Q&A: Cold Plunge, Creatine, Best Air Filters and Favorite At-Home Sauna | Ultimate Human Short
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Cold Plunging
shares his insights on the optimal cold plunging routine, emphasizing its benefits for mood and energy. He suggests a water temperature of 48 to 50 degrees Fahrenheit, with a duration of three to six minutes, as the ideal range for daily practice. This routine is not about cold adaptation but rather about shocking the body to release cold shock proteins and activate brown fat, which can enhance mood and emotional state 1.
We're not trying to cold adapt the body. We're trying to cold shock the body. Release cold shock proteins, turn on the brown fat activation, exchange calories for heat, get a peripheral vasoconstriction, activate sirtuins.
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He notes that this practice can become a "new drug of choice" due to its invigorating effects 1.
Shower Alternatives
For those unable to invest in a cold plunge, recommends cold showers as an effective alternative. He advises starting with a regular shower, then switching to the coldest setting for one to three minutes. This method can still provide the benefits of cold plunging, such as mood elevation and increased energy 1.
If you don't want to spring for a cold plunge, I totally understand that's a big investment. There's several thousand dollars, but you can always just take a cold shower.
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Gary also shares a technique to help rewarm fingers after exposure to cold, which involves swinging the arms to improve circulation 1.