The Latest Trends For Energy Boosts
Cold plunges, cold showers or cold water swims have become incredibly fashionable.
At least in my Instagram feed, I see many people sharing stories and photos of themselves in an ice-cold bath while submerged up to their necks. Enthusiasts claim it makes them feel happier, healthier, and more energized.
The other day I was chatting on a chairlift with a stranger who couldn't stop raving about Wim Hof (the most popular advocate of immersing himself in barrels of cold water). So I wanted to take a closer look at the science behind it.
What's the deal with this cult and cold water therapy?
It's simple: the goal is to stay in cold water for three to 10 minutes.
But does it work? And what exactly is its effect on health?
I’ll focus on the three main claims.
- Hormonal boost - You'll feel happier and more energetic
- Immune system- You'll be healthier
- Metabolism boost- You’ll lose weight faster
1. Hormone boost
It's true. We do get a hormone boost.
Studies have shown that 1 hour in 14 degrees Celsius cold water leads to a massive increase in dopamine and norepinephrine.
Similar to sprinting up a hill or other workouts.
However, the difference between a cold shower and a hill sprint is that the cold water triggers a specific stress response. It increases arousal, which makes us feel energized. So you can believe it when people say they feel great. They probably do... for a while.
Increased arousal first thing in the morning will make you feel energized.
I can relate to this. When I take a 2-3 minute cold shower in the morning, I feel alert and ready for my 7am calls. But the same thing happens when I go for a jog or turn up the music and dance around the apartment. (I refrain from the latter for the sake of being a good neighbor).
While cold baths or cold showers are great and easy to boost your mood, the long-term effects have yet to be proven... There is more research in other areas with the same effect: Exercise, talking to friends, walking in nature, and it's much more robust.
2. Immune System
It’s true: Sitting in 14-degree Celsius water for an hour activates the immune system.
I remember my father telling me that he hardly ever gets sick because he has such a strong immune system, and he claims that this is a result of being exposed to cold water after showering. Not for an hour but a few minutes.
So what does cold water do to our immune system?
Physiologically, it's a stress response. And those of you who have been in cold water, probably agree that the first moment of cold water touching your skin is more likely to make you want to run away (stress) and less likely to make you want to stay there all day (comfort).
Doing something that triggers the stress response (and shuts off quickly) seems to boost the immune system. So yes, activating the immune system can reduce illness.
But does it work better than the other things you already do to take care of your health?
Similar to the hormone boost, there is little long-term data on whether cold plays a role.
Again, go for a jog, lift weights or do an Insta Live. This will also boost your immune system.
3. Boosting metabolism makes losing weight easier
Ice baths are supposed to boost metabolism by chilling you and activating brown fat.
But is that really true?
Unfortunately, it's not that easy.
It does impact metabolism. I, for one, notice how my blood sugar drops during and after a cold shower. Not much, but noticeable.
And yes, I shiver when I get out of the shower, but for me, the 30 minutes of slowly warming up for 10 extra calories burned isn't worth it. (I really do it to feel awake)
The few studies that have looked at cold and weight loss haven't been very promising either.
Another problem I'd like to highlight is that our bodies adapt to the demands placed on them. So if you start with 30 seconds of cold water, you'll find that it doesn't take long and you can last 60, 90, or even more seconds. So the question is, how long do you have time to enjoy a cold shower?
Cold Water Conclusion
These findings don't mean you should give up or that you shouldn't try it. It can't hurt.
Because it is beneficial in some ways.
Getting into the water and staying there, even when it's uncomfortable, reinforces your belief in your ability to overcome challenges and achieve goals. It can make you feel better temporarily.
Is it a cure-all? Nope.
Does it work better or even on the same level as other things you practice as healthy habits? Doubtful
Walking, jogging, creating or crafting something, having a good conversation, hiking in nature all do the same thing. Much, much better. And with other added benefits that are proven!
The point is: don't get hung up on activating neural pathways, releasing hormones, etc. Lots of things do that.
If cold water is just not your cup of tea, maybe a cup of coffee is. And you’ll experience a similar energy boost.
Coffee is good for you. Or is it not?
As with many things in science, the answer is: it depends.
Your female body will thank you if you don't drink it first thing in the morning. But for your social well-being, it may be necessary for you to drink coffee.
The Upsides
In general, coffee promotes concentration and alertness.
Coffee can also boost metabolism and athletic performance.
Studies have also shown that drinking coffee can improve long-term health.
It's also known to relieve migraine headaches because it constricts blood vessels in the head. This effect is called vasoconstriction.
While vasoconstriction can be helpful for headaches, it can make symptoms worse for menstrual cramps.
This brings me to the downside of caffeine and its effects on hormones.
The Downsides
Women tend to metabolize caffeine more slowly than men.
Which is especially interesting when looking at bulletproof coffee. (Another favorite on Instagram)
Bulletproof coffee is coffee mixed with unsalted butter and a medium chain triglyceride (MCT), such as that derived from coconut oil. The ingredients are blended together, served warm and resemble a creamy latte. The female body simply stores fluids much longer, and women metabolize the chemicals in them much more slowly, and with the extra fat, caffeine may stay in the system even longer. Therefore, Bulletproof Coffee may not be as good for women and their bodies as it is for men.
Caffeine can disrupt your hormone cascade
When you add cream and sugar to make your daily brew palatable, these additions can spike your blood sugar.
Caffeine itself can cause your body to produce more cortisol. While cortisol isn't always bad (the steroid hormone helps maintain healthy blood pressure and regulates blood sugar levels), high cortisol levels can interfere with your body's ability to regulate inflammation.
With a good night's sleep, your system can recover, but you may not get enough rest from the caffeine flowing through your body. Caffeine can stay in your body for up to 24 hours, so it can disrupt your sleep even if you drink it in the morning! And if you lack quality sleep, you can suppress healthy hormone production.
When you wake up groggy the next morning, your first instinct may be to drink more coffee, triggering another day of endocrine disruption and dysfunction.
Coffee Conclusion
While I limit my daily coffee consumption to one cup per day and try to be done with it by 11 a.m. at the latest, I want to remind you that everyone is different and experiences the effects of coffee differently.
If you're an athlete, you may need an extra boost of energy before a workout. If you can't stand the taste of coffee, you don't have to start drinking it just because it benefits you. Maybe you're already cold plunging and this is your energy boost. No one knows your body's needs better than you do. And as Anne mentioned in my last newsletter: Understanding Yourself is Your Superpower
Bottom Line
Maybe you are intrigued by the energy boost from a cold shower, or already an experienced cold plunger.
Maybe the bullet poof coffee is your go-to, or you’re curious about the taste of MCT oil in your black coffee.
What works for you to boost your energy? Let me know in the comments below.