Hey guys what's up! So today we're talking about cold showers, cold
temperatures and whether that can actually help you lose weight and
recover better from your workouts. It sounds really weird, but this is actually
not a new idea and there have been studies around on this subject for a long
time. So in today's video I'm just gonna briefly talk about what the data shows
and whether it's significant enough to actually take cold showers on a daily
basis for the purpose of weight loss. So let's get started.
So, fundamentally it's true because it's a survival mechanism. So there's
something called 'non-shivering thermogenesis', so when the body cools
your body naturally wants to go back to its optimal temperature and in order to
do so it needs to burn more energy or calories in order to heat up and this is
especially evident if you're shivering. If you're shivering you're expending a
lot of energy so that your body warms up and so therefore you're burning more
calories. So essentially yes this is true. If this mechanism were to help you be
in a caloric deficit then sure it can be a means of fat loss. So in the Journal
of applied physiology in 1985 they had a study where they compared a control and
they compared a person who immersed themselves in a cold water bath with
like ice for two hours, two hours is a long time to be in that temperature, but
they found that the person who was in the cold water in fact lost a lot of fat
in comparison to the control. Now don't worry I'm not going to be telling you
or recommending to sit in a bathtub for two hours, but the result was
interesting nonetheless. Now even if we go back in the past there were Stoics,
Stoic philosophers like Seneca, for example, who would swim through cold
waters as a test of self-control and discipline and although it's not
necessarily for the reason of losing fat this definitely isn't like an old
phenomenon of something which is being done intentionally by human beings. So,
let's move onto exactly how it helps you lose fat. Contrary to common belief
we don't just have one kind of fat, we have brown fat and we have white fat. And
brown fat in fact is actually metabolically active and that
means it's more similar to a muscle than the fat you're probably
imagining in your head. It's metabolically active meaning it burns
calories and leaner people, athletic people who have less body fat overall
tend to have a higher proportion of brown fat and the obese tend to
have more white fat. So, not all fat has made the same. Now some of the theories
that are going around are saying that cold water immersion, showers,
temperatures, actually help one promote more brown fat in the body as opposed to
white fat. Now I honestly couldn't find that many studies just yet on this, but
but it makes sense because the cold water is working on the same mechanisms
as exercise does, right? So there's a hormone in the body called Irisin and
when this increases, fat burning in the body basically increases. Fat cells are
able to metabolise fatty acids and therefore your body can metabolise fat and
burn fat easier. And irisin increases when you exercise, but also increases
when you immerse yourself in cold temperatures and and that's why many
people say that cold water and exercise work on very similar mechanisms. So more
irisin in general means better cardiovascular health, stronger bones,
leaner bodies and this increases with cold water and exercise. So cold water,
cold showers, for example, may be able to contribute to more irisin which may
contribute to all these positive aspects which are usually just associated with
exercise. Now, listen... I want you to think about cold
water immersion and cold showers, in this way. Any good economist is gonna tell you
that having different streams of income is better because your wealth isn't
contingent on one thing and if you lose something then all your wealth is going
to go away. If you have lots of streams of income, then you have lots of
different stable options and lots of things are bringing in lots of money.
I want you to think about this for exercise. So here's the analogy. You want
to think of nutrition as your full-time job, exercise as your part-time job and
then little things like cold water immersion or taking supplements, these
things are your side hustle, right? These are things you're just doing on the side
for passive income and extra coin. But your main priority of course is
your nutrition and your fitness. So you can't just take cold showers and expect
to get the body of your dreams if you're ignoring nutrition and fitness. I know
plenty of you are reasonable and you know this, but I just have to put it out
there because there are some people in the world that will see that cold
showers have similar benefits to exercise and therefore just take cold
showers. So let's move on to how cold showers may perhaps affect muscle
recovery and strength in your body. So if you're an athlete or you gym
rigorously and regularly then taking cold baths or cold showers can be really
good for your level of recovery. Another really cool thing you can do is
alternating between hot and cold. So the contrast and temperatures actually helps
with circulation and allowing blood to flow to the surface of your muscles and
your skin. So switching the knob from hot to cold
at the end of your shower can be a great way to incorporate this and get the
benefits from both hot and cold temperatures because there are benefits
from both temperatures and we shouldn't just stick to one. So heat affects our
RNA and our DNA; too much of it is a bad thing. There are also some studies which
show that testosterone decreases with a heat and temperature exposure. This is
why you're testicles, for example, hang low so they cool, right? And this is
why people will tell you don't have your laptop on your lap, because the heat is
really bad for your testes and thus your testosterone and the thing is... cold
showers potentially help with this and this is why Russian powerlifters
before their competitions would immerse themselves in cold temperatures
beforehand to increase their testosterone, theoretically. Whether the
amount your testosterone increases from a practice like this is significant
enough to really really increase your muscle growth and strength, that's
unknown and that's unlikely, but you know, everything kind of adds up. If you're
exposing yourself to enough Sun, if you're sleeping enough, if you're
exposing yourself to cold temperatures and trying to prevent
exposure to hot temperatures, then all these things add up and overall they may
make a significant change to your testosterone levels and thus your
ability to feel good and be stronger and be more athletic. But honestly I
personally think all these benefits aren't that important. I think
the biggest benefit you can get from exposing yourself to cold temperatures
is just the voluntary discomfort. Having the discipline to constantly put
yourself in situations which are uncomfortable (it's not that fun being in
cold water), right? So the purpose of it is it for weight loss, I mean you can
just exercise a bit more and get the same amount of calories burned and yeah
there are some benefits like I mentioned for testosterone and muscle recovery, but
just exposing yourself to that discomfort and having the discipline to
that every single day is going to transfer willpower to other areas of
your life. Just like people who do intermittent fasting find it's much
easier to restrain from eating sugar or they're more discipline and other areas of
their life, taking something like a cold shower or meditating on a consistent
basis is gonna help you in so many other areas indirectly. So I hope you try them
out, if not tell me why you don't want to try them out, tell me why you like
them, tell you tell me why you hate them and all that good stuff.
By the way, I have one spot open in my coaching program. So if you want to be coached by
me one on one, then please apply in the email below.
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