What is Ray's cold stress protocol?

Ray Cronise's cold stress protocol involves several methods of cold exposure spread across different settings and temperatures. Here are the key components:

1. Contrast Showers: A common part of Ray's routine involves alternating between hot and cold water in the shower. This method leverages the benefits of both heat and cold stress.

2. Swim Spa: Ray mentioned using an 8x16 swim spa in his backyard, capable of reaching temperatures from 45°F up to a hot tub setting. Regular cold exposure involves submerging his shoulders or even his entire body at various temperatures.

3. Cold Bathtub: After activities like skiing, Ray uses cold baths filled with the coldest tap water available. This helps with muscle recovery and reduces fatigue.

4. Daily Exposure: Ray also mentions living in a cold environment by setting his home's heating to around 50°F during winters, thereby living in chronic cold stress.

5. Temperature Variation: Different parts of Ray's protocol involve varying the water temperature from 60°F to 80°F for exposure, allowing flexibility and adaptation based on the desired effects.

These practices have shown benefits in brown adipose tissue activation and metabolic shifts, although Ray emphasizes that dietary restriction is crucial to maximize the fat-burning effects 1 2 3.