Cold Water

The Secret to Weight Loss: Cold Therapy Unveiled

December 28, 20232 min read

In our ongoing quest to understand weight loss and the numerous methods to achieve it, one surprising ally has emerged: cold therapy. Also know as the cold plunge. Recently, I had the chance to dive deep into this topic with an expert on a podcast, and the insights shared were nothing short of enlightening.

The Science of Calories and Cold

At its core, a calorie is a measure of heat – specifically, the amount of energy needed to raise the temperature of one cubic centimeter of water by one degree Centigrade. This fundamental understanding opens up a fascinating perspective on weight loss. When our body loses heat, it's essentially shedding calories.

This phenomenon was notably observed in Olympic swimmer Michael Phelps during the Beijing Olympics. Despite his consistent training regimen, his caloric intake skyrocketed to 10,000 calories a day due to swimming in a pool that was four degrees colder than what he was accustomed to.


Because water is 29 times more effective at removing heat from the body than air.

Cold Plunge St George

The Four Major Effects of Cold Water Immersion

1. Activation of Cold Shock Proteins: When exposed to cold water, our liver releases cold shock proteins into the bloodstream. These proteins are powerful agents in combating free radical oxidation and accelerating muscle repair.

2. Peripheral Vasospasm: This phenomenon drives oxygen into our core and brain, mimicking the effects of Delta wave sleep – the deepest sleep stage. The result? A significant mood lift, often making it hard to remain in a bad mood after a cold plunge.

3. Intense Calorie Burning: Cold water immersion triggers a rapid loss of heat from the body, leading to an unparalleled rate of fat burning and brown fat activation. No amount of high-intensity interval training or weightlifting comes close to the fat-burning efficiency of cold water immersion.

4. Ideal Conditions for Cold Plunging: For optimal benefits, the water temperature should be around 50 degrees Fahrenheit. The recommended duration is a minimum of three minutes and a maximum of six, done daily.

Cold Plunge vs. Cryotherapy

While both cold plunge and cryotherapy offer benefits, cold plunge is more effective due to water's superior thermogenic properties compared to air.

A daily routine of cold plunging at the right temperature and duration can lead to significant improvements in weight loss and overall well-being.

In conclusion, cold therapy presents a unique and efficient way to aid weight loss, alongside its other health benefits.

It's not just about enduring the chill; it's about embracing a scientifically proven method to enhance your weight loss journey. So, for those looking to shed pounds in a novel way, it might be time to consider taking the plunge – literally.

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Jace Vernon

A man trying to be the best version of himself

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