00:00:00
cold water running down your body can
00:00:02
feel very uncomfortable but the benefits
00:00:05
for your health cognition and your
00:00:07
performance are enough to justify
00:00:09
torturing yourself for a few minutes a
00:00:10
day by taking a cold shower if you
00:00:13
actually commit to doing this every
00:00:14
morning when you first wake up you will
00:00:17
feel very different sensations and
00:00:18
effects that can make you even start
00:00:20
enjoying cold showers for example one of
00:00:23
the best instant benefits of stepping
00:00:25
into a cold shower is that you'll
00:00:27
immediately feel a rush of energy
00:00:29
that'll last much longer even after
00:00:31
you're already done you see when you
00:00:33
expose yourself to cold such as in the
00:00:35
form of a cold shower it triggers a
00:00:37
shock response in the body this shock
00:00:40
increases the levels of a hormone known
00:00:41
as noradrenaline and that noradrenaline
00:00:44
improves your oxygen intake and also
00:00:47
increases your heart rate and your
00:00:48
alertness so if you have issues getting
00:00:51
your morning started and feeling
00:00:52
energetic and ready to take on the day
00:00:54
taking a cold shower may be your
00:00:56
solution along with a physical boost in
00:00:58
energy taking a cold shower first thing
00:01:00
in the morning will also give you a
00:01:02
psychological boost that can improve
00:01:04
your performance and your productivity
00:01:06
throughout the rest of the day this is
00:01:08
due to two main reasons first by taking
00:01:10
a cold shower you've already had your
00:01:12
first win of the day which makes you
00:01:15
more likely to continue practicing other
00:01:17
positive and beneficial behaviors that
00:01:20
may not feel so pleasant while you're
00:01:22
doing them these include things like
00:01:24
working out eating clean and getting
00:01:26
work done the second way that cold
00:01:28
showers benefit your psychology is by
00:01:30
increasing mental toughness taking them
00:01:32
daily trains your mind to confront
00:01:34
things which are uncomfortable be in
00:01:36
control of your emotions and handle
00:01:38
stressors that occur during daily life
00:01:40
more efficiently in general next is a
00:01:43
benefit that we can all use right now
00:01:45
and that's enhanced immunity that's
00:01:46
right if you take cold showers there's
00:01:48
evidence that supports the fact that
00:01:50
you'll be less likely to get sick this
00:01:52
is because consistent cold water
00:01:53
exposure leads to a stress response and
00:01:56
that creates certain changes in the body
00:01:58
that ultimately boost your immune system
00:02:00
function a study from the czech republic
00:02:02
showed that when athletic young men were
00:02:04
immersed in cold water three times a
00:02:07
week for six weeks
00:02:08
it boosted their immune system in a
00:02:10
statistically significant way another
00:02:12
study looked at whether cold water
00:02:14
immersion has the ability to impact
00:02:16
biomarkers of the immune system in young
00:02:18
healthy men the researchers found that
00:02:21
the cold water immersion three times per
00:02:22
week for six weeks was able to increase
00:02:24
the number of lymphocytes in these young
00:02:26
men's bodies a lymphocyte is a type of
00:02:29
white blood cell that helps attack
00:02:30
invading bacteria viruses and toxins as
00:02:33
well as the body's own cells that have
00:02:35
been taken over by viruses or become
00:02:37
cancerous so if you're interested in
00:02:39
improving your immune system taking cold
00:02:41
showers could be the very thing that you
00:02:43
need as it may help you reduce how often
00:02:46
you get sick another huge benefit that
00:02:48
goes hand in hand with your improved
00:02:50
psychology and immunity is that you'll
00:02:52
actually be more likely to show up to
00:02:54
work that's right a study from the
00:02:56
netherlands that included 3018 people
00:02:58
compared groups of people that took cold
00:03:00
showers to groups that took warm showers
00:03:03
to find out who took more time off of
00:03:05
work the participants were split into
00:03:07
four groups and each of those were
00:03:09
instructed to take a warm shower every
00:03:11
day for 30 days the only difference was
00:03:14
that one group was asked to end it with
00:03:16
30 seconds of cold water another group
00:03:18
with 60 seconds of cold water and the
00:03:20
last with 90 seconds of cold water
00:03:23
meanwhile the control group only took
00:03:24
warm showers after a month of following
00:03:27
this protocol researchers found that the
00:03:29
cold shower groups were less likely to
00:03:31
take time off from work due to sickness
00:03:34
than those who took warm showers on top
00:03:36
of that after the month-long study was
00:03:38
over 64 percent of the participants
00:03:40
continued the cold water regimen because
00:03:42
they actually enjoyed it and after a
00:03:44
three-month follow-up period the
00:03:45
researchers found that the groups that
00:03:47
had cold water exposure had a 29
00:03:50
reduction of self-reported sick leave
00:03:52
from work another excellent health
00:03:54
benefit that cold showers will provide
00:03:56
is an improvement in blood circulation
00:03:58
for example a study published in the
00:04:00
international journal of sports medicine
00:04:02
looked at how cold water immersion after
00:04:04
exercise affected blood flow the result
00:04:06
was that after four weeks the scientists
00:04:08
found an improvement in blood flow to
00:04:10
and from muscles most people realize
00:04:12
that enhanced blood flow has benefits
00:04:14
for your heart your cardiovascular
00:04:15
system your brain and of course your
00:04:17
blood pressure but aside from these
00:04:19
health boosting benefits it also leads
00:04:21
to performance boosting benefits for
00:04:23
your muscles as well for example one of
00:04:26
the benefits is that your muscles will
00:04:27
be able to recover faster and clear
00:04:30
waste products out faster the improved
00:04:32
blood flow enhances recovery by
00:04:34
increasing the efficiency of your body
00:04:36
at delivering nutrients to your muscle
00:04:38
tissue which is why cold showers can
00:04:40
also be helpful as a recovery tool
00:04:42
another thing is that since your muscles
00:04:44
will get more blood flow that'll lead to
00:04:45
an improvement in your endurance
00:04:47
capacity that's because more blood flow
00:04:49
to your muscles assists with your body's
00:04:51
ability to deliver oxygen to your
00:04:53
muscles and remember oxygen is energy
00:04:56
aside from that cold exposure benefits
00:04:58
your endurance levels in other ways for
00:05:00
example it helps boost mitochondrial
00:05:02
biogenesis this is a fancy way of saying
00:05:05
that it increases the number of
00:05:06
mitochondria in your body which are the
00:05:09
powerhouses of your cells mitochondria
00:05:12
are actually crucial for endurance
00:05:14
capacity they give your body the ability
00:05:16
to use oxygen for energy production and
00:05:19
muscular endurance is highly related to
00:05:20
your body's ability to being able to
00:05:22
produce energy from oxygen optimally we
00:05:25
have research that shows that four weeks
00:05:27
of cold water immersion at 50 degrees
00:05:29
fahrenheit for 15 minutes three times a
00:05:31
week after running led to an increase in
00:05:34
mitochondrial biogenesis within muscle
00:05:36
tissue and another study found that cold
00:05:38
water exposure following high intensity
00:05:40
running increased pgc1 alpha which is a
00:05:43
gene that also increases the number of
00:05:45
mitochondria found within muscle tissue
00:05:48
now going back to some psychological
00:05:49
benefits there is anecdotal evidence
00:05:51
that cold exposure can improve your mood
00:05:54
and that it can even be used to prevent
00:05:56
and treat depression one of the ways
00:05:58
that a cold shower can improve your mood
00:06:00
and make you feel happy is by increasing
00:06:02
the levels of the neurotransmitter
00:06:04
norepinephrine which we talked about
00:06:05
earlier norepinephrine is actually one
00:06:07
of the key three neurotransmitters
00:06:09
involved in happiness the other two
00:06:11
being serotonin and dopamine research
00:06:13
shows that when you deplete
00:06:14
norepinephrine in a person they become
00:06:17
depressed it's been shown in both mice
00:06:19
and human studies that cold exposure can
00:06:22
actually increase norepinephrine which
00:06:24
is why cold showers might be beneficial
00:06:26
for increasing your happiness and
00:06:28
treating any kind of depression now to
00:06:30
get the full benefits the water has to
00:06:32
be pretty cold for example we have a
00:06:35
study that found that one hour of cold
00:06:36
water immersion at 68 degrees fahrenheit
00:06:39
did not increase norepinephrine
00:06:41
meanwhile one hour at 57 degrees
00:06:43
fahrenheit did increase norepinephrine
00:06:45
and the difference between just 10
00:06:47
degrees of temperature was huge the
00:06:50
group that sat in 57 degree water
00:06:52
increased norepinephrine by 530 percent
00:06:55
now i realize that spending an hour in
00:06:57
the shower or even in a cold bath sounds
00:06:59
ridiculous fortunately you don't have to
00:07:01
spend that much time to experience the
00:07:03
benefits for your mood in fact after a
00:07:05
five minute cold shower on the coldest
00:07:07
setting you'll most likely feel a big
00:07:09
difference but if you want to experience
00:07:11
the full range of positive feelings that
00:07:13
cold therapy can provide i would
00:07:15
recommend trying an ice bath since ice
00:07:17
baths are significantly colder it'll
00:07:19
only take a short while like maybe even
00:07:21
a minute or two for you to feel the
00:07:23
changes throughout your entire body and
00:07:25
it's proven that you don't need to stay
00:07:27
in really cold temperatures for anywhere
00:07:29
near an hour to experience the full
00:07:31
benefits all we have to do is look at a
00:07:33
long-term study that found that
00:07:34
immersing yourself in cold water set at
00:07:36
40 degrees fahrenheit for just 20
00:07:38
seconds for 12 weeks can increase
00:07:40
norepinephrine by 200 to 300 percent a
00:07:44
true ice cold ice bath will be even
00:07:45
colder than that and if you don't want
00:07:47
to make your own ice bath you can search
00:07:49
for a local russian korean japanese or
00:07:51
turkish bath house as they usually have
00:07:53
ice baths along with the saunas in their
00:07:56
facilities next let's talk about
00:07:57
inflammation because you'll experience
00:07:59
less of it thanks to cold showers keep
00:08:02
in mind inflammation isn't always a bad
00:08:04
thing in fact it's crucial for various
00:08:06
reasons including the fact that
00:08:08
inflammation is necessary to start
00:08:10
recovering from an injury inflammation
00:08:12
happens to be one of the first steps of
00:08:13
the healing process where the increased
00:08:16
blood flow to the injury site is used to
00:08:18
eliminate and clear out the damaged
00:08:20
tissues and the dead cells but when
00:08:22
inflammation is chronically elevated
00:08:24
especially for no reason that's when
00:08:26
you'll run into issues chronically high
00:08:28
inflammation speeds up the aging process
00:08:30
and increases your risk of many
00:08:32
different diseases including heart
00:08:33
disease cancer and diabetes some of the
00:08:36
best ways to keep inflammation under
00:08:38
control are by eating a healthy diet
00:08:41
staying active and getting enough sleep
00:08:43
but in addition to those taking a cold
00:08:45
shower every morning can also help this
00:08:48
is once again because cold exposure
00:08:50
increases norepinephrine and
00:08:51
norepinephrine's list of benefits extend
00:08:54
out to inflammation as well because it
00:08:56
inhibits the inflammatory pathway in the
00:08:58
body by decreasing levels of tnf alpha
00:09:01
tnf alpha is a very potent molecule that
00:09:03
causes a rise in inflammation and is
00:09:05
involved in almost all human diseases
00:09:07
ranging from cancer to diabetes to
00:09:09
inflammatory bowel disease
00:09:11
norepinephrine also decreases other
00:09:13
inflammatory chemicals like macrophage
00:09:15
inflammatory proteins so taking cold
00:09:18
showers daily could indirectly reduce
00:09:20
your risk of certain diseases by
00:09:22
lowering inflammation now many of the
00:09:24
benefits that i've already mentioned
00:09:26
like improved blood flow and endurance
00:09:29
lead to further benefits like improved
00:09:32
cognitive and mental performance i've
00:09:34
already mentioned that norepinephrine
00:09:35
helps to increase focus alertness and
00:09:38
happiness this is especially apparent
00:09:40
for me when i climb out of an ice bath
00:09:42
and my body starts returning to normal
00:09:44
body temperature you can literally feel
00:09:47
your gaze becoming more focused and your
00:09:49
brain becoming more alert aside from
00:09:51
norepinephrine you have special proteins
00:09:54
that recognize and respond to the cold
00:09:56
for example one study found regular cold
00:09:58
water swimmers had higher levels of rbm3
00:10:01
in their blood this is a cold shock
00:10:04
protein that's important for creating
00:10:05
new connections between neurons in the
00:10:07
brain this process of creating these new
00:10:09
neurons is known as neurogenesis and
00:10:12
aside from exercise and fasting cold
00:10:14
showers also offer another way to boost
00:10:17
this function we have studies that show
00:10:19
this clear as day for example in older
00:10:21
adults cold water applied to the face
00:10:23
and neck has been directly shown to
00:10:24
improve brain function moving on let's
00:10:27
talk about weight loss because a lot of
00:10:29
people are under the impression that
00:10:31
cold showers will help you burn fat
00:10:33
don't get me wrong taking a cold shower
00:10:35
every morning isn't going to get you
00:10:37
shredded if you don't train hard and
00:10:39
smart and follow a good nutrition plan
00:10:41
those factors are by far the most
00:10:43
important for success in regard to body
00:10:45
composition
00:10:46
however taking a cold shower every
00:10:48
morning might give you a tiny boost in
00:10:50
fat loss this is because cold exposure
00:10:52
activates brown fat brown fat is a
00:10:55
special type of fat that produces heat
00:10:57
to help maintain your natural body
00:10:59
temperature in cold conditions the
00:11:01
activation of this fat causes a decent
00:11:03
increase in your metabolic rate which is
00:11:05
why cold showers can help with fat loss
00:11:07
in fact we have a study that found that
00:11:09
cold water immersion in 68 degrees
00:11:11
fahrenheit for one hour raised metabolic
00:11:13
rate by 93
00:11:15
and one hour at 57 degrees fahrenheit
00:11:17
raised metabolic rate by 350 percent
00:11:20
again you can experience a significant
00:11:21
increase in metabolic rate in a shorter
00:11:23
period of time by lowering the
00:11:25
temperature further by using an ice bath
00:11:27
as your progression to your cold showers
00:11:30
with all that said it's important to
00:11:31
remember that some people experience an
00:11:33
increase in hunger after cold exposure
00:11:36
so make sure that you don't make up for
00:11:38
the small increase in the amount of
00:11:40
calories you burned in the cold shower
00:11:42
or ice bath by eating more food
00:11:44
afterwards so those are the nine main
00:11:46
benefits for your body one last indirect
00:11:49
benefit that you'll experience is a
00:11:50
financial one because cold showers do
00:11:52
happen to save a little bit of money a
00:11:54
little over forty percent of the energy
00:11:56
expended during your shower is spent on
00:11:58
heating that water given that the
00:12:00
average shower lasts about eight minutes
00:12:01
and uses about 20 gallons of hot water
00:12:04
you'll probably only save around roughly
00:12:06
a hundred dollars a year which isn't
00:12:08
much but it's a nice additional benefit
00:12:10
to improving your health and your
00:12:11
performance so that about wraps it up i
00:12:14
really hope you guys enjoyed this video
00:12:16
if you did make sure you subscribe to
00:12:18
the channel also if you really feel
00:12:20
stuck and you want extra help with
00:12:22
reducing stubborn body fat or packing on
00:12:24
muscle my team and i can definitely help
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that's what we do working with us you'll
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00:12:30
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00:12:36
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00:12:38
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00:12:42
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00:12:44
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most of our clients aim to lose a
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minimum of 20 pounds or 5 of their body
00:12:55
fat and we have a long history of
00:12:56
hitting those numbers and a proven track
00:12:58
record of success so if you'd like to
00:13:01
find out more you can click the link
00:13:02
below in the description or just head
00:13:04
straight on over to my website directly
00:13:06
at
00:13:07
gravitytransformation.com i'll see you
00:13:08
guys soon
00:13:14
[Applause]
00:13:29
you
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