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episode #104

Cold Exposure for Fat Loss?

December 17, 2021 in Podcast


The more I research cold thermogenesis, the harder it is to ignore all the benefits it can have on you.

Immersing in freezing water may be uncomfortable for a bit, but exposing yourself to cold temperatures can actually boost metabolism and ward off disease. Cold exposure is also important for regulating body fat levels and can help promote healthy weight management.

When you’re exposed to colder environments, your body works harder to maintain homeostasis and regulate core temperature. It produces more energy to stay warm, burning calories to produce that heat. This, in turn, stimulates metabolism.

Cold thermogenesis influences metabolism because it stimulates brown adipose tissue (BAT), also known as brown fat. The effect of this heat production is that it helps the body burn fat to promote fat loss. It also lowers the heart rate, burns calories, and as mentioned, promotes weight loss.

The physical benefits don’t fully reflect the most important reason why cold training is a practice worthy of a daily habit. We are hardwired to pursue comfort and avoid discomfort. In our modern environment, this amounts to a life limited by our “comfort zone."

By training in the cold, we learn to step far outside our comfort zone, and into a mindset of growth. Instead of turning away from discomfort, we learn to open to it.

Jumping into cold water, despite all the discomfort it can cause, can teach us a number of things about ourselves:

Inner strength, grit and resilience can be trained.
We are capable of doing difficult, and uncomfortable things.
And, we learn that our cold training practice gives us a formula for embracing other life challenges.
As you can see, the possible upsides are good enough reasons to give cold training a try, and all you really need is access to a shower!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. Right. Brian grin here with the get lean eat clean podcast. Hope you had a great weekend and happy Thanksgiving, and I'm excited to talk about a hormetic stressor that I have been getting into, and that is cold therapy.

0 (46s): I've done it on and off. I used to jump in cold tubs back at my parents' place, and I've done it here and there with cold showers. Recently, I purchased a cold puncher. You can build your own. I bought it through a company called re renew therapy, and I really love it. So I thought it would be, yeah, I thought it'd be cool to sort of talk about the benefits and why you should implement it into your life. There's a lot of research out there regarding cold thermogenesis, and I just want to touch on all the benefits. They were hard to ignore. You know, you think immersing yourself in freezing temperatures. You know, why would that be beneficial?

0 (1m 27s): It can be uncomfortable for a bit, but exposing yourself to these cold temperatures can actually help boost metabolism and ward off disease. Now cold exposure has also been linked to regulating body fat levels as well as, as well as help promoting healthy weight management. Now I wouldn't promote cold thermogenesis is as a way to necessarily lose weight, but it definitely can't hurt because when you're exposed to these cold environments, your body actually has to work harder to maintain what's called homeostasis and regulate your core body temperature. Now it produces more energy for your body to stay warm.

0 (2m 10s): Your body has to work hard. And I, you sort of noticed this. I noticed that when I go in the cold plunger that you just sort of have to breathe and eventually once you get past the first 30 seconds or so your body creates a state of like warmth and you're actually burning calories to produce this heat. So this in turn can stimulate your metabolism. So cold thermogenesis Denis is like I mentioned, can influence your metabolism because it stimulates what's called brown adipose tissue also known as brown fat and the effect of this heat production can help burn body fat and also promote fat loss as well as lower your heart rate and burn calories as well.

0 (2m 54s): So needless to say, there's definitely more research that needs to be fully understood with all of these, but it's all in a positive manner. And like mentioned before it can help increase fat loss, boost, immunity, improve mood and athletic recovery. I will tell you this when I get out of it, I've been only going at it for two and a half, three minutes. I mean, right away, you can tell that shift in your mood mainly because your blood plasma levels of what's called your nor EPR MRF and significantly rise in response to the cold thermogenesis. So it can increase mood, attention focus, which I love, obviously these physical benefits don't fully reflect.

0 (3m 38s): Actually the important reason why I think this cold practice can be worth it. I was doing a little bit of research and I totally agree on, on the sense that, you know, by when you train in something that's uncomfortable, like the cold we learned to step outside of our comfort zone and open to what's called like a mindset of growth instead of turning away from this desk, this comfort, we learn to be open to it. And I definitely think the things that you can learn that I'm gonna talk about in a bit, you can apply to other areas of your life because, you know, for the most part as humans, and we're so blessed living in the United States, that we're hardwired to pursue comfort and avoid discomfort.

0 (4m 18s): So in our modern environment, this is make it a lot easier. You can get whatever you want on the tip of your fingers and this amounts to a life where we're essentially in our comfort zone, more so than getting uncomfortable. And so I found a cool quote by Tim Ferris. Who's written some great books and he, he, his quote was the more I loved it. The more voluntary suffering you build into your life, the less involuntary suffering will affect your life. So I'll say that again, the more voluntary suffering you build into your life, the less involuntary suffering will affect your life, which is totally true. And jumping into cold water, you know, despite all the discomfort it can cause it can teach you a number of things about ourselves.

0 (5m 5s): Some of the things I've noticed is just inner strength, grit, resilience. This can all be trained. And just the fact that you're capable of doing something that's difficult and uncomfortable, uncomfortable can go a long way and applied to other areas of her life. And it sort of gives you this formula for embracing other life challenges. Now, I found a cool quote to finish up this with Ben Greenfield has a ton of great content on there also has a really great podcast and the quote goes with practice. We become the type of person whose aspirational identity and values drive our behavior, as opposed to allowing our feeling feelings to run the show.

0 (5m 46s): It's a small but powerful revolutionary act of defiance against our feelings that builds grit, discipline, integrity, and self-efficacy. So I love that quote by Ben Greenfield. And I think that sort of sums everything up. So hopefully this inspires you to get a little bit uncomfortable and, you know, just start off with maybe some cold showers and maybe the last 15, 20 seconds turn on cold and just breathe through it. And then you can sort of work your way to a little bit longer. You don't need a cold punch. Maybe the next level would be getting a tub or filling up your tub and then putting ice, but either way it all works in a positive manner. And I think you'll really find benefit to it as you can tell.

0 (6m 29s): I F so anyways, if you have any questions, feel free to email me brian@briangreen.com. Hope you're enjoying these micro podcasts. And let me know if you're going to do some cold plunging this week or cold showers. I think you'll really find benefit from it. So thanks so much for listening and enjoy the rest of the day. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was.

0 (7m 11s): Thanks again, and have a great day.

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