The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
There are studies that describe positive effects on fat loss of exposing yourself to cold, either through cold shower or through ice bath or other cold water. It doesn't have to actually have ice in it, provided it's cold enough for anytime, anywhere, excuse me, between one and five times per week.
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So what you need to do is find a temperature that you can get into one to five, probably one to three times a week. If you really want this to accelerate fat loss. And you want to get in until you just start to shiver, and then you want to get out and not dry off, wait anywhere from one to three minutes and then get back into the cold.
And this also speaks to the rationale for using cold exposure to accelerate fat loss for certain periods, but then maybe not doing it year round. If fat loss is your goal, maybe use it for two, three months at a time and then stop for two, three months at a time, because it is such a potent stimulus provided you engage in the shiver.
We talked about cold as a particular stimulus to induce shiver and how to use getting into, an out of cold as a way to stimulate shiver and avoid cold adaptation so that you continue to oxidize and burn fat, if that's your goal.
If you really want this to accelerate fat loss. And you want to get in until you just start to shiver, and then you want to get out and not dry off, wait anywhere from one to three minutes and then get back into the cold.
It turns out that if you want to trigger the shiver, what you want to do is to get into the cold and then get out of the cold and typically not dry off, and then get back into the cold and out of the cold, that will definitely stimulate more shivering than just getting into the cold itself.
alternating perhaps a minute to three minutes of cold exposure followed by a minute to three minutes of drying out in air and going back into the cold exposure, et cetera.
We talked about cold as a particular stimulus to induce shiver and how to use getting into and out of cold as a way to stimulate shiver and avoid cold adaptation so that you continue to oxidize and burn fat if that's your goal.
You want to get in until you just start to shiver and then you want to get out and not dry off. Wait anywhere from one to three minutes and then get back into the cold. Here's a potential sets-reps protocol that you can play with. Find a temperature that induces shiver for you. That's going to vary depending on your cold tolerance and how cold-adapted you are. One to three, maybe five times a week. Get in or get under the shower or whatever it is until you start to shiver, genuinely shiver. Then after about a minute or so, get out. Spend one to three minutes out, but don't dry off. Get back in for anywhere from one to three minutes, but try and access the shiver point again. You might do three repetitions of that. It's three times in and three times out total.