensity training

This is from Andrew's podcast about cold exposure, its benefits, and best practices. You can check it out here 👇

or to participate.