11 minutes is all you need to get the benefits of cold exposure. 

Here's what I suggest. Spend the last 2 minutes of your daily shower turned cold. Not ice cold, but colder that what is comfortable. Focus on slow, steady breathing.  

Immune boosting, fat burning, hormone activating, brain chemical optimizing in a few sessions per week adding up to 11 minutes. 

This is based on recent research cited by Andrew Huberman pointing at 2-4 sessions 1 to 5 minutes each is all you need. 

If you're new to cold exposure, check out these previous episodes. And if you're ready for an Ice Barrel - use code OPP HERE

387 Cold exposure could change your life

332 The ultimate cold plunge episode 

Find OPP episodes, discounts on products, learn about my Life Coaching and Performance Coaching work at Seanmccormick.com