Benefits of cold exposure
The practice of cold exposure has gained popularity in recent years. Numerous studies have shown its multiple benefits, both mental and physical.
Mental benefits
Increase of Dopamine and Epinephrine: Exposure to cold increases levels of dopamine and epinephrine, neurotransmitters that improve mood, attention and energy. According to Stanford neuroscientist Dr. Andrew Huberman, cold immersion can increase dopamine levels by 250%, an effect that can last for hours after the session.
Willpower and Determination: Facing the cold on a daily basis strengthens willpower, resilience and self-control. Wim Hof, known as "The Iceman," has popularized this practice as a way to train the mind to overcome challenges and remain calm under pressure.
Energize your Morning: Starting the day with a cold plunge stimulates the nervous system and provides an energy boost that lasts throughout the day. It is a great way to wake up without the need for caffeine and can be used as a powerful pre-workout (especially if training will be done in very hot environments).
Physiological Benefits
Reduction of Inflammation: Cold immersion is known for its ability to reduce inflammation in muscles and tissues, expediting recovery after intense workouts or injuries.
Recovery Post-Training: Soaking in cold water after exercise helps decrease delayed onset muscle soreness (DOMS), allowing you to train more frequently and effectively.
Management of PainCold exposure has a natural analgesic effect, relieving chronic and acute pain, as well as inflammatory conditions such as arthritis.
Metabolism: Exposure to cold increases short-term metabolism as the body burns calories to raise core temperature. Although the calories burned may vary, the transformation of white fat (energy storage) into brown fat (metabolically active) can offer other benefits such as:
+Increased adaptation to coldmaking it possible to feel more comfortable in cold environments.
+Sustained increase of metabolism.
It is important to remember that weight loss, gain or maintenance depends on the balance between calories consumed and calories burned, no one escapes the laws of thermodynamics.
Advantages of using a Norsvik machine:
Wellness Optimization:
To maximize the benefits of cold exposure, it is recommended to complement this practice with a regimen of weight training or regular exercise, a balanced diet, and adequate consumption of protein. This creates a synergy that enhances physical and mental well-being.
***Warning: Before starting any cold immersion regimen, consult with your physician, especially if you have pre-existing conditions such as heart disease, hypertension, or circulatory problems. Cold immersion can be intense and is not suitable for everyone.
Cold Immersion Protocol
Objective of the protocol: Maximize the mental and physiological benefits of cold exposure, based on scientific evidence and the recommendations of Dr. Andrew Huberman.
Frequency
To begin with, 11 minutes of total cold exposure per week seems to be sufficient to obtain most of the benefits described above. This can be spread over 2 to 4 sessions per week.
Daily immersion: suggested for people who have built up more tolerance to cold and have completed the 5-week protocol.
Duration per Session
Start with 1-3 minutes per session.
Duration Objective:
Gradually increase to 3-5 minutes per session.
Note:
It is not necessary to exceed 5 minutes per session to obtain significant benefits.
Water Temperature
Starts between 10°C and 15°C.
Target temperature:
Keep the temperature between 4°C and 10°C, depending on your tolerance.
Individual Consideration:
The coldest temperature you can comfortably tolerate for the desired duration is ideal.
Protocol progression
2 to 3 times per week
3 to 4 times per week
4 to 5 times per week
Protocol summary table
This protocol is designed to optimize health and performance through controlled cold exposure, following best practices backed by science. We can progressively increase exposure time, immersion frequency and reduce temperature.
Adaptations according to Age and Tolerance
Elderly people or people with increased sensitivity to cold: Start with shorter sessions (1-2 minutes) and higher temperatures (15°C), and adjust slowly.
Persons with Medical Conditions: It is vital to consult with a physician before starting the protocol.
Final Considerations
Do not push too hard: More cold or more time does not necessarily mean greater benefits. The key is consistency.
Listen to your body: If you feel excessive pain, dizziness or any worrisome symptoms, stop exposure immediately.
Complement with exercise and nutrition: Best results are achieved by combining cold plunge with a regular exercise regimen and a balanced diet.
If you will be doing contrast therapy (hot/cold) with a sauna or Jacuzzi, it is important to finish with cold.
Do not dry with a towel, try to air dry (increases the metabolic effect).
Ideally plunge first thing when you wake up in the morning. If done at night it can affect sleep due to the adrenaline released.
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