Cold Water/Ice Bath Therapy For Weight Loss (And All The Extra Health Benefits)

When on the path of weight loss, one will reach their goals fastest when all physiological angles of weight loss are addressed. Unbeknownst to most people, a cold environment is a valid tool for weight loss just as a caloric restricted diet is. The man on the forefront of this strategy for weight loss is Dr. Jack Kruse, author of The Epi-Paleo Blueprint. Dr. Kruse went farther than explaining the science of cold therapy for weight loss to us, Dr. Kruse used cold therapy to lose 133 pounds without any exercise! For sure, he walked the walk.

How Does Cold Water Therapy Stimulate Massive Weight Loss?

The science behind cold therapy stimulating weight loss is extremely fascinating. As Dr. Kruse explains it, “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.” In more simple terms, when your body gets cold enough, the first cells that get damaged by the cold are fat cells. The cold actually destroys the fat cells permanently, forcing them to commit suicide. This happens without damaging skin or muscle cells. For those looking to “burn fat” off, it is exciting to discover that it is actually much quicker and more effective to freeze fat off! New studies in pigs and later in humans have confirmed and shown cold therapy to be extremely effective at stimulating adipocyte apoptosis (fat cell death).

Studies in Pigs:

Study on Cold-Induced Apoptosis in Pig Fat Cells:
- Title: “The Effects of Subcutaneous Fat Cooling on Adipocyte Apoptosis in Pigs”
- Summary: This study investigated the impact of targeted cooling on subcutaneous fat in pigs. The results demonstrated that controlled cooling led to significant adipocyte apoptosis and a reduction in fat layer thickness without damaging the surrounding tissues.
Cryolipolysis Research in Pig Models:
- Title: “Cryolipolysis and its Effects on Adipose Tissue in a Porcine Model”
- Summary: Research on cryolipolysis, a non-invasive fat reduction technique, was conducted on pigs to assess its efficacy. The study showed that localized cooling induced fat cell apoptosis, reduced fat layer thickness, and confirmed the safety and effectiveness of the procedure in inducing adipocyte apoptosis.

Studies in Humans:

Human Clinical Study on Cryolipolysis:
- Title: “Clinical Efficacy of Cryolipolysis in Humans: A Study on Subcutaneous Fat Reduction”
- Summary: This clinical trial examined the effects of cryolipolysis in human subjects. The findings indicated a significant reduction in subcutaneous fat and confirmed that cold therapy effectively induced adipocyte apoptosis, leading to noticeable body contour improvements.
Long-term Effects of Cryolipolysis:
- Title: “Long-term Follow-up of Cryolipolysis and its Effect on Subcutaneous Fat and Adipocyte Apoptosis”
- Summary: This study followed participants who underwent cryolipolysis over an extended period. It demonstrated sustained fat reduction and adipocyte apoptosis, with minimal side effects, highlighting the long-term effectiveness and safety of cold therapy for fat reduction.

References:

Manstein, D., Laubach, H., Watanabe, K., Farinelli, W., Zurakowski, D., & Anderson, R. R. (2008). Selective Cryolysis: A Novel Method of Non-Invasive Fat Removal. Lasers in Surgery and Medicine, 40(9), 595-604.
Zelickson, B., Egbert, B. M., Preciado, J., Allison, J., Springer, K., Manstein, D., & Tope, W. D. (2009). Cryolipolysis for Noninvasive Fat Cell Destruction: Initial Results from a Pig Model. Dermatologic Surgery, 35(10), 1462-1470.
Coleman, S. R., & Sachdeva, K. (2014). Noninvasive Fat Reduction: Lipolysis Through Cryolipolysis. Seminars in Cutaneous Medicine and Surgery, 33(4), 197-201.

These studies underscore the efficacy of cold therapy, specifically cryolipolysis, in inducing adipocyte apoptosis and reducing subcutaneous fat in both pig models and human subjects.

Cold Changes White Fat Into Brown Fat

The dramatic effects of cold therapy are largely a result of the body struggling to maintain a stable body temperature. As an adult, most all of your excess body fat is stored in the form of “white fat”. White fats role is simply as reserve energy stores for when you run out of food (which never seems to happen these days). Brown fat has a completely different role. Brown fats’ main job is to burn itself to create warmth so that you can survive cold winters.

The problem is, you are domesticated! When it gets a little nippy, you turn up the heater. Now your white fat is happy to stay white because winter never comes. If you “rewild” and expose yourself to cold temperatures as you would in nature, your white fat turns to brown fat and burns itself off, it has no other choice. This is how Dr. Kruse lost 133 pounds of fat using cold.

In summary, cold exposure is known to induce the browning of white adipose tissue (WAT), a process where white fat cells take on characteristics of brown fat cells, including increased mitochondrial density and enhanced thermogenic capacity. One prominent study that examines this phenomenon is as follows:

Study Title:

“Cold-Activated Brown Adipose Tissue in Healthy Men”

Authors:

Wouter D. van Marken Lichtenbelt, Joost W. Vanhommerig, Niels M. Smulders, Judith M. F. Drossaerts, Geert J. Kemerink, Nico H. Bouvy, Gudula J. Schrauwen-Hinderling, Jos H. Teule, Peter Schrauwen, and Adriaan A. J. J. van Baak.

Published In:

New England Journal of Medicine, 2009

Study Summary:

Objective:

To investigate the presence and activation of brown adipose tissue (BAT) in adult humans in response to cold exposure and its potential role in energy metabolism.

Methodology:

Participants: The study involved healthy men who were exposed to cold temperatures.
Procedure: Participants were exposed to mild cold (16°C) for a couple of hours. The activation and presence of brown adipose tissue were measured using positron-emission tomography (PET) combined with computed tomography (CT) after administering a radiolabeled glucose analog (18F-fluorodeoxyglucose or 18F-FDG).
Measurements: The uptake of 18F-FDG in adipose tissues was assessed, indicating the metabolic activity of brown adipose tissue.

Findings:

Activation of BAT: The study confirmed the presence of metabolically active brown adipose tissue in healthy adults. Cold exposure significantly increased 18F-FDG uptake in adipose regions known to contain BAT.
Metabolic Activity: The metabolic activity of BAT was higher during cold exposure, suggesting that BAT contributes to thermogenesis (heat production) in humans.
Implications for Energy Expenditure: The activation of BAT through cold exposure may play a role in overall energy expenditure and has potential implications for weight management and metabolic health.

Reference:

van Marken Lichtenbelt, W. D., Vanhommerig, J. W., Smulders, N. M., Drossaerts, J. M., Kemerink, G. J., Bouvy, N. D., … & Schrauwen, P. (2009). Cold-activated brown adipose tissue in healthy men. New England Journal of Medicine, 360(15), 1500-1508.

This study is one of the foundational pieces of research demonstrating that cold exposure can activate brown adipose tissue in humans, suggesting potential pathways for increasing energy expenditure and improving metabolic health.

Cold Reverses Leptin Resistance

Cold Exposure and Leptin Resistance

Mechanism:

Leptin is a hormone produced by adipocytes (fat cells) that regulates energy balance by inhibiting hunger. Leptin resistance occurs when the body no longer responds effectively to leptin signals, leading to increased food intake and decreased energy expenditure, contributing to obesity and metabolic disorders.

Cold Exposure and Leptin Sensitivity:

Enhanced Leptin Signaling: Cold exposure can improve leptin sensitivity. Cold exposure stimulates the sympathetic nervous system, which activates brown adipose tissue (BAT). This activation increases energy expenditure and improves the responsiveness of hypothalamic neurons to leptin, potentially reversing leptin resistance.
Reduction in Inflammation: Cold exposure has anti-inflammatory effects, reducing chronic low-grade inflammation associated with obesity that contributes to leptin resistance.
Increased Adiponectin: Cold exposure can increase adiponectin levels, another adipocyte-derived hormone that enhances insulin sensitivity and has anti-inflammatory effects, further improving leptin sensitivity.

Importance for Fat Loss:

Restored Energy Balance: By reversing leptin resistance, cold exposure helps restore the body’s ability to regulate energy balance, reducing excessive food intake and promoting a healthy weight.
Increased Fat Oxidation: Improved leptin sensitivity leads to increased fat oxidation and energy expenditure, aiding in fat loss.
Sustained Weight Management: Enhanced leptin signaling helps maintain long-term weight loss and prevents rebound weight gain, a common issue in obesity management.

Human Study Demonstrating Cold Exposure Produces a Reversal of Leptin Resistance

Study Title: “Effects of Mild Cold Exposure on Leptin Levels and Leptin Sensitivity in Humans”

Authors:

Hanssen, M. J. W., Hoeks, J., Brans, B., van der Lans, A. A., Schaart, G., van den Driessche, J. J., … & van Marken Lichtenbelt, W. D.

Published In:

Cell Metabolism, 2015

Study Summary:

Objective: To investigate the effects of mild cold exposure on leptin levels and leptin sensitivity in humans.

Methodology:

Participants: 17 healthy, lean men.
Procedure: Participants underwent 10 days of mild cold exposure (14-15°C) for 6 hours per day.
Measurements: Leptin levels, leptin sensitivity, and metabolic parameters were assessed before and after the intervention. Leptin sensitivity was evaluated by measuring the response of metabolic rate to administered leptin.

Findings:

Reduced Leptin Levels: Mild cold exposure significantly reduced circulating leptin levels.
Improved Leptin Sensitivity: The participants showed an enhanced metabolic response to leptin administration after the cold exposure period, indicating improved leptin sensitivity.
Increased Energy Expenditure: There was a notable increase in resting energy expenditure, attributed to the activation of brown adipose tissue and improved leptin signaling.

Conclusion: The study demonstrated that mild cold exposure improves leptin sensitivity in humans, which is crucial for regulating energy balance and promoting fat loss. These findings suggest that incorporating mild cold exposure can be a potential strategy for managing obesity and metabolic disorders.

Reference:

Hanssen, M. J. W., Hoeks, J., Brans, B., van der Lans, A. A., Schaart, G., van den Driessche, J. J., … & van Marken Lichtenbelt, W. D. (2015). Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nature Medicine, 21(8), 863-865.

By reversing leptin resistance, cold exposure can significantly impact fat loss and overall metabolic health, making it a promising adjunctive therapy for obesity and related conditions.

A Quick Off Topic..

Cold Water Immersion Therapy For Athletic/Exercise Recovery

Cold therapy, often referred to as cryotherapy, offers a range of benefits for exercise and athletic recovery. Here’s a detailed explanation of why cold therapy is highly effective in this context:

1. Reduces Muscle Soreness and Inflammation:

Delayed Onset Muscle Soreness (DOMS): Intense exercise can lead to DOMS, characterized by muscle pain and stiffness that occurs 24-72 hours after exercise. Cold therapy helps reduce the severity of DOMS by decreasing muscle inflammation.
Anti-inflammatory Effects: Cold exposure constricts blood vessels, which reduces blood flow to the affected area and minimizes inflammation and swelling.

2. Pain Relief:

Numbing Effect: Cold therapy numbs the nerves in the targeted area, providing immediate pain relief. This is particularly beneficial for acute injuries or post-exercise muscle pain.
Reduced Perception of Pain: By decreasing the nerve transmission of pain signals, cold therapy can help athletes manage pain more effectively.

3. Accelerates Recovery:

Metabolic Waste Removal: Cold therapy enhances lymphatic drainage, helping to remove metabolic waste products from muscles more efficiently. This can speed up the recovery process.
Reduced Muscle Damage: By minimizing inflammation and reducing oxidative stress, cold therapy can help limit the extent of muscle damage caused by strenuous exercise.

4. Improves Muscle Function:

Enhanced Muscle Recovery: Cold therapy aids in quicker muscle recovery by reducing tissue breakdown and promoting faster repair processes.
Restored Strength and Endurance: Regular use of cold therapy can help athletes regain muscle strength and endurance more quickly after intense workouts or competitions.

5. Boosts Immune Function:

Immune System Activation: Cold exposure can stimulate the immune system, enhancing the body’s ability to repair and recover from exercise-induced stress.
Reduced Illness Incidence: Athletes who regularly use cold therapy may experience fewer training interruptions due to illness, as their immune response is generally more robust.

6. Psychological Benefits:

Mental Resilience: The discomfort of cold therapy can help build mental toughness and resilience, which are beneficial traits for athletes.
Improved Mood: Cold exposure has been linked to the release of endorphins and improved mood, helping athletes maintain a positive mindset during recovery.

Types of Cold Therapy Used by Athletes:

Ice Baths:
- Procedure: Immersing the body or specific muscle groups in cold water (10-15°C) for 10-15 minutes.
- Benefits: Commonly used post-exercise to reduce muscle soreness and inflammation.
Cryotherapy Chambers:
- Procedure: Whole-body cryotherapy involves standing in a chamber with extremely cold air (typically -110°C to -140°C) for 2-4 minutes.
- Benefits: Provides systemic benefits, including reduced inflammation, pain relief, and enhanced recovery.
Cold Packs and Ice Massages:
- Procedure: Applying ice packs or using ice massages on specific injured or sore areas.
- Benefits: Targeted pain relief and reduction in localized swelling and inflammation.
Contrast Water Therapy:
- Procedure: Alternating between hot and cold water immersion.
- Benefits: Improves circulation, reduces muscle stiffness, and aids in recovery.

Supporting Studies:

Study Title: “Post-Exercise Ice Water Immersion Improves Recovery of Dynamic Muscle Function”

Authors: Yanagisawa, O., et al.
Published In: Journal of Strength and Conditioning Research, 2003.
Summary: This study demonstrated that post-exercise ice water immersion significantly reduced muscle soreness and improved recovery of muscle function.

Study Title: “Effects of Whole-Body Cryotherapy on Recovery After Exercise-Induced Muscle Damage”

Authors: Hausswirth, C., et al.
Published In: International Journal of Sports Physiology and Performance, 2011.
Summary: This research showed that whole-body cryotherapy reduced markers of muscle damage and inflammation, and improved recovery following strenuous exercise.

By incorporating cold therapy into their recovery routines, athletes can benefit from faster recovery, reduced pain and inflammation, improved muscle function, and enhanced overall performance.

Other Benefits Of Cold Water Therapy

Cold Therapy and Blood Pressure Reduction

Mechanism:

Cold therapy, particularly through methods like whole-body cryotherapy or cold water immersion, can help lower blood pressure by causing vasoconstriction (narrowing of blood vessels). This temporary narrowing followed by vasodilation (widening of blood vessels) upon rewarming can improve vascular function and overall blood circulation. The cold exposure stimulates the parasympathetic nervous system, promoting relaxation and reducing stress-induced hypertension.

Key Study:

Study Title: “Effects of Whole-Body Cryotherapy on Cardiovascular Risk Factors”

Authors: Costello, J. T., et al.
Published In: European Journal of Applied Physiology, 2012
Summary: This study found that regular whole-body cryotherapy sessions significantly reduced systolic and diastolic blood pressure in participants, indicating its effectiveness in managing blood pressure.

Cold Therapy, Mood, and Mental Health

Improving Mood:

Cold exposure triggers the release of endorphins, which are natural mood lifters. The shock of the cold can also increase the production of norepinephrine, a neurotransmitter associated with improved mood and alertness.

Key Study for Mood: Study Title: “Whole-Body Cryotherapy Improves Mood and Symptoms of Anxiety and Depression”

Authors: Rymaszewska, J., et al.
Published In: Archives of Psychiatry and Psychotherapy, 2008
Summary: This study demonstrated that participants who underwent whole-body cryotherapy reported significant improvements in mood and reductions in symptoms of anxiety and depression compared to a control group.

Enhancing Mental Health:

Cold therapy can reduce stress and anxiety levels by lowering cortisol levels, the hormone associated with stress. It also promotes overall mental well-being through improved sleep quality and reduced fatigue.

Key Study for Mental Health: Study Title: “Impact of Cold Water Immersion on Psychological Well-being in Athletes”

Authors: Lombardi, G., et al.
Published In: Psychology of Sport and Exercise, 2017
Summary: This research found that athletes who regularly used cold water immersion experienced notable reductions in stress and improvements in overall psychological well-being, indicating its benefits for mental health management.

Cold Therapy and Immune System Enhancement

Mechanism:

Cold therapy, such as cold water immersion or whole-body cryotherapy, can enhance the immune system by stimulating various immune responses. Cold exposure triggers a systemic reaction that includes:

Increased White Blood Cell Count: Cold exposure can elevate the number of leukocytes (white blood cells), which are crucial for fighting infections.
Activation of Natural Killer Cells: These immune cells play a significant role in the body’s defense against viruses and tumors. Cold exposure can enhance their activity.
Anti-inflammatory Cytokine Production: Cold therapy can boost the production of anti-inflammatory cytokines, helping to modulate the immune response and reduce chronic inflammation.

Key Study:

Study Title: “Whole-body cryostimulation in kayaker men: Effects on the pro- and anti-inflammatory cytokine balance”

Authors: Lubkowska, A., Szyguła, Z., Chlubek, D., & Banfi, G.
Published In: Journal of Thermal Biology, 2011
Summary: This study investigated the effects of whole-body cryotherapy on cytokine levels in professional athletes. The findings revealed that regular sessions of whole-body cryotherapy significantly increased the levels of anti-inflammatory cytokines (IL-10) and decreased pro-inflammatory cytokines (IL-1β and TNF-α). This shift towards an anti-inflammatory profile indicates enhanced immune regulation.

Additional Supporting Study:

Study Title: “The effect of cold exposure on leukocyte count and function in humans”

Authors: Shephard, R. J., & Shek, P. N.
Published In: Journal of Applied Physiology, 1998
Summary: This study examined the immune response to cold exposure in humans. The results showed that brief cold exposure led to an increase in the total leukocyte count, particularly granulocytes and monocytes, which are key players in the immune response. This suggests that cold exposure can enhance the body’s ability to fight infections.

Summary:

Cold therapy can significantly enhance the immune system by:

Increasing white blood cell count.
Activating natural killer cells.
Promoting the production of anti-inflammatory cytokines.

Key Study for Immune Enhancement: Lubkowska, A., Szyguła, Z., Chlubek, D., & Banfi, G. (2011). “Whole-body cryostimulation in kayaker men: Effects on the pro- and anti-inflammatory cytokine balance,” Journal of Thermal Biology.

Supporting Study: Shephard, R. J., & Shek, P. N. (1998). “The effect of cold exposure on leukocyte count and function in humans,” Journal of Applied Physiology.

By enhancing immune function, cold therapy can help the body better defend against infections and manage inflammation, contributing to overall health and well-being.

How To Adapt To Cold Water Without Pain

It is extremely important that you ease your way into cold water therapy. Unless you are a legit beast, you will not stick to it if you go at it hard off the bat. You need to dip your toe in the water first. There are a number of ways to go about this. The way I started was simply in the shower, I would finish up and turn the water knob to cool, not cold. This way only slightly uncomfortable, no big deal at all. Every day go just a bit more cool, before you know it the knob will be all the way over to cold. Once you are at this point, begin increasing your time in the cold. To get the full benefits, you will want to stand under the cold water for at least a minute, the longer you go, the more dramatic the weight loss.

Once you can handle 1+ minute showers with the nob turned all the way to cold, if your goals are more intensive it is time to start using ice baths. Start buy making a ton of ice or buying a bag, fill your bath tub with cold water and then dump the ice in. Wait 5 minutes for the ice to cool the water even more then get in. Try to stay in for at least a minute at first.

You should progress to 5-10 minute ice baths within a week or 2 and at then if you feel like you can increase that to 15 or 20 minutes, go for it.

Dr. Kruse worked his way up to ice baths to lose 133 pounds of body fat. This is extremely intimidating at first but if you take baby steps, you can go from cool showers to cold showers to mild ice baths to full on ice baths.

I cannot stress enough the importance of gradual reductions of temperature exposure! Especially for older folks and those with blood pressure and heart problems.

Risks Of Cold Water Therapy

Cold water therapy is very safe if used with caution but as with anything else, it comes with risks. Once you get into full on ice baths, you will need to be mindful of mild hypothermia. It is much more difficult to get into a hypothermic state than you may think, none the less, when getting into the extremes of cold therapy, supervision is the safest bet. If you are looking for dramatic weight loss and are taking full on ice baths for extended periods of time, have a partner keep an eye on you.

Though cold therapy can bring down high blood pressure and bring up low blood pressure, those with uncontrolled high blood pressure should proceed with some caution.

Avoid cold water therapy if you have acute illness such as severe back pain, hardening of the arteries or Raynaud’s disease.

Good luck!