Cold Water Therapy for Fat Loss: Does It Really Work?
Recently the Everyday Warrior Nation spent the day with Wyatt Ewing, the CEO and founder of Ice Barrel to talk over the benefits and explore misconceptions of cold water immersion therapy.
Cold water therapy has gained attention for its potential benefits in fat loss, particularly among older adults. Men in their 40s and 50s, have reported notable improvements such as increased testosterone levels and weight loss after regularly incorporating water immersion into their routines. This natural boost in testosterone is particularly beneficial for men in this age group, as it plays a crucial role in supporting lean muscle mass and reducing body fat.
One of the primary ways cold water therapy aids fat loss is by stimulating brown adipose tissue (BAT), commonly known as ""good"" brown fat. Unlike the more prevalent white fat that stores excess energy, brown fat burns calories to generate heat. When exposed to cold temperatures, the body activates BAT to help maintain core warmth. This process not only enhances energy expenditure but also contributes to a reduction in white fat, the ""bad"" fat linked to weight gain. Essentially, cold exposure encourages the body to burn more energy, which can lead to gradual and sustainable fat loss over time.
For those looking to lean out, especially older dudes seeking to regain or maintain their physique, cold water therapy could be a simple, non-invasive option. However, as with any health intervention, consistency is key. Results from cold water immersion are not instantaneous, and they don’t require subjecting yourself to consistent cold temperatures. A cold shower or a dip in moderately cold water a few times a week could be enough to reap the benefits.
To achieve some decent fat loss and metabolic improvements, you need to build upon a routine and stick with it. Over time, this practice has shown the ability to enhance metabolism, support healthy testosterone levels, and contribute to improved body composition. The combination of these effects makes cold water therapy a promising and accessible tool for adults aiming to fit and lean.
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John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.