Cold Plunge Protocol

Duration: 1-5 minutes

Temperature: 40-50°F (4-10°C)

Frequency: Ideally 11 minutes per week over 2-3 sessions per week. 

Science-backed Benefits:

Boosts Mood & Focus: 

• Increases norepinephrine by 200-300%, improving mental clarity and mood.
• Enhances dopamine levels by 2.5x, leading to sustained focus, drive & ambition.

Promotes Fat Loss & Metabolism:

• Activates brown fat to boost metabolism and burn calories.
• Promotes fat burning and improved metabolic activity with just 11 minutes of cold exposure per week (Susanna Søberg’s Principle).

Reduces Inflammation & Speeds Recovery:

• Decreases pro-inflammatory markers, reducing muscle soreness and speeding recovery.
• Helps relieve delayed onset muscle soreness (DOMS), making it ideal post-workout. Wait 4-6 hours post workout not to blunt Strength or Hypertrophy gains.

Improves Immune Function: 

• Enhances immune response by increasing the activity of natural killer (NK) cells.
• Strengthens the body’s defense against infections and illnesses.

Builds Stress Resilience:

• Trains the nervous system to better handle physical and emotional stress.
• Cold exposure acts as stress inoculation, improving overall resilience to stress.

Enhances Sleep Quality: 

• Helps reduce core body temperature, leading to faster sleep onset and deeper rest.
• Promotes better sleep quality and recovery.

Boosts Hormonal Health: 

• Cold exposure has been linked to increased testosterone levels in men, supporting muscle growth and physical performance.

Mental Toughness & Grit:

• Strengthens mental resilience, helping you remain calm in discomfort.
• Builds the ability to face challenges with increased mental toughness.

Best Practices for Cold Therapy

Frequency of Use: 

• Aim for at least 11 minutes of cold exposure per week spread across 2-3 sessions to optimize fat loss and metabolism.

Duration of Each Session:

• Start with 1-3 minutes of cold exposure below 50°F (10°C), gradually increasing duration each plunge. 

Best Time of Day: 

MORNING: 

• Boost Mood, Focus, and Energy: Cold exposure in the morning helps stimulate norepinephrine and dopamine release, leading to improved mood, increased focus, and sustained energy throughout the day. It can be a great alternative to caffeine, providing a natural way to wake up and enhance alertness.
• Stress Resilience: Doing cold immersion early in the day helps inoculate the nervous system against stress, preparing you to handle challenges with more composure.

POST-WORKOUT:

• Muscle Recovery: Cold exposure after a workout helps reduce inflammation and muscle soreness. However, if your goal is muscle growth, it is best to wait a few hours after strength training before using cold immersion, as immediate exposure might blunt some adaptations.

EVENING:  

• Improved Sleep Quality: If done at least a couple of hours before bedtime, cold exposure can help lower core body temperature, promoting better sleep. Susanna Søberg and Andrew Huberman suggest avoiding cold exposure right before bed, as the adrenaline release might interfere with falling asleep.

BEST TIME FOR METABOLISM & FAT LOSS:

• For fat loss and boosting metabolism through brown fat activation, timing is less important as long as you consistently reach 11 minutes per week of cold exposure (spread over multiple sessions). Doing it regularly is key to metabolic benefits.

Listening to Your Body:

• Always listen to your body’s signals. If you feel dizzy, lightheaded, or overly fatigued, exit the plunge and relax immediately

Ready to elevate your wellness journey? At Lost in Float, our proven protocols deliver powerful benefits—from enhanced recovery and fat loss to improved mood and focus. Don’t miss out on transforming your body and mind—secure your spot now and experience the next level of health and vitality!