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Man in a cold shower

30 Days of Cold Showers to Increase Productivity. I Tried It!

After reading Wim Hof’s book “The Wim Hof Method” I’ve been fascinated by the prospect of cold showers and their ability to positively impact the human body.

So, I decided to try it for 30 days and see what impact it would have on me.

I also documented the journey and to see the full video, scroll to the bottom of the page.

But for now, let me answer a few questions about my cold shower experience.


Do Cold Showers Increase Productivity?

Are Cold Showers Easy?

Do Cold Showers Make You More Successful?

How Long Should You Cold Shower For?

Is It Good to Cold Shower Every Day?

What Are the Disadvantages of Cold Showers?

What Happens After 30 Days of Cold Showers?

Do Cold Showers Burn Fat?

Should You Cold Shower Before Bed?

10 Benefits to Cold Showers

How to Start Your Cold Shower Journey

30 Day Cold Shower Challenge (Video)

One Year of Cold Showers (Update)

Do Cold Showers Get Easier After a Year

What Happens After One Year of Cold Showers

shower head with hand underneath it

Do Cold Showers Increase Productivity?

There are many individuals who credit cold showers to increasing their productivity, alertness and motivation.

In my experience, they have helped transform my mornings into a productivity haven.

After my cold shower, I’m extremely alert, motivated and ready to tackle whatever work tasks I have scheduled for the day.

Since I’ve been taking cold showers, I’m most definitely more productive.

Although there is limited research on cold showers and productivity, in my experience they have helped massively.

I personally think it’s a great way to start the week and fantastic to motivate someone on Monday morning.

Are Cold Showers Easy?

The short answer to this is no, BUT I can honestly say, they’re not as bad as you think.

When you think about cold showers you imagine a cold winter’s day with ice water pouring over you, causing the ultimate discomfort, but the reality isn’t the same.

In my experience, the thought of cold showers is considerably worse than the actual cold shower.

I had built this up to be a mammoth of a task, but when I learned to embrace the cold showers, it became easier.

The key for me was focusing on my breath and gradually building up each day.

man unhappy in a cold shower

Do Cold Showers Make You More Successful?

To say that cold showers or cold-water exposure are the sole reason for an individual’s success won’t be an accurate statement.

However, there are a vast range of successful individuals who use cold showers as part of their routine.

Joe Rogan, the famous UFC commentator, comedian, and podcaster is a firm believer of cold water exposure, but his successes most certainly came before implementing this into his life.

Many successful individuals who embrace the cold include, Lady Gaga, Chris Hemsworth, Zac Efron, and Dwayne Johnson just to name a few.

All who are successful in their respective careers.

So, what did I think?

Taking a cold shower first thing in the morning certainly set me up for the day, and I can see how it can contribute to one’s success.

After a cold shower, I was left feeling motivated and ready to take on the world.

Traits that are commonly associated with the successful among us.

Successful man celebrating

How Long Should You Cold Shower For?

Dr Andrew Huberman, founder of the Huberman Lab Podcast recommends you should cold shower for anywhere between 1 and 3 minutes each day.

Huberman suggests that just 11 minutes of cold-water exposure each week are enough to continuously reap the benefits.

In my experience, beginning with 15 seconds was a great place to start, as cold showers took some getting used to.

It took me two to three weeks to get to a point where cold showering for a couple of minutes felt manageable.

Now, I’m able to consistently blast my shower cold for a minute or two every day.

Is It Good to Cold Shower Every Day?

Cold showering every day has proven to have a vast range of benefits. Some of these include; Improved alertness, reduced stress, improved circulation, reduced muscle soreness, reduced inflammation, and more.

Many individuals adopt cold showers as part of their daily routine simply because of the benefits they notice for themselves.

For me, showering every day has been a life-changing benefit to my day.

Starting the day with a cold shower sets me up mentally, gives me a sense of accomplishment, and acts as a “win” before the day has even begun.

Not only does it provide a sense of accomplishment, but it also completely wakes me up and gets me fired up for the start of the day.

lady in a cold shower

What Are the Disadvantages of Cold Showers?

If you’re suffering from any type of illness, like a cold, flu, or fever, cold showers can potentially exacerbate these symptoms and make you feel worse.

Cold showers are also initially quite difficult to do. It takes a level of mental resilience to get started in the first place and not everyone is willing to make that adjustment.

lady very cold in the shower

What Happens After 30 Days of Cold Showers?

After 30 days of cold showers, most individuals report feeling more alert, having more energy, having healthier skin and hair, improved mental health and resilience, improved circulation, and more.

From my viewpoint, I noticed an increase in morning alertness every single day.

Cold showers in the morning completely wake you up and get you ready for the day.

I noticed that my skin was clearer, my muscles recovered quicker from exercise, and my attitude seemed more positive and optimistic than normal.

After 30 days, I felt like I started to enjoy them and it no longer became something I dreaded.

Due to the benefits I feel like I experience, I no longer hated them.

It’s important to remember that everyone has a different experience with cold showers and this is what I noticed.

Do Cold Showers Burn Fat?

Cold showers have been suggested to potentially aid in weight loss through a process called thermogenesis, where the body burns calories to generate heat.

However, the impact of cold showers on fat burning is not as significant as regular physical exercise and a balanced diet.

The theory behind cold showers and fat loss is based on the idea that the body has two types of fat: white fat and brown fat.

White fat stores excess calories, while brown fat, often activated in response to cold, burns calories to generate heat and maintain body temperature.

Some studies have shown that cold exposure can increase brown fat activity, potentially leading to more calorie burning.

However, it’s important to note that these studies are still quite limited and often not performed on humans, and the amount of calories burned in this process is not substantial enough to lead to significant weight loss on its own.

It’s also important to keep in mind that cold exposure can be uncomfortable or even risky for certain people, such as those with cardiovascular diseases.

Therefore, if you’re considering this as a weight loss method, it’s best to consult with a healthcare provider first.

The most effective strategies for weight loss generally involve maintaining a balanced diet and engaging in regular physical activity. It’s important to approach weight loss in a healthy, sustainable way rather than seeking quick fixes.

Should You Cold Shower Before Bed?

In my experience cold showering before bed was very refreshing, BUT I found that it took me longer to get to sleep.

The cold shower increased my energy and alertness and this was not ideal right before going to bed.

I didn’t experience any noticeable difference in the quality of my sleep or any difference in the feeling I felt in the morning.

However, many individuals suggest that having a cold shower before bed has helped them to improve their sleep quality.

If you’re experimenting with cold showers, give it a try yourself and see what you notice.

After trying this twice, I decided not to add cold showers as part of my evening routine.

Remember, everyone is different.

What works for one person might not work for another. So, give it a shot and see how it works for you.

man wrapped in a duvet before bed

10 Benefits to Cold Showers

If you’re not convinced yet to give it a try, here are 10 benefits that might help to convince you.

Increased Alertness and Energy

Cold showers can help wake you up and increase your mental alertness, making you feel more energised throughout the day.

If you’re struggling with morning fatigue or need an energy boost to begin your day, a cold shower may be just what you need.

Improved Circulation

Cold water causes your blood vessels to constrict, which can improve blood flow and circulation throughout your body.

This can help deliver nutrients and oxygen to your cells more efficiently, improving overall health and wellbeing.

Blood flow circulation

Healthier Skin and Hair

Cold water can help tighten your pores and reduce inflammation, which can lead to clearer skin and healthier hair.

Additionally, cold water can help seal in moisture, which can prevent dryness and promote healthy hair and skin.

Reduced Muscle Soreness

Cold water can help reduce inflammation in your muscles, which can alleviate soreness and speed up recovery after exercise.

If you’re an athlete or enjoy working out regularly, a cold shower may help you recover faster and perform better.


Boosted Immune System

Exposure to cold water has been shown to increase the production of white blood cells, which can help strengthen your immune system.

This can help you fight off infections and illnesses more effectively.

Reduced Stress and Anxiety

Cold showers have been shown to help reduce symptoms of anxiety, as well as improve overall mood and increase resilience to stress.

If you’re feeling stressed or anxious, a cold shower may help you feel more calm and relaxed.

Improved Lymphatic System Function

Cold water can help stimulate the lymphatic system, which can help remove waste and toxins from your body.

This can help boost overall health and wellness.

Increased Metabolism

Exposure to cold temperatures can help increase your metabolism, which can help you burn more calories and potentially lose weight.

If you’re trying to lose weight or improve your metabolism, a cold shower may be worth considering.

Enhanced Willpower and Discipline

Taking a cold shower can require mental toughness and discipline, which can help improve your willpower and self-control.

By challenging yourself to do something uncomfortable, you can build resilience and develop a stronger sense of discipline.


Reduce Depression

Cold showers can help reduce depression by stimulating the release of endorphins and improving blood circulation, which can help to boost mood and morale as well as increase feelings of positive wellbeing.

While the benefits are promising, it’s important to note that cold water exposure may not be suitable for everyone. If you have any health concerns or medical conditions, it’s good to talk to your doctor before making any significant changes to your routine.

Additionally, it’s important to start slowly and gradually increase the amount of time you spend under cold water to avoid shock or discomfort.

How to Start Your Cold Shower Journey

Getting started on your cold shower journey can be extremely difficult.

That’s why we’ve put together this beginners cold shower eBook to help you successfully complete a 30 day cold shower challenge.

To download our eBook visit “A guide to 30 days of Cold Showers

A Guide To 30 Days of Cold Showers

30 Day Cold Shower Challenge

One Year of Cold Showers (Update)

I have decided to come back to this blog and write an update on my experience with cold showers as I’ve now been doing them for over a year.

As you many have seen from the video above, getting started with cold showers wasn’t easy, but at the end of the 30 day period I decided to continue and I haven’t stopped.

So here’s a few things I’ve noticed.

Do Cold Showers Get Easier After a Year

The short answer is yes, but that doesn’t paint the full picture.

Cold showers are still a mental battle and the water is still cold, but after a year of doing them, I seem to have a system that makes me feel like they are easier.

I typically listen to music in the shower and when the song changes, I switch off the hot water and put the cold full pelt.

This helps me to estimate my cold shower time which is typically 90 seconds now.

It also helps me to mentally prepare, as I know a song is coming to an end, it let’s me know it’s “go time”.

When I first started I used to breathe through the initial shock, I now don’t need to do that.

However, when I do focus on my breathing it makes the initial shock feel less intense.

After a year, I’m now able to move around in the cold water, whereas at the start I just froze and stayed in one position.

Overall, cold showers are still cold, they are still a challenge, but the repetition of doing them has allowed me to somewhat get used to it.

What Happens After One Year of Cold Showers

Some people quote that since they’ve been taking cold showers they no longer get sick.

While I believe this to be true for many, this has not been the case for me.

I have still caught the odd cold, and flu but overall I do feel like there has been some benefits to my immune system.

Through winter, I usually have constant sniffles, this winter, this hasn’t been the case.

Can I put this down to the cold showers? maybe!

I also feel more resistant to cold.

I am someone who really disliked cold weather.

However, after a year of cold showers, I feel like I’m more comfortable in colder weather conditions than before.

In my opinion, this is definitely due to the cold showers!

I also feel like my skin is clearer, I don’t feel like I get spots as often but this could also be due to other factors such as diet.

The cold showers still give me that morning boost, although it doesn’t feel as impactful as when I first started, they still wake me up, boost my mood and get me started for the day.

Overall, one year of cold showers has been beneficial for me and I will aim to update you next year when I’ve reached the two year mark!

If you’d like to get started on your cold shower journey , check out my cold shower e-book.


Tyler Lowe – Health & Wellbeing Speaker

BSc Sport & Exercise Rehabilitation

Tyler Lowe