Cold Plunge

Dear Friend,

Cold therapy has become popular in the longevity space based on the benefits of hormesis. Cold therapy is an ancient treatment from Egypt that was popularized as cryotherapy in the 1970s and more recently cold plunging.

Benefits of cold plunge:

• Anti-inflammatory

• Metabolism

• Immune function

• HRV

• Deep sleep

• Resilience

Personally, I have seen benefits in my HRV, deep sleep, and inflammation. I am currently recovering from a respiratory illness, so have been testing the immune function benefits. Wim Hoff has completed some amazing feats and reproduced his techniques to show the benefits on immune function.

Recommended durations for cold plunge:

The ideal duration is dependent on the temperature (Fahrenheit), the below are guidelines:

• 50-59F: 10-15 minutes

• 40-49F: 5-10 minutes

• 32-40F: 1-5 minutes

Harms of cold plunge:

Like any intervention showing meaningful benefits, there are counter-indications or harms. For this reason please consult a medical provider to determine if cold plunging is safe for you.

• Hypothermia/frost bite

• Increased blood pressure

• Heart strain

• Exacerbate vascular contraction (Raynaud’s phenomenon)

• Inhibit muscle hypertrophy

The potential harm I consider most for myself is the theoretical inhibition of muscle hypertrophy. The muscle growth process requires an inflammatory response to build/repair muscle and the cold can inhibit this process. Thus the ideal time for cold plunge is pre workout or at least 8 hours post workout. We generally advise for early morning or before going to sleep.

Atomic Habits - Make it easy:

Early morning or late at night makes cold plunging logistically challenging if it’s not available at your home. Stand alone units exist (Plunge), which requires space for a separate tub and the maintenance of sitting water (leaks, mold).

More recent devices have emerged like ZeroIcePod, which is an external cooling unit that is both mobile and flexible to be used on any tub. I currently use this device in my home and can get my bathtub down to 58F after 3-4 hours of cooling.

Disclaimer: I am a medical advisor for ZeroIcePod (Discount code: bodytimemd)

At BodyTimeMD, we consider safety and practicality of interventions for our clients. Hope this provides some insight, let’s talk if you are interested in finding out more about your body.

 This newsletter is intended for informational purposes only and does not constitute giving medical advice or endorsing any treatment. The use or application of the content herein forms no doctor-patient relationship. The information in this newsletter should not substitute for professional medical evaluation, advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.

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Thanks,

Mike