The Ultimate Human with Gary Brecka 14. Cold Water Exposure for Fat Burning, Mood Boosts, and More | Ultimate Human Short with Gary Brecka
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Nov 30, 2023 
In this episode, guest Gary Brecka discusses the benefits of cold water therapy such as cold showers and ice baths. Exposing yourself to cold water for even 1-3 minutes a day can improve mood, increase fat burning, and exercise the vascular system. Gary breaks down the benefits, the science, and how beginners can start with cold showers, working up to ice baths and cold plunges for 3-6 minutes to gain these benefits in a safe way without overstressing the body.
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Cold Shower Basics
- Start with 1 minute of cold showers and gradually increase to 3 minutes.
- This offers similar benefits to longer cold plunges, especially for beginners.
Vascular Exercise
- Cold exposure causes vasoconstriction, forcing blood to the core and brain.
- This process exercises the vascular system, similar to exercising skeletal muscles.
Brown Fat Activation
- Cold plunging activates brown fat, our body's thermostat.
- Activating brown fat helps burn calories to restore body temperature.