421: Brad Williams - My Experience With Cold Plunging For Weight Loss And Longevity

My Experience With Cold Plunging For Weight Loss And Longevity

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Brad Williams, host of the podcast "Over 40 Fitness Hacks," shares his personal experience with cold plunges in this episode. He delves into the trend of cold showers and cold plunges, detailing the purported benefits touted by enthusiasts on social media and their impact on overall health.

Williams, a seasoned personal trainer, initially found the idea of cold showers daunting but decided to explore cold plunging for its potential advantages, such as activating brown fat, triggering the fight-or-flight response, and increasing the body's longevity genes. He contrasts cold showers with cold plunges, highlighting the latter's potential for achieving lower temperatures and, thus, more significant benefits.

Accessing his parents' unheated pool, Williams embarked on a month-long cold plunge regimen, gradually enduring the chilling waters, which started at 58 degrees and dropped to 55 degrees. He shares his journey from beginning with one minute and progressing to a five-minute duration. However, he cautions against prolonged exposure due to concerns about skin damage and hypothermia.

Reflecting on the purported benefits, Williams notes improvements in joint health, decreased stiffness, and alleviation of specific pains in his body. While he doesn't experience increased alertness or enhanced workout recovery, he observes a slight impact on weight management, especially after weekends of indulgence.

Despite his personal gains, Williams acknowledges individual differences in responses to cold plunges. He emphasizes the potential for more significant weight loss benefits for individuals with higher body fat percentages and advises cautious monitoring of progress when attempting cold plunges.

Williams also touches upon the recommended duration and temperature for optimal results and hints at the possibility of assessing the impact of cold plunges on his overall health through upcoming blood work.

Ultimately, he leaves the decision to try cold plunges to the listener, emphasizing the importance of access, gradual adaptation, and monitoring individual responses. Williams concludes by expressing his intent to provide future updates on his cold plunge experience.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

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