Believe it or not, a successful Cold Thermogenesis (CT) practice takes, well...practice!
hile it may seem simple to jump into a cold shower or immerse your body in freezing water, it takes time to get adapted to extreme temperatures—especially when we have little exposure to them any more. But, there are plenty of ways to make the process easier and our team has definitely learned a thing or two through trial and error.
Here is some of what we picked up along the way—hopefully it can be helpful in optimizing your own CT practice.
Tips And Tools For Success:
1. Just get started. It can be challenging to find the motivation to fully immerse yourself in ice cold water. But, the truth is it only gets easier with repetition, so take it one session at a time and don’t give up.
2. Make it fun! CT should not be a dreadful experience. Sure, it’s uncomfortable, but ultimately, it should leave you feeling great. The best way to make this happen is to include others in the experience. Not only will this create accountability, but it breeds community and community optimizes success.
3. Think about what you are doing before your CT session and plan accordingly. Here are some ideas and potential benefits:
4. Think about what you are doing after your CT session and how you plan on recovering. Our favorite recovery methods are:
5. Whatever method you choose, make sure you’ve prepped ahead of time to make recovery easier.
6. Listening to a podcast or music during your CT session can help the time go by faster.
7. Cold showers may actually be more difficult than full body immersion. There's something about being pelted by droplets of cold water that is far more uncomfortable than simply sitting in the water. If you have your cold shower practice down, don't be afraid to move on to a full immersion practice—you may just be surprised.
8. If you have a full day, make it an experience. Start a fire and go back and forth between the cold and warmth or find a natural water source and embark on an adventure.
9. Build up slowly: We won’t lie—CT in any form is not easy at first. And that’s okay! It may take some time to get used to temperatures you have actively avoided your entire life. The best way to build a sustainable practice is to start slow and build up over time. Commit to adding a consistent amount of time—for instance, 1 additional minute each session—over the course of a specific time period.
10. Focus on breathing! Redirecting your attention towards something you can control is a great way to push through a tough session and gain some additional benefits. Be consistent: The best way to continue reaping the incredible benefits of CT is to do it regularly. If you miss a couple sessions, don’t beat yourself up, but commit to picking it back up. There are several ways to guarantee consistency: Get your friends to join you. Community creates accountability.
11. Do it everyday and be flexible. Even if you don’t have time to jump in for 45 minutes, don’t worry—keep it short, but just do it.
12. Utilize cold showers. Ending every shower with a healthy dose of cold is great way to experience the stimulus each day. Even if you utilize a different practice, keep the cold showers going.
13. Do it with others: This is a big one! Connecting community with the cold is truly one of the most important ways to be successful. Find some people as crazy as you are and make it a part of your routine—you’ll find you gain a lot more than just some brown fat.
CT is a journey, so enjoy the process along the way! Focus on continually optimizing your practice and sharing what you’ve learned with others!
Here is some of what we picked up along the way—hopefully it can be helpful in optimizing your own CT practice.
Tips And Tools For Success:
1. Just get started. It can be challenging to find the motivation to fully immerse yourself in ice cold water. But, the truth is it only gets easier with repetition, so take it one session at a time and don’t give up.
2. Make it fun! CT should not be a dreadful experience. Sure, it’s uncomfortable, but ultimately, it should leave you feeling great. The best way to make this happen is to include others in the experience. Not only will this create accountability, but it breeds community and community optimizes success.
3. Think about what you are doing before your CT session and plan accordingly. Here are some ideas and potential benefits:
- If you are just starting out, eating a high-fat meal may make the session a bit easier.
- Engage in some kind of physical activity beforehand. Whether this be a workout or just getting some yard work done—any movements that heat you up and may make the session a bit easier. You may even want to take a dip! Our personal favorite is a ruck—even a short one-- before we jump in.
4. Think about what you are doing after your CT session and how you plan on recovering. Our favorite recovery methods are:
- Sun exposure—especially on hot days where the UV is high.
- Fire—reap the benefits of IR/Red light while you warm up.
- Sauna—quick and easy way to offer a contrast.
5. Whatever method you choose, make sure you’ve prepped ahead of time to make recovery easier.
6. Listening to a podcast or music during your CT session can help the time go by faster.
7. Cold showers may actually be more difficult than full body immersion. There's something about being pelted by droplets of cold water that is far more uncomfortable than simply sitting in the water. If you have your cold shower practice down, don't be afraid to move on to a full immersion practice—you may just be surprised.
8. If you have a full day, make it an experience. Start a fire and go back and forth between the cold and warmth or find a natural water source and embark on an adventure.
9. Build up slowly: We won’t lie—CT in any form is not easy at first. And that’s okay! It may take some time to get used to temperatures you have actively avoided your entire life. The best way to build a sustainable practice is to start slow and build up over time. Commit to adding a consistent amount of time—for instance, 1 additional minute each session—over the course of a specific time period.
10. Focus on breathing! Redirecting your attention towards something you can control is a great way to push through a tough session and gain some additional benefits. Be consistent: The best way to continue reaping the incredible benefits of CT is to do it regularly. If you miss a couple sessions, don’t beat yourself up, but commit to picking it back up. There are several ways to guarantee consistency: Get your friends to join you. Community creates accountability.
11. Do it everyday and be flexible. Even if you don’t have time to jump in for 45 minutes, don’t worry—keep it short, but just do it.
12. Utilize cold showers. Ending every shower with a healthy dose of cold is great way to experience the stimulus each day. Even if you utilize a different practice, keep the cold showers going.
13. Do it with others: This is a big one! Connecting community with the cold is truly one of the most important ways to be successful. Find some people as crazy as you are and make it a part of your routine—you’ll find you gain a lot more than just some brown fat.
CT is a journey, so enjoy the process along the way! Focus on continually optimizing your practice and sharing what you’ve learned with others!
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