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Key Tones 08-13-2013 11:31 PM

Cold Therapy for Weight Loss
Has anyone done this? I've been reading the blogs of Ray Cronise and Jack Kruse.

I just listened to this podcast. If interested, google

It’s Rainmaking Time: The Key to Fat Loss, Health, and Longevity


Cold Thermogenesis Easy Start Guide
Cold Thermogenesis Benefits:

BEFORE every CT session:
Eat a high fat and/or protein meal
Immediately drink 16-32oz of ice cold water. DO NOT drink more than 32oz.

Face Dunking:What you need: skin thermometer, a timer, ice, and a bathroom sink or larger bowl.
Remove make-up or facial products
Get the water between 50-55 degrees
Dunk your face into the ice water and hold as long as you can
Record time and dunk again
Continue for the next two weeks and work your way to using less breaths
DO NOT let your skin temperature fall below 50-55 degrees

Compression Shirt & Ice:
Lay down flat on your back
Place a 20-40 lbs block of ice on your torso (whilst wearing compression shirt)
Try to extend your time 5 minutes a time until you get to 60 minutes
You will notice your skin is pink to cherry read and numb in places
If you can complete the 60 minutes- remove the compression shirt
and place the bag of ice directly on the skin

*Note: If you develop cold urticaria at this time, this is a sign you have high levels of tissue and serum omega six content. Stop the experiment and adjust your diet until you have a blood omega six to three ratio that is below 10 to 1 using a ketogenic paleolithic diet.When you can tolerate the skin being covered for one hour with pink to cherry red skin you’re now ready for the Cold Tub step!Full Body Immersion with Ice:
Fill the bathtub with cold tap water
Wear socks, gloves, and a knitted cap to keep the heat in your body
Add 20 lbs of ice to chest and abdomen
When your body is use to the ice you can remove the socks, gloves, and cap
DO NOT let your skin temperature fall below 50-55 degrees
Stay for 45 minutes
Continue daily 2-5 times a week

Full Body Immersion with NO Ice:
Jump into a pool, lake, or hot tub from the neck down
Stay for 10-20 minutes
Pay attention to skin color

Lower body fat Increase hormone levels Reproductive fitness!
Fertility Reverse diabetes Cut food cravings
Kill fat permanently Strengthen adrenal function Fix thyroid disorder
Super immune function Deep sleep Pain management
Sense of well being and better attitude Cut visceral fat first Promote cessation of eating disorders

Key Tones 08-13-2013 11:45 PM

I've ordered my thermometers!

Key Tones 08-14-2013 12:13 AM

OK, I just did the face dunking exercise. I used a big plastic bowl.

I made it cold enough so that the ice cubes were mostly melted on the surface.

I put on the swimmer's nose plugs and dunked my face, and shot out of the water, good grief!!!

OK, I tried a few more times before I could hold my face under there. Counted to 20, tried again, counted to 30, then again, counted to 60. The last one felt like I made progress.

I need the thermometers, but I want to get started before I lose my motivation.

Invigorating! OK, I've got to order the compression shirt (gulp)

Key Tones 08-14-2013 12:15 AM

So, have you heard Michael Phelps burns 12,000 calories per day? Jack Kruse discusses this in the podcast.

I've read Ray Cronise talk about this. It isn't from the exercise. It is because he was swimming in cold water. You burn more calories trying to keep warm than you possibly can exercising.

This is really a cool idea....

Key Tones 08-14-2013 12:39 AM

One of 3 posts - An article about cold adapting by Jack Kruse

What is the next step in the evolution of the Leptin Rx?

The Cold Thermogenesis Protocol should be added gradually to the Leptin Rx rest protocol. This blog post is additive to the Leptin Rx, and is an evolution extension of it for those who need it. I hope you all realize that not everyone will need it. Some will need it because they have special needs that they face. This blog is designed for those who have been previously left out of the reset protocol. Those people are gastric bypass patients, HCG users, those on exogenous steroids, chronic pain patients, and those with T2D and metabolic syndrome, as a few examples.

Prolonged and controlled local peripheral skin cooling can induce selective “damage,” and increased hypothalamic signaling by forcing adipocyte apoptosis and subsequent loss of subcutaneous fat without damaging the overlying skin or the underlying muscle layers. This means that acute cold cause rapid leptin sensitivity! It means that fat is forced to liberate leptin from fat cells to slowly lower its serum levels as long as the cold stimulus is applied safely. This is new scientific information that was first carried out in pigs in 2008, and subsequently tested in humans and found to be quite effective for fat removal in certain selected areas of the body.

Maintenance of a normal temperature and the normal variations of the circadian and lunar rhythms are achieved by changes in all physiological systems, one of the most important of which is alteration in skin blood flow in humans. My version of cold thermogenesis for the Leptin Rx reset is the process where we generalize these effects for the entire body’s fat mass to force the brain to slowly rewire in the hypothalamus to burn all excessive WAT by inducing the formation of BAT using cold alone.

There is a way to force an epigenetic change to our DNA that opens a metabolic trap door that humans rarely use these days. A cursory version was first popularized by Ray Cronise in 2010, and by Tim Ferriss in 2011, but neither one of them took this process to its biological end point for permanent fat loss or survival from neolithic disease. I plan to show this and a whole lot more. I have done an epic 18 month bio-hack on this very topic and plan to slowly release what I have found. I believe what I have found has profound and wide clinical applications for us all.

Moreover, neither one of these men realized that the proper dietary forces might be used in combination with this process to dramatically produce different results in humans when using cold. Cold is not just a fat loss tool. It has several other benefits to human physiology. I believe the reason for this is the hypothalamic biology is not well appreciated by most scientists today. That is changing: Read this link that supports my assertions in CT-4 and CT-6.

The permanent fat loss they both talked and wrote about is what I call the “low hanging fruit” result of this process. When you sustain this process, steepen and expand the temperature gradient across a larger surface area, while specifically altering the macronutrient ratios, some other more amazing things become possible. None of these were covered well by Ferris or Cronise, but I call this process Factor X. I will get into more of the biochemistry and where it can take us, later this year. For now, I want to share with you how cold thermogenesis can augment the Leptin Rx reset and slow disease down, and can make a huge difference to those with vagal nerve damage who do not get a large bang from my standard reset.

If you have a gastric bypass, T2D, chronic pain and are on narcotics, adrenal fatigue, or poor sleep this addition will likely shock you at how well it helps you. NASA data from the 1970′s shows that fasted mammals cannot increase glucose turnover rate when cold adapted. They also cannot increase their muscle glucose uptake when exposed to cold environments. This is because the cold selects for an epigenetic program that enhances supplies of fatty acids and ketone bodies to active muscle contractions during exercise.

I have tested this on myself for the last 18 months to look for all the pitfalls I could muster. I ended the epic bio hack on January 9th, 2012 with a very dramatic N-1 experiment designed to test some of the borders of this science that I have found has given my neurosurgical patients a huge metabolic advantage in certain situations. Before you begin, you must make sure your cardiac risks are low and talk things over with your doctor and family. Most people will have no trouble doing this at home.

Let us learn the best way to cold adapt for the Leptin Rx reset.

1. You first must choose what environment you want to cold adapt too. The physics of heat loss following cold water immersion dictate a more rapid drop in surface and core temperature than from exposure to a cold air environment. So, most people will choose to use cold spring water from the ground that is un fluoridated because it works a lot faster. Before you start, always eat a high fat (MCT>saturated fats>MUFA’s>PUFA’s) and/or protein meal right before you attempt to cold adapt.

Also, drink 16-32 oz. of ice cold water immediately prior to the test no matter what stage you are at. Why you ask? Your body temperature is incredibly hot at approximately 98.6 degrees Fahrenheit, and ice water is approximately 40 degrees Fahrenheit. In order to maintain this homeostasis, your body has to bring that ice water up by about 60 degrees, and, by definition, it takes 1 calorie to raise the temperature of 1 liter of water by approximately 2 degrees Fahrenheit. That means that to raise the temperature of 1 liter of ice water by 60 degrees Fahrenheit, your body would burn about 30 calories. Two liters, which is about eight glasses of water, would burn 60 calories. Do not drink more than 32 oz of water before this test because cold adaptation also affects our thirst centers. You should always consider drinking cold liquids as part of your dietary plan as it can increase your metabolic rate by 30-40%. If you get a lot of brain freezes when you drink cold things this might signal you suffer with a high tissue omega six level or are severely dehydrated. You need to proceed with caution while trying to apply cold thermogenesis. You will see why your omega 6 level matter soon and your total body water matter a lot too.

I usually will do my training in the AM at sunrise or at night fall after dinner. I do not recommend trying this on an empty stomach. In the beginning of my adaptation, I also used Bitter Melon extract to cold adapt. The reason is that bitter melon appears to be quite effective at causing formation of BAT from WAT especially in T2D or those with metabolic syndrome. No one knows why it really works. However, I believe it is has to do with the simultaneous loss of adiponectin and leptin from fat cells with the simultaneous induction of Irisin from the cold stimulus on the skin and subcutaneous fat.

1. Cold adaptation occurs fastest when you use a metal to help it along. It is a 100 times faster adaptation than it would be if air alone was the medium. This is far too dangerous to use at home, so never try it. I have used it myself and on some volunteers but it needs to be very controlled in a clinical scenario. When you use water, it is 24 times more effective than using just cold air. The easiest way to cold adapt is to place your face alone first in ice cold water as you monitor times. You must not use any makeup or facial products before you attempt this. You need a simple skin thermometer, ice, a bathroom sink and a watch with a timer. How does one cool the skin but not the core you ask? Simply pay attention to your skin temperature as it goes from where it is at normally in your house and until it gets to 50-55 degrees while in your cold environment on your skin surface and maintain it there. Go no lower. How do I do this? When you get there, watch your skin color when it begins to get to pale pink or white, it’s going south of 50-55 degrees. End the session then. In the beginning your sessions will end faster than later because you’re cold adapting.

Key Tones 08-14-2013 12:41 AM


When I began this 18 months ago, I did a lot or reading on NASA astronauts, Special Ops, and Navy Seal training. I also looked to a lot of natural human experiences with cold thermogenesis as well. The safest way to adapt to is to submerge your face first into water in a sink where you add ice to with a cooking thermometer. Wait until the water is between 50-55 degrees, and enter face first and see how long you can tolerate it using a time piece. Record the time. For the next two weeks work your way up until you need to take a breath for O2. The rate of adaptation to this will vary for people. When you finish this proceed to number 2.

2. Buy a compression shirt that is quite tight and begin to place 20 or 40 lbs of ice on your torso. Double bag the ice to stop leakage on clothing or furniture. Compression shirts collapse the surface capillaries and allow your skin temperatures to fall faster than without wearing them. It sensitizes you quickly to cold. Initially, this will be tough to do, but you will adapt to it with time quickly. Try to extend your time 5 minutes a time until you get to 60 minutes. You will notice your skin is pink to cherry red and numb in places. When you get to sixty minutes, then take the compression shirt off for further testing. Place the direct plastic ice bags on your skin now, and repeat the skin cooling. If you develop cold urticaria at this time, this is a sign you have high levels of tissue and serum omega six content or your body has lost energy from EMF/artificial light due to dehydration. Stop the experiment and adjust your technology exposure and alter your diet to an Epi-paleo Rx, or until you have a blood omega six to three ratio that is below 10 to 1.

You can also test your serum for this as well if you choose. If you do not develop cold urticaria, proceed on to see how long you can tolerate the cold. Make sure you have no metal on your torso or ears or nose when you do this. Record your times. Pay attention to your skin color. After ten minutes, you will notice numbness and tingling present on these cold areas. As your times increase, you may notice numbness in areas adjacent to the ice develop, too. This usually occurs with longer exposures and with more surface area covered to your skin. The length of time you expose yourself should be matched to your BMI. The fatter you are, the longer your exposure should be. You want your skin to always remain pink to cherry red when you are doing this. If it gets white you need to stop the test and take a warm shower. Do these things indoors initially where you can control the air temperature during adaptation. Do not start this outside until you cold adapt for at least a month. When you can tolerate the skin being covered for one hour with pink to cherry red skin, youíre now ready for the Cold Tub step.

3. Once you complete Step 2, you can try cold showers to ready your body for immersion, but I did not use this much when I was training my brain to rewire. I went straight to the bath tub and filled it with cold tap water. With immersion, the major heat exchange in water occurs by means of conduction with the surrounding water. The exceptions to this are the non immersed body parts, in most cases the head. The head can represent a significant site of heat loss to the environment owing to its minimal insulation (small fat layers), and lack of vasoconstriction in the scalp.

I then proceed to add twenty pounds of ice to my chest and abdomen region while my body is in the tub. Initially, I kept my socks and gloves on my extremities, and I also wore a knitted cap to my head. This was all to combat the vasoconstriction that normally will occur in extremities. The hat was to keep in heat from the veins of the scalp to allow for an adaptation to immersion. This step will take you some time to get used too. You lose 20-40% more heat from cerebral blood shunting when you cool adapt. After I was adapted to 20 lbs of ice (about 5-7 days), then I removed socks, gloves, and head cap. If you get lightheaded, this means youíre not ready for the tub. Abort the tub and go back to dunking your face in the cold water. If you can handle the 20 pounds of ice, you can increase it ten pounds of ice at a time to cover more of your body with icy water. If you have access to skin thermometers (I did) that an anesthesiologist would normally use during a surgery, the key thing you are looking to do is get your skin surface temp to 50-55 degrees. You can buy these online now too, I was told by a patient. I have no idea where he got them. We are trying to use the peripheral nervous systemís cold receptors in the skin to tell the brain something has radically changed in our current environment. After you can get past 45 minutes of this, you will notice your tolerance to cold dramatically changes in water, air, and in ice. You will be able to wear less clothing and go outside and not be cold. In fact, you may notice your temperature rises in anticipation of the cold tub. I do this now all the time. You will be able to drive on the highway with the windows down in the dead of the winter and feel amazing. Your significant other will notice you seem to radiate heat at rest when you lay down to sleep. The longer you tolerate this situation, the better adaptations you will get. The extent of the training depends upon your goal. For this blog, we are concerned only about weight loss. So I will limit this discussion to this adaptation alone. However, there are many others.

4. At 45 minutes, you can choose to stop and then plan on doing this 2-5 times a week depending upon your starting weight, BF %, and what your goals are. You also need to be cognizant of where you want to lose the fat on your body. If you have it in your belly, butt, or legs, continue using the indoor tub or outdoor lake, or pool. Immersion is the best way to shred body fat and regain LS. Once you can accomplish this in your house for one month, you can than move to the outdoors if you would like. If you have a pool, lake, or hot tub you can set its temp lower to replace the ice use. I tend to use the lake or my hot tub, but I use them differently. When I want a quick training to maintain my adaptation, I just jump into the lake for a 10-20 minutes from my neck down. I pay attention to my skin color as I do this. The hardest part is emerging from the lake and walking back to the house and not being in the water. It is easier now for me, but in the beginning it was tough. Most of the time presently, I use my hot tub to train. I get in it and I cold adapt my upper body with ice bags on my torso, while my bottom half is submerged in the water. I alter the water temperatures to higher than my torso, because I have very little fat on this part of lower parts of my body today. So, often I will sit in warmer water while my upper half is completely exposed to the elements with ice on my chest and abdomen. It is very effective at lowering your surface temperatures to 50-55 degrees in 2-3 minutes. This augments thermogenesis naturally using convection currents of different temperatures. Here, I am using Fournierís Law. In heat transfer, conduction (or heat conduction) is a mode of transfer of energy within and between bodies of matter, due to a temperature gradient between the hot tub my body, and the cold air and ice on my skin. I can do this for amazing lengths of time now, after 18 months of training. Do not try to bit off more than you can chew. Heat spontaneously tends to flows from a body at a higher temperature to a body at a lower temperature. A warmer lower body and a 50 degree skin temperature on the torso create a dynamic that makes using cold thermogenesis really easy daily. Anyone who as soaked in a volcanic geothermal spring can tell you they hardly notice the cold on their exposed bodies unless they see the piloerection of the skin and hairs, their pink skin, or the sub clinical shivering of the underlying muscles. This method is really effective at increasing thermogenesis in the exposed areas for fat loss. If you have a lot of belly fat, this is not your best method, but it will still work. If you have torso, back, facial, neck fat (sleep apnea) this works like a charm quickly.

5. You burn a lot more calories when itís cold outside, so you MUST get outside in cold and try not to wear a ton of clothing as you adapt. In the beginning, most wear a ton of clothing when they go outside in cold weather. That slows adaptation to cold. According to Andrew J. Young, Ph.D., of the U.S. Army Research Institute of Environmental Medicine in Natick, Mass., ďThere are two factors that could cause energy expenditure to increase with falling outdoor temperature. First, if shivering is elicited by cold, then energy expenditure increases. However, different people have differing shivering-response sensitivity, and intensity of shivering will be influenced by magnitude of decrease in body (deep core and skin) temperature, which in turn is influenced by body size and fat content that vary widely among people, as well as clothing worn. So some folks donít shiver at all (too warmly dressed, excessive body fat, LR), and a man in the cold is not always a cold man. The more LR one is the more you should consider a steeper slope of adaptation to lose fat.

The other reason energy expenditure might increase in cold weather is if you perform heavy physical labor like weight lifting (walking in deep snow). Additionally, there is a likelihood that you could have a slight increase in calorie burn (about 3 to 7 percent) from your body re-warming itself from cold air touching your skin and warming the cold air that goes into your lungs. This is also why when I emerge from my cold tub, lake or ice baths, I will remain outside in the buff for several minutes to really heighten the cold stimulus. I immediately go inside to a warm terrycloth robe, which captures my thermal loss and actually increases by caloric burn for about an hour after the cooling. This is a great time to work out as well. You will also notice your ability to lift and workout increases by 5-10%. Recovery is simply stunning. You wonít believe what a cold tub does after a serious high intensity work out. Your recovery will amaze you, and you sleep will be shockingly solid. Nothing is better to induce sleep in my view than cold thermogenesis induction.

The beauty of this adaptation is that is does not require any change to your core temps. When you begin to mess with your core temps you can get into trouble with frostbite and freezing injury. The higher your omega six content, the worse cold adapted you will be. The higher your omega three content is, the better you will adapt to cold. The higher protein/fat intake you have, the slower you will adapt to cold. The more carbs your have in diet (LR), the easier you will find it to adapt to cold. If you have a history of smoking, dipping, cigar use you will not cold adapt well. If you are dehydrated (booze/wine) you will not cold adapt fast either.

6. If you use just air to adapt to cold thermogenesis it will take a lot longer, but there is one thing I should mention to you. Try to slowly remove clothing as you proceed over time. As you remove clothing, there is a specific way you should pick the clothes to remove. You want to expose your face and head to cold as soon as possible. Remember in number 1, we begin cold water adaptation with our face? This is because all mammals have a reflex called a dive reflex that is built in because we all were formed in a fluid filled placenta. When we expose ourselves to cold on our face first, we stimulate slowing of our heart rate. This is soon followed by vasoconstriction of blood flow in our extremities. When we continue to dive deep (think about dive in the movie the Abyss) we force blood and water to pass through our organs and endothelium to fill our air filled cavities like our chest. This has been experimentally shown even in humans with deep water cold dives in adults. We actually drown in pulmonary fluids but we can still survive! As a physician, I see this problem clinically daily in our ICUís in patients with ARDS. Sadly, we do not treat them as I think we should, given what we know about the mammalian dive reflex but that is another blog. Do not worry, I do not plan to use this adaptation in my reset in the near future! Iíd love to try it but I hear it takes years to perfect from my research on it.

Key Tones 08-14-2013 12:41 AM


When you first begin cold training with clothing on, when you re-enter a warm environment the way you disrobe also matters for the adaptation to become more comfortable and less agonizing. So first expose your face, then your head to the warm environment. Then expose your extremities to re establish the blood flow and lastly your torso and abdomen. If I am wearing clothing in liquid when I am in cold water, I do the same thing. This progression of re-exposure to the warm environment from the cold will make it more bearable as time progresses. If you remove clothing in a different layered fashion, you can abruptly increase cortisol release to cause a vascular instability. This instability is felt to be behind a thermal dump that underpins vascular reperfusion injuries seen in frostbite and hypothermia injuries. If you are not overheated by heavy clothing or your warming environment, the cold (when other symptoms are warm) will trigger non-shivering thermogenesis to be induced and you will continue to burn calories as free heat for many hours after the cold exposure. This is why people who are in cold environments tend to be quite thin when they are eating a non Western diet. You will also notice a change in your hunger and appetite, because they will decline. This addition is also quite beneficial to those with binge eating disorders too.

The metabolic programs that underpin all these adaptations will blow your mind when I lay them all out this year. I believe that cold thermogenesis is an evolutionary forerunner for all mammalian physiology before exercise was evolved or naturally selected for in mammals. This is a controversial point, but I think based upon what we know to be true today itís not a fringe theory. The available food sources also helped simultaneously sculpt evolutionary pressures that were naturally selected for in a cold environment. I believe natural exercise was selected for movements to warmer environments, longer light cycles, and more abundant carbohydrates in the environment. Mammals did not first evolve predominately in warm environments. Humans certainly might have evolved this way, but we are descended from these eutherian mammals and their epigenetic programs remain buried within us but are just not selected for these days. When we do induce the programs, what this may mean for us today is among the most exciting things in biology I have come across in 30 years. It appears cold thermogenesis not only opens a novel metabolic pathway in modern mammals and humans, but it also activates our longevity genes epigenetically. Many of the things aging researchers and scientist currently hold to as core beliefs may in fact not be true. The ability to test these theories is now here because of how we are unfolding the story of our own biology using a piece by piece approach that the The Quilt provides.

I think evolution sculpted all mammalian life using cold to naturally select for a specific diet that combined for longevity and certain behaviors for optimal living in our world. Today, those factors have been buried in modern mammals by the newer environmental changes that have preferentially selected for new epigenetic traits. Yet when the environment calls for this program,we can use it to our full advantage to do many special things.

Consider thisÖa 26.2 mile marathon burns 2600 calories. My three hour training session I did this AM burned 3800 calories. The cold effect on weight loss is great, but what has me more excited is which form of exercise do you think might harm me more long term? One thought might just alter your DNA!

Key Tones 08-15-2013 09:36 AM

OK, took a warm shower this morning and turned it down to cool. Easing into it...

tobelowcarber 08-15-2013 10:09 AM

:hiya: KT. Just stopping by to wish you good luck. Have fun!!!

Aleina 08-15-2013 01:55 PM

Good luck. I am doing CT too. Cold showers as I don't have a bath.

cfine 08-17-2013 07:45 AM

Ok Keytones, you have gotten me motivated to try and start this. Tomorrow....I will post with my results.

Key Tones 08-17-2013 09:11 AM

Cfine - hi!

Great, thank you for your support!

Bewjewelme/Amber said the Dukan Diet book recommends cold showers for weight loss.

I managed to up this to washing my hair in cold water yesterday. Today, I have my skin temperature thermometer, so it is ready.

I'm going to do more face dunking into ice now.

I read the bulletproof coffee guy talked to Jack Kruse at a conference and got all excited about cold therapy. He got buckets of ice from the hotel, put them in plastic bags, placed them all over his body, and got comfortable (what???), dozed off, and ended up with frost bite all over his body, which presented as swollen, red skin equivalent to 1st degree burns!


He said his mistake was not using a compression shirt as recommended, not using a skin thermometer, and not following Jack's protocol.

Yeesh, I had not thought about that.

cfine 08-17-2013 08:38 PM

This is exactly why I've not jumped in yet. I will probably have to read through the protocol again(I've already read it three times) before starting. I had to do that before I started doing Nutritional Ketosis too. I have to really understand it first. I think I'd be pretty safe just doing the face dunking though without all of the equipment. I really want to do the ice on my stomach, but I will regain until I have the compression shirt.

Key Tones 08-17-2013 08:58 PM

Ah, yes, I will be checking my skin temperature!

Key Tones 08-17-2013 11:39 PM

I almost recycled a plastic bottle of soda for guests. It occurred to me this could be used to make an ice block. I filled it almost to the top with water, squeezed a bit of air out to try to flatten one side, then tossed into freezer.

cfine 08-18-2013 09:26 PM

Ok, I didn't do the face immersion today, but I did do cold water in the shower.

Key Tones 08-18-2013 10:20 PM

I did the face immersion tonight after dinner. It was colder than the last bowl I made! It was hard not to gasp and come up for air!

I did manage to wash my hair in cold water today.

Ooo I found these water bottles shaped like a 3D rectangle.
I can't wait to try this. I heard Jack say this decreases appetite and burns calories. I hope it is true for me.

cfine 08-19-2013 07:36 AM

After putting my ice packs on my back last night, I couldn't resist putting them on my stomach for a while. I need to get the courage up to do the face immersion today.

Key Tones 08-19-2013 11:45 AM

Hi Cfine!

I found the start of a CT thread in ***. Stealing Otzi's post:

Cold Thermogenesis Guidelines/Results

Mark Sisson recently discussed the benefits of cold water:
(removed link due per LCF rules)

There's a lot to this, and people are getting interested again.

Thermogenesis is the process of heat production in mammals. Cold Thermogenesis is heat production stimulated by exposure to cold temperatures. Thermogenesis - Wikipedia, the free encyclopedia

If you only ever click on one link, please click this one! It's a must-read study on Cold Thermogenesis! Cambridge Journals

The conclusion from this study:
Data have been presented that imply that the adipostat
hypothesis does not adequately predict the outcome when
thermogenesis is altered. Indeed, our conclusions are that
decreased thermogenesis may in itself be causative of
obesity; correspondingly, Ďinducedí thermogenesis counteracts
obesity (even without dietary intervention). Thus,
activation of thermogenesis is an anti-obesity tool irrespective
of whether it is accomplished by artificial uncoupling,
exercise, shivering, or recruitment and activation of
brown adipose tissue. The latter would seem to be the more
physiological, and the more comfortable, of these means of
promoting thermogenesis.

Exposure to cold increases your metabolism, leading to fat loss and a slew of other health benefits including the prevention and elimination of many metabolic syndrome and age-related diseases. PhysOrg.com Search - thermogenesis for many current studies.

Ray Cronise at Thermogenex - Fuel the Burn is a former NASA scientist and proponent of cold thermogenesis.

Dr. Jack Kruse has written extensively on the benefits of cold thermogenesis at COLD THERMOGENESIS 1: THEORY TO PRACTICE BEGINS: - Jack Kruse

Questions frequently asked on CT blogs:
1. What temperature and how long?
-- This seems to be subject of debate, but it seems you should go for the coldest you can stand. Many report good success with ice packs on neck and belly for 30 minutes a night, others like cool baths and showers, while others will actually soak in a tub filled with ice cubes for 30-60 minutes. If you live in a cold climate, exposure to outside air below freezing for 30-60 minutes a day seems to work also.

2. Should I supplement with vitamins during CT?
-- Keep your normal routine going. Some foods that are known to increase the effectiveness of CT are dark chocolate, turmeric, green tea, hot peppers, and cinnamon.

3. Do I need a ketogenic diet?
-- Dr. K says yes, Ray Cronise says no. Both agree you should eat a diet free of PUFA and processed foods (SAD).

4. How will I know if it's working?
-- After 2-3 weeks, you will notice you shiver less and your body radiates heat more. Fat should start to come off effortlessly. You will not be as hungry since cold shunts hunger signals.

5. Where is the magic? Just increased calorie burn?
-- The real magic behind CT is in activation of BAT (brown fat) and Uncoupling Proteins. Read more: Thermogenin - Wikipedia, the free encyclopedia

6. How do I get started?
-- Start by filling a sink with ice cold water, cold tap water with ice cubes. Put your face in the water and leave as long as you can. This will activate your mammalian dive relex and prepare your body for longer exposure. Do this several times over a week or so. When this is tolerated well, begin taking cooler showers and baths. A common method is to take a hot shower, but for the last few minutes turn the temp down to as cold as you can stand. Work on increasing time spent in cold shower or bath. To speed it up, fill a tub with cool water and gradually add ice cubes (20-40lbs). This is an advanced technique. Swimming in an unheated swimming pool or lake or ocean is also a great way to get advantage of thermal loading.

Last edited by otzi; 04-15-2012 at 09:25 AM.

Key Tones 08-19-2013 11:49 AM

In reading through Jack Kruse's book, he notes that children with frostbite lose the fat from their faces. He says the cold actually obliterates the fat cells, and he keeps citing Zeltiq.

In googling lightly, Zeltiq sounds like some sort of cold technique used instead of liposuction for small pockets of fat. Weird! I haven't heard of this.

He also talks about how cold therapy blunts the appetite. I am seriously interested now.

Key Tones 08-19-2013 11:54 AM

Stealing another post from Otzi/***:

In practice, anything you can do to increase your exposure to cold temperatures will increase your metabolism. This is because your body wants to maintain it's internal temperature around 98.6 deg F. When it senses cold, it will increase the rate of cellular activity to keep the core temperature optimal for survival. Human body temperature - Wikipedia, the free encyclopedia

Athletes, military units, and scientists have used this to increase the limits of human endurance.

Ray Cronise at Thermogenex - Fuel the Burn, says you only need to expose yourself to temps below your body temp to reap the benefits. Cool showers (60-75 deg), swimming in cool water (70-80 deg), and lowering your ambient temperature (house thermostat) to below 60 degrees are all good ways to increase CT.

Dr. Kruse advocates ice baths and extreme cold air temps like found in walk-in chillers to be better. He says you should shoot for a skin temp of 55 degrees in your CT session. If this is done, care should be taken to avoid hypothermia and frost-bite. He also advises starting by soaking your face in cold water to activate the 'mammalian dive reflex'. Mammalian diving reflex - Wikipedia, the free encyclopedia

cfine 08-19-2013 05:47 PM

Thanks for sharing that. I am intrigued beyond words. It just makes so much sense and also I am trying to lower my high inflammation markers.

Key Tones 08-19-2013 08:34 PM


thanks for hanging out!!!

I read a bit more in Jack's book. I'll post more as it is time to start applying the ice. He said to make sure the skin temp stays above 50 to 55. If the skin color starts to go from pink to white (to keep watching to be sure), go into a warm shower to avoid frostbite. I hope I can even get to the point of having to worry about this.

He says to use a skin thermometer that he links on his website. I got it from the really large online retailer - an HDEģ Temperature Gun Infrared Thermometer w/ Laser Sight for $23. My old thermoscan thermometer isn't working anyway, and when I apply this new temp taker to my temple, it seems to give full accurate body temperature 98.3 when I tested. So, I don't think I need another thermometer. The one I had is, well, as old as my 19 year old daughter anyway.

Key Tones 08-19-2013 09:34 PM

Stealing another post from Otzi/***:

Knifegill - I don't mind you poking fun at this, because at first, I thought it was a ridiculous concept (get cold=burn 10 more calories) but it is WAY MORE than that. It involves Uncoupling Proteins (UCP-1) which create a huge impact on metabolism, far longer than the time exposed to cold. I encourage you to read up on it. Go to Google Scholar and type in Cold Thermogenesis Obesity. You will find cites like this:PLoS ONE: Human Skeletal Muscle Mitochondrial Uncoupling Is Associated with Cold Induced Adaptive Thermogenesis

Mild cold exposure and overfeeding are known to elevate energy expenditure in mammals, including humans. This process is called adaptive thermogenesis. In small animals, adaptive thermogenesis is mainly caused by mitochondrial uncoupling in brown adipose tissue and regulated via the sympathetic nervous system. In humans, skeletal muscle is a candidate tissue, known to account for a large part of the epinephrine-induced increase in energy expenditure. However, mitochondrial uncoupling in skeletal muscle has not extensively been studied in relation to adaptive thermogenesis in humans. Therefore we hypothesized that cold-induced adaptive thermogenesis in humans is accompanied by an increase in mitochondrial uncoupling in skeletal muscle.

Methodology/Principal Findings
The metabolic response to mild cold exposure in 11 lean, male subjects was measured in a respiration chamber at baseline and mild cold exposure. Skeletal muscle mitochondrial uncoupling (state 4) was measured in muscle biopsies taken at the end of the respiration chamber stays. Mild cold exposure caused a significant increase in 24h energy expenditure of 2.8% (0.32 MJ/day, range of −0.21 to 1.66 MJ/day, p<0.05). The individual increases in energy expenditure correlated to state 4 respiration (p<0.02, R2 = 0.50).

This study for the first time shows that in humans, skeletal muscle has the intrinsic capacity for cold induced adaptive thermogenesis via mitochondrial uncoupling under physiological conditions. This opens possibilities for mitochondrial uncoupling as an alternative therapeutic target in the treatment of obesity

Key Tones 08-19-2013 09:38 PM

Oh, what the heck. I sit here reading on the internet all night. Might as well start.

I have these frozen blocks of ice in Crystal Geiser water bottles. It is a good thing the bottles expand; these things have really expanded.

I have a bunch of shapewear and wear it everyday anyway (not sure I need compression shirts :)). I left my clothes on over it all just in case. I put these bottles on my abdomen, threw my jacket over, and put the laptop on top. It's been 15 minutes. I don't feel cold yet, but my skin is getting cold in places. I'm shifting the bottles away from the spots that get uncomfortable.

i'll have to figure out a way to use the other two bottles and read at the same time.

OK, I just checked my skin temp in the coldest, reddest part. 65 degrees. The part that had more clothes over is 77 degrees. I don't feel cold at all, not even cool.

I just got an extra large ice pack from the freezer to sit on and put a towel over it. I want to at least get cool!

OK, I am resituated with just the shapewear. This is a LOT colder, but not uncomfortable yet.

Key Tones 08-19-2013 09:56 PM

3 min later - eek! My stomach is cold. Skin went to 55 degrees in a flash like this. Shifting the ice...

Key Tones 08-19-2013 11:07 PM

I just did the dishes with a large cold pack on my neck.

After, I came back to the computer and melted down these ice blocks. It seems once the water starts melting in the bottles that I didn't have to shift the bottles so much.

For me, the shapewear capris are more useful than the top since I can pull it up and cover the abdomen area I want to ice.

Still I don't feel cold! Just the skin seems to. I wonder if I am so chunky that my fat is insulating me too much for this method, LOL...

Key Tones 08-20-2013 11:51 AM

OK I finally shivered for just a few minutes last night and then it stopped.

When I went to bed I felt a bit cold but it didn't interfere with sleep at all.

Today, I feel fantastic!!! I have this energetic feeling that reminds me of the MCT oil effect times 3. This is really cool-I feel like I am burning fat, seriously!

cfine 08-20-2013 02:10 PM

I have got to get more ice packs! And I didn't even think about wearing my spanx! I will do that tonight. I love how ice makes me feel. It's the only thing that helps my back pain go away. I wish I had some way to get into cold water outside. My husband is going to think I've lost it...

Key Tones 08-20-2013 10:26 PM

Yep, I have no idea what my daughter is thinking...

I have Flexees.

Tonight I am using all four bottles of ice from the get go. I ended up dropping my skin temperature too low, so I ended up just putting a towel over my stomach then the two bottles of ice. I have the other two bottles on the sides of my thighs no towel. It is more comfortable, and I have a real shiver going. It isn't uncomfortable. I actually was looking forward to this. I cooked and cleaned the kitchen quickly so I could get to it!

I wonder how many calories I am burning?

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